The '2008 is my year to lose weight!' thread

[quote name='ITDEFX']

Does this sound reasonable?[/QUOTE]


Yes, absolutely! Nutrition is key. Cut out the junk and eat clean. This is THE MOST IMPORTANT PART. You'd be amazed by how much weight you can lose just by changing what you eat.

Break your calorie intake into 5-6 portions spread out through the day. For starters, don't worry about counting calories. Just eat cleanly and the weight will come off. If you need a simple book to follow, check out the Abs Diet - this version of the book is on uber-sale:

http://search.barnesandnoble.com/Th...t-Plan/David-Zinczenko/e/9780641924118/?itm=2

As the book says, don't worry about working out at first (unless you already are, of course) - just focus on the eating.

Did I mention that nutrition is the key to achieving your goals?

Go see a doctor about your heart to rule out any possible issues there.

Rock the sweat band like Hulk Hogan.

Your goals are great - nice, concrete goals like that are easier to achieve than nebulous ones like, "I want to get fit" or "I want to lose weight". You're off to a great start. If you eat cleanly and get some decent exercise in, that 20 pounds in 6 months will EASY.

Eat right. Rock the sweatband. Let us know how it goes.
 
[quote name='yeah-yeah']Yes, absolutely! Nutrition is key. Cut out the junk and eat clean. This is THE MOST IMPORTANT PART. You'd be amazed by how much weight you can lose just by changing what you eat.

Break your calorie intake into 5-6 portions spread out through the day. For starters, don't worry about counting calories. Just eat cleanly and the weight will come off. If you need a simple book to follow, check out the Abs Diet - this version of the book is on uber-sale:

http://search.barnesandnoble.com/Th...t-Plan/David-Zinczenko/e/9780641924118/?itm=2

As the book says, don't worry about working out at first (unless you already are, of course) - just focus on the eating.

Did I mention that nutrition is the key to achieving your goals?

Go see a doctor about your heart to rule out any possible issues there.

Rock the sweat band like Hulk Hogan.

Your goals are great - nice, concrete goals like that are easier to achieve than nebulous ones like, "I want to get fit" or "I want to lose weight". You're off to a great start. If you eat cleanly and get some decent exercise in, that 20 pounds in 6 months will EASY.

Eat right. Rock the sweatband. Let us know how it goes.[/quote]

Hey man thanks for the encouragement.

See I do have a few problems when it comes to eating. One I usually wake up too damn close to have to report to work on time that I skip breakfast. Yea I know that's a no on. Then I eat the food they serve to the students (at $3.30 no doubt!) , another no no as cheap school food equals =too much fat. Then I get home, tired from the days events and take a 2-4 hour nap, another no no. Wake up and eat late around 9pm then go back to sleep at 2am in the morning. Sometimes if it's a really stressful day, I end up going to have some fast food as I have this weird cravings for sodium.

As for the doctor, I did get things checked out and he called it a heart palpitation and it doesn't look serious right now. Just take it easy, relax and I should be ok in a few weeks.

And as for that book, can I pick it up at the store or do I have to order it online? I want to pick up something tonight as I do have a 20% off teacher discount I want to use and they are opened til 11pm
 
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btw I made this chart for starters

Week Current Body Weight Weight lost from last previous week Waste size
7/20-7/26 205lbs 0 42 inches
7/27 -8/2
8/3 – 8/9
8/10 -8/16
​

does that sound fair?

hmm chart is not importing right..
 
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I wouldnt buy running shoes from target... if you want something good stick with either New Balance or Saucony... Id also avoid sweat pants and stick with something a little cooler... when I run outdoors I go shirtless, at the gym Ill wear a tank top or something that breathes a little... comfort is key...

Mix it up, keep your exercise routine ever evolving, Ill change my cross training routines on the fly so Im not expecting any certain thing... keep an ipod filled with music to keep you going (mine is a lifesaver)

the goals and timeline are not too unreasonable, meaning hopefully you can remain patient and see it through to the end... Ive been going nonstop for about 15 months with the longest inactive period being 1 workout in a weeks time when I hurt my back last month... you have to be able to do this on your own, having people to workout with is nice and a good motivating tool, but those situations rarely work out... luckily the woman I jog with at the gym is as obsessed with keeping in shape as me so I know I rely on her to be there, when our paths dont cross, I work out just as intensely, as does she.

Ive had to up my caloric intake even more... my diet daily (eating about 150-300 calories every 2 hours) consists of cereal with soymilk, breakfast nutritional drink or protein shake, 1-2 cans of tuna, lowfat pasta and OJ to drink, a banana, a sports drink for the gym... fills my needs for most of the day low fat and high carb as I have been logging between 30-40 miles running per week in addition to a few days weightlifting... Ill se how this routine does before adding any more calories, amazingly eating every 2 hours with everything I listed, the calories only came up to about 1350 before adding a second can of tuna... if I was trying to LOSE weight, it would be simple to modify a few of those choices to lower calories...
 
[quote name='ITDEFX']Hey man thanks for the encouragement.

See I do have a few problems when it comes to eating. One I usually wake up too damn close to have to report to work on time that I skip breakfast. Yea I know that's a no on. Then I eat the food they serve to the students (at $3.30 no doubt!) , another no no as cheap school food equals =too much fat. Then I get home, tired from the days events and take a 2-4 hour nap, another no no. Wake up and eat late around 9pm then go back to sleep at 2am in the morning. Sometimes if it's a really stressful day, I end up going to have some fast food as I have this weird cravings for sodium. [/quote]

Keep that up and the only thing you'll succeed at is being able to rattle off excuses for why you didn't achieve your goals. Unless you tell me that you are going to change your ways, I refuse to help you. Here's a suggestion: on the weekends, prepare all of the food you're going to eat for the week. Bring your food with you to work. Don't eat the crap they serve in school. You absolutely must make changes to your lifestyle - why do you think that you're in your current shape? If you don't change your habits, you won't change your body.


As for the doctor, I did get things checked out and he called it a heart palpitation and it doesn't look serious right now. Just take it easy, relax and I should be ok in a few weeks.
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What did he say about exercise? Your diet? What did he mean by "take it easy"?

And as for that book, can I pick it up at the store or do I have to order it online? I want to pick up something tonight as I do have a 20% off teacher discount I want to use and they are opened til 11pm
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I don't know if you noticed, but that book is more than 20% off online. I don't know if they have it in-store - try calling them.
 
[quote name='zman73']I wouldnt buy running shoes from target... if you want something good stick with either New Balance or Saucony... Id also avoid sweat pants and stick with something a little cooler... when I run outdoors I go shirtless, at the gym Ill wear a tank top or something that breathes a little... comfort is key...

Mix it up, keep your exercise routine ever evolving, Ill change my cross training routines on the fly so Im not expecting any certain thing... keep an ipod filled with music to keep you going (mine is a lifesaver)

the goals and timeline are not too unreasonable, meaning hopefully you can remain patient and see it through to the end... Ive been going nonstop for about 15 months with the longest inactive period being 1 workout in a weeks time when I hurt my back last month... you have to be able to do this on your own, having people to workout with is nice and a good motivating tool, but those situations rarely work out... luckily the woman I jog with at the gym is as obsessed with keeping in shape as me so I know I rely on her to be there, when our paths dont cross, I work out just as intensely, as does she.

