CAG Health and Fitness Thread

She's been doing a full body routine for a month now and is ready to move on, she's getting really bored (which was my problem when I tried to move to a full body routine).

She found one on Live Strong, I have to admit, it's pretty intense. Also incorporates core into each of the five days.
 
Plan looks good, but intense.

I wouldn't do core all 5 days though. Core needs to rest and heal like any other muscle group.

If she's been doing the full body thing for a month, then any 4 or 5 day split is going to be fine. Just focus on 3 or so movies for big muscles like chest, back and upper legs, and 2 or so for smaller ones like biceps, triceps, shoulders and calves.

The type of split in the article, or your split or my split above, would be fine. Add in core work one or two days--or give it it's own days like your split if she prefers that.
 
Well she's sore today (hey-ooooo!). We ended up staying an hour and a half because I made sure her form was good with everything and had to do my own stuff too.

Why is this convo just between me and you? Come on, there has to be more fitness CAGs around.
 
The plan you posted looks good to me. Your body only needs a day rest for muscle fibers to repair themselves. With females, they can do the same thing us guys do. Like dmaul stated prior, they will not gain big bulky muscles due to not having testerone. Testerone is part of the reason we lose weight faster than females in addition to gaining bigger muscles.

I don't post much in here as I am a typical guy that isn't focused on looking the best as my nutrition is atrocious (my achielles heel). I am working out mainly to get my metabolism up and my cardio back to what it was (use to play a lot of sports).

My workout currently consist of the following...
Each day of the workout consists of a 10 minute warmup (light cardio). Next, weight training. I do weights based on what I haven't done a previous day (not regimented at all). Currently, I do 3 sets/12 reps of moderate weight (stress but not my max). I alternate muscles between sets with little to no rest in between. In example, do 1 set Leg Extension and then use free weight to do curls set then back to Leg Extension, etc. I do this to keep my heart rate up for max burn. I spend about 30 minutes on weights. Lastly, I finish off the workout with 30 minutes cardio. So far (as I have only been back for little over a week), I just use a treadmill (run for a song or two 6.0-7.0, walk 4.0, repeat, somewhere in the time I push the elevation really up and powerwalk 4.0 up it for a while).
 
[quote name='lordopus99']The plan you posted looks good to me. Your body only needs a day rest for muscle fibers to repair themselves. [/QUOTE]

I wouldn't agree with that. Most of the stuff out there suggests if you're working out hard to have at least days before hitting the same muscles with weights again.

And more commonly to just hit each group once a week.

As a simple rule of thumb, you should never work out a muscle that's still sore from the last time it was worked. That varies by muscle group with me, my chest and tris stay noticeably sore for 2 or 3 days, legs of 3 or 4. Back, bis and shoulders usually around 2 days. Same with abs.

But I stick to the once a week thing as I don't have time to get more workouts in anyway.
 
[quote name='seanr1221']Well she's sore today (hey-ooooo!). We ended up staying an hour and a half because I made sure her form was good with everything and had to do my own stuff too.

Why is this convo just between me and you? Come on, there has to be more fitness CAGs around. [/QUOTE]

I'll jump in!
I find that if I warm up for 10 minutes by stretching and doing light aerobics, and cool down in a similar way for 5 minutes afterward, I'm usually not sore the next day no matter how hard I hit my workout routine. Drinking a recovery beverage in addition does the trick too.
 
[quote name='lordopus99']The plan you posted looks good to me. Your body only needs a day rest for muscle fibers to repair themselves. With females, they can do the same thing us guys do. Like dmaul stated prior, they will not gain big bulky muscles due to not having testerone. Testerone is part of the reason we lose weight faster than females in addition to gaining bigger muscles. [/QUOTE]

Women actually do have and produce testosterone in their bodies naturally although not as much as men do. Also depending on the muscle in question it may take longer than a day for complete recovery; working the same muscle group again too soon before allowing it to recover fully is detrimental to muscle growth.
 
