Workout routines and diet for best results?
 

Back at the gym for the first time in a long time today.

20 minutes on the elliptical cross trainer.

24 minutes circuit training on 12 machines.

It felt good

It's been too long!

The plan is to work out 3 - 4 days per week moving forward and I'm trying to eat more clean and healthy these days - but I get bored so easily.

I know a few of you here are into health and fitness. Any advice on meals I can eat and workout routines I can do to mix it up a bit to get the most out of this?

steroids my nig :)

lmfao 78

Lots of fresh fruits and vegetables,water and about 6 small meals per day

sad thing is i was serious haha

since you're not super tall you'd put on muscle pretty quickly with or without steroids anyway

Ok what is your goal, weight loss? weight gain? bulk? muscles? That will make it vary. What is you stats, height, weight. Do you have issues with diabetes, thyroid?

good advice.

eat lots of fiber to feel full.

big bowl of oatmeal with walnuts, raisins, and ground flax seed for breakfast + coffee.

an apple and a handful of dry roasted peanuts for snack at 2pm

salmon or broiled chicken breast with big plate of steamed cauliflower and carrots for supper.

small bowl of grapenuts cereal at 10 pm with skim milk.

that's about 1700 calories, and will help you lose weight and feel full.

add 30 mins exercise daily (i favor bicycling and bowflex) and you will have flat belly and swimmer's build, and bang lots of beaver.

Ive lost about 12 lbs in the past two months by cutting out almost all fried foods, and fast food.

I drastically decreased my refined sugar intake. I eat 2 bags of normal size M&M's 2hrs after my lunch and 2hrs before my dinner and an occasional soda when the mood strikes me.

For lunch I eat sushi 4 times a week, and the fifth lunch is usually a hamburger, or sandwich of some sorts.

I also drink a shitload of tea (green, oolong, jasmine, and earl grey) preferably w/o sugar.

Dinner I eat whatever the hell I want.

All of this while walking about 20km's/week and sitting in front of my laptop 12 hrs/day.

I was never fat, but I was getting too chubby...Now I just need to cut out the beer. :winkwink:

I did forget to mention my favorite drink here in the PI...Green Mango Shakes

It makes you feel gooooooodd.

Seriously Bro...

You've been to enough shows and conventions to know the average webmaster is built like a pear.

Don't ask for advice on getting in shape on GFY, get a trainer. :)

I lost 12lbs over the last month ... but i just can't get into the gym on my own. I hired a trainer for $50 an hour and he tells me what to do and eat 3 days a week ...lol It's so much easier to go when you have someone waiting for you. he was also a Mr. all natural title holder a few years back and helps me with the diet .

That's a good way of saying I'm short

ha!

I'm not looking to muscle up necessarily.

I'm more interested in just getting a little lean.

I'm 5'6" and back at about 163 lbs. The belly needs to go!

In decent shape I'd say my ideal weight is about 150 lbs +/-

see above. no health issues like you mentioned.

That all sounds good!

Thanks :)

I eat a lot of sushi too, probably 4 times per week as well.

Today I started back on all sashimi and salad and I'm cutting back on the rice a little.

nutri sytem baby

the best diet is any one that you will stick to, and is sensible and nutritious

the best workout, is any one that you will do

the best time to go to the gym, is any time that you can go

losing weight and getting in shape isnt that hard, but too many people stress over whats best. Picking a routine and sticking to it is way better than nothing.

Just making the effort and staying with it is whats best.

I hired a personal trainer, i need to lose some weight before my wedding in august

8Balls, and as little as possible. :1orglaugh

Seriously, though, I loved jogging and eating smaller salads.

Thus, here I sit on a computer, having just consumed a candybar. :thumbsup

My eating habits went to shit after the divorce, finally bit the bullet and hired this chef that comes to the house each sunday, makes my meals for the whole week. the guy is a nutritionist and makes me focus on portion control. I am going to let him go next month, all it takes is portion control, eat so you're not hungry, not til you're full.
I started hitting the eliptical machine too, get a video ipod, rip some dvds to it, it makes the time go by really fast.

Stack all that with ephedrine and you'll be good :thumbsup

drink lots of water:thumbsup

That kinda goes without saying. I'm looking to mix it up. just trying to augment what I'm planning on doing. like I said, I get bored easliy.