Ive had to up my caloric intake even more... my diet daily (eating about 150-300 calories every 2 hours) consists of cereal with soymilk, breakfast nutritional drink or protein shake, 1-2 cans of tuna, lowfat pasta and OJ to drink, a banana, a sports drink for the gym... fills my needs for most of the day low fat and high carb as I have been logging between 30-40 miles running per week in addition to a few days weightlifting... Ill se how this routine does before adding any more calories, amazingly eating every 2 hours with everything I listed, the calories only came up to about 1350 before adding a second can of tuna... if I was trying to LOSE weight, it would be simple to modify a few of those choices to lower calories...[/quote]

Cool thanks for the input.

[quote name='yeah-yeah']Keep that up and the only thing you'll succeed at is being able to rattle off excuses for why you didn't achieve your goals. Unless you tell me that you are going to change your ways, I refuse to help you. Here's a suggestion: on the weekends, prepare all of the food you're going to eat for the week. Bring your food with you to work. Don't eat the crap they serve in school. You absolutely must make changes to your lifestyle - why do you think that you're in your current shape? If you don't change your habits, you won't change your body.




What did he say about exercise? Your diet? What did he mean by "take it easy"?



I don't know if you noticed, but that book is more than 20% off online. I don't know if they have it in-store - try calling them.[/quote]


I called and they didn't have it. So I ordered it on line, it should be here by next week. As for school food, I can't believe amount of fat and calories are in these things now a days and because of the rising cost of food, they are going in for cheaper stuff that has more fat. :roll:

The last time I had to go in to see my doctor about my heart beating irregularities was in 2005. He said take it easy because I came in a number of times over stress related stuff. Anyways I will keep to the plan and follow the book carefully. Have at least 1 day off just to let my body chill and document everything from the amount of food and calories I take in to the amount of fat I loose. I do also want to strengthen my lower back because of my pinched nerve.
 
Ok I started today.

Went for a combo walk/jog at a near by elementary school. I did about 12-14 laps in about 45 minutes. Used my new watch to monitor my heart rate. I did a full lap walking, then a half lap jogging, then the rest walking til I reach the end, repeated the cycle, full lap walk, half lap jog/half lap walk.

According to the monitor I did notice my heart rate spike to about 173. Heart rate was 100 when I started. I did some minor stretches and so on.

Anyways I was just sweating like crazy. trying my best to keep breathing from my nose instead of my mouth. Felt a bit dizzy so I slowed down a bit. Drank my entire water bottle.

When over to my grand mothers house and had meat and potatoes with rice and beans. (we are latin).

I really felt full of energy and still do.
 
[quote name='ITDEFX']Ok I started today.

Went for a combo walk/jog at a near by elementary school. I did about 12-14 laps in about 45 minutes. Used my new watch to monitor my heart rate. I did a full lap walking, then a half lap jogging, then the rest walking til I reach the end, repeated the cycle, full lap walk, half lap jog/half lap walk.

According to the monitor I did notice my heart rate spike to about 173. Heart rate was 100 when I started. I did some minor stretches and so on.

Anyways I was just sweating like crazy. trying my best to keep breathing from my nose instead of my mouth. Felt a bit dizzy so I slowed down a bit. Drank my entire water bottle.

When over to my grand mothers house and had meat and potatoes with rice and beans. (we are latin).

I really felt full of energy and still do.[/quote]

Gah! :hot: That meat & potatoes w/ rice & beans are negating your efforts! I hope you ate more meat & beans & very little potatoes & rice. The one place beginner exercising people always sabotage themselves is what they eat. In the beginning you should have more proteins over carbs since your body processes carbs before proteins & fat. So in order for your body to process the protein & eventually, fat, it must finish the carbs so have fewer carbs than protein. Once your body's metabolism kicks off (in about the 1 month mark), it becomes more efficient at processing what you eat, you can slowly start reintroducing carbs into your system once again.
 
[quote name='jaykrue']Gah! :hot: That meat & potatoes w/ rice & beans are negating your efforts! I hope you ate more meat & beans & very little potatoes & rice. The one place beginner exercising people always sabotage themselves is what they eat. In the beginning you should have more proteins over carbs since your body processes carbs before proteins & fat. So in order for your body to process the protein & eventually, fat, it must finish the carbs so have fewer carbs than protein. Once your body's metabolism kicks off (in about the 1 month mark), it becomes more efficient at processing what you eat, you can slowly start reintroducing carbs into your system once again.[/quote]


#-o
If I remembered correctly I had small portions of each. The meat was ground beef mixed with the potatoes and the beans were black and creamish. Does it matter if the beans are creamy or do they have to be dry beans?

Now for some strange reason about 3 or 4 hours after I ate, I felt extremely tired and passed out. Was that the result of the food I ate? I did drink about 8 or 9 glasses of water during the meal. I was unbelievably thirsty.
 
As long as the creamy part of the bean disc you ate wasnt some high fat type dressing, I think you will be ok... proteins will be the most important part of your diet, since you are losing weight, will unfortunately have to cut down on the carbs... I know you have heard it, but the smaller more numerous meals will help, eat until comfortable, and not full... though I have been in shape, I have gradually began introducing little changes in my eating lifestyle such as water when eating out, avoidance of buffets, and other little modifications to my diet

In sure it was hot as hell during that workout, I workout at a time that confines my efforts to the gym as I dont want to run in 90 degree plus weather (its humid too)

Went with the wife to the gym and did half hour weights (upper body), then did 6.5 miles running in about 46 minutes, that had me near a 44 minute 10k, which is pretty good for a workout run

Got out and had a high protein smoothie....mmm... my problem from working out is sometimes delaying my meal afterwards, alot of the time I am not hungry until later on
 
Ok,

Today I went for another jog/walk around the track at that same place. Did 16 laps with each lap .25 miles long so about 4 miles. Took it a bit easy this time, but still sweating like hell.

Should I take a shower right after I exercise or just wait awhile to cool down?

Also my stomach hurts like hell right now.

As for smaller meals throughout the day. Right now I can do that since I am a few weeks before I have to go back to work, but during the day it makes it difficult to eat while working.

Tomorrow I am going to not only go for my jog but start working on my exercise ball.
 
[quote name='ITDEFX']Ok,

Today I went for another jog/walk around the track at that same place. Did 16 laps with each lap .25 miles long so about 4 miles. Took it a bit easy this time, but still sweating like hell. [/quote]

Once you've built up a steady running routine & your heart can handle a more strenous workload, try working in some HIIT (High Intensity Interval Training) in there. Basically, in between your steady runs, sprint at max speed for 10* seconds, return to your jogging pace for 30 seconds, sprint again for another 10. Rinse, repeat for a max of 30 minutes. But don't try HIIT+ until you're more fit & your heart can handle it. It's not called High Intensity for nothing.

*build it up second by second throughout the weeks until you can eventually handle a max of 1 minute sprint, 2 minute recovery jog (and that's damn fcuking hard unless you're a fit runner like zman73)

+can also be used for weight lifting as well

Should I take a shower right after I exercise or just wait awhile to cool down?
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Doesn't matter. This is a personal preference & really doesn't impact your workout routine except in cases of extreme dehydration (and drinking lots of water should cover that). About the only disadvantage to not showering is smelling like sweat. :puke:
Also my stomach hurts like hell right now.

