Workout Thread

[G Fresh]

To keep from derailing the Gracie thread, I thought I'd start a new one and ask what those of you who work out are doing to get/keep in shape.

Routines? Supplements? Nutrition? Etc.

I myself got a gym membership back in March and hired the services of a trainer for a couple of months to make sure I was doing the right exercises and eating the right things.

For the first 3 months or so, I was in the gym at least 4 times a week although I cycled that up to 6 times a week for the past month.

I worked different muscle groups on different days (Legs/Back and Biceps/Shoulders, Chest, Triceps and Delts) and cycled through them throughout the week combined with a core workout and a light cardio workout except for leg days. I also had a day or two a week dedicated to strictly cardio.

Nutritionally I'm eating 5 times a day, high protein and very low carbs. Lots of veggies as well. To supplement this I'm also using protein powder shakes for breakfast and sometimes after a workout, a daily multivitamin, lots of water and Creatin after every workout. Also, I cut out almost all soda (except for the occasional Sprite Zero or Diet Dr. Pepper) and coffee.

I'm completely changing up my routine at the moment, however. I've started on a 3 times a week full body workout (every muscle group) utilizing a lot of free weights, fewer sets, lower reps and very few machines. On the off days I'm doing cardio.

So far I've lost 30 lbs. of fat and gained (I'm guessing here) at least 15 to 20 lbs. of muscle. I've also lost around 5 or 6 inches off of my waist.

[deek]

I'll be starting a program up within the next 6 months...but what I used to do, maybe 2 or 3 years ago was similar to yours in diet. Five to six meals a day, high protein, low carbs...basically charted out total caloric intake, broke that down to fat, carbs and protein and after a few weeks, I basically knew what foods got me to where I wanted to be. I don't drink anything but water, tea and beer, so I haven't worried about soda for at least 5 years...and I just took a multi-vitamin in case I missed something.

As for working out, 3 workouts a week, one for a focused upper-body, one for focused lower-body and then one where I focused on areas I wanted to spend more time on...so not too structured. Playing sports through college, I have a pretty decent background in the weightroom, so I didn't spend much time on trying to figure out how to lift. Each of those lift days, I started each session with cardio, whether that was running outside, treadmill, stair machine, bike, jumping rope, etc and ended it with situps...

I also tried to run on "off" days, but they were optional...

[WBOB]

Am fortunate to have a decent gym at my place of employment.

So get to spend 20-30 minutes there a day, combinations of
treadmill, stairclimbing, skiing machine, various weight(s) options, highbar.
availability of a steam room and full showers.
Have a varied regimen utilize some or all of these.
Cool part is that it's FREE.

Away from work, I'm an avid cyclist putting in 15-20 miles
every few days. More on week ends, less on weekdays.

[Oliver's Army]

I lose a couple pounds every morning after my coffee and cig.

[bassjones]

Cut out soda w/ the exception of a rare treat and then I go ahead and get regular. Lots of water. Cut out fast food. I bring a sandwich to work with multi-grain bread and either chicken breast or turkey breast, or occasionally tuna. I also make sure I get 5 servings of veggies or fruit a day, usually using that as a between meal snack. Breakfast is where I get most of my carbs for the day and consists of toast with eggs (my cholesterol is actually low, so whole eggs) or a bagel, or oatmeal. Dinner is almost completely devoid of carbs other than veggies or fruit. I have one day every week that is a total cheat day - anything I want. If I have pizza or wings or anything like that, it's on that day.

For exercise, right now it's strictly walking - 45 minutes to an hour every night. I tried run/walking (alternating every 1/2 block), but my weight is still too high for that and I developed plantar fasciitis (sp?) and re-developed tendonitis in my right knee, so we're going back to strictly walking for now. I'm introducing upper body free weight workouts next week - bad knees from college basketball, so no more heavy squats for me... We'll see how that goes.

I refuse to use scales as weight recommendations are quite arbitrary anyway (my in-shape playing weight in college was 25 lbs more than the "obese" weight starts at for my height), but my pants and shirts are becoming looser on me, so I'm definitely losing weight. Once I start building muscle mass, the fat will come off more quickly as well, and that's all I care about. Screw the stupid scales.

