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-- Workout Thread IV
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Stuff I eat for breakfast:
Kashi Go Lean (with or without fruit)
Yogurt
Protein shakes
Eggs
Oatmeal
Cottage cheese (with or without fruit)

Morning snacks:
Cottage cheese (with or without fruit)
Fruit

Lunches:
Grilled chicken or turkey
Tuna
Salmon
Sweet potatoes (baked, mashed, fries)
Veggies (broccoli, asparagus, green beans, brussels sprouts)

Afternoon snack:
Protein shake

Dinners:
Same as lunch but with salad as a side instead of carbs.

quote:

Originally posted by SYSTEM-J I really cannot be fucked to strictly regulate my diet. That's when the whole workout thing goes from being a pastime to an obsession, because it starts dominating the rest of your life.

This. I don't want to go out for dinner and not eat because I'm on some bullshit diet that the menu doesn't accommodate.

quote:

Originally posted by Domesticated This. I don't want to go out for dinner and not eat because I'm on some bullshit diet that the menu doesn't accommodate.

You can always open an exception - I've become a much more disciplined person since I started working out, but that doesn't mean you need to become a slave and ignore the life around you.

Oh, I eat lots of fish, too. Tilapia, haddock, halibut. I'll do shrimp skewers or salads for dinner a lot. And I always buy turkey mince instead of beef for when I make meatballs and stuff.

Also, I don't think of "diet" as something that is limiting or restrictive. It's more about healthy choices and the right portions, and not starving oneself.

quote:

Originally posted by jennypie Also, I don't think of "diet" as something that is limiting or restrictive. It's more about healthy choices and the right portions, and not starving oneself.

quote:

Originally posted by echosystm It looks hard, but it is a hell of a lot easier than going ad-hoc, trust me.

I simply don't care enough. Buying and eating food based on nutritional information, building a meal schedule your whole day must revolve around, preparing and eating six different meals for the sake of your metabolism... At that point you're becoming a workout geek.

Even when I'm working fixed hours my day has no more schedule than "get into work on time". I eat meals when I can be bothered and work out when I have an hour free. I have never been an organised person and I enjoy the freedom. Food is not a big part of my life: I don't enjoy it very much, I don't like spending time cooking it or cleaning after it. My only real concession towards working out is ensuring I get a protein shake inside me within 30 minutes of a workout.

pie speaks the truth. i don't feel my diet is restrictive i just won't eat some things because a) i don't like how they make me feel (ie greasy food) and b) i don't like them. it shouldn't be a constant struggle by any means.

for me:

breakfast:
plain oatmeal
hot cereal
yogurt with fruit and granola

lunch
meat (chicken, ground turkey, beef)
vegetables
carb (couscous or rice usually although sometimes pasta but heavy on the other two)

dinner
soup + veggies + half a slice of pita bread
meat + veggie

although lately i get home so late i don't eat a proper dinner, i snack on random stuff (popcorn, carrots, almonds, baked sweet potato, etc) and drink my green tea. i don't eat much at night. what's really throwing me off are all these blasted sweets in the office.

quote:

Originally posted by SYSTEM-J I really cannot be fucked to strictly regulate my diet. That's when the whole workout thing goes from being a pastime to an obsession, because it starts dominating the rest of your life.

+1

Eating the same thing every day would actually kill me.

diet is very hard to change drastically for the long term but after awhile you can find something that works, just have to be creative sometimes. eating tuna used to seem like a chore but i needed it to meet the protein i wanted per day, just couldn't get myself to eat it daily. had a weird idea to mix it with soup, now it's a staple for me i look forward to.

another example i discovered is oatmeal + PB + chocolate whey. feels more decadent to eat than a box of oreos, yet it has like 40g protein and nil sugar in it.

Now I'll scare u guys with mine:

Breakfast:

1/3 cup egg whites, one whole egg. 2 sausage patties cooked in coconut oil. I'll also do bacon instead of sausage. Carb up days I do egg whites and half a cup oats to start, little fat consumed when carbing up.

throughout the day:

chicken breast or rotisserie chicken, turkey, broccoli, cauliflower, brussel sprouts, sometimes meatballs for extra fat, natty peanut butter, almonds, walnuts, brazil nuts.

Post workout:

its either more egg whites with another whole egg, chicken, another serving of veggies on fat eating days or when I cycle carbs then I do oats or whole grain rice immediately after with a lean protein.