As for smaller meals throughout the day. Right now I can do that since I am a few weeks before I have to go back to work, but during the day it makes it difficult to eat while working.
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Dunno what's going on w/ your stomach. Could just be indigestion or something more serious. Depends on severity which I'll leave to your own discretion whether or not to talk to a doc.

As for the smaller meals, sandwiches. Also, canned light tuna in water (though most people prefer to make something w/ it). Protein shakes. A bag of almonds. Lotsa other choices too. All can be prepared in mere minutes. If you're pressed for time, prepare a week's worth of lunch on a sunday and just eat it throughout the day. If you're worried about the boss seeing, put a protein shake in a thermos & say it's coffee to keep you going w/o leaving your office. I bring a canned tuna & breath mints to work (when I don't telecommute) & keep a can opener in my desk. It's possible, you just need to plan out how you're gonna do it.

[quote name='ITDEFX']#-o
If I remembered correctly I had small portions of each. The meat was ground beef mixed with the potatoes and the beans were black and creamish. Does it matter if the beans are creamy or do they have to be dry beans? [/quote]

It's kind of a mixed bag. Was the ground beef lean? Or did it have marbling (i.e. small fat strips among the lean meat?) so it's only ~90% lean? If you must have meat, get as lean as possible & I've found that ground turkey works in a pinch as a good ground beef replacement. The potatoes are starchy, which you should stay away from (in the beginning phase* of your workout, at the very least). The beans are good sources of protein but the cream might slightly negate its benefits (but not to the point where you should never eat this food again, just in the short term). I don't know since I don't know what the cream is specifically made from. The rice can be had but in very small portions. Remember, you're trying to limit your carbs since you just started working out and rice has ~10x as much carbs (79g per 100g serving) as proteins (7g per 100g serving) so that adds up.

You can slowly introduce the foods you like when your body's metabolism has gone up & is more efficient at knocking out the carbs at a blistering pace. No need to calorie count (as I and others have pointed out it's pretty difficult to do to begin with) but definitely look at the specific foods you eat, as well as the portions & ratio of protein to carb. How do you do that? You can eyeball it.

Say you're having a tuna sandwich on wheat (one of my favorite quick meals). Cut it in half and make sure the tuna is at least as thick as the slice of bread. In a 100 grams sample of tuna (which is a LOT but is used here for easy comparison) you'll get 26g of protein. In a 100 grams sample of wheat bread you'll get 11g of protein. So that means you'll get a ratio of 26:11 (roughly 2-to-1) if your tuna & bread sizes are roughly equal and you'll get twice as much protein.

*the first 2-3 months.
Now for some strange reason about 3 or 4 hours after I ate, I felt extremely tired and passed out. Was that the result of the food I ate? I did drink about 8 or 9 glasses of water during the meal. I was unbelievably thirsty.
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Could be a 'food coma'. I get those only when eating heavily processed/cooked foods. Maybe your portions might be bigger than you thought. ;)
 
ok I did just have my second *light* meal. However an hour ago I did have this weird tired feeling, not as bad as yesterday but just strange that it happened. I shook it off and am still awake. The pain in the sides of my legs is nuts right now. I do feel a bit of tightness on the sides of the lower leg.

Work out clothes is my sweat pants, a undershirt and a t-shirt. They feel comfortable and the pants give my legs some breathing room.

What I do is walk two laps (.5 miles) then jog (not run) .25 miles then walk the other .25 of the mile. I am trying to get my body and my legs use to the work out before I start jogging a half mile.

I will give my body about a month before I start the high sprints.

While doing some web reading I did a small leg stretch and pulled my left leg muscle (lower).:censored:
However what's interesting is that I have pulled my leg muscles before, and they usually hurt like hell and sometimes there would be some minor pain for a few days, only today it was different. The pain was gone within a few minutes. I guess I am going to have to increase my stretching for a few minutes more to get my legs use to it. I pull a leg muscle every few months, but to be honest I am glad the pain went away that fast. Might be a good sign.

Anyways so far so good. I went for the jog around 10am. Finished by 11am.

I am going to work on my lower legs tomorrow.

Down the road I want to get back to using my roller blades since I haven't use them in 5 years.
 
Nice moderate day of workouts... did about 4 miles on the cross training ellipticals at about half the resistance and at about 90% of the elevation to work out the glutes today, had my wife with me today so I could flirt with her beside me... it was nice

Then did a 5k starting at around an 8 min per mile pace (what I hope to run a marathon in) then gradually worked it up, bumping it up .1 mile after every .1 mile... I always try to mix my runs up, today I slowly elevated my speed then bumped it up to an 11 mph and slowly worked it downward for the last .6 mile stretch... the good thing about the treadmill is you know exactly how fast you are going... the bad is it is sooo boring...

My high intensity speed drills generally begin with a warm up run of about 10 minutes, then I will do .1 mile at least at a 10 mph pace, slow it down to a 7 mph pace, repeat at least 4 more times (sometimes more), then build it up to .25 sprints with equal recovery runs (repeat at least 2 more times), then Ill go .5 mile... I generally go at the least 4 miles total on these workouts, though one day was feeling extra limber and went for a full hour (about 8 miles)... but this is from months of training, listen to your body, there will always be some level of discomfort but should you get really uncomfortable (like earlier this year when I hallucinated) you should take it easy...

Build yourself up towards a goal of maybe doing a 5-10k one of these days, having tangible goals makes it easier for me to stick with my workouts... I dont always want to go work out each day, neither does my jogging buddy at the gym... you have to make it happen
 
[quote name='seanr1221']What was your diet like before, IT?

---

Just got back from the gym and had a big plate of Eggplant and broccoli :drool:[/quote]

Diet?
:rofl:

Like I said before my eating habits were due to stress from work and from a relationship. Depending on how the day went from either of the two, I ended up having a crazy craving for sodium. The end result it was either a trip to Taco Bell, BK or MCD.

So what happened next is 4-7 dollars here, 3-4 dollars there almost 2-3 times a week. A few months ago I went to a few buffets (Chinese foods) :(

Sometimes I would have late night cravings for taco bell/mcd.

Meals at home would be white rice, black beans, meat/chicken and little salad. Drink would be water.

Going out to dinner would be not too fattening but it would be something not that healthy.

If I ended up skipping breakfast, which would be 3 or 4 days out 5 work days, my stomach would growl for awhile off and on, then stop completely. I would end up getting a double meal at work (again school food) and then after work, depending on how the day went it was off to junk food town (since the taco bell, bk, wendy's, mcd where all next to each other).

On occasion I would stop by a local pizza joint and order 2 slices of White or if I am really hungry it would be a plate of Fettuccine Alfredo.

That was my old diet.

Now it's time to really resist the urge to eat that crap. I read somewhere that it's OK to eat something lite from one of those places ONCE every few weeks, but do not make it a habit. I need to just stop eating that crap all together.



