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West Coast Work Out and Health Thread (pg. 3)
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| R!CH |
| quote: | Originally posted by 72hrpartyanimal
how about eating?
is it better eating before or after a meal?
obviously if eating before I would have to wait an hour or so before working out. |
if you're trying to maximize gains, you should eat within 90 min before a work out and 90 min after a work out. you should load up on protein and complex carbs beforehand. the cheapest and easiest way to quench your protein requirement is to down a high quality protein shake. i get mine from trueprotein.com. if you want more work out energy, mix the protein with fruit juice instead of water. after the work out comes the most important meal of the day. you should eat a combo of simple and complex carbs and a lot more protein. protein shakes work great here because the liquid form is more readily available.
| quote: | Originally posted by rizo
im with rich. i find gyms boring as hell. i do however enjoy long walks, hikes and sometimes jogging. i can easily do 10 miles of either and keep up with my friend who is a gym fanatic. hes tried to get me to work on my upper body but havent found anything that keeps my attention enough to do it routinely. |
i don't think all gyms are boring, just the 24-hour-fitness types that are basically converted office building filled with weights, machines and mirrors. i thoroughly enjoy my current gym (planet granite) because it has indoor/outdoor rock climbing, yoga, gymnastics, crossfit, and a sauna in addition to weights and machines. the 3 bay area locations are also dramatically different from each other. i still use the weights and machines at least once a week, but they aren't my only option. my gym prior to this (fairtex) was also fun because it was a combat training gym and it kicked my ass without even the thought of weights or machines. |
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| 72hrpartyanimal |
| quote: | Originally posted by R!CH
if you're trying to maximize gains, you should eat within 90 min before a work out and 90 min after a work out. you should load up on protein and complex carbs beforehand. the cheapest and easiest way to quench your protein requirement is to down a high quality protein shake. i get mine from trueprotein.com. if you want more work out energy, mix the protein with fruit juice instead of water. after the work out comes the most important meal of the day. you should eat a combo of simple and complex carbs and a lot more protein. protein shakes work great here because the liquid form is more readily available.
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hell yeah! protein shakes. liking the sound of that. |
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| Direct |
When I was on my training and dieting for fat loss, during the summer this is what I was doing and eating to get my bodyfat% from 18% to 9%, while maintaining my muscle in 3 months. Before each workout Id also have a N.O. shake (No shotgun, No explode, nano vapor ect).
Sun - Fri
5:30 Cardio
7:00 Meal#1 ½ cp Oats, 2 Whole eggs and 2 whites,4 Slices turkey bacon
10:00 Meal#2 8oz beef, 1 ½ cp rice
11:00 Workout 2 muscle groups
1:00 Meal#3 Shake & Fruit
4:00 Meal#4 8oz Chicken, 1cp broccoli
7:00 Meal#5 8oz fish, 1cp green beans
9:00 Cardio
10:00 Meal#6 Shake & 2 tbsp peanut butter
Sat
Cheat Day
Calories 2540
Protein 247
Carbs 255
Fat 18
Mon – Back & Chest
HS High Row – 4X10
Underhand Grip barbell row – 4X10
Dumbbell Row – 4X10
Close Grip Pull ups – 4X10
Incline Bench Press – 4X10
Incline Dumbbell Fly – 4X10
Low Cable cross over SS/w HS Incline Press – 4X10
Tue – Bicep & Triceps
Machine preacher curl – 4X10
Alternate hammer curl – 4X10
HS preacher curl – 4X10
barbell curl – 4X10
rope extension – 4X10
French press – 4X10
tricep ext SS/w kickback – 4X10
Wed – Quads & Calves
calf press – 4X10
calf raise – 4X10
Leg ext – 4X10
hack squat – 4X10
Walking lunges SS/w leg ext – 4X12
Leg press – 4X10
Thu – Core & Cardio
10 min cardio
hanging knee tucks – 3X20
plank holds – 3X30 seconds
cable wood chops – 3X15
30 min cardio
Fri – Delts & Forearms
Laterals – 4X10
dumbbell press – 4X10
HS press SS/w machine laterals – 4X10
behind wrist curls – 3X10
reverse wrist curls – 3X10
preacher reverse curls – 3X10
Sat – Off
Sun – Calves & Hams
calf press SS/w seated calf raise – 4X10
Single leg curl – 4X10
stiff leg DL – 4X10
Seated Leg curl – 4X10
leg press calf raises – 4X12 |
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| DaveT |
Heh, sounds like you had a cheat day like I did when I was on my plan. Had mine on Sunday's, mainly so I could eat after a weekend of clubbing. :-p
www.bodyforlife.com is what I followed, but cut down on the red meat more than it wants you to.