[quote name='Moltres423']I'll jump in!
I find that if I warm up for 10 minutes by stretching and doing light aerobics, and cool down in a similar way for 5 minutes afterward, I'm usually not sore the next day no matter how hard I hit my workout routine. Drinking a recovery beverage in addition does the trick too.[/QUOTE]

That is pretty much the same with me. I warm up at my house playing rock band drums (expert/hard) and then I stretch/do light yoga prior to my workout, whether I focus on full cardio, weights, or both. I never feel sore the next day. As for the hydration part, I drink plenty of water prior, during, and post workout.

[quote name='blissskr']Also depending on the muscle in question it may take longer than a day for complete recovery; working the same muscle group again too soon before allowing it to recover fully is detrimental to muscle growth.[/quote]

Through all my time working out (again never been super consistent), I have gone only with a day rest and my muscles have grown just fine. I guess I must be an exception.
 
If that's your experience, then that's fine I guess. Are you working out while still sore? Or just not getting very sore?

Recovery slows as you age as well. I stay sore a day or two longer than I used to now that I'm in my early 30s.

In any case fitness books, personal trainers etc. will tell you not to work a muscle if still sore. Beyond that you can hit them as often as you like as long as you're not overtraining--which you'd notice if you're feeling tired all the time and not seeing results, which isn't the case per your post.

Though not being consistent could be part of it. You'll see results more the first 3-6 months of working out, so if you're doing off and on stuff you just might no be getting to the point where working the same muscles too often is slowing you down yet.
 
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My chest and back are always sore for a couple days. Legs and arms not so much. I attributed it to the chest and back rarely getting touched. For example, I'm always walking around the city, and lifting kids around at work, which is giving me (light) exercise in my legs and arms. But maybe that makes no logical sense.
 
My legs usually always get sore. But I hit them pretty hard with big moves--usually do squats, then either leg press or walking lunges, then stiff legged deadlifts, and a couple calf exercises (calves are seldom sore--just quads, hamstrings and glutes).

Biceps, back and shoulders (other than traps if I hit shrugs really hard) don't tend to get very sore for me when I'm working out regularly. Triceps are a mixed bag on whether they're sore or not.
 
[quote name='dmaul1114']If that's your experience, then that's fine I guess. Are you working out while still sore? Or just not getting very sore?
[/QUOTE]

I am not. The only time I am sore is through midday the next day after working out (normally).

[quote name='seanr1221']My chest and back are always sore for a couple days. Legs and arms not so much. I attributed it to the chest and back rarely getting touched. For example, I'm always walking around the city, and lifting kids around at work, which is giving me (light) exercise in my legs and arms. But maybe that makes no logical sense. [/quote]

If you are lifting kids, you willing be using your back as well.
 
[quote name='lordopus99']I am not. The only time I am sore is through midday the next day after working out (normally).
[/QUOTE]

In that case, you may not be pushing yourself quite hard enough.

No pain, no gain as the saying goes. What are you're workouts like? If you're trying to put on some muscle you should be using enough weight on each exercise that you can only do 8-10 reps without needing a spot (i.e. you're at the point where you physically couldn't do another rep or damn close to it on each set).

If you're doing that, then could just be lucky and heal/repair very quickly in which case I'm very jealous!
 
[quote name='dmaul1114']I wouldn't agree with that. Most of the stuff out there suggests if you're working out hard to have at least days before hitting the same muscles with weights again.

And more commonly to just hit each group once a week.

As a simple rule of thumb, you should never work out a muscle that's still sore from the last time it was worked. That varies by muscle group with me, my chest and tris stay noticeably sore for 2 or 3 days, legs of 3 or 4. Back, bis and shoulders usually around 2 days. Same with abs.

But I stick to the once a week thing as I don't have time to get more workouts in anyway.[/QUOTE]

Agreed 100%! Your muscles aren't growing during the workout. They are growing during the times you are resting them. Working them out breaks your muscles down... if you are continually breaking them down they have no time to repair/grow.
 
[quote name='lordopus99']That is pretty much the same with me. I warm up at my house playing rock band drums (expert/hard) and then I stretch/do light yoga prior to my workout, whether I focus on full cardio, weights, or both. I never feel sore the next day. As for the hydration part, I drink plenty of water prior, during, and post workout.



Through all my time working out (again never been super consistent), I have gone only with a day rest and my muscles have grown just fine. I guess I must be an exception.[/QUOTE]
You're doing it wrong. Rockband does not make a good warm up, cardio or not.