[quote name='zman73']Nice moderate day of workouts... did about 4 miles on the cross training ellipticals at about half the resistance and at about 90% of the elevation to work out the glutes today, had my wife with me today so I could flirt with her beside me... it was nice

Then did a 5k starting at around an 8 min per mile pace (what I hope to run a marathon in) then gradually worked it up, bumping it up .1 mile after every .1 mile... I always try to mix my runs up, today I slowly elevated my speed then bumped it up to an 11 mph and slowly worked it downward for the last .6 mile stretch... the good thing about the treadmill is you know exactly how fast you are going... the bad is it is sooo boring...

My high intensity speed drills generally begin with a warm up run of about 10 minutes, then I will do .1 mile at least at a 10 mph pace, slow it down to a 7 mph pace, repeat at least 4 more times (sometimes more), then build it up to .25 sprints with equal recovery runs (repeat at least 2 more times), then Ill go .5 mile... I generally go at the least 4 miles total on these workouts, though one day was feeling extra limber and went for a full hour (about 8 miles)... but this is from months of training, listen to your body, there will always be some level of discomfort but should you get really uncomfortable (like earlier this year when I hallucinated) you should take it easy...

Build yourself up towards a goal of maybe doing a 5-10k one of these days, having tangible goals makes it easier for me to stick with my workouts... I dont always want to go work out each day, neither does my jogging buddy at the gym... you have to make it happen[/quote]

You know that wouldn't be a bad idea. However since I just started, I don't think my body is ready for a 5k if I haven't gotten my body use to long jogs for extended periods of time correct?
 
[quote name='ITDEFX']
You know that wouldn't be a bad idea. However since I just started, I don't think my body is ready for a 5k if I haven't gotten my body use to long jogs for extended periods of time correct?[/QUOTE]

It will take quite a while, right now your motivation is just getting in and working out, but at least in my case, that motivation fades and I need new goals to keep myself motivated. I always have to keep my workouts fresh and interesting so I dont get bored. I dont expect anyone to up and race so soon after gettting started, think long term goal, mine is 26.2 miles... Ive ran half that... I dont expect to run a marathon tomorrow, but in about 4 months when the marathon I want to run happens, I will (barring injury), will be ready
 
How do you guys feel about swimming? Does it really work out the entire body to burn more fat? I am not looking to get into it now, but later when my legs and arms are more developed and I have lost some of the fat in my stomach.
 
[quote name='ITDEFX']How do you guys feel about swimming? Does it really work out the entire body to burn more fat? I am not looking to get into it now, but later when my legs and arms are more developed and I have lost some of the fat in my stomach.[/quote]

It does work the entire body plus teaches proper breathing which also helps in other cardio exercies but I don't necessarily think it'll burn more fat. I do think swimming is great for developing shoulders & back. However, that might be more speculation than anything as I supplement my swimming w/ shoulders, chest & back.
 
[quote name='ITDEFX']Now it's time to really resist the urge to eat that crap. I read somewhere that it's OK to eat something lite from one of those places ONCE every few weeks, but do not make it a habit. I need to just stop eating that crap all together. [/quote]

I stop by Wendy's on my way home from the gym once or twice a week and grab a grilled chicken sandwich combo with a small chili as the side (instead of fries) and a bottled water.

The whole meal has only about 500 calories, 13 grams of fat, 40 grams of protein, and 55 carbs. The sodium is a bit off the chart (nearly 2000 milligrams) so moderation is the key...but it's very satisfying and delicious.
 
[quote name='bmachine']I stop by Wendy's on my way home from the gym once or twice a week and grab a grilled chicken sandwich combo with a small chili as the side (instead of fries) and a bottled water.

The whole meal has only about 500 calories, 13 grams of fat, 40 grams of protein, and 55 carbs. The sodium is a bit off the chart (nearly 2000 milligrams) so moderation is the key...but it's very satisfying and delicious.[/quote]


WOW that sounds safe, except for the sodium level. However I don't think I should even try to eat that stuff now.

Now that you mentioned this stuff, out of Wendy's, MCD, and BK, all of which claim to offer something healthy, what do you recommend as a healthy food from them like their salad or grilled chicken wraps?
 
[quote name='ITDEFX']ok here goes nothing

I am 5f10i
205 weight
waist size 42
BMI 30
30 years old.
[/QUOTE]
Hey I'm 5'10", 205 also! My waist is 34 but my chest is 42! Also fuck BMI. That shit calls me obese. A more significant health indicator is body fat percentage.

jaykrue gave some awesome eating advice. Once you get your metabolism going you are hungry all the time. Sandwiches are key. Eat often and eat well. When your metabolism is boosted it won't kill you to have a horrible (delicious) meal every once in awhile.

[quote name='seanr1221']I did a little spring cleaning Tuesday.

Throughout the day I had 2 bowls of Fiber One, a bunch of broccoli and half an eggplant :booty:[/QUOTE]
I also did some "cleaning" out myself yesterday but it was due to pizza, chicken wings, chips, and beer on Saturday night while watching the fights. High fat in my body = instant poop. I really felt like I overdid it, like my body was rejecting it. I felt sick most of the day and had an insane headache.
 
Anyone advocating a low carbohydrate diet while a person is training with lots of cardio is going to fuck them up unless the person is doing Keto.

If you're only weight training 3 times a week for about 30 minutes, but running every day for 30-40 minutes or more then your diet should be about 50/35/15 Carb/Pro/Fat (calorie percentage wise).
I follow this thread because it's nice to see people getting active, but there seems to be a great deal of information still out there ESPECIALLY in regard to the whole "Carbs are bad for weight loss and muscle gain" thing. It's an outright lie that's been perpetuated by a bunch of low-rate talk show programs, and it's more than likely making people unhealthier.Atkins diet works because it targets people who are sedentary, and it has a carb % that's WAY higher than someone doing Keto (which is what it's based off of).

Here's a few things I learned on my little journey:

-Foods don't make you fat/lose weight. It's calories. Period. Carbs. Protein, Fat; they're all simple bundles of Kcals per gram(granted, they each do different things in the body, but at their base they're just calories). Fat=9 cals a gram, Protein and Carbs are 4 cals a gram. Thus, a fatty food is more calorie dense than an equivalent meal with the other two. HOWEVER, carbohydrates can be packed into tighter spaces, so foods with them can be DECEPTIVELY calorie dense. Just look at simple table sugar.

-DO NOT AVOID SATURATED FAT. This is one of the dumbest fucking things I've heard. While it's true that making too much of your fat saturated can be detrimental, saturated fat is REQUIRED for proper hormone function. If you cut out your saturated fat, you're going to start feeling like shit really quickly. Trust me, I tried it before.

-Avoiding salt if your active is a TERRIBLE idea. If you sweat, you're losing two VERY important electrolytes; Sodium and Potassium. If you eat a lot of meat and Dairy(and bananas!) you'll be ok on potassium, but a lot of people try to avoid sodium in food. If you run 4 miles and are dripping sweat, you could use a little salty snack later. Avoid too much salt and you'll develop an electrolyte imbalance. Again, not pleasant, and I know first hand.

-It really doesn't matter if you eat 3 meals or six. I know everyone claims smaller meals are the best way, but it differs from person to person. If I eat 6 meals a day, it's like falling asleep only to be kicked awake again. I get bloated. Don't eat this way because you feel you have to. JUST MAKE SURE YOU ARE MEETING YOUR CALORIE GOALS.

