Weightlifting

[fridge112887]

Originally Posted by spoot388

i recently started working at a gym and employees get a free membership. i was never really one for working out, but i want to take advantage of having everything at my disposal for free. i talked to the trainer today and he set me up with a program, and while i need to meet with him again to discuss some details, i figured i'd ask you guys for some suggestions and opinions.


the diet/nutrition part of the program is going to be the biggest obstacle for me. he wants me eating a big breakfast, a medium sized lunch, a small dinner, a snack, and a protein shake every day and taking in at least 3,000 calories. of course, that is the exact opposite of how i normally eat. breakfast is rare as i usually don't wake up until almost lunch time, and dinner is always big, with unhealthy snacking done all night.

he said i need to be eating a lot of eggs, chicken, turkey, greens, whole grains, etc, which i'm fine with eating SOME of the time, but not constantly. there is no way i can cut red meat and potatoes out of my diet.

when i meet with him again we'll talk more about the diet, but i want some suggestions from you guys about what you eat for this kind of diet. breakfast, lunch, dinner, snacks, everything. i need suggestions for different meals and getting to 3,000+ calories a day.

What he told you, about decreasing your meal sizes, is incorrect. That was the traditional way of thinking. Meal timing and size is rather irrelevant. Just make sure to meet your needs and you're golden. Your food options look good. No need to cut out red meat or potatoes. Personally, when it comes to carbohydrates, I rank potatoes towards the top. Liquid protein isn't necessary if you're intake is adequate (which most male adults meet if not exceed in a day). Make sure you consume healthy fats......various nuts, seeds, olive oils, avocado, etc, etc.

[Rodey]

Originally Posted by fridge112887

What he told you, about decreasing your meal sizes, is incorrect. That was the traditional way of thinking. Meal timing and size is rather irrelevant. Just make sure to meet your needs and you're golden. Your food options look good. No need to cut out red meat or potatoes. Personally, when it comes to carbohydrates, I rank potatoes towards the top. Liquid protein isn't necessary if you're intake is adequate (which most male adults meet if not exceed in a day). Make sure you consume healthy fats......various nuts, seeds, olive oils, avocado, etc, etc.

Is this just opinion or is it based on facts somewhere?

Not questioning it, just find it really interesting because I feel like it's really hard to meet protein needs without aid from protein bars or powders. That might just be me though. I have a real difficult time with bumping up the calories. Might be a psychological barrier. Even when eating a lot of healthy food, I feel bogged down and fat. I consider hitting 2400 clean calories a day a lot. That's not really good when I'm trying to put on a bit of muscle and am still probably burning ~100-200 more calories than that number.

[Rodey]

Also, this dude is corny as hell, but has a lot of great info on his site.

http://scoobysworkshop.com/

[Jimi Thing 10]

Originally Posted by Rodey

Is this just opinion or is it based on facts somewhere?

Not questioning it, just find it really interesting because I feel like it's really hard to meet protein needs without aid from protein bars or powders. That might just be me though. I have a real difficult time with bumping up the calories. Might be a psychological barrier. Even when eating a lot of healthy food, I feel bogged down and fat. I consider hitting 2400 clean calories a day a lot. That's not really good when I'm trying to put on a bit of muscle and am still probably burning ~100-200 more calories than that number.

What's your diet look like?

[fridge112887]

Originally Posted by Rodey

Is this just opinion or is it based on facts somewhere?

Not questioning it, just find it really interesting because I feel like it's really hard to meet protein needs without aid from protein bars or powders. That might just be me though. I have a real difficult time with bumping up the calories. Might be a psychological barrier. Even when eating a lot of healthy food, I feel bogged down and fat. I consider hitting 2400 clean calories a day a lot. That's not really good when I'm trying to put on a bit of muscle and am still probably burning ~100-200 more calories than that number.

Fact. Protein needs are as folllows: 0.8g/kg of BW for sedentary, 1.4-1.7g/kg of BW for active, 2.0g/kg of BW for extremely active. I think what throws most people off is that they read 0.8g/lb; therefore, we all round that 0.8 up to 1 and shoot for lbs rather than kg. I won't lie, I've never counted my grams, but I still aim for a high protein intake (most of my favorite foods are protein sufficient).

If you're lacking in kcals, down a cup of macadamia nuts. That cup will provide something like 800 kcals and your good fat. Or, if you want more protein and less kcals, almonds are always helpful.