[Sankofa]

^you might want to try an elliptical trainer, that way you can get the aerobic benefits of more strenuous walking/running without the joint-grinding impact

[sevesd93]

If you want to build muscle you must take in at least 1.5 grams of protein per pound of lean muscle mass.

[G Fresh]

If you want to build muscle you must take in at least 1.5 grams of protein per pound of lean muscle mass.

The nutritionist on staff where I workout told me that as well. That's a lot of protein. Anyone got any tips on how I can take in that much protein without going waaaay overbudget on my total calories? I'm already doing a protein shake, sometimes 2 a day, but those are only 25 grams of protein apiece and I've not found any shake mixes that are higher than that without being extremely high in calories.

Also, I'm eating meat (steak, chicken, turkey or fish; non-processed of course) a couple of times a day which I'm not exactly sure the protein count, but I'm almost positive it's not enough to make up the difference between my pounds and the 50 grams of protein a day I'll get from the shakes.

[deek]

Tuna...lots of it. That is where I got a ton of my protein...mixed in a little pickle relish and mustard, and I eventually got a taste for that. I also actually like the taste of many soy and tofu products, so I was able to go that route as well.

But I hear ya, especially when I didn't want to do any shakes or supplements, trying to hit the level of protein per day the way I needed to was very, very tough to do!

The one plus side I have had, is that without changing my diet at all and just working out, I have always been able to get down to around 210lbs (I'm 6'3"), so that is only about 15-20 lbs above my "ideal" recommended weight.

Bassjones...I'm there with ya, those recommended weight seem very crazy...I was 185lbs my first year in college, but I also remember feeling pretty darn skinny and not very healthy...and even at my weight right now (about 235lbs), charts still say I am obese!

[G Fresh]

Tuna...lots of it. That is where I got a ton of my protein...mixed in a little pickle relish and mustard, and I eventually got a taste for that. I also actually like the taste of many soy and tofu products, so I was able to go that route as well.

But I hear ya, especially when I didn't want to do any shakes or supplements, trying to hit the level of protein per day the way I needed to was very, very tough to do!

The one plus side I have had, is that without changing my diet at all and just working out, I have always been able to get down to around 210lbs (I'm 6'3"), so that is only about 15-20 lbs above my "ideal" recommended weight.

Bassjones...I'm there with ya, those recommended weight seem very crazy...I was 185lbs my first year in college, but I also remember feeling pretty darn skinny and not very healthy...and even at my weight right now (about 235lbs), charts still say I am obese!

Why must I hate tuna so very, very much? (Unless of course it's drowned in mayo and/or other unhealthy things.) The only kind I can really stomach is albacore and that would cost an arm and a leg to get the protein I need every day. I think I'll just have to keep searching for some kind of high protein, relatively low calorie supplement.

I'm currently 5' 9" 236 (down from 266) and have a ways to go although there's no way I'm gonna try to hit my "ideal" weight of, I think, 155 or so. I'm hoping to get down to around 185 or 190, but pretty well muscled (think Stallone in Rocky) by the end of the year or early next year. What can I say, when I set goals, I set them high.

[G Fresh]

Hmmm...I was doing some protein research and this is some of what I've found. Maybe less is more...damn confusing contradicting research.


From Elizabeth Quinn,
Your Guide to Sports Medicine.

High-protein meals such as steak are a longstanding tradition in many sports, probably as a result of the belief that eating muscle helps an athlete develop muscle. Amino acids, the compounds from which proteins are made, gained publicity about 10 years ago when popular media reported that consuming large quantities of certain amino acids could improve an athlete's strength. Supposedly, the amino acids arginine and ornithine promote release of growth hormone, a natural hormone that influences muscle development. Glutamine and carnitine also have been marketed as strength-enhancing proteins. By ingesting large quantities of these compounds and sometimes other amino acids, athletes attempt to enhance performance naturally without running afoul of drug tests.

Many researchers, however, question the wisdom of eating large quantities of protein, whether in the form of food or dietary supplements.