-Proper post-lifting nutrition is VITAL. Eat a meal about an hour or so after you lift, even if you take a shake.

-Don't buy a ton of supplements because the labels make you a bunch of promises. I rep for a supp company, and even I'll tell you that supp. companies lie through their fucking teeth half the time. There are some good ones out there, but even they only care about their bottom line. It makes me sad to see people buying shit and putting it into their bodies without even knowing what it does.

-HIIT is an EXCELLENT way to burn fat and build endurance and has been proven time and time again. you can do a 40 minute run in 15 minutes with HIIT and burn more calories. start low. Do a few weeks at 4 minutes (jog slowly 30 seconds, run flat-out for 30 repeat until you do 4 reps of jog/sprint) and move up a minute or so each week if you can until you can get 15 or 20. you'll be able to run miles regularly with little problems. Just watch for shin splints (I get them still. My calf muscles are WAY stronger than my tibia).

-DO NOT GIVE UP THE FOOD YOU LOVE. this should be about feeling good, and giving up foods you love and worrying incessantly about counting calories WILL make you miserable and cause you to possibly develop an Eating disorder (*raises hand*). Just don't eat them ALL the time. I eat Chinese buffet twice a week and am still cutting nicely.

-If you want chocolate, get bars that have a cocoa concentration of no less than 75%. chocolate actually has excellent bodybuilding properties.

-For fucks sake, DON'T JUST DO CHEST AND BICEPS. It's hilarious that these are the most impressive looking muscles, but they are also the most useless in everyday life. Your shoulders, back, and legs are the MOST VITAL parts. I'm not saying don't do chest/arms, but if you're doing it 5 times a week you're doing it WRONG. and please, PLEASE...if you have only 2 squat racks at your gym...DON'T fuckING DO BICEP CURLS IN THEM.

- do lower back exercises as well, or you'll regret it.

-When doing those biceps, DON'T SWING YOUR BACK WHEN CURLING. You're wasting your time, and looking for an injury that way.


That's all for now, maybe more later. If anyone is wondering about me, I used to be 240lbs with over 24%Body fat. I was huge, I was week, and it was causing heart problems. I crash dieted to 180lbs in a few months, developed an eating disorder, and was still at about 20% bodyfat. I started to get into lifting and such, and I'm now at 217lbs and 12% bodyfat (about 18 months lateR). I'm now training myself to get a perfect PT score for the military, so I'm making some adjustments myself. They don't care that my bench went from 185 to 330 in about a year, they just want me to run 2 miles in less than 10 minutes. I'm not going to lie, I'm a decent runner, but it's hard.

GOOD LUCK EVERYBODY, AND DON'T BE AFRAID TO EAT. To be a monster, you have to eat like a monster.
 
[quote name='CouRageouS']Hey I'm 5'10", 205 also! My waist is 34 but my chest is 42! Also fuck BMI. That shit calls me obese. A more significant health indicator is body fat percentage.

jaykrue gave some awesome eating advice. Once you get your metabolism going you are hungry all the time. Sandwiches are key. Eat often and eat well. When your metabolism is boosted it won't kill you to have a horrible (delicious) meal every once in awhile.


I also did some "cleaning" out myself yesterday but it was due to pizza, chicken wings, chips, and beer on Saturday night while watching the fights. High fat in my body = instant poop. I really felt like I overdid it, like my body was rejecting it. I felt sick most of the day and had an insane headache.[/quote]


Yes I too have noticed on more than one occasion that I got headaches after eating junk food, but stupid me ignored it.


Reality's Fringe;4642619]Anyone advocating a low carbohydrate diet while a person is training with lots of cardio is going to fuck them up unless the person is doing Keto. If you're only weight training 3 times a week for about 30 minutes said:
[*]don't even start
[*]you gonna fail
[*]you're all obese
[/LIST]
Click to expand...
 
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[quote name='ITDEFX']Yes I too have noticed on more than one occasion that I got headaches after eating junk food, but stupid me ignored it.





I spoke to a good college friend of mine down in FL last night about my diet. According to him the last time we saw each other was in 2001 and he weighed 205, I was at 185. 7 years later he is at 185 and I am at 205.
I asked him why I didn't gain weight during those 3 years down there if I went to KFC, TB, MCD every once and awhile? He claimed because I walked 10 blocks to school every day, 10 blocks back, and walking most of downtown miami it kept my weight in check. Also cooking at home was also a key.

He told me he lost weight these past few years by cutting out the carbs in his meals. His wife is diabetic so eventually he started eating everything she ate and the pounds starts fading away. He doesn't excerise but managed to bring down the pounds in 6 months. Everyone is diffrent so it's not like it's going to work for me.

Today I was my 3rd day of my 4 mile jog/walk. I am starting to notice my legs and body are getting use to the jogs. In the check points I use as I was apporaching one of them to slow down to start walking again, I felt that my legs could go just a bit further because it my body felt fine about it. This could be a sign of good things to come.

I still had that stomach pain after I stopped. I think it *might* be related to the water intake right after the jog. After I drank the entire large bottle I felt sick to my stomach, like I felt like throwing up the water. About 15 minutes after my jog I took a shower to wash out the sweat. Then I made my breakfast. This was what I made:

-Two brown eggs scrambled
-Two slices of ham
-One slice of American Cheese
-Two slices of Whole Wheat Bread
-A cup's worth of brown rice.

I scambled the eggs and put them on the pan without butter or oil, let one side cook well. Folded the egg in half (to make it into a taco shape). Then I took the ham, slipped it under the folded egg and folded it so it covered the egg. Waited a minute then applied the other ham slice and folded it as well. Toasted the bread slices slightly. Placed the egg on the slice and covered it with once slice of Cheese, then covered that to make a sandwhich. I cut it in half and re-heated the rice using the hot pan and it at them. It wasn't what I was use to, but it tasted good...just got to get use to some of the blandness of some of this stuff.

How does that sound?

As for eating fruits and all that. I am sure I will get the same results if I blended this stuff and made shakes out of them right (add milk?) ?

I know I might be screwing up somewhere right now but I don't expect to get it right the first few times.

BTW- I just love how the assclown who added these to the tag in the thread. Just gives us another reason to prove them that we can do it!

  • don't even start
  • you gonna fail
  • you're all obese
[/QUOTE]

You're friend lost weight because of exactly what I said; it didn't matter what he ate, really, it just mattered that his caloric intake was BELOW his maintenance level. You said yourself that he cut out carbohydrates and that HE DID NOT EXERCISE. That's my point. If you're going to exercise, unless you're on keto, you need carbohydrates. Everyone is scared of carbs for no real reason. People vilify carbohydrates because they eat tons of them in one sitting without realizing how densely packed they can be. A half a cup of rice, for example, has about 45g of carbohydrates; that's about 200 calories. Imagine how much rice you eat with Chinese takeout. Or a slice of bread, for example, has almost 100 calories from carbohydrates. You need at least two of those to make a sandwich, and if you eat some chips with them, that's even more. People over eat on carbs because they're so easy to pound down, don't exercise, and put on weight. If you're running simply to lose weight, you'll need carbohydrates to keep you going.

