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-- Working Out Thread Part II
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quote:

Originally posted by butterfly this makes sense. i wouldnt normally expect to lose more than 3 lbs in a really good week but we'll see. i found this neat food tracker online. it estimated that i ate 600 cal so far today. but after work is when i usually lose control, so we'll have to see how that goes. what is 11/12x? someone suggested to me that i shouldnt eat before i work out cause i will lose more fat that way. is this safe?

11 or 12 times your body weight is the amount of cals you should shoot for. I live by www.fitday.com. It might be the tracker you're talking about. Keeps track of everything you consume throughout the day. A good split if you're simply looking to lose weight is 40% Protein, 40% Carbs, 20% Fat. If you use that website, it's easy to mess around to see what you need to do to reach those percentages.

You want to try and eat 5-6 small meals a day, rather than gorging yourself at dinner. This will keep your metabolism up as you digest the food. Get rid of any soda/juice and try to drink a gallon of water a day. More won't hurt! If you're not a fan of water, pick up some Crystal Light. It's only 5 calories per serving, but contains aspartame so keep the consumption in moderation. It will at least break the monotony of water.

When doing cardio, shoot for 75-80% MHR (Max Heart Rate) and increase the duration every day, not huge jumps, just enough to ween yourself into it. And Floorfiller is right, doing light work with weights will help. Muscle consumes more energy than fat, so you will lose weight easier/faster, and burn more calories when simply sitting around. It will take you years to look like a she-hulk, so don't worry about that.

I'm currently working on a diet for my girlfriend, so if you have any other questions feel free to post here or pm me.

Edit: There has been debate for ages whether it's more beneficial to do cardio prior to eating in the morning. It's safe, but not everyone feels like doing it right when they wake up, and the only real negative effect is on those looking to build muscle. If you're going to have a half-ass work out, don't even bother and wait until you have some energy. It won't make that huge of a difference. However, when it comes to fat, you only burn calories the first 20-25 minutes of cardio work, after that you begin to dip into fat storage. There's so much more involved but I won't get into that here.

omegasox...

do you actually list all that crap in there everyday? how much time does it take to do all of that? i must say i'm pretty interested in that site hehe

Not long at all, man. At first, when you need to input custom foods because they don't have the specific item in their database, it can take a bit. However, once you have everything established all it requires is a few clicks for every meal you eat. It's become an obsession for me. Once you know your way around it doesn't take any time at all.

quote:

Originally posted by Omegasox Not long at all, man. At first, when you need to input custom foods because they don't have the specific item in their database, it can take a bit. However, once you have everything established all it requires is a few clicks for every meal you eat. It's become an obsession for me. Once you know your way around it doesn't take any time at all.

shit i think i might start doing it hahaha. i didn't notice the custom food shit so now i definitely have to do it hehehe

thanks for the link

i used this one:
http://www.fitwatch.com/fitwatch_free/nutrition.php

but i am finding it uses the exact same source for the food information as the one you posted.

Right, so my mom bought me a membership to 24 hours fitness, so I can use their leg machines, cardio, etc. Tonight I tried the ellipitical machine, holy shit that thing kicked my ass. I think I've found a new machine I love.

Any of you use or heard of the supplement Betagen?

http://www.google.com/search?hl=en&q=betagen

quote:

Originally posted by Emil Any of you use or heard of the supplement Betagen? http://www.google.com/search?hl=en&q=betagen

Betagen is probably the best supplement I've ever used.

I purchased it because it had creatine, glutamine, and HMB but, what impressed me about the product were the INSANE pumps I used to get.

You can purchase all those products seperately and essentially make your own Betagen as well. You spend a little more up front but, overall, your cost per serving is less as you get larger quantities.

Met-RX also makes a similar product that is a little less expensive. I'll see if i can find info on it.

EDIT: The Met-RX product 'Mass Action' has been discontinued and is no longer available.

hmmmmm....never used or really heard of Betagen or whatever. sounds interesting though...especially if ygrene likes it hahaha

latest fun tip:

Bicep curls:

I talked to this guy with ridiculously huge arms at the UW training facility and heres what he said for bicep curls.

Everyone ends the curl like so:



he said to add a counter clockwise turn at the top like so:



Gotta admit that it added a LOT to the contraction and focused a lot more on flexing the bicep. It felt really good and added a lot to my workout.

