Workout Thread II

[Dr. Do Itch Big]

How much do you need to cut? If you're already pretty lean and are trying to cut the last little bit of fat it will take a little more discipline/work than having to cut down 10-15+ pounds.

I'm at 212 now, I'm looking to cut to 190ish. I just don't want to lose too much muscle while cutting.

[Elessar78]

Nothing wrong with Fat at all as long as it's from good sources. If your getting it from potato chips then yeah I could see the issue.

No it's the bad fat. Sheetz milkshake was the culprit yesterday. I went to chili's today and got the one of their smaller platters, looked it up later still loaded with cals and fat (got the 2 sliders). FWIW, they actually have steak platter that clocks in at 250 cals and loaded with protein.

[B&GVol24]

Well the Doc said my blood pressure is high, so the ol' lady says I have to workout more. And of course by "more" I mean "start".

Also, my office put a new workout facility in the building a week or 2 ago. I guess this is a sign.

[big#44]

No it's the bad fat. Sheetz milkshake was the culprit yesterday. I went to chili's today and got the one of their smaller platters, looked it up later still loaded with cals and fat (got the 2 sliders). FWIW, they actually have steak platter that clocks in at 250 cals and loaded with protein.

Gonna look into that steak platter next time I go to Chillis. I usually have to avoid them, because they're Cajun Chicken Pasta is so tempting. Same thing with Outback. You can get a nice steak and a side and the macros are pretty good, but then you get some coupon/offer for a free bloomin onion and it's all for nothing. I love/hate eating out.

[Elessar78]

Well the Doc said my blood pressure is high, so the ol' lady says I have to workout more. And of course by "more" I mean "start".

Also, my office put a new workout facility in the building a week or 2 ago. I guess this is a sign.

Yeah, my BP is high too. Is it coincidence that it started being high after I got married? We have a workout room and a full basketball court in our office building, but it largely goes unused. Gonna adjust my schedule so I can workout during my 30 minute recess, er, lunch break. Heck even 15 minutes on an ERG machine or doing some kind of workout is better than nothing.

---------- Post added January-22nd-2013 at 08:27 PM ----------

Gonna look into that steak platter next time I go to Chillis. I usually have to avoid them, because they're Cajun Chicken Pasta is so tempting. Same thing with Outback. You can get a nice steak and a side and the macros are pretty good, but then you get some coupon/offer for a free bloomin onion and it's all for nothing. I love/hate eating out.

http://www.chilis.com/EN/Pages/menui...?CatId=C918423

all their lighter choice items aren't bad under 600 calories

[tone_dubbz]

Yeah, my BP is high too. Is it coincidence that it started being high after I got married? We have a workout room and a full basketball court in our office building, but it largely goes unused. Gonna adjust my schedule so I can workout during my 30 minute recess, er, lunch break. Heck even 15 minutes on an ERG machine or doing some kind of workout is better than nothing.

I had my vitals checked last year before I had my daughter and my cholesterol, triglycerides, and blood pressure jumped up significantly

I'm pretty fit, and been going hard at the gym for a while but it seems my diet was the culprit. Everyone tends to get that sense of invincibility. I thought being active enough would counter act my poor eating habits. Maybe 10 years ago when I was in my 20's, but not now haha.

They actually built a new engineering and development facility at my job and included an exercise room. They haven't put any equipment in there yet, so people have been using it to do cardio and yoga. I brought in some equipment and me and mo co-worker started sparring in there. The head of facilities walked in and saw us, and said hell no you guys can't be in here kick boxing (OSHA and personal injury liabilities). So I have to drive to gym everyday during lunch.

[Elessar78]

I had my vitals checked last year before I had my daughter and my cholesterol, triglycerides, and blood pressure jumped up significantly

I'm pretty fit, and been going hard at the gym for a while but it seems my diet was the culprit. Everyone tends to get that sense of invincibility. I thought being active enough would counter act my poor eating habits. Maybe 10 years ago when I was in my 20's, but not now haha.

They actually built a new engineering and development facility at my job and included an exercise room. They haven't put any equipment in there yet, so people have been using it to do cardio and yoga. I brought in some equipment and me and mo co-worker started sparring in there. The head of facilities walked in and saw us, and said hell no you guys can't be in here kick boxing (OSHA and personal injury liabilities). So I have to drive to gym everyday during lunch.

I think that's what it is—underestimating the ravages of time. You hear all the "old" guys talk about how your metabolism and all that will slow down. But I'm in that transition stage where I need to learn to stop eating like a 20 year old and start eating like a 50 year old.

I still play soccer with the high school kids and still school most of 'em but each summer, when the college kids are back, I can feel the speed differential inching away from me.

[SkinsHokieFan]

A meal plan I have messed around with the last few weeks

www.leangains.com

And a compliment to leangains

www.rippedbody.jp

Both emphasize "intermittent fasting" i.e eat for 8 hous during the day and fast the rest (you can have liquids, it isn't Ramadan)

Essentially I skip breakfast. Its worked great in getting me more lean and cut, now I am working on adding weight back through heavy lifting.

