Diet-Fitness-General Wellness Your Thoughts?

[Flocka]

 

[Jake]

Joined a fitness studio last year. It's not cheap, but I'm in better shape now than I was in my twenties and it keeps me dedicated to it. If it is free, or unscheduled, it is easy to get lazy (at least it is for me). I've dropped 37 pounds, cut my body fat in half, and increased my strength by over 100%. My only regret is I didn't do this shit, sooner.

Every other week night it is 45 minutes of strength training followed by 45 minutes of cardio. Sweat like hell then sleep like a baby.

Saturdays are shorter, but more intense, pack sessions (60 seconds of exercise, 30 seconds of rest, repeat for 45 minutes). It only takes an hour of my day, and it's fun:

5 minute drive to studio
45 minutes of training with people half my age
5 minutes puking afterwards
5 minute drive home

Football kicks off in 30 minutes. :)

 

[Buckeneye]

That's awesome man. Congrats.

 

[Bucknut24]

fitness guru's I call to you..

I am recently starting an exercise program that is gonna be a lot more weight involved since while I'm still needing to lost fat, I need to gain some muscle at the same time cause I'm weak as shit..

now, for the diet part, should I start adding in like protein shakes as my post workout meal? and since I'm going before lunch, just make that my lunch meal?

I MUST KNOW

 

[muffler dragon]

fitness guru's I call to you..

I am recently starting an exercise program that is gonna be a lot more weight involved since while I'm still needing to lost fat, I need to gain some muscle at the same time cause I'm weak as shit..

now, for the diet part, should I start adding in like protein shakes as my post workout meal? and since I'm going before lunch, just make that my lunch meal?

I MUST KNOW

I would suggest you up your protein intake via real food first: eggs, meat, fish, etc.

 

[Mac]

This is my 3rd straight week of running (with break days in here and there). Up to 3 miles no issues at all. Not bad for being really out of shape and not running in a long time. Thinking about asking my sister if she wants to run a marathon with me next fall (she just completed her 2nd full this fall). I ran a half my freshman year of H.S. and that's the longest I've run.

I could run further than 3 miles, I'm not really out of breath, but my calves cramp up. Any suggestions to help stop the cramping? (and no midol won't work, before you go down that road )

 

[Flocka]

fitness guru's I call to you..

I am recently starting an exercise program that is gonna be a lot more weight involved since while I'm still needing to lost fat, I need to gain some muscle at the same time cause I'm weak as shit..

now, for the diet part, should I start adding in like protein shakes as my post workout meal? and since I'm going before lunch, just make that my lunch meal?

I MUST KNOW

It depends on what works for you, just make sure you get your macros while eating at a deficit.

 

[korchiki]

This is my 3rd straight week of running (with break days in here and there). Up to 3 miles no issues at all. Not bad for being really out of shape and not running in a long time. Thinking about asking my sister if she wants to run a marathon with me next fall (she just completed her 2nd full this fall). I ran a half my freshman year of H.S. and that's the longest I've run.

I could run further than 3 miles, I'm not really out of breath, but my calves cramp up. Any suggestions to help stop the cramping? (and no midol won't work, before you go down that road )

Lots and lots of water. Make sure you stretch before and after.

 

[GeorgiaBuck2]

fitness guru's I call to you..

I am recently starting an exercise program that is gonna be a lot more weight involved since while I'm still needing to lost fat, I need to gain some muscle at the same time cause I'm weak as [Mark May]..

now, for the diet part, should I start adding in like protein shakes as my post workout meal? and since I'm going before lunch, just make that my lunch meal?

I MUST KNOW

You may want to use something different, but here is what I eat. For breakfast I have 3 eggs, 3 pieces of bacon, banana, and a glass of orange juice. For a snack I have a protein bar and blueberries. For lunch I have three slices of turkey, salad, and yogurt. In between lunch and dinner I have a protein shake mixed with milk. You can find protein mixer at Walmart. For dinner I have a bunch of chicken and green-beans. I'm planning on incorporating more carbs into my diet to help gain muscle, such as oatmeal and brown rice. BTW, drink a lot of water, it washes out the toxins in your body and helps build muscle. If you want to burn fat, proteins and vegetables are the way to go. If you want to build muscle, protein, fruits, and carbs are the way to go. Add more vegetables to lose fat, add more fruits and carbs to gain muscle. Also, it's good to add a little bit of good fat to your diet. It provides energy for those intense workouts.

