The "I just got back from the gym" and this is what I have eaten thread.

[SenselessChiefsFan]

Okay, so there are a ton of guys in here that are working out, trying to work out, or 'thinking' about working out.

So, I figured I would start a thread. I am all about making myself accountable. The more people that I tell about working out, the more people I would let down by not going.

If you go to the gym.... then post here when you get back. If you do P90X, post here when you get done. If you ride the excercise bike.... post it here.

Anything you do to get in shape.... share with the board. I know I have gotten some great advice and feedback.

Also, post what you eat. If you post everything you eat, and you know others will be critical, you may think twice before you grab a Twinkie.

Okay, so, I went to the gym. I did five minutes on the cross climber to warm up. I stretched for about three minutes.

Then, I did three sets of squats with just 135. I did back extensions and hanging leg lifts. Three sets each. I did leg curls, calf extensions, abductor and adductor excercises as well.

On my leg day, I do very light chest exercises to work on my explosive power. I do three sets of six pushups as explosively as I can. I throw the excercise ball up like a chest pass while laying on the bench.

Then, I finished off my workout with 30 minutes on the eliptical.

As far as my diet.

Breakfast two pieces of peanut butter whole wheat toast, protein shake, and banana.

I have had another banana, two yogurts, and a handful of cashews as snacks.

I didn't have a 'lunch' per se.

Kids had sloppy joes with lean beef (as if that makes it great).... I took a baked potato, and put a serving of sloppy joe over it, with jalapenos and 2 oz's of lowfat cheddar cheese.

I have also had shotgun with water, and synthesize with water.

I won't eat again before bed.


Okay, I know putting everything down here will open me up to criticism. I know some will think that I am doing things all wrong. I appreciate any advice, but I have done a lot of reading and talking to trainers.... so, I have an idea of what I am doing.... or at least what I think I am doing.

The point of this thread, isn't to get into pissing matches about how to do things.... but rather to give ourselves a gold star for making an effort.

Try not to beat anyone down on this thread, because this is about encouragement.

[Demonpenz]

I got 960 cals so far today which doesn't leave much for tonight. Turkey sandwhich plain 300 cal, 2 bags of sun chips 420 cal. Twizzlers 240 cal

[philfree]

Originally Posted by philfree

Morning:
200 plus crunches
60 windmill style toe touches(thinking this movement will help prepare me for some golfing and also work the waist line)
30 step ups on each leg (it's a pretty high step and this is great for balance as well as leg strength and I try to work on my insteps as another golf thing)

Lunch:
3 sets of 15 reps squats
3 sets of 12 reps quad raises
3 sets of 10 reps hamys

Of course I did some stretching and some light tricep work with a golf club. Hold the golf club above and behind your head and then straighten one arm and then the other back and forth or side to side(whatever). Do about 50 or so and see if you get something. You can reverse it and push back and forth to do your biceps.


Had a bowl oatmeal for breakfast. Also took two gtreen tea fat burning supplements and one of another bout an hour later.
One bite of left over philly chilly Spagetti for lunch.
One bite of the same and one bite of turkey for an after work snack.
Just took a sip of red wine.
sniffled and wiped my nose.
cracked my neck.
and posted this.

PhilFree
~wants to lose two pounds today~

Got drunk and forgot to eat dinner last night so that's all I ate yesterday. Lot's of calories in JD I wreckon. I lost 4.5 pounds in one day. Probably gain a couple back by morning(going to nakatos for dinner tonight) but still getting it under 220 this week was kind of a goal. 216.5 lbs wow that's just 16.5 pounds from 200 and that's where I want to get. The next short term goal is getting below 215. Naturally after that it's 209 and then 204 and 199. That's the plan. Last year I was 250 and I lost 25 lbs and kept it off all year. This year I'm trying to repeat that. 4 pounds a week for the next four weeks. I Can Do It!

[SenselessChiefsFan]

Today is normally an off day, but I dropped to my lowest weight since I began dieting.... so, I celebrated by going to the GYM! I did 3 sets of push-ups. Then, I went to the squat rack, set the bars to the point where I struggle the most with bench press and did three sets of bench press, just coming down to that bar and then back up. Then, I put 225 on the bar and just lowered it down as slowly as I could to the bars. Then, I put an extra plate on each side and sat there and pushed on it for 10 second intervals. After that, I did my rotator cuff exercises, then I did sit ups, leg lifts, and finished with 15 minutes of HIIT training on the treadmill. I set the low setting to five and the high setting on eight. It was more difficult than I expected.

