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.

[SenselessChiefsFan]

I don't workout any muscle group more than twice a week. I have a three day rotation. I take off Weds and Sundays (Normally) from lifting.

So, this week should have been:

Mon-Chest/Shouldes/Triceps
Tues-Back/Biceps
Weds- Off
Thurs- Legs/lower back/abs
Friday-Chest/shoulders/triceps
Saturday-Back Biceps
Sunday-Off.

But, I had a crappy workout on Monday. My wife and I had plans, and my mind was elsewhere. So, Worked out my chest/shoulders and triceps again on Weds.

I am going to do them again today.

I have actually lost a lot more weight after I cut the cardio from my program. I was hitting the gym twice a day. I found that I was sleeping less and eating a lot more.

[Mr. Flopnuts]

I don't understand how you can lose weight without doing any cardio. Would it really be more effective for me to lift weights 5 days a week and not do any cardio?

[Simply Red]

cheat day - Bagel w/ cream chs for break.
Chick fil A fried chick, sammy w/ lettuce tomato and cheese, no
mayo or sauce, coke zero and a small bag of doritos.

Porn and pot later!!!

[Hammock Parties]

Originally Posted by Mr. Flopnuts

I don't understand how you can lose weight without doing any cardio. Would it really be more effective for me to lift weights 5 days a week and not do any cardio?

Any weight loss program is going to be more effective the more exercise you get.

But saying you NEED cardio to lose weight is erroneous. You can lose weight entirely by changing your diet.

When I did the velocity diet I lost 20 pounds in a month only lifting weights.

[Simply Red]

Originally Posted by GoChiefs

Because you don't need cardio for fat loss.

one doesn't - because YOU elect not to do cardio?

JK, how are you hunny?

[Silock]

Originally Posted by SensibleChiefsfan

Well, I like to do six sets of six reps with about 80% of my max, now.

That's probably too much weight and sets. You should ramp it up so that you're doing 5 sets of 5 with ever increasing weight. The last two sets as your real "work" sets would do better if you're not going to strength train every day. Use the first 3 as warm-ups (working up to about 70% of your max on the 3rd set). Lift those sets as if they are heavy to train your nervous system and prepare it for higher weight. Then do your last two working sets.

And, honestly, when someone who is as big and as strong as you want to be, starts giving you advice, it is hard to act like you know better than they do.

But you also have to keep in mind that there are several factors that can influence it. What they do might not work for you, even though it works for them. And someone who has been lifting for a long time is going to have an advantage over someone who has maybe been lifting for only 5-6 years.

[SenselessChiefsFan]

Originally Posted by Mr. Flopnuts

I don't understand how you can lose weight without doing any cardio. Would it really be more effective for me to lift weights 5 days a week and not do any cardio?

The key is calories in/calories out.

When I would work out twice a day, it really increased my appetite. I would workout do my cardio in the morning. It would increase my eating all day. It basically negated any additional calories that I was burning.

If you can increase your exercise without increasing your calories, you will lose weight faster. But, I don't have that much willpower, I guess.

I am going to start doing more cardio, but just to get in better shape, not to lose weight.

[Hammock Parties]

Originally Posted by Simply Red

one doesn't - because YOU elect not to do cardio?

JK, how are you hunny?

I did some cardio today. I'm good sweet pea.

Ran by a MILF in tennis skirt. Wanted to help her with her form.

[Silock]

Originally Posted by dreaminboutsunday

If you workout everyday and do this many bodyparts each workout you are doing more harm than good.

Maybe. Again, it depends. If they're different muscle groups worked every day, then it's fine. I agree that doing two muscle groups on back to back days is bad.

[Mr. Flopnuts]

Originally Posted by SensibleChiefsfan

The key is calories in/calories out.

When I would work out twice a day, it really increased my appetite. I would workout do my cardio in the morning. It would increase my eating all day. It basically negated any additional calories that I was burning.

