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.

[Hammock Parties]

I think you need to worry about burning yourself out.

[Mr. Flopnuts]

Originally Posted by GoChiefs

I think you need to worry about burning yourself out.

Nah. I dig it. I have the time right now, I won't always. I figure I may as well utilize it. Trust me, if I didn't enjoy it, I wouldn't do it. I know I'm doing enough, but I don't see harm in doing more. I have some long term goals that I'm working toward too.

[Silock]

I'd chastise you for overtraining, but I have no room to talk. I spend about 14 hours a week exercising (although, about half of that is playing soccer games). Still, I think you need to ease into it. Don't add another 7 hours right off the bat. Just do one or two extra days for two weeks and see how that works for you.

Also, be wary of increasing your cardio too much. Studies have shown that it does cause one to overeat. You might end up spending more time at the gym, but not actually making any more weight loss progress than you normally would.

[Mr. Flopnuts]

Originally Posted by Silock

I'd chastise you for overtraining, but I have no room to talk. I spend about 14 hours a week exercising (although, about half of that is playing soccer games). Still, I think you need to ease into it. Don't add another 7 hours right off the bat. Just do one or two extra days for two weeks and see how that works for you.

Also, be wary of increasing your cardio too much. Studies have shown that it does cause one to overeat. You might end up spending more time at the gym, but not actually making any more weight loss progress than you normally would.

Thanks for the tips. I figure I'm in good enough shape to do it, and if I enjoy it, that's good enough. I'll take your advice on adding 1-2 sessions a week for 2 weeks and going from there.

I'm going to do different things from the norm with the time. No treadmill, no elliptical. I'm going to work on stationary bikes, stair climbers, row machine, etc.

Plus fun stuff like playing basketball or swimming. I'm trying to transition myself to playing in a league competitively while not affecting my weight lifting or running training.

[Silock]

Just a tip: Going from the treadmill and elliptical to playing basketball is going to make you WAY sore for the first two weeks. You'll be using muscles you just don't use in forward-only movements, like bikes, treadmills, climbers, machines, etc. No matter how much you work out, you won't be able to avoid it. Just a heads up.

[Mr. Flopnuts]

Originally Posted by Silock

Just a tip: Going from the treadmill and elliptical to playing basketball is going to make you WAY sore for the first two weeks. You'll be using muscles you just don't use in forward-only movements, like bikes, treadmills, climbers, machines, etc. No matter how much you work out, you won't be able to avoid it. Just a heads up.

Good to know. I remember last year I got pretty serious into running around and shooting and my ankles swelled up. Only time that's happened outside of huffing around the neighborhood at 450lbs.

So, you ready to spill the beans on your dickish urges from earlier?

[Silock]

No. I'll do it when you guys are least expecting it.

[Mr. Flopnuts]

Originally Posted by Silock

No. I'll do it when you guys are least expecting it.

Well, I'll assume it wasn't important.

[Silock]

It's not urgent. I'll say that much.

[NewChief]

Originally Posted by Mr. Flopnuts

Well, I'll assume it wasn't important.

If we want to speculate, I think it was probably in reference to SCF's "diet" when he was sick.

[SenselessChiefsFan]

Originally Posted by Silock

Also, be wary of increasing your cardio too much. Studies have shown that it does cause one to overeat. You might end up spending more time at the gym, but not actually making any more weight loss progress than you normally would.

This times a billion.

I would go first thing in the morning and at night, and I was hovering around 10lbs lost. I dropped to just going once a night..... and I dropped another 10lbs pretty quick and am working on another five.

I realized that working out twice a day really made me hungry all the time, and you can only burn so many calories in a gym.

[SenselessChiefsFan]

Originally Posted by NewPhin

If we want to speculate, I think it was probably in reference to SCF's "diet" when he was sick.

Yeah, I bet that was it.... or the fact that I put that I gained two lbs over five days which is just about impossible from an actual body weight perspective. Considering that would require 7000 additional calories over five days.

That is actually why I weight myself at least once a day when I am dieting. The body goes through natural cycles. Your weight depends on hydration, and the amount of food in your digestive tract. My body fluctuates about 5lbs a day.... just based on time of day. Over the course of two days, the fluctuations can be 7lbs.

So, if I happened to weigh myself at a low point for my actual body mass, and then a week later, weight myself at a high point for my body mass, then I could come up with the same number.

I weigh myself every day, and I know what my averages are. Then, if my averages are working their way down, I know I am going in the right direction. My goal is to weigh the lowest I have weighed at least once a week.

In other words, right now, the lowest I have weighed is 180. So, my goal this week is to weigh myself and have it be at least down to 179.5. Next week, I will shoot for at least .5lbs lower than my lowest weight this week.

At some point, I won't be worried about the scale, because I will be adding weight due to lifting. But now, I still have a pudgy middle I can focus on losing.

Anyways, Silock..... if it is me that you want to be a jerk to.... please, feel free.