The point of a warmup is to get the muscles you're about to use ready and open for some working out. Also you don't work the same muscle groups in each exercise do you? Then why use the same type of warmup?

Also, water is NOT a recovery drink. A recovery drink will be packed with vitamins and/or protein to help the body rebound from a hard workout. Water hardly does that.

[quote name='usickenme']bulking up is neither heath or fitness[/QUOTE]

Bulkier people burn more calories than do those who lack the muscle mass. That sounds rather healthy to me.
 
I think you mean muscular and with more muscle mass you will burn more calories. Bulking up is eating shit tons while working out therefore gaining muscle quickly but also fat along with it. Quite frankly I'm not a fan and would rather stay lean year round and add muscle mass slowly. Normally people still remain in high but healthy body fat percentages when "bulking" but it's highly unaesthetic.
 
[quote name='dmaul1114']In that case, you may not be pushing yourself quite hard enough.

No pain, no gain as the saying goes. What are you're workouts like? If you're trying to put on some muscle you should be using enough weight on each exercise that you can only do 8-10 reps without needing a spot (i.e. you're at the point where you physically couldn't do another rep or damn close to it on each set).

If you're doing that, then could just be lucky and heal/repair very quickly in which case I'm very jealous![/QUOTE]

For my build (my arms and thighs are around the size I would want them), I go with lower weights and higher reps (i.e. muscle endurance, toning). In example, leg presses I push around 220 for 3 sets/15 reps. For my workouts, I keep my heart rate averaging around 140-160 by having very little rest between sets (I alternate muscles between sets). I focus on form. I go through 2 full water bottles during a workout. Spend about 1-1.5 hrs at the gym at a time and leave soaked in sweat.

[quote name='Moltres423']You're doing it wrong. Rockband does not make a good warm up, cardio or not.

The point of a warmup is to get the muscles you're about to use ready and open for some working out. Also you don't work the same muscle groups in each exercise do you? Then why use the same type of warmup?

Also, water is NOT a recovery drink. A recovery drink will be packed with vitamins and/or protein to help the body rebound from a hard workout. Water hardly does that.[/quote]

There is no wrong to it. Drumming on average you lose 250 cal/hr. The purpose of it for me is to get my heart rate up by doing something fun. In addition, it warms up my arms, back, and thighs. I then travel to the gym where I then stretch/do light yoga prior to my workout.

Water is a nutrient and contains many vitamins. Your body needs around 2 liters worth for basic nutrition. Yes for what it seems what you guys are looking for, you need your "recovery drink" i.e. protein drink. I am not looking on putting on weight. My fitness goal is to get toned and get back in my athletic form of my youth. Protein shakes will in no way help me towards that as it will put on weight.
 
[quote name='lordopus99']
Water is a nutrient and contains many vitamins. Your body needs around 2 liters worth for basic nutrition. Yes for what it seems what you guys are looking for, you need your "recovery drink" i.e. protein drink. I am not looking on putting on weight. My fitness goal is to get toned and get back in my athletic form of my youth. Protein shakes will in no way help me towards that as it will put on weight.[/QUOTE]

Tap water has nutrients? Vitamins? Are you kidding me? I guess I can stop taking my daily vitamin and just drink extra water! :roll: Water's good for you but does nothing but hydrate you.

I lost weight drinking those protein drinks,btw.Your body and all its muscles are pretty darn sensitive to anything you drink in the first 30 mins after exercising and drinking a high protein and/or high vitamin drink will replace a lot of the stuff lost and help your body rebound. The protein drinks I drink have 3 grams of fat ,around 35 grams of protein ,15 grams of sugar, and contain Vitamin A, Calcium, Vitamin D, Folate, Magensium, Vitamin C, Iron, Ribloflavin, Vitamin b12, Zinc and 5 grams of Fiber. That stuff is MONEY.

What the hell do I know though, all I have is 13% Body fat and a 21.6 BMI(that's body mass index, before you google it) and you consider yourself heavy. I've never set a foot in a gym either.