If you can increase your exercise without increasing your calories, you will lose weight faster. But, I don't have that much willpower, I guess.

I am going to start doing more cardio, but just to get in better shape, not to lose weight.

Okay, good. That's what I thought. I listen to stomach growl for about 6 hours a day because I generally don't eat before 4pm. I still eat 1500 calories a day and sometimes up to about 1700 but I can handle being hungry. I've gotten used to it and it doesn't even bother me anymore.

You guys had me wondering if I could be doing something better. I'm just going to stick to what I know.

[Silock]

Originally Posted by dreaminboutsunday

Well losing fat doesn't come from lifting weights. Losing fat comes from running, biking, eliptical..

Mmm, I disagree. Losing fat comes first and foremost from dieting. Then it comes from resistance training. Cardio is lower on the list, but still important.

http://www.tmuscle.com/free_online_a...2C7FC-hf.hydra

With that said, you don't want to approach getting stronger in the gym by hitting the gym everyday.

It depends on how you train. You can strength train every day as long as you keep the sets and reps low. A huge part of strength training is nervous system training. Working every day can really help train that. And if you're keeping the reps and sets low, you're not doing a ton of muscle damage, so you can work them out every day. Obviously, if you do more sets and reps you won't be able to work every day.

Yavor has a GREAT program that calls for working sets 5 days per week, but it's low volume every day. It works really well.

http://relativestrengthadvantage.com...-you-stronger/

you don't grow/get stronger while you're in the gym, you get stronger while your body is healing and you're feeding it the nutrients it needs with adequate rest.

Absolutely agree.

[SenselessChiefsFan]

Here is the deal.....do what works for you. Do it until you quit seeing gains. THEN change. We are creatures of habit. Whatever you are doing that is working....keep doing it.

Especially, if your main objective is losing weight.

[Silock]

Originally Posted by Mr. Flopnuts

I don't understand how you can lose weight without doing any cardio. Would it really be more effective for me to lift weights 5 days a week and not do any cardio?

Remember: 90% of weight loss is diet. The other 5% is diet, and the other 5% is diet.

You cannot fight more with more. It's always a losing battle.

You can lose weight without doing any exercise at all.

For most people, cardio initiates a hormonal response that causes them to eat more, thus offsetting calories burned through increased food intake. Obviously, it works great if you can control this. But for most people, it's easier to eat less and ignore that craving if they don't initiate that carb-craving response. HIIT is a great way to do cardio without prompting carb-cravings.

[RedThat]

Originally Posted by Silock

I go all the way down (Ass To Grass aka ATG), personally. You may not be able to do that until you develop the flexibility in your hips, though.

I used to do that. Squat all the way down. It was tough for a while, got great leg development since I was doing full range of motion, but i used to hear pops in my knees...Id hear like a pow pow, crick sounds...And then I got discouraged and stopped doing that. Spoke to trainers and a few of them reccommended 90 degrees.

doctors would even say, when you squat, envision yourself as if you're sitting on a chair. Don't know what to think? then when I do the 90 degrees thingy, I feel pain in my knee? Maybe there are both pros and cons to both methods? Don't know.

[Mr. Flopnuts]

Originally Posted by Silock

Remember: 90% of weight loss is diet. The other 5% is diet, and the other 5% is diet.

You cannot fight more with more. It's always a losing battle.

You can lose weight without doing any exercise at all.

For most people, cardio initiates a hormonal response that causes them to eat more, thus offsetting calories burned through increased food intake. Obviously, it works great if you can control this. But for most people, it's easier to eat less and ignore that craving if they don't initiate that carb-craving response. HIIT is a great way to do cardio without prompting carb-cravings.

Calories in vs. calories out. That's been my motto this whole year. And being able to eat whatever the **** I want as long as I strictly control caloric intake every day has made this easy.

Carb cravings is something I haven't been aware of, but something that makes perfect sense as I find myself wanting potatoes, pasta, and shit like that.