Eggs are awesome. Brown Rice is an excellent source of nutrient rich carbs. Whole wheat bread is good too. Lose the American cheese and pick you up some low-moisture mozzarella or some Colby Cheese. I recommend real whole cheeses over the ones processed with vegetable oil. Ham, I'm not a fan of. Try for Tuna, chicken, or 90/10 beef.

Just remember that in order to LOSE weight you MUST expend more calories than you take in. You could easily lose weight eating a Snickers for breakfast, A Snickers for lunch, and having a chicken breast, rice, and some salad for dinner. However, you would be missing out on vital nutrients which is why most people wouldn't advocate that kind of diet. When I crash dieted (240_>180) I only ate cans of tuna and drank water. I lost weight, but felt like shit. Now that I have my diet more in check, I'm doing fantastic.

That being said, you'll have to experiment. If you want to keep track of what you're eating, sign up for an account at fitday.com and you cna keep track of your calories, and macros (fat, carbs etc) per day as well as find your estimated maintenance level of calories. It might be more than you think. for example, I'm 6ft 3 217lbs with about 11.5-12% BF, my maintenance intake with all of the activity I get is 3200 cals. That's just to MAINTAIN weight. It's even more if I want to gain.

Good luck!
 
Thank god someone here is advocating carbs if you exercise... the crappy thing about that whole Adkins craze was it turned fat slobs into "nutrition experts" who would try to tell me how horrible carbs were... geez, here I was in my 20's always had my fair share of carbs ate decent, was active and this 300 lb person is telling me how to eat... it was insane... and dont get me started on gastric bypass surgery...lol... most everyone looks for the easy way out... most people gain weight back fron fad diets, and Ive know many who have gained the weight lost from the bypass surgery back

Realized I am going to have to start eating even more than I do now (ran 10 miles this evening) but didnt feel as invigorated as I usually do afterwards. Will start drinking 2 big bottles of fluids (1 water , 1 sports drink) when I tackle the longer distances... I will have to get to around 20-22 mile training runs in (about 2 or 3 is my preference) to be prepared for the marathon
 
Ok, now I am confused. Some of you guys say take Gatoriade or other drinks and others say stay away from that stuff.

I had some pasta tonight. Small portion. Last time I had food was around 3pm and had a small sandwich. By Dinner time I was starving but held back "pigging out" on pasta.

Also is it ok to go for at least a mile walk (NO JOGGING/RUNNING) after dinner? I have the urge to do so right now.


EDIT: WHOA I just weighed myself a few minutes ago.. I was 206 this morning... now I am 209!!!!!!!!! How the hell did that happen?
 
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I've heard it's not good to weigh yourself multiple times a day, because weight fluctuates enough that doing that doesn't really give you a good picture of your actual weight.

Or something?
 
This must mean that my calorie intake today was higher than I burned this morning. I am not expecting my weight to go down over night or within hours but to GAIN 3 pounds since this morning!?!?

I may have to switch my routine to a 4 mile walk/jog in the morning and a 2 mile walk/jog in early evening. I doubt I will sweat after sun set.
 
[quote name='ITDEFX']This must mean that my calorie intake today was higher than I burned this morning. I am not expecting my weight to go down over night or within hours but to GAIN 3 pounds since this morning!?!?

I may have to switch my routine to a 4 mile walk/jog in the morning and a 2 mile walk/jog in early evening. I doubt I will sweat after sun set.[/QUOTE]
Don't freak bro, it is more than normal to fluctuate 3,4,5 pounds during the day. I always weigh myself in the morning since it's my lightest time of the day, and will usually only do it once or twice a week.

And I've been meaning to chime in on this thread for awhile now as well.

I started my diet at the beginning of May. At that time I weighed 280lbs. I'm 6'1 tall and have always had a big build. I decided that I was finally tired of my clothes fitting like shit and overall feeling unhealthy.

Here's how my workouts have been since May and they have led to me losing 36 lbs, weighing in now at 244.
Monday - Basketball; Tuesday - Upper body lift, basketball; Wednesday - Basketball or Cardio on elliptical; Thursday - Lower body lift and maybe basketball; Friday - Core exercises like crunches and stuff on a workout ball or day off; Satuday - Upper body lift and basketball; Sunday - day off

When I played basketball, it was either shooting, or playing a game like 2 vs 2 or 3 vs 3. Got a really good workout doing this and had fun. Running on a treadmill or elliptical gets old quick for me plus I'm competitive so it was a perfect fit for my cardio.

My diet has been pretty good. Like reality's fringe said, I did not concentrate on keeping anything too in check except for calories. I made sure to eat whole grains, cut out sweets and snacks, and stopped eating out except for maybe one cheat meal a week on the weekend.

A typical day for me looks like this as far as eating goes:

Breakfast - low sugar instant oatmeal 130 cals, 2 flax oil pills, good amount of water
Lunch - love me some sandwiches. Sometimes it's peanut butter and sugar free jelly, other times it's turkey and some other kind of meat. Both kinds of sandwiches add up to about 500-550 cals. Baked lays of some kind, I keep to one serving which is 15 chips and 120 calories. For "dessert" I eat a piece of fruit or a cup of low fat yogurt (100 cals).
After lifting workout protein shake on the days I lifted. Just did the protein powder and water to save on calories. 110 cals per shake.
Dinner - Either another sandwich or some grilled chicken breasts with brown rice or baked beans and a green veggie. 2 more flax oil pills. Some nights I want something sweet later on so I was eating some sugar free jello chocolate pudding with cool whip free. Good stuff and pretty low calorie count. Other nights I would have some watermelon. I bought some weight watcher ice cream bars which are ridiculously good, kind of like an oreo concrete on a stick. They are only 140 cals per bar.

I've really been putting on some good muscle here lately as well. This week I'm increasing my lift days by 1 so I will have two lower body days (Monday and Thursday) and two upper body days (Tuesday and Friday). I ordered some more supps and am looking forward to trying them out. I ordered some no xplode by bsn for pre workout and dessert also by bsn to take at those times I get hungry at night and want something sweet. I will also be ordering some kind of creatine in the next day or so.

For me, the key thing to losing weight and keeping it off is finding a routine that is both fun and easily changeable. There is nothing worse than getting into the mindset of not wanting to go work out because then you just go and it's worthless.

Sorry for such a long post, but I have been meaning to post this for awhile. Let me know what you guys think!

Almost 3 months in - 36 lbs lost, 3 inches off the waistline, so much more energy
 
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[quote name='Michael Scott']Don't freak bro, it is more than normal to fluctuate 3,4,5 pounds during the day. I always weigh myself in the morning since it's my lightest time of the day, and will usually only do it once or twice a week.[/quote]


phew! I was like how the hell did that happen? but anyways..

Ok I won't check my weight anymore til the end of the week.
 
I need all the calories and energy I can get for long runs, so sports drinks are good for me... if you are losing weight you can stick to water or possibly a lower calorie sports drink...

...and dont become addicted to weighing yourself multiple times a day... Id do it once a week if I were losing weight...

and Michael... Id still mix in some light running into the mix, just not for long if you HAVE to use a treadmill like me, or run in the morning when it is cool... although the bbal is a good cardio workout, there will be stretches where you arent running, sustained activity will help the heart... the whole purpose of my speed training is to get my heart to handle the heavier loads when I race... I applaud you trying to keep it fun, that is the only way to stay with it
 
[quote name='ITDEFX']phew! I was like how the hell did that happen? but anyways..