Something for you to try and see if you like

legs update:

old



new



i need to bust out the measuring tape but the squats have definitely helped I believe!

and heres calf update

old



new

dude...nice leg process my friend!!

i knew as soon as you started to do some actual leg workouts instead of just running that you'd start to get some results...very nice stuff man...looks like great progress...

You have a messy room.

You dont know the half of it




if i had a better camera Id show you

quote:

Originally posted by Omegasox Oh I keep forgetting to mention. Since a lot of you are honing your diet for the coming summer, there is a great website I use to keep track of my calories and Protein/Carb/Fat %. You have to register, but it's free. A truly great resource. FitDay

Hey, thanks for passing this on. I signed up today and think it will help a lot with what I'm trying to achieve. Want to look and feel much better than I do now for when summer returns down here. And not drop dead when I'm 50.

Looks like a really good site, easy to use. Thanks again.

Im having fun with fitday hehe. I inputted what i used to eat in my crazy trying-to-gain-weight days and even though I was eating 7000 calories i was burning like 5000 haha

gah...cool site. I just have to gain .8 lbs a week to meet my summer goal

HAPPY BIRTHDAY OMEGASOX!!

i figured i'd just post it in here sicne we all know and appreciate your advice and you don't seem to post in too many other threads ehhehe

quote:

Originally posted by Ygrene Betagen is probably the best supplement I've ever used. I purchased it because it had creatine, glutamine, and HMB but, what impressed me about the product were the INSANE pumps I used to get. You can purchase all those products seperately and essentially make your own Betagen as well. You spend a little more up front but, overall, your cost per serving is less as you get larger quantities. Met-RX also makes a similar product that is a little less expensive. I'll see if i can find info on it. EDIT: The Met-RX product 'Mass Action' has been discontinued and is no longer available.

Eh, I dunno. I was searching through the forums on bodybuilding.com and a majority were saying not to waste your money. They say that Betagen is an "old" supplement, there are better current ones and that you don't get enough creatine in it.

Do any of you do Straight-Arm Dumbbell Pullover for your chest?

i usually do this exercise as a warmup for my chest.. i do it with a long bar though and have my hands far appart


it seems good to strech the muscle fibers in your chest and expand your chest cavity.. (its worked for me).. if you do it with heavier wegiths its also good for your rear delts im guessing

quote:

Originally posted by Nrg2Nfinit i usually do this exercise as a warmup for my chest.. i do it with a long bar though and have my hands far appart it seems good to strech the muscle fibers in your chest and expand your chest cavity.. (its worked for me).. if you do it with heavier wegiths its also good for your rear delts im guessing

I agree, I just finished doing these plus incline bench, it feels good.

quote:

Originally posted by Floorfiller HAPPY BIRTHDAY OMEGASOX!! i figured i'd just post it in here sicne we all know and appreciate your advice and you don't seem to post in too many other threads ehhehe

Haha, thanks dude, appreciate it. I rarely check threads anymore unless something catches me eye, whereas before I'd look at each and every one. Therefore the posting has dropped considerably.

And yeah, I do the Pullovers as well. They are a good way to expand your ribcage and also work your triceps if you bring the DB all the way over your chest and then lower it, before taking it back behind your head. It's a nice compound movement.

quote:

Originally posted by Floorfiller here is a little diet and routine i think would help you lose that 20lbs in a month... 1200 total calories eating 4 small meals a day

so i took your advice and i have been sticking to a diet of around 1200 calories a day, with about an hour of light exercise a day. i've been finding that it is really tough to keep my energy levels up with 1200 calories if i eat anything at all that isnt good for me. so as a result, i havent had any junk food. in addition, i have been keep to a ratio of about 55% carbs, 30% fat and 15% protien. i am finding that even though i dont eat a lot of carbs (IMO) it is really hard to keep it at 55% cause the calaculator i am using (fitwatch) counts fruits and vegetables.

anyway, i think this diet is going to work for me. it is challenging, but i feel pretty good and it is forcing me to eat wholesome nutritious foods (cause they are the only things that make me feel remotely full).

anyway, my concern is this: my sister was alarmed at the idea of eating only 1200 calories cause she said it would put my body in shock and i would burn off muscle instead of fat. when i exercise, i generally walk or do power yoga. should i be concerned?

i aint 100% sure, i am sure some one else will be able to answer. But i think you should be getting more protien

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