[fridge112887]

Originally Posted by Rodey

Also, this dude is corny as hell, but has a lot of great info on his site.

http://scoobysworkshop.com/

Scooby is a complete clown. His post about raw egg consumption makes me want to

[Rodey]

Originally Posted by Jimi Thing 10

What's your diet look like?

This is everything I ate yesterday:

http://www.fatsecret.com/Diary.aspx?...406&id=3145691

Originally Posted by fridge112887

Fact. Protein needs are as folllows: 0.8g/kg of BW for sedentary, 1.4-1.7g/kg of BW for active, 2.0g/kg of BW for extremely active. I think what throws most people off is that they read 0.8g/lb; therefore, we all round that 0.8 up to 1 and shoot for lbs rather than kg. I won't lie, I've never counted my grams, but I still aim for a high protein intake (most of my favorite foods are protein sufficient).

If you're lacking in kcals, down a cup of macadamia nuts. That cup will provide something like 800 kcals and your good fat. Or, if you want more protein and less kcals, almonds are always helpful.

I'm around 1.1g of protein for my body weight (188lbs) and it would be pretty tricky to hit that number without having at least one shake or bar. At least it seems like it would be difficult. I just like the convenience of a shake or bar and both are usually easier to down than some other foods. I try not to rely on them too much, but they're definitely a staple.

[Jimi Thing 10]

You're trying to lean out, correct?

[fridge112887]

Originally Posted by Rodey

This is everything I ate yesterday:

http://www.fatsecret.com/Diary.aspx?...406&id=3145691




I'm around 1.1g of protein for my body weight (188lbs) and it would be pretty tricky to hit that number without having at least one shake or bar. At least it seems like it would be difficult. I just like the convenience of a shake or bar and both are usually easier to down than some other foods. I try not to rely on them too much, but they're definitely a staple.

I believe you went by lbs rather than kgs (which is the necessary method). If you were sedentary, your protein requirement would be 68 (188/2.2 = Y; Y x 0.8 = 68). Since you're active and going to the gym, you'd replace 0.8 with 2.0 (which would leave you at 170).

[Rodey]

Originally Posted by Jimi Thing 10

You're trying to lean out, correct?

Yes. Trying to lean out and build up my upper body a little.

Originally Posted by fridge112887

I believe you went by lbs rather than kgs (which is the necessary method). If you were sedentary, your protein requirement would be 68 (188/2.2 = Y; Y x 0.8 = 68). Since you're active and going to the gym, you'd replace 0.8 with 2.0 (which would leave you at 170).

This makes sense then, but I still try to be around 200 grams per day.

[fridge112887]

Originally Posted by Rodey

This makes sense then, but I still try to be around 200 grams per day.

No worries. I'm in the same boat

[Foreverford05]

My local gym is already starting to thin out from new years

[Tiduwho]

Wow. The 2nd half of the Yoga X dvd is a laugh and a half. I got through the first half ok, pretty good stretching, especially for my back.

But those advanced forms are impossible for me at this point. Talk about being ready to fall over. Warrior 3, Twisting moon, Crane??

[JRS1386]

So this up coming week I am on spring break and plan on running at least 2 miles per day and when I get back to school I plan on actually going to the gym. I know it won't be much, but I am looking to go Monday-Thursday alternating upper body and lower body and then spending Fri-Sun running more and resting. I won't really run on Mon-Thurs because between student teaching, practice and lifting I will be pretty wiped. Does anyone have any suggestions on a routine or some lifts I should incorporate into my workout. I have a pretty limited knowledge of different workout.

Upper Body
Dumbbell Bench
Curls
Lat Pull Downs
Shoulder Lifts

Lower Body
Squats
Lunges
Leg Press
Calf Raises
Step Ups

[Devilspawn]

ok, wedding contest and stuff officially over... back to the gym and back on fatsecret today... felt weird entering what I'm going to eat today after not logging for at least 3 weeks... time to get back it in full though...

[Rodey]

Originally Posted by Devilspawn

ok, wedding contest and stuff officially over... back to the gym and back on fatsecret today... felt weird entering what I'm going to eat today after not logging for at least 3 weeks... time to get back it in full though...

My one complaint with FatSecret is that it doesn't let you reset the calendar. I've been on and off for a few weeks with being lazy due to all of the basketball on TV. I hate having to see big gaps in the time I took off.

[seekupchuck]

Originally Posted by Tiduwho

Wow. The 2nd half of the Yoga X dvd is a laugh and a half. I got through the first half ok, pretty good stretching, especially for my back.