As far as weight training, what I do is between 8-10 reps for each set I do for biceps, triceps, and chest. When I'm not doing pull-ups for back muscles, I also do 8-10 reps with free weights (dumbells). Once you get up to 10 reps, add more weight per set. Switch from upper-body to lower body each day and make sure to take a rest day each week if you aren't already doing so.

Hope this helps!

 

[Buckeneye]

You may want to use something different, but here is what I eat. For breakfast I have 3 eggs, 3 pieces of bacon. Turkey Bacon? (I hope) banana, and a glass of orange juice. That's alot of fruit sugars in the immediate morning. Especially when your body is coming out of a catabolic state, which its harder to properly break down said sugar. For a snack I have a protein bar and blueberries. Not bad depending on your bar of choice. For lunch I have three slices of turkey, salad, and yogurt. What's on the salad? Lettuce? If so that's negative calorie garbage and unless you're eating greek yogurt you're missing the idea of eating quality dairy. In between lunch and dinner I have a protein shake mixed with milk. Skim milk?? You can find protein mixer at Walmart. For dinner I have a bunch of chicken and green-beans. I'm planning on incorporating more carbs into my diet to help gain muscle, such as oatmeal and brown rice. Carbs don't necessarily facilitate muscle growth beyond what you're experiencing. Although brown rice is good for testosterone balance BTW, drink a lot of water, it washes out the toxins in your body and helps build muscle. A very vague statement. Water will help in your body's continued production of red blood cells & proper oxygen delivery. Your Liver & Kidney's are what clean your body. And water does not directly "build muscle" If you want to burn fat, proteins and vegetables are the way to go. If you want to build muscle, protein, fruits, and carbs are the way to go. Lean protein's and raw (key thing being raw) vegetables are also great ways to gain muscle. You are aware that broccoli is a great source of carbs correct?? Too many fruits, especially early morning and late at night, do nothing but add to body fat %. The goal is to lower that % and gain muscle. Which requires a balanced diet of all the stated groups. Add more vegetables to lose fat, add more fruits and carbs to gain muscle. Also, it's good to add a little bit of good fat to your diet. It provides energy for those intense workouts. Omega's are great for the transportation and proper breakdown of lipids into a usable energy source. But your best source for "energy" will always come from great, complex carbs and small traces of caffine that raise ATP & glycogen levels.

As far as weight training, what I do is between 8-10 reps for each set I do for biceps, triceps, and chest. By the time he gets to his 3rd muscle group he'll probably be tired and thus lose form When I'm not doing pull-ups for back muscles, I also do 8-10 reps with free weights (dumbells). Once you get up to 10 reps, add more weight per set. Switch from upper-body to lower body each day Or perhaps come up with a more involving work out plan?? and make sure to take a rest day each week if you aren't already doing so.

Hope this helps!

Responses in bold.

@ Mac. Ever try a weight vest/jacket??

@ Bucknut. Shakes are a fine idea to compensate for calories you aren't getting. But its called a 'supplement' for a reason. Muffler is correct. Try to get as much balanced nutrition/calories from soluble foods first before moving on. If you need some suggestions on protein or shakes, let me know. I've tried so many its...kind of sad.

 

[Mac]

Responses in bold.

@ Mac. Ever try a weight vest/jacket??

Curious, no I have not tried that, what will it do for me?

 

[muffler dragon]

Buckeneye:

What's your aversion to fats and bacon?

 

[Buckeneye]

Buckeneye:

What's your aversion to fats and bacon?

I have nothing against either. Depending on the type of fat you wish to incorporate in your diet. Fats are an absolute essential especially involving a proper workout routine. But not all lipids are even close to being the same.

 

[Buckeneye]

Curious, no I have not tried that, what will it do for me?

I enjoyed it mainly because it helped ready my body to adjust for the weight I was putting on in the gym. On top of that I it really helped with my aux (calves) and provided you run with proper form and posture, I noticed a lack of fatigue in my lower back/core in correlation with time I was at the gym. Again, posture dependent.

 

[muffler dragon]

I have nothing against either. Depending on the type of fat you wish to incorporate in your diet. Fats are an absolute essential especially involving a proper workout routine. But not all lipids are even close to being the same.

I understand that. I was just curious as to your usage of:

Turkey Bacon? (I hope)
Skim milk?
Lean proteins...