Dinner is usually always a steak, pork, or chicken as protein and the rest of my plate is piled up with a combination of broccoli, brussel sprouts, cauliflower, snow peas, carrots (rarely) green beans, a salad of mixed greens and full fat dressing. I change diet up all the time but that's what I'm on at the moment. Carb up days are usually every 3-5 days.

i started my spartacus workout on saturday.

i'm still sore.

now i have to run lol

looks like today is the official "i'm fat/skinny and out of shape" day at the gym. i walked in and was stunned. every year i can't get over the number of new people i see and it's not just new because i don't know them but new becuase you can TELL they don't work out nor really know what the are doing. i hope they keep it up but history shows the vast majority of them will stop then return right before spring break (young people) or right before summer. i saw a good number of obese people so i hope they stick with it.

anyway, i had a kickass workout. i've been munching on too many holiday snacks. would love to drop like 3 - 5 pounds of fat by the end of the month. i'm pretty sure i can do it

Literally, the only people that use the gym at the club i go to are the elderly from about 6-9AM, then it's 100% completely empty till closing, no sarcasm. This obviously means I have no one to ever spot me on anything. Are there any self spotting techniques I can use, because I'm trying to get bigger, doing more weight and lower reps, but I feel like this could be dangerous.
The second, is when doing 5x5 reps, some times if at weight A I can do 5 reps, but towards the 3-5 set, the 5th gets a lot harder, and sometimes I cant do it, but at the next weight down, I can do about 7-10. Is it better to do the 4-5 and really sometimes push it, or the 7-10.

edit: Also I know you are supposed to do cardio first, then work out. But I also play tennis every day. Is it really that bad if I swim for about 45-60minutes, then work out for an 60-90, then play tennis for another 60-90 at a very competitive level. I would play tennis first before swimming, but then it is a really big inconvience.

quote:

Originally posted by Saint John Literally, the only people that use the gym at the club i go to are the elderly from about 6-9AM, then it's 100% completely empty till closing, no sarcasm. This obviously means I have no one to ever spot me on anything. Are there any self spotting techniques I can use, because I'm trying to get bigger, doing more weight and lower reps, but I feel like this could be dangerous. The second, is when doing 5x5 reps, some times if at weight A I can do 5 reps, but towards the 3-5 set, the 5th gets a lot harder, and sometimes I cant do it, but at the next weight down, I can do about 7-10. Is it better to do the 4-5 and really sometimes push it, or the 7-10. edit: Also I know you are supposed to do cardio first, then work out. But I also play tennis every day. Is it really that bad if I swim for about 45-60minutes, then work out for an 60-90, then play tennis for another 60-90 at a very competitive level. I would play tennis first before swimming, but then it is a really big inconvience.

To your first question..it won't matter too much. Do u want to die from a bar crushing your throat or skull? Do what u can do without killing yourself. If you are weight training on said day, u should do 5-10 mins of cardio as a warm up, then lift, then a regular cardio session.

lol i'm so skinny...but it's getting better!

The big disadvantage of working out at home is the lack of spotting, especially on the bench press. You can't push yourself hard in case of failure and then death.

See I never do proper bench. I do free weight flys and bench, as well as various other pec machines. Surely there's staff at the gym that can spot you?

quote:

Originally posted by Fledz See I never do proper bench. I do free weight flys and bench, as well as various other pec machines. Surely there's staff at the gym that can spot you?

yea u can ask the staff and they'll do it. I think he's using a housing complex gym so he's screwed in that respect. I use the smith machine to lift extra heavy, so I don't need a spotter. Rest of the time I do what I can with straight bar, dumb bell and flies without decapitation or skull fracturing.

quote:

Originally posted by SYSTEM-J The big disadvantage of working out at home is the lack of spotting, especially on the bench press. You can't push yourself hard in case of failure and then death.

i'm just using dumbbells :/

quote:

Originally posted by Saint John The second, is when doing 5x5 reps, some times if at weight A I can do 5 reps, but towards the 3-5 set, the 5th gets a lot harder, and sometimes I cant do it, but at the next weight down, I can do about 7-10.

Please, use, commas, correctly, instead, of, this, crazy, insanity, ridiculousness.

5X5 is stupid and will rape your joints. Ask anyone who's been into bodybuilding more than 5 years and you will get the same answer. Don't do it. 8-12 reps is where you want to be. When you stack on a large amount of weight and do few reps, your cartilage and tendons take too much of the load. This will leave you with a significantly higher risk of arthritis and so on, later in life. It's not worth it.

5X5 advocates always say "your body will adapt and your joints will just get stronger". This is a fucking stupid. Firstly, many types of cartilage recover/heal/grow at such a slow rate that they basically just wear down over your life. Secondly, muscles grow at a MUCH faster rate than tendons. This is why you often hear of roid boys snapping tendons - their muscles grow too fast and their tendons can't take the load. When you're doing 5X5, you're already stressing your joints to the extreme. Once your muscles start developing out of proportion to your joints, you will do damage.

quote:

Originally posted by Saint John edit: Also I know you are supposed to do cardio first, then work out. But I also play tennis every day. Is it really that bad if I swim for about 45-60minutes, then work out for an 60-90, then play tennis for another 60-90 at a very competitive level. I would play tennis first before swimming, but then it is a really big inconvience.