But those advanced forms are impossible for me at this point. Talk about being ready to fall over. Warrior 3, Twisting moon, Crane??

shit is insane...do it 4-5 times and you will see drastic improvementd

[Styx Cover Band]

Originally Posted by Foreverford05

My local gym is already starting to thin out from new years

Yep, my gym is finally starting to thin out. I went Saturday at noon and it was dead. I think I'm going to start adding 20 min of cardio to all of my work outs, if I start playing in a basketball league again I want to have some what decent cardio so I'm not dying 10 minutes in.

[ji/\/\ithing]

Originally Posted by Rodey

Is this just opinion or is it based on facts somewhere?

Not questioning it, just find it really interesting because I feel like it's really hard to meet protein needs without aid from protein bars or powders. That might just be me though. I have a real difficult time with bumping up the calories. Might be a psychological barrier. Even when eating a lot of healthy food, I feel bogged down and fat. I consider hitting 2400 clean calories a day a lot. That's not really good when I'm trying to put on a bit of muscle and am still probably burning ~100-200 more calories than that number.

i'm a big time exo, ate like shit for ten years and weigh less than i did in high school. i take in 3000 cals a day, ~170g of protein (75 g from whey powder alone). i've put on 7 pounds in 8 weeks, and i got sick during weeks 5 so i didn't gain anything that week. it's not going to hurt you at all to SUPPLEMENT your protein intake with powder/bars... just don't rely on that for all of your protein. filling your macro nutrient needs should be your second highest priority, after making sure you're on a calorie surplus. it takes roughly 500 cals/day surplus to gain 1 lb per week. you should also be taking in 1.5-2 g protein per lb lean body mass if you're on a bulk.

edit: saw you're on dat dere bulk AND cut... good luck.

[fridge112887]

Finally was able to push the 100 lbs DB's for chest press. Next goal (by end of August), add 90 lbs to my deadlift (making it 500 total).

[Jimi Thing 10]

Originally Posted by fridge112887

Finally was able to push the 100 lbs DB's for chest press. Next goal (by end of August), add 90 lbs to my deadlift (making it 500 total).

I was finally able to rep 100s on the incline a couple weeks ago too. Felt awesome.

How about a race to 500?

[fridge112887]

Originally Posted by Jimi Thing 10

I was finally able to rep 100s on the incline a couple weeks ago too. Felt awesome.

How about a race to 500?

It's on.

Congrads btw

[ji/\/\ithing]

you guys aware?

[UNC41]

Originally Posted by water_into_wine

And holy shit, that Ab Ripper killed me. Granted I did it after a run that was tougher than usual, but I only got halfway through and barely at that (was losing a lot of technique so I stopped). I was feeling it mostly in my thighs and hip flexors though. Should I just continue doing it for as long as I can properly or forcing myself through to the end even if I lose technique?

I break Ab Ripper into four sets of exercises with a minute break between each set.

[Jimi Thing 10]

Originally Posted by fridge112887

It's on.

Congrads btw

Same to you.

Video proof of 500 lbs deadlift by the end of August.

[water_into_wine]

Originally Posted by UNC41

I break Ab Ripper into four sets of exercises with a minute break between each set.

I might need to do this.

Though, I still am having the problem that I feel/get tired almost immediately in my hip flexors/upper thighs. They simply can't hold their positions by the 4/5th workout. Not even sure if it is really hitting my abs at all.

[fridge112887]

Originally Posted by Jimi Thing 10

Same to you.

Video proof of 500 lbs deadlift by the end of August.

What's your current best?

[Jimi Thing 10]

Originally Posted by fridge112887

What's your current best?

415 el bee es.

[Foreverford05]

Originally Posted by fridge112887

Finally was able to push the 100 lbs DB's for chest press. Next goal (by end of August), add 90 lbs to my deadlift (making it 500 total).

I'm stuck on repping 90. I'm hesitant to go up to 100 just because I don't feel quite ready for it and don't want to overwork/strain anything. I'll probably try 100lbs here in the next two weeks or so.

[fridge112887]

Originally Posted by Foreverford05

I'm stuck on repping 90. I'm hesitant to go up to 100 just because I don't feel quite ready for it and don't want to overwork/strain anything. I'll probably try 100lbs here in the next two weeks or so.

I hadn't tried the 100's before yesterday. I had just finished 95 and went for a walk around the track and ran into my good friend (so of course, we chatted for a solid 20-30 minutes). Knowing I had a decent rest in-between sets, I went for the 100s. You'd be surprised what you can manage when you really push yourself.