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Workout Thread III (pg. 116)
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| Masonious |
my diet varies based on what i have / am going to workout on a given day. a typical day would look like this:
7:00 wake up, 2 scoops protein, 1 egg, some blueberries
7:30 vitamins
9:30 another 2 scoop protein shake, cottage cheese. maybe some pilaf and chicken if i need some carbs.
11:30 NO2, NO Xplode, Creatine
12:00 Workout
1:30 2 scoops protein, zone bar and whatever good carbs I have around the house such as barley with chicken and onions. that varies based on what I've cooked recently.
3:00 again, small meal consisting of good carbs and some protein.
5:00 treadmill: 15% incline @ 2.3 MPH for 40 - 60 minutes. if not that i'll go for a long walk with the dog I'm babysitting or go for a jog or something. treadmill is the best for burning fat, however.
6:00 light, healthy dinner. sometimes a good steak if i had a heavy lifting day.
If i can't sleep due to hunger around 9:00 i'll eat some cottage cheese or something. No carbs after 6:00 and absolutely no complex carbs after that time.
i also have a beer or two some nights or a glass of wine.
that's about as close to my average diet these days as i can approximate.
oh, also, i drink a looooot of water. all day be hydrating your body, especially if your protein intake is high. you'll murder your kidneys over time if you don't and probably end up eating more than you need to. |
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| Ygrene |
Maaaassooooooooooonnnnnnnnnnnnnnnnn!!
Obliques look great man and so does your diet!
I haven't lifted since Sunday! :eek: This cold/cough is really kicking my butt. I'm just going to take this whole week off and hopefully let my body fully recover. I'll start back with basketball on Saturday morning and hopefully continue with the routine indefinitely.
I'm getting anxious to feel like a superhero again. :( |
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| Masonious |
| quote: | Originally posted by Ygrene
Maaaassooooooooooonnnnnnnnnnnnnnnnn!!
Obliques look great man and so does your diet!
I haven't lifted since Sunday! :eek: This cold/cough is really kicking my butt. I'm just going to take this whole week off and hopefully let my body fully recover. I'll start back with basketball on Saturday morning and hopefully continue with the routine indefinitely.
I'm getting anxious to feel like a superhero again. :( |
eek! i know how it is dude, getting sick can really throw you for a loop. I think the last 2 or 3 times I completely fell out of working out were due to sickness. I got really sick, my body wasted away and I just didn't have the drive to start up again for months.
Then again, a little rest now and then, especially when you're easing back into working out from a little hiatus, isn't bad at all.
Drink lots of water! :whip:
Get lots of rest! :whip:
Take lots of Vitamin C! :whip:
Get healthy! :whip:
Sorry you're slogging through sickness man, as the great Leslie Nielsen would say: 'That's no Gouda.' |
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| chi6me8ra |
| Masonious, so I've been doing the whole treadmill thing that you suggested (15% incline @ 2.3mph for 50min) since Monday and I feel like I'm not doing much of anything. As I previously mentioned I walk a bunch because I live in Manhattan and that's just what you do (unless you are EXTREMELY lazy), but shouldn't I at least feel tired or something? Also, since I cannot go to the gym twice I've split my walking and weights/machine sessions with a 30min-45min reading break in the gym. anyhow, thanks for the advice:D!!! |
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| Masonious |
| quote: | Originally posted by chi6me8ra
Masonious, so I've been doing the whole treadmill thing that you suggested (15% incline @ 2.3mph for 50min) since Monday and I feel like I'm not doing much of anything. As I previously mentioned I walk a bunch because I live in Manhattan and that's just what you do (unless you are EXTREMELY lazy), but shouldn't I at least feel tired or something? Also, since I cannot go to the gym twice I've split my walking and weights/machine sessions with a 30min-45min reading break in the gym. anyhow, thanks for the advice:D!!! |
i'm never really tired after my cardio sessions, just sweaty. if your machines have a calorie counter on them, you should see that you're burning ~500 (varies depending on weight). There are 3,500 calories in one pound so in one week you should be dropping right around a pound of fat so long as your diet is in order.
If you can walk faster on the incline without causing your heart rate to go past 125 then you should definitely do so. Again this suggestion is only for those that don't want to sacrifice any muscle. You will still burn fat at higher BPMs but you will also lose some muscle mass.