You have no idea what you're talking about. You put recovery drink in quotations as if we coined the term, or it somehow isn't a mainstream idea for people who workout. Do yourself a favor and do some research, or keep playing rockband to warm up your muscles and then say OK MUSCLES STAY WARM WHILE I GO DRIVE TO THE GYM.
 
[quote name='lordopus99']For my build (my arms and thighs are around the size I would want them), I go with lower weights and higher reps (i.e. muscle endurance, toning). In example, leg presses I push around 220 for 3 sets/15 reps. For my workouts, I keep my heart rate averaging around 140-160 by having very little rest between sets (I alternate muscles between sets). I focus on form. I go through 2 full water bottles during a workout. Spend about 1-1.5 hrs at the gym at a time and leave soaked in sweat. [/quote]

Makes sense. Lower weight/higher reps won't tear down the muscles nearly as much as more weight and lower reps. That's why you're not getting very sore and can work the muscles more often.

That's a fine workout for burning calories--though cardio will burn more than that type of circuit training so make sure you're doing at least 20-30 minutes of cardio at the end if your goal is to lose bodyfat and tone up.


Water is a nutrient and contains many vitamins.
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Huh? Why do you think they have things like Vitamin Water, Gatorade, mineral water etc. The body needs water, but it has no nutrients by itself. It's zero calories (so no protein, carbs or fats) and has no vitamins and no minerals if its pure water. The body has to has it, so it's great to drink a ton. But it's not a source of any nutrients, just hydration.


Protein shakes will in no way help me towards that as it will put on weight.
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Not really. When mixed with water they're very low calorie. They just give extra protein to help build some muscle mass. Even if you're trying to just lose body fat and tone you'll want to put on some muscle.

10 pounds of lean muscle burns and extra 500 calories a day while your doing nothing just for your body to maintain it. Thus if you put on 10lbs of muscle you're burning an extra 3,500 calories a week.

That's how lifting increases the metabolisms.

Anyway, I do agree with the above guy that you're acting a bit like a no it all and spouting off a bunch of stuff that's not correct. Lose the attitude and try to learn something from the thread. Or just do your thing. What every floats your boat.
 
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[quote name='Moltres423']
What the hell do I know though, all I have is 13% Body fat and a 21.6 BMI(that's body mass index, before you google it) and you consider yourself heavy. I've never set a foot in a gym either.[/quote]

Good job. Not all of us our blessed with good genes in that sense. My best friend growing up was similiar with never stepping foot in a gym. The only thing he did was eat everything in sight and drum, never gained an ounce, and grew muscle definition. He was a lucky one, which sounds like you as well.

As for me, I am overweight but not that bad (I wouldn't use the term Heavy). Just because someone is overweight doesn't mean they don't know something about weightloss. In the past, the only issue I have dealt with in my weightloss journey is nutrition. I personally know what I could have eaten to help that along even more but I choose not to.

By the way, I am fully aware of measures. :roll:

You put recovery drink in quotations as if we coined the term, or it somehow isn't a mainstream idea for people who workout. Do yourself a favor and do some research, or keep playing rockband to warm up your muscles and then say OK MUSCLES STAY WARM WHILE I GO DRIVE TO THE GYM.
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I put them in quotes because everyones recovery drink is different. Calm down. Also, I never stated that they stay warm going to the gym; hence why I STRETCH/DO LIGHT YOGA prior to workout. Back to Rockband drumming, you can have fun working out as well. Anything that ups your heart rate has a benefit on your journey.

[quote name='dmaul1114']That's a fine workout for burning calories--though cardio will burn more than that type of circuit training so make sure you're doing at least 20-30 minutes of cardio at the end if your goal is to lose bodyfat and tone up. [/quote]

Yes, I do follow up with 20-30 min cardio.

Huh? Why do you think they have things like Vitamin Water, Gatorade, mineral water etc. The body needs water, but it has no nutrients by itself. It's zero calories (so no protein, carbs or fats) and has no vitamins and no minerals if its pure water. The body has to has it, so it's great to drink a ton. But it's not a source of any nutrients, just hydration.
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Fair enough. Though, water is a nutrient itself. It's why it curbs appetite, pumps in oxygen which promotes energy and recovery, and in studies show it burns calories (due to helping kidneys function better). This is all in addition to keeping you hydrated.