I didn't work out after the first 3 weeks or so either..hehe. At least between the walking to the bus for work and all that, it was 2+ miles of walking per day, and I walked everywhere else. Plus I clubbed at least two nights of the week and that was when I'd (try to) dance like there was no tomorrow in clubs....had a sprained ankle for over a year basically. I'd still be jumping everywhere while wearing a brace. Hehe.. Just with that excersize and following a 5-6 meal a day eating plan (with as little processed carbs as possible, except for the free day). Still lost 80lb on the plan in 7 months... |
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| 72hrpartyanimal |
| quote: | Originally posted by Direct
When I was on my training and dieting for fat loss, during the summer this is what I was doing and eating to get my bodyfat% from 18% to 9%, while maintaining my muscle in 3 months. Before each workout Id also have a N.O. shake (No shotgun, No explode, nano vapor ect).
Sun - Fri
5:30 Cardio
7:00 Meal#1 ½ cp Oats, 2 Whole eggs and 2 whites,4 Slices turkey bacon
10:00 Meal#2 8oz beef, 1 ½ cp rice
11:00 Workout 2 muscle groups
1:00 Meal#3 Shake & Fruit
4:00 Meal#4 8oz Chicken, 1cp broccoli
7:00 Meal#5 8oz fish, 1cp green beans
9:00 Cardio
10:00 Meal#6 Shake & 2 tbsp peanut butter
Sat
Cheat Day
Calories 2540
Protein 247
Carbs 255
Fat 18
Mon – Back & Chest
HS High Row – 4X10
Underhand Grip barbell row – 4X10
Dumbbell Row – 4X10
Close Grip Pull ups – 4X10
Incline Bench Press – 4X10
Incline Dumbbell Fly – 4X10
Low Cable cross over SS/w HS Incline Press – 4X10
Tue – Bicep & Triceps
Machine preacher curl – 4X10
Alternate hammer curl – 4X10
HS preacher curl – 4X10
barbell curl – 4X10
rope extension – 4X10
French press – 4X10
tricep ext SS/w kickback – 4X10
Wed – Quads & Calves
calf press – 4X10
calf raise – 4X10
Leg ext – 4X10
hack squat – 4X10
Walking lunges SS/w leg ext – 4X12
Leg press – 4X10
Thu – Core & Cardio
10 min cardio
hanging knee tucks – 3X20
plank holds – 3X30 seconds
cable wood chops – 3X15
30 min cardio
Fri – Delts & Forearms
Laterals – 4X10
dumbbell press – 4X10
HS press SS/w machine laterals – 4X10
behind wrist curls – 3X10
reverse wrist curls – 3X10
preacher reverse curls – 3X10
Sat – Off
Sun – Calves & Hams
calf press SS/w seated calf raise – 4X10
Single leg curl – 4X10
stiff leg DL – 4X10
Seated Leg curl – 4X10
leg press calf raises – 4X12 |
impressive schedule! so you were doing cardio twice a day? holy . |
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| rizo |
| quote: | Originally posted by R!CH
i don't think all gyms are boring, just the 24-hour-fitness types that are basically converted office building filled with weights, machines and mirrors. i thoroughly enjoy my current gym (planet granite) because it has indoor/outdoor rock climbing, yoga, gymnastics, crossfit, and a sauna in addition to weights and machines. the 3 bay area locations are also dramatically different from each other. i still use the weights and machines at least once a week, but they aren't my only option. my gym prior to this (fairtex) was also fun because it was a combat training gym and it kicked my ass without even the thought of weights or machines. |
ya 24h, golds and even baileys i find boring. theres a planet granite by my work but havent checked it out other than having seen the out door rock climbing area when i passed by. |
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| spinvinyl |
I've been weightlifting since I was 19, I'm 32 now, I've worked out over 3500 times now. There is already some good info in this thread but the biggest thing to remember is every person is different and usually has a different goal, ie bulking, losing fat, etc. For me it's gaining size and strength, and I'm one of those ultra hard gainers. I could eat donuts all day and never get fat, hell my body fat % hasn't been above 6 in a decade prolly. Just remember you can only work within your own genetics.