Losing body fat is a slow but pretty painless process, no need to kill yourself doing cardio. Just eat right and be consistent with your fat burning days.
If you really want to burn pure fat, treadmill right after you wake up, don't eat anything. Here is an excerpt from Body-for-LIFE by Bill Phillips:
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Doing intense aerobic exercise on an empty stomach for just 20 minutes first thing in the morning is more effective in burning fat than a full hour of aerobic exercise performed later in the day after you’ve eaten a few meals. You see, after an overnight fast, blood-sugar levels are low, as are carbohydrate reserves. Exercising before you eat causes the body to dip right into stored fat to come up with the energy required to make it through whatever rude awakening you’ve subjected it to.
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I have no clue who that guy is or if his book is any good, but it supports what I've heard from several people including personal trainers and body builders.
So to make sure I understand your situation - you've currently plateaued with regard to weight loss? |
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| chi6me8ra |
| quote: | Originally posted by Masonious
So to make sure I understand your situation - you've currently plateaued with regard to weight loss? |
i'm pretty much stuck at ~134lbs. which isn't awful since i was chubbers at one point. anyhow, my diet is pretty good, at least i think so, i pretty much eat the exact same thing each day.
breakfast - 1/2 cup of plain oatmeal or 1/3 cup of low fat yogart with granola
lunch - baked chicken breast and broccelli, salad with baked chicken, salad with tuna, meat loaf and broccelli/peas, cabbage and chicken...on the salads i only add balsamic vinegrette not a heavy dressing
dinner - one of my lunch options or a little soup like split pea or whatever trader joes or whole foods has that looks good.
snacks - trail mix (unsalted peanuts, almonds, raisins, and chocolate, i love sugar so i need just a bit), apples, whole wheat pita bread with hummus, or pria bars (i only eat a combo of two or three snacks a day never all the ones listed above in one day)
drinks - 1.5 cup black tea (with lots of milk) and water the rest of the day. i'm a starbucks junkie but i only drink tall nonfat lattes and since i've cut back i'm only there twice a week instead of six. i don't buy nor drink juice or soda...vodka tonics when i drink but that's like one or two drinks a week.
i try to eat a little something ever 2 hours or so... |
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| Clinkz913 |
| quote: | Originally posted by chi6me8ra
i'm pretty much stuck at ~134lbs. which isn't awful since i was chubbers at one point. anyhow, my diet is pretty good, at least i think so, i pretty much eat the exact same thing each day.
breakfast - 1/2 cup of plain oatmeal or 1/3 cup of low fat yogart with granola
lunch - baked chicken breast and broccelli, salad with baked chicken, salad with tuna, meat loaf and broccelli/peas, cabbage and chicken...on the salads i only add balsamic vinegrette not a heavy dressing
dinner - one of my lunch options or a little soup like split pea or whatever trader joes or whole foods has that looks good.
snacks - trail mix (unsalted peanuts, almonds, raisins, and chocolate, i love sugar so i need just a bit), apples, whole wheat pita bread with hummus, or pria bars (i only eat a combo of two or three snacks a day never all the ones listed above in one day)
drinks - 1.5 cup black tea (with lots of milk) and water the rest of the day. i'm a starbucks junkie but i only drink tall nonfat lattes and since i've cut back i'm only there twice a week instead of six. i don't buy nor drink juice or soda...vodka tonics when i drink but that's like one or two drinks a week.
i try to eat a little something ever 2 hours or so... |
You should have more protein in your breakfast. throw in some eggs and egg whites or have a protein shake. |
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| Masonious |
| quote: | Originally posted by chi6me8ra
i'm pretty much stuck at ~134lbs. which isn't awful since i was chubbers at one point. anyhow, my diet is pretty good, at least i think so, i pretty much eat the exact same thing each day.
breakfast - 1/2 cup of plain oatmeal or 1/3 cup of low fat yogart with granola
lunch - baked chicken breast and broccelli, salad with baked chicken, salad with tuna, meat loaf and broccelli/peas, cabbage and chicken...on the salads i only add balsamic vinegrette not a heavy dressing
dinner - one of my lunch options or a little soup like split pea or whatever trader joes or whole foods has that looks good.
snacks - trail mix (unsalted peanuts, almonds, raisins, and chocolate, i love sugar so i need just a bit), apples, whole wheat pita bread with hummus, or pria bars (i only eat a combo of two or three snacks a day never all the ones listed above in one day)
drinks - 1.5 cup black tea (with lots of milk) and water the rest of the day. i'm a starbucks junkie but i only drink tall nonfat lattes and since i've cut back i'm only there twice a week instead of six. i don't buy nor drink juice or soda...vodka tonics when i drink but that's like one or two drinks a week.
i try to eat a little something ever 2 hours or so... |
Your diet looks fine, nothing that should prevent you from dropping weight quite easily. If you get syrup in your latte make sure to ask for sugar-free.