Vitamin Water and Gatorade are false senses on nutrition. One bottle of Vitamin Water contains 125 calories from 33 grams of sugar. Regular Gatorade contains 200 calories from 48 grams of sugar (G2 series cuts this down to 80 calories from 20 grams). Yes, Vitamin water gives you lots of vitamins and Gatorade has electrolytes but all that sugar isn't for me. I take a multi-vitamin so no worries. Plus, I can't support Gatorade as it supports the University of Florida (eewww).

Not really. When mixed with water they're very low calorie. They just give extra protein to help build some muscle mass. Even if you're trying to just lose body fat and tone you'll want to put on some muscle.

10 pounds of lean muscle burns and extra 500 calories a day while your doing nothing just for your body to maintain it. Thus if you put on 10lbs of muscle you're burning an extra 3,500 calories a week.

That's how lifting increases the metabolisms.
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This is why I weight train. As for the protein drink, I guess I always never gave it a fair chance due to the fact that in college I knew a bunch of people who ended up gaining tons of weight on them.

Anyway, I do agree with the above guy that you're acting a bit like a no it all and spouting off a bunch of stuff that's not correct. Lose the attitude and try to learn something from the thread. Or just do your thing. What every floats your boat.
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Again, fair enough. All I was stating was "this is what works for me." With my posts, I was told this is "wrong", etc but again it has worked for ME over the years. Not trying to act spoiled but I was just standing up for myself in case what works for me, works for someone else. I wouldn't be coming in here if I wasn't trying to take something away from the thread.
 
[quote name='lordopus99'] Plus, I can't support Gatorade as it supports the University of Florida (eewww).
[/QUOTE]

I can understand your logic here. It's not the school in particular, nor the students, but the crazy fans that have never stepped on campus or Gainesville.

(Sorry, I just ruined the thread). I have been doing 30 minutes of cardio 3-4 times a week. A little bit of weightlifting and have been on a plateau for losing weight. My waist size still seems to be shrinking for clothes. I know I need to up the weightlifting. I'm just doing pushups, curls, and squats.
 
[quote name='jbuck138']I can understand your logic here. It's not the school in particular, nor the students, but the crazy fans that have never stepped on campus or Gainesville.
[/QUOTE]

Even the ones there are bad... I went to a game in which they played UCF when I was in middle/high school (10-15 years ago; prior to Daunte Culpepper). They of course won but then as fans they were just belittling every UCF fan as they walked out. Now as an FSU alumni (graduate) I refuse to support anything that will give more money to UF.
 
[quote name='lordopus99']
Fair enough. Though, water is a nutrient itself. It's why it curbs appetite, pumps in oxygen which promotes energy and recovery, and in studies show it burns calories (due to helping kidneys function better). This is all in addition to keeping you hydrated.

Vitamin Water and Gatorade are false senses on nutrition. One bottle of Vitamin Water contains 125 calories from 33 grams of sugar. Regular Gatorade contains 200 calories from 48 grams of sugar (G2 series cuts this down to 80 calories from 20 grams). Yes, Vitamin water gives you lots of vitamins and Gatorade has electrolytes but all that sugar isn't for me. I take a multi-vitamin so no worries. Plus, I can't support Gatorade as it supports the University of Florida (eewww). [/quote]

Yeah, I don't drink those things because of the sugar. Just saying that water has no nutrients, just something the body needs in and of itself.

It doesn't curb appetite from satisfying hunger, it just fills up the stomach and helps with digestion.


This is why I weight train.
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Good. Though doing high reps/low weight won't build as much muscle so it's not going to do much for raising the metabolism. It will help burn some calories which is good, but putting on some muscle is key for getting the metabolism up. Again 10lbs=500 extra calories gone a day roughly (so 250 calories for 5lbs added etc.).

As for the protein drink, I guess I always never gave it a fair chance due to the fact that in college I knew a bunch of people who ended up gaining tons of weight on them.
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Well make sure you stay with low calorie 100% whey protein. Don't get any of that weight gainer crap that has a ton of calories in it.

All you want from the protein is protein and amino acids to help get enough in your diet to build muscle. It's hard to eat the recommended 1-1.5 grams of protein per pound of body weight per day without taking a protein shake or two.