Ok I won't check my weight anymore til the end of the week.[/quote]

Don't even think about weight watching because, pound for pound, since muscle is denser than fat, it will also weigh more. As you develop your muscles & burn away that fat, you'll see a period where your weight either plateaus or slightly increases. That's not what's happening in your situation as you just started but you should be aware of this particular scenario. You shouldn't be discouraged as it is just a lull as your body is beginning to pack more muscle. And muscles process calories at a faster rate than fat. Eventually, when your muscle mass is greater than your fat, you'll burn more calories & you'll start to see a noticeable decrease in weight, both on the scale & w/ your eyes.
 
[quote name='zman73']I need all the calories and energy I can get for long runs, so sports drinks are good for me... if you are losing weight you can stick to water or possibly a lower calorie sports drink...

...and dont become addicted to weighing yourself multiple times a day... Id do it once a week if I were losing weight...
[/quote]

Yea I guess I will stick to water for now.

[quote name='jaykrue']Don't even think about weight watching because, pound for pound, since muscle is denser than fat, it will also weigh more. As you develop your muscles & burn away that fat, you'll see a period where your weight either plateaus or slightly increases. That's not what's happening in your situation as you just started but you should be aware of this particular scenario. You shouldn't be discouraged as it is just a lull as your body is beginning to pack more muscle. And muscles process calories at a faster rate than fat. Eventually, when your muscle mass is greater than your fat, you'll burn more calories & you'll start to see a noticeable decrease in weight, both on the scale & w/ your eyes.[/quote]

#-o
Yea I forgot Muscle can count as weight. So basically as time goes on, muscle will expand/grow and fat will shrink. It's nice to know that something is going on in my body. So far it is starting to have a positive effect as I don't feel that tired as I was everyday. I also feel a bit *taller* (without shoes) and my lower back doesn't hurt as much as before (Pinched nerve). I haven't really gone to the bathroom though, except for peeing a lot.
 
Def. don't check your weight throughout the day. My weight fluctuates so much that my head would explode. It can vary a good 10 lbs on a normal day.

Then you take the days that I am cutting for somesort of wrestling/judo/jiu jitsu event and you can see a good 20 lb or so difference in less than 24 hrs.
 
What kind of clothing do you guys wear doing your walk/jogs? I know some of you go shirtless, but right now I don't want to show off my pot belly flapping around in the back of a public elementary school where anyone can see me.

I am wearing a t-shirt and a sleeveless shirt under it. Sweat pants, which have been working fine and of course my running shoes which feel great.

All of it feels comfortable and don't constrict when I jog/run. I am trying so hard to breath from my nose instead of my mouth but it is hard.
 
[quote name='Jesus_S_Preston']I like to take a massive
shit
before weighing myself.

So that's fun.[/quote]

with or without
laxatives?
 
[quote name='ITDEFX']with or without
laxatives?
[/quote]

Without.

[quote name='ITDEFX']What kind of clothing do you guys wear doing your walk/jogs? I know some of you go shirtless, but right now I don't want to show off my pot belly flapping around in the back of a public elementary school where anyone can see me.
[/quote]

Loose-fitting t-shirt and shorts.
 
RF, any page you know of that has a ton of different exercises with weights? I want to change up my program a bit. I've been doing the same stuff for about 6 months now :|

Oh, and good call on the bicep curl thing. My best advice to people is to sort of lay across the curl rack (almost like you're doing a push-up...so you're back and legs are lined up). This way you won't throw your back into it.
 
Just started reading this stuff, lots of great info.
I'm tryin to loose weight and gain muscle. I started at 5'10 175, and now I am down to 168, oh ya and im 21 years old. I started my "diet" and exercising since my semester of college ended.
I bought a protein shake Muscle Milk, would this be a good starter supplement or should i go with something else? My friend that is really into lifting uses creatine, i dont think im at a level where i would want to use it. Im just lookin for info on some supplements and what i might use for an energy boost.
 
[quote name='taint mcgee']Just started reading this stuff, lots of great info.
I'm tryin to loose weight and gain muscle. I started at 5'10 175, and now I am down to 168, oh ya and im 21 years old. I started my "diet" and exercising since my semester of college ended.
I bought a protein shake Muscle Milk, would this be a good starter supplement or should i go with something else? My friend that is really into lifting uses creatine, i dont think im at a level where i would want to use it. Im just lookin for info on some supplements and what i might use for an energy boost.[/quote]

If you are trying to cut I think Muscle Milk may not be what you want to use. I believe its usually used for bulking because it is extremely calorie dense. There are plenty of protein supps that are about 110 calories a serving (I can't even remember the big name that I use Optimum Nutrition Gold Standard, I think?)

The same thing with creatine. If you are cutting I don't think its necessary. It may help you mantain a little bit more muscle, but if you are cutting you are going to lose some muscle mass no matter what *unless you are a complete lifting/work out newb*

Energy supps I think aren't really necessary. I've always found that if I get enough sleep, drink enough water, and eat a small but complete meal before working out that I am primed and ready for whatever training I'm about to do.

If you are cutting I would stick with the protein powder, take some fish oil capsules for essential fatty acids and a good multi-vitamin. Save the creatine and muscle milk for when you are bulking.

Supps are also expensive. Save some money that way too. The hard work and time in the gym, lifting, etc. is what pays off the most.
 
[quote name='seanr1221']RF, any page you know of that has a ton of different exercises with weights? I want to change up my program a bit. I've been doing the same stuff for about 6 months now :|

Oh, and good call on the bicep curl thing. My best advice to people is to sort of lay across the curl rack (almost like you're doing a push-up...so you're back and legs are lined up). This way you won't throw your back into it.[/QUOTE]

http://www.bodybuilding.com/fun/exercises.htm is a decent resource. The problem with the form descriptions is that they're never adjusted for height or weight. For example, a person who is over d6 foot doing a barbell military press should NOT bring the bar below the nose as it places extreme stress on the shoulder joints, but every demo has people bringing it to the lower chin. *And as a tangent, never do behind the neck shoulder presses. Your body doesn't naturally move that way, and every rep you do has your shoulder joints scraping against your scapula. It won't matter if you can press 230lbs if your rotator cuff joints ossify and lock up, or rip right out. * But if your program is good, you shouldn't change it much. You can rotate out some of the Auxiliiary lifts, but keep the core movements. For example, never exchange Benchpress for flys or something. Instead, switch out cable/machine flys for dumbell flys or vice versa. Bench, Squat, Deadlift, and some sort of overhead press should always be in your routine. Try doing different groups on different days if your routine is getting stale too. I find that when people want to change their routine, it's not because it's lost its effectiveness, but rather people are just getting bored with it and aren't being as intense as they normally are.