Then, I went to Panda Express, had mixed veggies, broccoli beef, and firecracker chicken. I splurged a little because I went half sweet tea and half unsweet. (I normally drink unsweetened tea) Then, I got crazy and downed three Fried Cheese Wontons. So, that was my celebration lunch.

I was going to have a cake made that said: "Congrats on losing 20lbs".... but I decided not to.

[Silock]

Originally Posted by Kyle DeLexus

So I went to the doctor today to get some blood work done. I have a history of Diabetes in my family and have been battling some extreme fatigue for the last couple of months.

I went to the KU health center and the doctor I saw started asking me about my diet and I just told him in general I'm eating more whole foods and trying to cut calories(I said nothing about fasting or how much I was cutting, I have about 1500-1800/day except my fast day). He then went on a lecture about hibernation/survival mode and the slowing of your metabolism. That just struck me as odd since in Eat Stop Eat, he said that every MD he's talked to has agreed with him that your metabolism could not slow down by calorie restriction.

Again, your metabolism CAN slow down, but only after a LONG period of not eating. Intermittent fasting isn't going to do jack shit to your metabolism. Remember, your metabolism is simply the sum of all the expenditures by your lean body mass.

[Silock]

Originally Posted by the_spatula

I've always been a slimmer guy, I normally weigh ~160 lbs. The biggest I've ever been was when I was a Junior/Senior in high school and I weighed 170 lbs (I was working out 5 times a week).

Although I've stayed in decent shape in my four years since, I recently decided to start to take my health a bit more seriously. At the same time, I decided to go ahead and increase my "sexiness" and pack on some lean muscle while I was at it.

Here's the the workout regiment:

Workouts 3 days a week-- chest/back on one day, legs the next, and bi's/tri's/shoulders the next.

Here's the diet:

I eat as much as I can (I'm trying to gain weight). I'll have a cereal with a full banana for breakfast and a pasta for lunch. After a workout I typically eat a steak, spinach salad, and a full tomato. In between meals I try eat as much as possible (normally nuts, yogurt, small pizzas, etc.)

**** Gearing up for spring break (lawl), I've decided to add an EAS Myoplex protein shake to my after-workout routine. Lastly, I've started using SuperPump as a pre-workout supplement. This shit is pretty awesome... you feel like you can work out all day.



The results have been pretty damn good

There's reason they call it "SuperDump 250." lol

Eating a lot is a great way to gain mass quickly. Unfortunately, it's a great way to gain a lot of fat along with it, but it sounds like you're doing the right thing and eating the right foods. Good luck, man!

[Kyle DeLexus]

Originally Posted by Silock

Again, your metabolism CAN slow down, but only after a LONG period of not eating. Intermittent fasting isn't going to do jack shit to your metabolism. Remember, your metabolism is simply the sum of all the expenditures by your lean body mass.

Oh I'm with you, I just found it amusing a MD was lecturing about survival mode, and he made it seem like it'll happen if you go under 1500 kcals.

Do you take a multi and fish oil on fasting days and do you just water fast or juice fast?

[Hammock Parties]

I gotta try that superpump shit.

[Silock]

Yeah, doctors aren't always up on the latest research, just because they're so busy. Very sad.

Always multi and fish oil. Your body will still use those minerals and vitamins. You're just switching the energy sources.

[Silock]

Originally Posted by GoChiefs

I gotta try that superpump shit.

Don't waste your money.

[Hammock Parties]

Originally Posted by Silock

Don't waste your money.

C'mon, it's cheap. It's not worth the fun of feeling like a beast?

[Kyle DeLexus]

Originally Posted by GoChiefs

C'mon, it's cheap. It's not worth the fun of feeling like a beast?

Are you taking Creatine?

[Hammock Parties]

Originally Posted by Kyle DeLexus

Are you taking Creatine?

No, SuperPump.

What does Creatine do, again?

[Silock]

Originally Posted by GoChiefs

C'mon, it's cheap. It's not worth the fun of feeling like a beast?

It provides no scientifically proven physiological benefit, but do it if you want.

[Silock]

Originally Posted by GoChiefs

No, SuperPump.

What does Creatine do, again?

Creatine is basically energy. It's the only supplement that has been repeatedly scientifically proven to be effective.

[Kyle DeLexus]

Originally Posted by GoChiefs

No, SuperPump.

What does Creatine do, again?

Scientifically works.