Again, fair enough. All I was stating was "this is what works for me." With my posts, I was told this is "wrong", etc but again it has worked for ME over the years. Not trying to act spoiled but I was just standing up for myself in case what works for me, works for someone else. I wouldn't be coming in here if I wasn't trying to take something away from the thread.[/QUOTE]
 
In the middle of week 3 of my 5 day gym split. I feel much better and I see some small results (body feels a bit tighter). Scales nuts, I'm literally 165 one day, 170 the next , and it's not like I'm eating a ton of sodium. Oh well, I pay attention to how my clothes fit more than anything.

It helps my GF has been keeping up too. Having a gym partner, even to drive half the time, is great.

I love how cheap my gym is (9.99 a month) but the 15-20 minute drive sucks. When my contract is up, I'm biting the bullet and paying more for LA Fitness which is like
 
Yeah, having a gym close by helps. I use LA Fitness as well (used Gold's Gym in the past before moving). It's pretty cheap as well. Most locations the standard prices are pay $300 up front and then $19.99 a month for life or $150 upfront and $29.99 a life. Includes all locations other than NY.

I use mostly free weights as well, along with some cable for moves like lateral shoulder raises, tricep press downs, cable crossovers for chest etc. Only machine I use is shoulder press as I have some shoulder issues and tend to injure them if I do those with barbells or dumbbells.
 
Hey CAGs, I just started up my old workout routine...
It usually looks like this:

1 mile run, 3 degree incline
bench presses
abs
leg presses
bicep curls
abs (again)
butterfly
1 mile run, zero degree incline.

Am I better off doing the two miles as one continuous run? I find it's mentally easier to run one mile twice than running the whole two miles at once, and I like to mix up my workout. I also take little to no break in between sets (two trips to the water fountain), so I keep my heart rate going pretty well.

Our city just opened a really nice gym about 10 minutes from where I live for $200/year :bouncy:
 
Running a mile before/after is probably ok, but not ideal. You should do 5-10 minutes of cardio to warm up before lifting anway.

Personally I'd do just 5 minutes on an elliptical or something, then lift as you want full energy available to get the maximum out of the weight training. Then do the 2 miles afterwards where you get the added benefit of having exhausted a lot of your energy stores on the lifting and thus will start using fat stores for energy during the run more quickly.
 
[quote name='drktrpr1']
Am I better off doing the two miles as one continuous run? I find it's mentally easier to run one mile twice than running the whole two miles at once, and I like to mix up my workout. [/QUOTE]

It all depends on what you are going for. True cardio sessions it recommended to go 30 minutes. By going that long, it helps you towards a healthy heart, cardio endurance, and better controlled breathing. You will gain more by going longer.
 
[quote name='lordopus99']It all depends on what you are going for. True cardio sessions it recommended to go 30 minutes. By going that long, it helps you towards a healthy heart, cardio endurance, and better controlled breathing. You will gain more by going longer.[/QUOTE]

I guess I'm going for some minor weight loss (5-10 lbs) and also building a bit of muscle, which is why I vary my workout so much. I'd also like to improve my cardio strength too.
 
Then do all the running at the end after lifting.

Also, a lot of studies lately show that doing interval cardio training is better for weight loss than jogging at a steady speed the whole time.

So run fast for a couple minutes, walk/jog for a couple, run again etc. for the 20-30 minutes you're doing the cardio. Or go to a track an sprint the straights and walk the curves, or run up a hill (or stairs) and walk back down etc.
 
Instead of buying chips, I bought some Hummus today, but that stuff is expensive. A little carton of it is at least $2.72, with average ones being about $4. Yogurt veggie dip is about the same amount, and that doesn't include the veggies to dip it with.

I'm planning on eating hummus with pretzels or carrots or celery instead of chips.

One way I guess you could justify the higher cost of healthy food is, you're going to pay money for food. Would you rather pay more money now, or pay later in terms of health care costs?
 
Exactly. Eating healthy is going to cost a tad more sometimes as things like hummus and fresh veggies and fruit can be more expensive than the cheapest junk foods.

But to me it's worth it too feel better (and look better if you're trying to lose weight).