[quote name='taint mcgee']Just started reading this stuff, lots of great info.
I'm tryin to loose weight and gain muscle. I started at 5'10 175, and now I am down to 168, oh ya and im 21 years old. I started my "diet" and exercising since my semester of college ended.
I bought a protein shake Muscle Milk, would this be a good starter supplement or should i go with something else? My friend that is really into lifting uses creatine, i dont think im at a level where i would want to use it. Im just lookin for info on some supplements and what i might use for an energy boost.[/QUOTE]

Losing weight and gaining muscle is the grand dream of pretty much everybody, but it's next to impossible unless your diet and routine are absolutely meticulous. Of course, if you have a high bodyfat percentage and/or are new to the game, you'll be able to do this for a while. Anything below 10%BF and it becomes almost impossible to put on muscle and burn fat at the same time (this is why people bulk and cut, outside of it being more "efficient" anyway). Personally, I don't do any bulk/cut phases as I'm in it for the slower body re-composition, and I wouldn't advise cutting/bulking unless you have a high BF% or a REALLY low weight. Muscle Milk is DELICIOUS, but overhyped. It would make a good Meal Replacer, and is great as a pre-bed time shake, but it's post-workout profile is questionable due to the fat content. Usually, you want fast absorbing protein, a little bit of slow protein, and some carbs. I use 2 scoops of Whey Isolate(fast) in 2 cups of milk(contains casein, a slow protein) blended with 50 grams of Waxy Maize Starch (a high molecular weight carbohydrate) and 20 grams of dextrose (corn sugar.a simple carb). It's satisfying and delicious and is around 500 cals or so. As a beginner, I recommend Whey blended with 1/2 cup oats post workout, Creatine Monohydrate, a GOOD multivitamin, and Fishoil.

Save the pre-workout NO blends and stims until you've been lifting at least 6 months.
 
http://www.thesupplementrating.com/ - This is a great site where users can come and post unbiased reviews about supplements that they have used. The supps are broken down into categories which makes it really easy to find the "best of the best" for exactly what you want.

I have been using http://www.mayoclinic.com/health/fitness/SM99999 as an overall guide to getting in shape. They have lots of free info and lots of good suggestions for exercises. I use their two slideshows for core exercises and it has really been going well.

I would say the same thing that has already been said about muscle milk. While it is a popular name and just sounds tasty, it is loaded with protein. Here is the link to the protein section of the site I listed above. This link shows muscle milks nutritional facts...yikes! If you're bulking it's fine, but if not, then an extra 300 calories in your protein shake is going to make a difference.

Hope that helps :)
 
Day number 4. same routine. I went for my jog/walk right after a storm passed by and it was quite humid, but never the less I completed all 16 laps.

However I have noticed the pain in my legs have become steady.
lleghurt.jpg

red is where it stings/itches/aches.

I didn't drink any water until an hour after I finished my jog. I did take a shower though. My stomach did hurt a bit during the drink/breakfast.

I am starting to feel that my arms and legs are becoming a bit warmer/firmer. My stomach doesn't feel so puffy as before.

We are expected to be hit by a big storm tomorrow so I hope to get my jog/walk done before then.

Stretches. I know I really, really need to do them or risk pulling a muscle during the jog.

Based on the calculations, it looks like I am burning 650 calories during that 45 minute exercise.

Anyways. I found this web site
http://lifehacker.com/398994/the-best-tech-tools-and-fitness-plans-to-get-in-shape
that has some neat stuff to look over. Just wanted to share with the rest of you.
 
Reality's Fringe;4646646][URL]http://www.bodybuilding.com/fun/exercises.htm[/URL] is a decent resource. The problem with the form descriptions is that they're never adjusted for height or weight. For example said:
Most of the fat im looking to lose is the stuff i gained from sittin around and drinkin at college, so im assuming it will come off as i become more active. I would generally prefer more muscle gain then fat burn. After i finish my muslce milk i will switch to a Whey, ya muscle milk is usually my lunch or breakfast it seems, it tastes good and fills me up.
Click to expand...
 
Thanks for the tips, RF.

My routine looks something like this now...

**Each day starts off with a 15-18 minutes jog (6.5mph) and ends with a 5 minute cool down walk (4mph). All exercises are 3 sets of 10.**

Monday: Chest
- Bench Press
- Peck Lift
- Decline Press
- Incline Press
- Fly

Tuesday: Back
- Lateral Pull-down
- Bent-over rows
- Deadlifts
- Back extensions
- Reverse flys (forget what these are called)

Wednesday: Bis and Tris
- bicep curl
- Preacher curl
- Hammer curl
- Skull crusher
- tri pull downs

Thursday: Legs
- Squat
- Leg curl
- lunge
- Umm..that sled thing I forget what it's called
- Calf raises

Friday: Shoulders
- Shoulder press
- Shrugs
- Not sure of the name, lifting my arms up on the side with a small amount of weight
- Doing the same thing, but lifting them right infront of my body

If I go Saturday/Sunday I just start over from Chest.
 
[quote name='seanr1221']Thanks for the tips, RF.

My routine looks something like this now...

**Each day starts off with a 15-18 minutes jog (6.5mph) and ends with a 5 minute cool down walk (4mph). All exercises are 3 sets of 10.**

Monday: Chest
- Bench Press
- Peck Lift
- Decline Press
- Incline Press
- Fly

Tuesday: Back
- Lateral Pull-down
- Bent-over rows
- Deadlifts
- Back extensions
- Reverse flys (forget what these are called)

Wednesday: Bis and Tris
- bicep curl
- Preacher curl
- Hammer curl
- Skull crusher
- tri pull downs

Thursday: Legs
- Squat
- Leg curl
- lunge
- Umm..that sled thing I forget what it's called
- Calf raises

Friday: Shoulders
- Shoulder press
- Shrugs
- Not sure of the name, lifting my arms up on the side with a small amount of weight
- Doing the same thing, but lifting them right infront of my body

If I go Saturday/Sunday I just start over from Chest.[/QUOTE]

You'll be over training if you go saturday and sunday. I'm not a huge proponent of the 5 day split because it seems people end up overtraining on it anyway, but it looks decent. I think you might go for more volume if you're looking for strength, but keep the reps to 6-8 range. I'm doing a 4 day routine Mon tues thurs. Fri. where each day focuses on two core groups with auxiliary lifts for more minor parts. For example, on monday I will do heavy chest and back with Aux. lifts for triceps and biceps (Ie curls and Close grip bench or skulls). This removes the need for an "arm day" for me. I do this with abs too. On Tues I'll do heavy leg and shoulder with AB work at the end(not just crunches, but weighted ab pulldowns, gorilla crunches etc.) On thurs and fri. I'll do Back/Chest and Shoulder/leg again, but different exercises and higher reps on most lifts. It's essentially Strength oriented at the begining of the week, and hypertrophy oriented at the end.

Then again, I'm not lifting too much for size since the military uses BMI. I actually have to cut some fat around my waist to get in, and I'm only about 11.5% BF. My friend is an engineer, and he got in with 18%bf because he was shorter and has a narrow back. If what you're doing is working, keep at it.



Anyway, Things I would avoid: Hip sled and leg extension. Again, these are good mass/strength builders for your legs, but they go COMPLETELY against the bodies natural range of motion. Deadlifts and squats should be your main leg builders. I'd change out hip sled for Front Squats or HackSquats or (my personal favorite) Zercher Squats/Deads. Heavy Zerchers will tear you up (in a good way). Also, you're doing lateral raises, but you're not doing anything for the rear deltoids. Do some reverse flys on shoulder day, you'll thank me later!
 
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