Looks like you need to give your metabolism a little bump. Weight loss is a pretty simple formula: burn more calories than you consume.
so if your diet is in order we need to get you to burn more calories, one of the best ways to do that is by increasing the intensity of your workouts and let your metabolism burn away calories throughout the day.
What do your weight training workouts look like? What are your splits, exercises, sets and reps? How frequently do you weight train? |
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| chi6me8ra |
Between each set I rest for 20 to 30 seconds. Also it's 0.7m to the gym from my apartment so each day I walk 1.4m. This has been my general routine for a while but I've tweaked some things here and there.
Monday - Wednesday - Friday
leg press - 15 @ 180lbs x 3
calf raises - 10 @ 80lbs x 3
seated leg curls - 12 @ 75lbs x 3
outer thigh leg lifts (with exercise ball) - 10 x 3
inner thigh machine - 20 @ 70lbs x 3
reverse back extensions - 10 x 3
crunches - 10 x 3
abs floor leg raises - 10 x 3
(Abs exercises do one set of each in a row then rest)
Tuesday - Thursday
lat pull - 10 @ 65lbs x 3
chest press - 12 @ 60lbs x 3
bicep hammer curls - 10 @ 15lbs x 3
triceps (using the tricep pressdown bar)- 12 @ 30lbs x 3
oblique bends - 12 @ 35lbs x 3
crunches - 12 @ 50lbs x 3
front dumbbell raises - 15 @ 5lbs x 4
lateral dumbbell raises - 10 @ 5lbs x 3
(Dumbbell raises I do a set of each then rest for no more than 10 seconds since the weight is so low (don't want to raise the weight because I fear injuring my wrist again)
Saturday or Sunday
Sit on the bike for 45 - 60min, low intesity |
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| venomX |
| quote: | Originally posted by chi6me8ra
Between each set I rest for 20 to 30 seconds. Also it's 0.7m to the gym from my apartment so each day I walk 1.4m. This has been my general routine for a while but I've tweaked some things here and there.
Monday - Wednesday - Friday
leg press - 15 @ 180lbs x 3
calf raises - 10 @ 80lbs x 3
seated leg curls - 12 @ 75lbs x 3
outer thigh leg lifts (with exercise ball) - 10 x 3
inner thigh machine - 20 @ 70lbs x 3
reverse back extensions - 10 x 3
crunches - 10 x 3
abs floor leg raises - 10 x 3
(Abs exercises do one set of each in a row then rest)
Tuesday - Thursday
lat pull - 10 @ 65lbs x 3
chest press - 12 @ 60lbs x 3
bicep hammer curls - 10 @ 15lbs x 3
triceps (using the tricep pressdown bar)- 12 @ 30lbs x 3
oblique bends - 12 @ 35lbs x 3
crunches - 12 @ 50lbs x 3
front dumbbell raises - 15 @ 5lbs x 4
lateral dumbbell raises - 10 @ 5lbs x 3
(Dumbbell raises I do a set of each then rest for no more than 10 seconds since the weight is so low (don't want to raise the weight because I fear injuring my wrist again)
Saturday or Sunday
Sit on the bike for 45 - 60min, low intesity |
It seems your focusing a lot on your legs, if you target all your muscles more you'll burn more energy, since its seems your goal is losing fat. Active muscles burn more calories, so if you target all of your muscles instead of concentrating on just a few like your doing right now you'll get rid of fat faster by burning more energy in repairing those muscles. If i were you i would reduce a bit the legwork and get more exercises for your other muscles, specially big groups like chest and back. |
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| Sungod |
| Masonious, for how much time to do you take NO2 and creatine? How long is your "off" period . |
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| Masonious |
| quote: | Originally posted by Sungod
Masonious, for how much time to do you take NO2 and creatine? How long is your "off" period . |
2 or 3 months on, 1 or 2 weeks off. |
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