But it is something that's harder to do if you're on a tight budget (college students etc.) vs. working full time and having plenty of disposable income to spend a bit more to eat healthy.
 
Unhealthy foods are packed with cheap corn byproducts that increase shelf life, lower price and decrease nutrition. Don't forget you'll be spending more and buying food more often too. Cutting out chips is a good first step.
 
Also, be sure to control your portions. It's possible to over-eat healthy foods.

Try to read all the labels, some foods say they're healthy when there is actually a ton of sugar, carbs, etc.
 
I've started to find out that it's pretty easy to make your own delicious snack additives, too. I just started making my own guacamole, which is pretty healthy (good fats, etc) with pita chips...Not the best, but better than chips and queso and whatnot... I know regular salsa isn't that terrible, but still...

My new favorite is a banana with some organic, lowfat strawberry yogurt and some lemonade blended with ice into a delicious smoothie for the morning.

You're paying a bit more, but to me, it's starting to be worth it now that I'm out of college with a decent job.

Not that I don't enjoy a good night of pizza and beer, but it's all about moderation with healthy foods and extreme moderation with unhealthy foods.

Also, hummus is effing delicious.
 
[quote name='seanr1221']
Try to read all the labels, some foods say they're healthy when there is actually a ton of sugar, carbs, etc.[/QUOTE]

In addition, most of these become "healthier" (i.e. not always true) by striping the good stuff (i.e. fiber, protein, vitamins, etc) to reduce the calories and/or fat. It is best to compare labels between the real vs the "healthier" version.
 
College student budget here, just trying to see if I can get enough protein (weigh 115 lbs)

Breakfast:
Banana and peanut butter ~ 10g
Glass of milk ~ 8g
Black coffee out the door

Lunch:
Turkey/2 slices of white whole wheat bread/lettuce ~ 20g
2 eggs, scrambled ~ 12g
Carrots

Workout
[Need suggestion for a brand of whey protein]

Dinner:
Serving of fish/baked potato ~ 25g OR Everything Bagel/ham/egg/fat-free cream cheese ~ 30g
Glass of milk ~ 8g

Later:
Cereal/skim milk ~ 9g

~ 93g protein total.

That's what I typically eat on workout days, adding whey should be put me about where I need to be. I'm not sure how many calories that is, I probably need a lot more though :lol:. What other foods can you guys recommend? I was going to grab some yogurt but I can't find a brand with low-sugar. Right now I'm thinking of adding casadias or soup somewhere.

And how differently should your menu look on non-workout days?

edit: nevermind on the whey, ordered 5lb for me and my roommates (gold standard).
 
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[quote name='panzerfaust']Breakfast:
Banana and peanut butter ~ 10g
Glass of milk ~ 8g
Black coffee out the door
[/QUOTE]

Damn son. How do you have enough energy for the day? Breakfast is the most important meal of the day and you can't have more than 150-200 calories (depending on type of milk and peanut butter) in this meal. It should be your largest meal of the day.
 
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I've eaten just a bowl of cereal for breakfast my entire life and anything more than that isn't enjoyable. Gaining weight sucks.

And that crossfit site is the craziest shit I've ever seen.
 
Where do you all like to buy your supplements from? I'm shopping around for the best prices online. Right now I'm comparing prices between bodybuilding.com and advantagesupplements.com (thanks to dmaul1114 for the link earlier in the thread) but would love to have more options for future purchases. Thanks!
 
[quote name='lordopus99']Damn son. How do you have enough energy for the day? Breakfast is the most important meal of the day and you can't have more than 150-200 calories (depending on type of milk and peanut butter) in this meal. It should be your largest meal of the day.[/QUOTE]
The peanut butter most likely 2 tbsp is at least 170-200 cals depending, a banana about 100-110 and a cup of fat free milk is 80 cals. That's easily 350-400 cals depending on milk type and peanut butter type.
 
[quote name='panzerfaust']I've eaten just a bowl of cereal for breakfast my entire life and anything more than that isn't enjoyable. Gaining weight sucks.