When too much protein is ingested, the body must eliminate it, resulting in dehydration and calcium loss through the urine. Instead of eating more meat and dairy products, they say, athletes should concentrate on eating a balanced diet that meets the U.S. Department of Agriculture's Recommended Daily Allowances. Who should athletes believe? Protein supplements
Despite these serious health issues, some athletes may be willing to take amino acid supplements if they believe that such products will improve their performance. On this count, too, the evidence weighs against the use of supplements. In one study of elite junior weightlifters, participants who consumed a pre-meal supplement of multiple amino acids and a pre-workout supplement that included glutamine and carnitine showed no hormonal responses during a period of heavy training (4). A study of male bodybuilders found no changes in blood growth hormone levels after consumption of various commercial mixtures of arginine, ornithine, and other amino acids in accordance with the manufacturers' directions (5). Because the body cannot store amino acids, then, there is no advantage to consuming large quantities of protein supplements. Too, the additional metabolic demands placed on the kidneys make extreme protein consumption undesirable. Athletes can make greater performance improvements by determining how much protein they need to fuel metabolism and athletics and working to meet this requirement through a healthy diet. So how much protein does an athlete need? The U.S.D.A. recommends that adults eat 0.8g/kg body weight (0.36g/lb body weight) per day, or about 54g for a person weighing 150lb (6). This allowance includes a "fudge factor," making it more than adequate for persons of average activity. But athletes who train intensively, for example, every day, do require more protein than the RDA. According to one study, elite runners require 1.67 times the RDA level, while bodybuilders need 1.12 times the RDA level (7). At these levels, a 150lb runner would need to eat 90g protein, while a 150lb bodybuilder would need 61g protein.

Even at these higher levels, most athletes who eat a balanced diet should have little difficulty getting enough protein. A 3-oz. portion of roast white chicken meat (likely just half the amount consumed at a typical meal) contains 26g protein, while a half-cup of low-fat cottage cheese weighs in at 14g. Beans average about 15g per cup, pasta contains 5g per cup, and bagels pack 5-10g protein each depending on size and variety. Unless an athlete avoids all legume, meat, dairy, and egg products, the diet will already contain a solid protein foundation. Vegetarians and those following special dietary restrictions can meet their requirement by identifying the high-protein foods they can eat and planning meals around these foods. Finding the truth in advertisements can be difficult, especially for athletes eager to do almost anything to run faster, jump higher, or build muscle. By keeping in mind what the body does with proteins and amino acids, however, athletes can evaluate high protein programs and amino acid supplements and make wise decisions about what they should eat.

[G Fresh]

...And here's the other side of the argument. For some reason the site wouldn't let me copy and paste.

[sevesd93]

Here is my brothers diet from 3 years ago. He still does it to this day and is even bigger and stronger. Keep in mind he is 19 in all these pictures and looks better than most 30 or 35 year olds.

http://www.atlargenutrition.com/chase_s ... _doyle.php

[sevesd93]

Also, I take protein shakes 2 or 3 times a day. Each one is at least 50 grams of protein per shake and only 100 calories. I keep RTDs at work for when I get hungry and don't have time to eat and I keep a giant tub of power at home. It is 25 grams per scoop so I usually thrown in about 2 or 3 and chug it after a workout.

Also, Creatine is a must, and you should not cycle it. You wouldn't cycle your workouts would you?

"Oh man I worked out for 2 months straight so I better take a month off now."

I have taken creatine for years at a time, I know several guys that have been on it for more than 10 and are still currently on it. It allows for a quicker recovery time, makes your muscles appear puffier and fuller by retaining water, and it makes you significantly stronger. Drink enough fluids and you won't have any problems, but that should go without saying.

[G Fresh]

Here is my brothers diet from 3 years ago. He still does it to this day and is even bigger and stronger. Keep in mind he is 19 in all these pictures and looks better than most 30 or 35 year olds.

http://www.atlargenutrition.com/chase_s ... _doyle.php

Um...holy crap. I'm not trying for that kind of size by any means at all, but still, really impressive. That kind of dedication is not something I'm looking to do however, which is why the Creatine is for short term use only. Weight loss and definition of what I've pretty much already got now is all I really want to do.