The big key to sticking to anything is finding something you like, whether it's the routine itself or different type of exercise, etc. Most people do best with a workout buddy, someone to kick you in the pants to get you going. For me it was convenience and efficiency of time use. I workout at home on a weight bench with free weights, in my living room actually. I can cook dinner, listen to Ismael's psy trance mixes, and watch tv all while I workout. By the time I'm done my dinner is ready and I eat shortly after. My workouts rarely exceed an hour. Anything much longer with weight lifting leads to over training. I have lifted in dozens of gyms coast to coast but the douchebag factor is usually too high for me to bear.
Eating habits are important but not as important as you think, you'd be surprised what competition body builders shovel in. I think the real key is eating somewhat healthy but not to the degree where you hate what you're eating. I almost never eat out which right away leads to eating higher quality food since I cook it all myself, but I still eat cookies, chips, etc. My main intake is chicken and beef, and an assortment of vegetables that I like. I recommend getting your cholesterol checked every year once your like 30 or so and this will tell you if you need any major diet modifications. Always stay away from saturated fats since these are single bonded fat chains that stack up in your arteries.
Anyway this is getting long winded, I could write a book on this haha. I've done a ton of different workout routines, familiar with all the supplements, the best places to buy them, etc. so feel free to post up questions. I've also trained guys and girls over the years, only thing I haven't done and never will is roids, I like my kids too much. |
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| galactic2154 |
| quote: | Originally posted by Direct
When doing cardio for fat loss, its best to do your cardio on an empty stomach or after a workout because youll be a carb depleted state meaning that you will burn calories from fat instead of carbs. |
Absolutely right. |
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| djjoshuaallen |
| quote: | Originally posted by R!CH
i'm no expert, but i do have a strong interest in my own personal health, and from my own experience this is what i can say...
general health contains 3 main components: physical, mental, emotional.
physical health contains another 3: sleep, diet, exercise.
sleep is central to all 3 components of health. it's responsible for proper immune function, memory consolidation, mood, energy, etc. when you deprive yourself of a full night of sleep, you impact these functions greatly. a healthy amount of sleep is enough hours to where you can wake up naturally without alarms. everyone is different here, most people fall within the 7-9 hour range, some only require 4-5--for me it's 7.5 hours if i haven't been affected by system shocks such as exhaustion.
a healthy diet should contain mostly whole foods with high nutrient densities. in simple terms this means a rainbow-colored assortment of fruits and vegetables, dark leafy greens especially, carbs mostly complex, fats mostly unsaturated and meats mostly lean. light cooking improves the taste and bioavailability of healthy foods, but prolonged high heat alters and destroys nutrients, makes some healthy things unhealthy. highly processed foods are always more bad than good for you. also pay attention to the acidity and alkalinity of foods. american diets are heavily acidic, which leads to a world of health problems down the road.
if your plate represents your whole diet, half of it should be covered with fruits and vegetables. the other half should be pretty evenly split with your carb, protein and fat requirement. the biggest pitfall in the american diet is excess sugar, sodium and fat. that's how one's diet becomes a health problem. shocking your system back and forth with trendy and effective diets may help you shed temporary weight, but the cumulative effects of your eating habits on your brain, heart, arteries, kidneys, stomach, colon, etc will persist beneath the surface. in other words having a thin figure or big muscles doesn't mean you're healthy. you don't have to follow a regimented diet 100% of the time, but you should at least be eating healthy 5-6 days out of the week to maintain good health into old age.
exercise should come into play once you have sleep and diet normalized because exercise is highly stressful to the system. if you're not getting proper sleep and eating like , which includes partying, then exercise can do more harm than good. if you're still detoxing from a rough weekend, you're better off sitting on the couch watching tv than going to the gym. as i said earlier, sleep is critical for immune function and your immune system is what repairs and builds muscle. alcohol, cigarettes and other drugs weaken your immune system and working out with a compromised immune system will cause damage you can't keep up with and possibly make you sick.
the key to getting into a good exercise routine is to be gradual. start with basic exercise like jogging, biking and body-weight exercises like push ups, pull ups, crunches and jump rope for the first few weeks. building your core strength and the strength of your joints and ligaments is an important precursor to building muscle strength. for real results, the key is consistency. you have to be consistent about diet, sleep and exercise. exercise can be the hardest to maintain interest in especially since it is often the last priority of the day. setting a routine that doesn't bore you will help keep you interested long enough to appreciate the first results.