And that crossfit site is the craziest shit I've ever seen.[/QUOTE]

A guy that comes to my gym was trying to gain weight recently and he tried drinking a gallon of milk a day. Within a couple months he put on 20#. While I'm sure not all of it was lean muscle mass, there was no noticeable change in his body composition (i.e. he didn't look "fatter"). If you can stomach it, I think it might be your ticket.
 
I'll check in on this. I'm 28 now and though I've exercised about 2 out of every 3 months of my adult life (give or take depending on my lifestyle) I don't considering myself an expert at all, but given all I've done and read in my years, here is my current 'program' so to speak.

Right now I'm 6'1" and 226 lbs. Some people would say that I'm 46 lbs overweight for my height, but I would say anyone telling me that is mentally challenged. My goal weight is 210 given that I lift weights regularly. My diet since this past summer (when I actually DID weigh in at 214 at one point) has been horrible especially on the weekends, so I've been trying to follow a calorie based diet (I aim for 2200/day). I track it on my Android phone with an app called "Calorie Counter" which is based off the website fatsecret dot com (a good alternative if you can't get the app). The food database is pretty big and covers everything from basic fruits veggies to store brand products to chain restaurants.

My goal is to hit the gym 4 times a week on Mon/Tue and Thu/Fri. I've been there at least three times a week the past month while I'm getting my lower body used to heavy weight training again. Mon/Thu is upper body workouts (Chest, Shoulders, Back, Biceps, Triceps) and Tue/Fri is lower body and abs. I'm trying to get stronger more than bigger and if I feel fine on Thu after lifting heavy on Mon then I'm not worried about limiting it to once a week since I'm not loading up on each muscle group when I DO work them out. I hit either the elliptical or stationary bike after each lifting session for 26-31 minutes but I'm thinking of doing the 5 minutes before lifting and 15 minutes after lifting after reading other members post about that.

I just got an order of Optimum Nutrition Casein Protein Powder in.. but I might just use that in the mornings and grab a yummy flavor of Optimum Gold Standard for post workouts now that I've read a little more on it. It sucks trying to eat my weight in protein daily but it's the price we pay right?

Some of these posts are laughable about what "works" for people but they'll learn over time and I see some of you guys are extremely knowledgeable so I'm gonna try and keep up in the thread to learn and share when possible.

As far as where I get my supplements (aka Protein Powder).. I'll agree with everyone and recommend Gold Standard and it is priced similarly all over. I placed my last order with VitaminShoppe so I could bank some speedyrewards points out of it. Just make sure you get a shaker to go along with it.

What are everyone's feelings on Fish Oil? I got some Nordic Nutrition Ultimate Omega geltabs with my protein that I'm going to try out. Label says to take 2 a day but I'm just starting out with 1/day for now and seeing if there's any noticable difference.
 
[quote name='QiG']Right now I'm 6'1" and 226 lbs. Some people would say that I'm 46 lbs overweight for my height, but I would say anyone telling me that is mentally challenged. [/QUOTE]

I agree. A lot of those charts are terrible when they start talking about people with height. I'm 6'3 and when I was actually fit I weighed 220 which those charts claimed I was overweight. I wouldn't even worry about that.
 
Finishing up week 3 of the 5 day split today. Feeling great, gf says I'm looking smoother, whatever that means :lol:

I agree to not stress about weight. Like I said, I go all over the place with my weight, but my clothes are fitting better.
 
[quote name='n4styn4t3']A guy that comes to my gym was trying to gain weight recently and he tried drinking a gallon of milk a day. Within a couple months he put on 20#. While I'm sure not all of it was lean muscle mass, there was no noticeable change in his body composition (i.e. he didn't look "fatter"). If you can stomach it, I think it might be your ticket.[/QUOTE]

This used to be the protein shake before protein shakes. If you look up information on some of the bodybuilders and weightlifters that trained in the 40's and 50's, namely Reg Park, the protein shake was a gallon of whole milk mixed with some cream and honey, consumed throughout the day. It's kind of funny how much emphasis is placed on nutritional supplements today when guys were getting the same results (sometimes better) just eating whole foods and drinking a lot of milk. Given, with all that we know about saturated fats and the effect they have on cholesterol today, a gallon of whole milk a day probably wouldn't be the smartest option, nor the most practical, but it's still interesting to think about nonetheless.
 
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