[SenselessChiefsFan]

Originally Posted by Silock

Squats = tweaked back eventually

Do you do squats? I used to avoid them, but I am trying to be a more well rounded lifter this time around.... so, I do them. Up until about three weeks ago, I would do my legs on Saturday and Weds IF I had time. I often made excuses. So, I didn't do them. Now, I am making it a point to do them.

I was going with 225, but I got sick of not being able to walk the next day. So, I dropped down to 135. I have added five lbs to each side in each session after that. I am working my way up. I do five sets of six reps. I had 165lbs on the bar last night.

[Silock]

No, I shouldn't have even said anything to begin with. It's not a big deal.

Anyway, I used to do conventional squats, but it's just too risky without enough benefit, IMO. I would only do ATG squats, because that movement is so much better for you than parallel squats. When you go ATG, you actually recruit your hips and posterior chain to move the weight. You also recruit your glutes, hamstrings and groin to help with the weight, which is something you don't get with a more shallow squat. Eliminates the need to do deadlifts. The problem is that your lower back is still the weak link in that movement. I still do them sometimes, but I never go past 265 x 5 or so.

I've found it's much better for hip stability, true strength and flexibility to do single-leg (pistol) squats. It's amazing how many guys I see doing 4 plates on half-squats, but they could NEVER do an ATG pistol squat. Yet, that's what's most beneficial, especially for sports. If I can put my hands out straight in front of me, put one leg out straight in front, and touch my other glute to my heel, and then propel my own bodyweight up again, that is MUCH more functional. You're recruiting every muscle in your lower leg, posterior chain and core to do this movement. If I'm playing soccer and I need to change direction quickly, those are the exact same muscles I'm going to use to do so. I understand that not everyone is flexible enough to do that, but it's something to work toward. Functional strength that eliminates the need to do squats and deads, but because of the leverage you place on the body, works the muscles just as well (and better, if you include all the additional muscle groups it recruits).

My leg day (only done once a week, due to also doing spin class and soccer... there's no need for more, nor COULD I due to not being able to get enough rest) is pretty much just bulgarian split squats (weighted), pistol squats, and 3-4 sets of the leg matrix (bodyweight squats x 24, lunges x 24, jump lunges x 24, squat jumps x 24, no rest... that's 1 set) with the occasional light squat in there just to keep the PC primed.

Those movements are SO much more functional. They help you in much better ways than just regular squats. That being said, I'm not a bodybuilder. There are some benefits to doing high-weight half-squats if you want to build your quads, but I don't need that. I can barely fit in pants as it is. Soccer player all your life = quads and calves to spare. Although, if I were a bodybuilder going for pure mass, I'd probably use the leg press machine, as you can load up the quads much more with that than you can with squats.

[SenselessChiefsFan]

Originally Posted by Silock

No, I shouldn't have even said anything to begin with. It's not a big deal.

Anyway, I used to do conventional squats, but it's just too risky without enough benefit, IMO. I would only do ATG squats, because that movement is so much better for you than parallel squats. When you go ATG, you actually recruit your hips and posterior chain to move the weight. You also recruit your glutes, hamstrings and groin to help with the weight, which is something you don't get with a more shallow squat. Eliminates the need to do deadlifts. The problem is that your lower back is still the weak link in that movement. I still do them sometimes, but I never go past 265 x 5 or so.

I've found it's much better for hip stability, true strength and flexibility to do single-leg (pistol) squats. It's amazing how many guys I see doing 4 plates on half-squats, but they could NEVER do an ATG pistol squat. Yet, that's what's most beneficial, especially for sports. If I can put my hands out straight in front of me, put one leg out straight in front, and touch my other glute to my heel, and then propel my own bodyweight up again, that is MUCH more functional. You're recruiting every muscle in your lower leg, posterior chain and core to do this movement. If I'm playing soccer and I need to change direction quickly, those are the exact same muscles I'm going to use to do so. I understand that not everyone is flexible enough to do that, but it's something to work toward. Functional strength that eliminates the need to do squats and deads, but because of the leverage you place on the body, works the muscles just as well (and better, if you include all the additional muscle groups it recruits).

My leg day (only done once a week, due to also doing spin class and soccer... there's no need for more, nor COULD I due to not being able to get enough rest) is pretty much just bulgarian split squats (weighted), pistol squats, and 3-4 sets of the leg matrix (bodyweight squats x 24, lunges x 24, jump lunges x 24, squat jumps x 24, no rest... that's 1 set) with the occasional light squat in there just to keep the PC primed.

Those movements are SO much more functional. They help you in much better ways than just regular squats. That being said, I'm not a bodybuilder. There are some benefits to doing high-weight half-squats if you want to build your quads, but I don't need that. I can barely fit in pants as it is. Soccer player all your life = quads and calves to spare. Although, if I were a bodybuilder going for pure mass, I'd probably use the leg press machine, as you can load up the quads much more with that than you can with squats.

I am not really trying to build my quads.... I am fine with the size of my quads. I don't have chicken legs. I am trying to build my glutes. I have no butt. I just have a small lump at the end of my back. My wife thinks its cute, but I want to have that athletic look to it. I know that sounds kind of weird.... but I do hip raises and squats trying to build my glutes.