lifting weights and using machines gets really boring for me. i've only been consistent at it once in my life, so now i ride a road bicycle anywhere i can get an errand done within a 10 mile radius, shoot for at least one long ride a week, and when it rains i go for a quick 2 mile run around the neighborhood instead. 3 times a week i go to my rock climbing gym and try to work all my muscle groups, especially core. yoga is also great, i would do more of it if i wasn't too busy with everything else. "mirror muscle" work outs are great for the ego, but ultimately useless to real physical health. the most important thing to concentrate on for basic health is getting your heart rate up for 20 minutes, 4 times a week. everyone has enough time to do that.
as far as running before or after a work out, you always want to warm up to a work out for maximum performance. that would mean a jog/run for 10 minutes to get your heart rate up, joints flowing and muscles stretched. you should have adequate work out fuel as well, protein and complex carbs within 90 min before and 90 min after. stretching post work out is important too if flexibility means anything to you. |
Does your regiment contain an element focused on phalanges workouts as well? geeeze, where do u find the time for such posts.... |
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| Jim Carson |
| quote: | Originally posted by Direct
When doing cardio for fat loss, its best to do your cardio on an empty stomach or after a workout because youll be a carb depleted state meaning that you will burn calories from fat instead of carbs. |
I agree. This is completely true.
Billy, you can warm up 10-15 minutes to get your blood flowing and then do your weights and then do 30-45 mins cardio for weight loss afterwards. If you can't handle that much cardio, do 20 mins. Anything is better than nothing, but you will definitely burn more fat doing your cardio after and I dropped the most weight when I averaged 30-45 minutes of fast paced cardio. Some "experts" will tell you slow endurance cardio is best for weight loss and fat burn, but I think it really depends on your body type and have found higher intensity cardio to be more effective. I recommend this for your body type and goals.
As far as my personal journey for staying healthy this year, I am doing daily wheatgrass shots and having Acai Berry smoothies for weight-loss plus spinach, lean chicken breasts, and protein bars. People have noticed the weight loss and said things like, "Wow, you look younger than ever." I can't tell if they are BSing me, but I think it's working.
Just stay focused Billy. Do a light 10 minute cardio warm-up, do 20-30 minutes weights, and then 20-40 mins of cardio. You can't go wrong with that routine. Then change it up a couple days a week where you just devote all your time to either weights or cardio. Don't do a lot of sit ups or work on your abs until you really get some fat off your belly.
Get some hypnosis tapes if you start slacking off. They work and will get you to really lose some serious weight. I lost 40lbs with some free tapes I got from Bill Phillips' "Body For Life" program and by eating a lot of fish, spinach, and salads. I had very little fat on this program. I think it was a little extreme so I am allowing more carbs in my current program, though watching carbs is definitely a concern of mine. Too many carbs can definitely throw off your program and you'll gain weight.
I am certified personal trainer through NCCPT though I could have told you all this before I got certified.
Keep up the good work Billy and stay focused!!! |
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| steppenwolf |
I've got my own advice to add Billy. I think a 5 minute warm up on a bike should suffice. I've read that the goal is just to get the muscles moving and the blood pumping. You don't want to burn too much energy on the warm up. Also I try to make my workouts as short as possible. I've also read that you don't need to do a bunch of stretching, but you do want to take a few minutes after the warmup to stretch everything.
I don't do cardio and weights in the same session. I only do cardio about once a week, and when I do, I believe in a technique called 'interval training'. Unlike old-fashioned cardio, where you're keeping a steady pace for 30, 40, 50 minutes...interval training requires that you bust ass for about 30 seconds, then go for a minute/minute and a half at about 60% effort to recover. Then do another 30 second spurt, and so on. Just google 'interval training' and you'll get the idea. You can get a great fat burning cardio workout in 15 to 20 minutes, and with interval training your body burns more fat after the workout than it would using conventional stagnant cardio. Who wants to spend 40 minutes or more doing cardio? and getting less results? Not me.
I've never heard of cardio on an empty stomach. Sounds like bad advice to me. I googled it and found this from Men's Fitness:
http://blog.mensfitness.com/2008/09...-on-an-emp.html
It is debated, but they advise DO NOT DO CARDIO ON AN EMPTY STOMACH.
You need carbohydrates for energy before your workout. I recommend an energy powder called NO SHOTGUN for pre-workout fuel. It kinda feels like rolling actually, and my workouts are so much better when I have it.
Follow up your workouts with protein, and you want to get that in your body as soon as you can after the workout. I get my protein from Walmart. A bigass tub is about $14, and it tastes pretty good. I like chocolate. |
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| 72hrpartyanimal |
today was a little weirder.
did my warm up... good
then worked out my legs and tried jogging... not good
i ended up walking a whole mile. its probably cuz i haven't worked out my legs in a while (in the gym that is) |
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