You should avoid doing cardio and weights on the same day, or at least do cardio in the morning and weights in the afternoon. Both cardio and weights deplete glycogen too much and leave you with no buffer for doing further activity.

quote:

Originally posted by KiNeTiC ENeRgY If you are weight training on said day, u should do 5-10 mins of cardio as a warm up, then lift, then a regular cardio session.

This is terrible advice. Weights not only deplete glycogen, but they rip up your muscles and put your body in a state of repair. Doing cardio in this state will do nothing but inhibit recovery and therefore growth. As soon as you finish weights, you should have carbs and protein and then rest. Carbs elevate your blood sugar level. In combination with the protein, this makes your pancreas release insulin. The insulin carries the sugar in your blood to your muscles, replenishing the glycogen and kick starting your recovery. The sooner this happens, the better you heal and the bigger your muscles grow.

quote:

Originally posted by SYSTEM-J The big disadvantage of working out at home is the lack of spotting, especially on the bench press. You can't push yourself hard in case of failure and then death.

Going to failure isn't always the best approach, it's just the most satisfying

Ramping and so on have their merit!

I always finish my weight sessions with a 5-6 minute hill run on the treadmill. Should I not be doing this then? I feel that 5 min isn't really long enough to negatively affect the muscles and it's good to get the blood pumping through the legs which in the long run should aid in recovery and muscle building.

I can see what you mean about not doing high intensity cardio after weights though. Makes sense in a way.

quote:

Originally posted by echosystm Please, use, commas, correctly, instead, of, this, crazy, insanity, ridiculousness. 5X5 is stupid and will rape your joints. Ask anyone who's been into bodybuilding more than 5 years and you will get the same answer. Don't do it. 8-12 reps is where you want to be. When you stack on a large amount of weight and do few reps, your cartilage and tendons take too much of the load. This will leave you with a significantly higher risk of arthritis and so on, later in life. It's not worth it. 5X5 advocates always say "your body will adapt and your joints will just get stronger". This is a fucking stupid. Firstly, many types of cartilage recover/heal/grow at such a slow rate that they basically just wear down over your life. Secondly, muscles grow at a MUCH faster rate than tendons. This is why you often hear of roid boys snapping tendons - their muscles grow too fast and their tendons can't take the load. When you're doing 5X5, you're already stressing your joints to the extreme. Once your muscles start developing out of proportion to your joints, you will do damage. You should avoid doing cardio and weights on the same day, or at least do cardio in the morning and weights in the afternoon. Both cardio and weights deplete glycogen too much and leave you with no buffer for doing further activity. This is terrible advice. Weights not only deplete glycogen, but they rip up your muscles and put your body in a state of repair. Doing cardio in this state will do nothing but inhibit recovery and therefore growth. As soon as you finish weights, you should have carbs and protein and then rest. Carbs elevate your blood sugar level. In combination with the protein, this makes your pancreas release insulin. The insulin carries the sugar in your blood to your muscles, replenishing the glycogen and kick starting your recovery. The sooner this happens, the better you heal and the bigger your muscles grow.

Thank u captain obvious. I'm well aware of the biochemistry...I only have a degree in it. I never said do a marathon cardio session, and I would never do cardio if I worked my entire body. I do a 4 day split and ride a bike or elliptical afterwards, and I don't do cardio after legs day. cardio increases blood flow to your worked muscles and helps to kickstart recovery. I don't do heavy cardio and never will, as there is no need. Trainers always set it up this way. If u think that's terrible advice then u need to go back and do some reading. I'm shredded so I must know a little something about this stuff

BTW Low impact cardio does not burn up glycogen. That is what the weight training does. HIIT does.

quote:

Originally posted by Fledz I always finish my weight sessions with a 5-6 minute hill run on the treadmill. Should I not be doing this then? I feel that 5 min isn't really long enough to negatively affect the muscles and it's good to get the blood pumping through the legs which in the long run should aid in recovery and muscle building. I can see what you mean about not doing high intensity cardio after weights though. Makes sense in a way.

If you're cutting, you should really avoid doing too much in one hit. You gotta remember that, when you are already in a calorie deficit, you're not giving your body much to work with. You're obviously much better off doing a bit, recovering, then doing a bit more. Doing AM/PM workouts is good when you are cutting, just make sure you carb up in the morning and give your body a bit of time to process it, before you do anything too intense.

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