[renaissance]

A meal plan I have messed around with the last few weeks

www.leangains.com

And a compliment to leangains

www.rippedbody.jp

Both emphasize "intermittent fasting" i.e eat for 8 hous during the day and fast the rest (you can have liquids, it isn't Ramadan)

Essentially I skip breakfast. Its worked great in getting me more lean and cut, now I am working on adding weight back through heavy lifting.

the kids at bodybuilding.com would be very proud.

[SkinsHokieFan]

A meal plan I have messed around with the last few weeks

www.leangains.com

And a compliment to leangains

www.rippedbody.jp

Both emphasize "intermittent fasting" i.e eat for 8 hous during the day and fast the rest (you can have liquids, it isn't Ramadan)

Essentially I skip breakfast. Its worked great in getting me more lean and cut, now I am working on adding weight back through heavy lifting.

[bdiamond]

Intermittent fasting can work, but Berkhan's claims of it's superiority I don't buy. I look at IF as more of a convenience for those with busy schedules. The best thing that's come out of it is peoples realization you don't need to eat every 2-3 hours like some would like you to believe.

[Elessar78]

I've read contradictory things- that if you fast then your body thinks there is scarcity and starts hoarding fat and calories. Same idea behind eating breakfast- get your body going and burning fuel after its long, natural overnight fast.

[SkinsHokieFan]

I've read contradictory things- that if you fast then your body thinks there is scarcity and starts hoarding fat and calories. Same idea behind eating breakfast- get your body going and burning fuel after its long, natural overnight fast.

I have read that also.

But I have also fasted (Ramadan) every year since I was 12. And I have never had my body hoard fat and calories during that time. But thats just me

[Elessar78]

I hear what you're saying and I'm not trying to pooh pooh your approach. Just pointing out what I've read.

Overall, if you're lean anyway then your body prob assumes that's its normal operating state. Like it doesn't need to hoard.

[No_Pressure]

I know this isn't about working out, though a lot of this thread discusses diet since it goes hand in hand with exercise...let me know what you guys think about this:

A few days ago, looking to lose a few pounds (I've never been fat but I put on 10 pounds this past year and it wasn't muscle) and break a number of habits (too large portions, not enough greens, etc.). I was talking with a friend of mine about it, and how whenever I try to give up a certain food I always go straight back to it after a day. He mentioned drinking juice.

Now I know all about those fad crash diet/fasts with juice, but he was talking about supplementing a diet with a very green juice. I had a juicer already (I love making fresh orange juice and other mixed fruit juice concoctions) and I decided to give what he was talking about a try.

For the past few days I've done this:

1. For breakfast I've had a pint of what I'm calling "vomit juice" since it tastes like vomit. It's a mixture of mostly kale, cucumbers, celery, carrots, zucchini, broccoli, ginger, and half a lemon (since my friend told me, a lemon was necessary to offset the awful taste- YEAH RIGHT.)

Along with that I've either had an English Muffin, a rice cake with peanutbutter or jelly on it, or a Banana.

2. For lunch I have a 2nd pint of the grossness juice and I eat a decent share of nuts (sunflower seeds, raw redskin peanuts, pistachios, cashews, macadamia, and almonds)

3. For dinner I have a true meal, just in smaller portions than I used to. Last night, for example, I had some marinated chicken breast along with asparagus and a small amount of mashed potatoes.

After dinner each evening I have a small dessert- last night I had a brownie, the night before I had a "fun sized" (nothing fun about it) snickers, and before that I had a scoop of ice cream.

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I've been at this since Saturday, and I've been keeping track of my progress. I've lost 4 pounds, and have seen reductions in the size of my gut, chest, and thigh. I do not expect weight loss to continue at this pace.

-After a 2 day adjustment period, I don't really feel all that hungry during the day.

-Contrary to what I was worried about, I do not feel tired during the day, in fact, I feel just as if not more energetic than usual.

-I am exercising lightly right now, I go for a 45 minute walk around the neighborhood each night, stretch every day, and do some simple push ups and sit ups on Monday, Wednesday, Friday.

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To anyone with experience:

Does this sound healthy and sustainable to you? I've cut out dairy entirely (aside from that small bit of ice cream), mainly cut out bread aside from at breakfast. I'm making sure I get veggies, some bread, fruit, and protein every day, and I'm supplementing that with this disgusting (though I'm growing much more tolerant of it) juice.

I didn't want to do a liquid diet because that's basically starvation and you don't change your habits. I'm looking at this juice as a supplement to ease myself into more healthy eating habits and to get myself used to eating smaller portions. Oh, and of course I drink lots of water and don't drink soda but I haven't had soda on a regular basis in years. I had to cut out beer which makes me a sad panda.

Personally I think it's great and want to use this as a springboard to working out more and getting back into century-ride shape for the upcoming cycling season. If anyone has done something like this however I'd like to know if it's a bad idea or if there are a number of major pitfalls and mistakes I'm making.