The formula to lose fat and gain muscle is pretty specific. I break it down like this which worked for me:

1- Weightliftng- 4 days/week, with intensity!
For ex. Mon- Chest/Triceps, Weds.- Back/Biceps, Fri- Legs, Sat- Shoulders & Forearms

2- Cardio- At least 30-60 min 2-3 times per week on off days from weightliftng. You have to work up a good sweat.

3- Diet- This is key. Eat clean foods, no fast food, no sugar, nothing too fatty. Eat mostly lean meats, veggies, fruits, and whole grains (limited). 4-6 Meals per day. Drink only water or tea. (Nothing liquid with calories)

5- Count your calories (FitDay.com) Eat slightly more than you basal metabolic rate (there are many calculators on Bodybuilding.com) and if you are just starting out you will both lose fat and gain some muscle. Eventually you will have to figure this out more precisely and improve your diet even more to either eat slightly over your baseline to gain muscle or eat slightly under your baseline to lose fat and maintain your muscles.

Stay consistent and learn to cook. If you work hard and eat a good diet results will follow!

LOL

I hear you ant, but I got some good stuff out of this thread :winkwink:

:thumbsup :thumbsup

Congratz on the wedding brotha! :)

My wife is good about preparing food. I'm mostly looking for meals to keep eating clean a little interesting. It's real easy to get tired of chicken FAST

LOL

Good shit, Jim!

Thanks!

:thumbsup

I need to find a "meal plan" that I could follow over a week that would encompass the 4 - 6 meals per day.

This is a good start:

Cycling + L-Carninitine shows good results after few weeks...

Drink 3 - 4 cups of green tea/day and your metabolism will be in high gear.Give it a try,you will be amazed.

I know this isn't what you were expecting me to say but I'm willing to bet that you could keep eating the way you have been and still get to 150.

As long as you are serious about sticking to your workout routine and drink a lot of water you should be ok.

What I have found is that combining a new workout schedule with a stricter diet at the same time increases the chance of burnout of both.

If you start the exercise and get in the habit naturally, as soon as you see the results you want you will start eating correctly instinctively.

In short, don't consciously do it, just let it flow.

lots and lots of steriods

I wanted to try stroids back in the day (used to play football) so I had them sent to my buddies house (didnt want them coming to my address)

so he says they never came, I just believed him and assumed I got ripped off for 300 bucks.

now that guy is the biggest roider ever, it's hilarious. I think he took the stuff I sent to his house and got addicted or something.

I guess it's good I never tried em' however I'm not in the best shape myself right now. Maybe I need a trainer.

i had a personal trainer once. I ate her

I hear you, man - but I need to change up the diet as well.

I've been over indulging lately and I just want to eat healthier.

I know that working out will balance some of it out naturally but I feel it's necessary to take better care of myself and cut out the daily crap.

Of course, everything in moderation.

I'm not saying I'm going to try and never have a cookie, chips or ice cream again ... just try not to have them all on the same day 5 days a week :winkwink:

lol

13 lbs shouldn't be a big deal. You won't even really have to make much of a change to the "fun" of your diet.. just reduce fast food, soda and alcohol to one day a week, grill instead of fry, eat less for dinner than you do for breakfast and you should be fine within a few months..

Actually also basically disregard any food that says it is low fat or diet until you look at the actual energy on the label. Weight Watcher's chocolate chip cookies are still 95% as bad as regular brand cookies.. You're just paying for the use of the points system..
I don't mean to criticise that other meal plan which was good but personally I wouldn't eat Grapenuts at 10pm if I was actively trying to lose weight quickly. 1400kJ/100g is a little on the high side.. But you don't have a lot to lose and you sound like you want variety (and 1700Cal/day will provide that) so it's not a big deal. I don't really like dieting so when I did I wanted to get it over and done with as quickly as possible - for eg 1400kJ can be almost too much vegetable soup to fit in your stomach (ie it's easy to make do with 600kJ of soup before bed). But thats just me. I'd rather lose 13lb in 3 weeks than slowly (I did 50lb in 3 months when I decided it was time to lose weight)... like pulling a bandaid off.. It only really works if you know how not to put it on again of course.. and the slow gradual way is far superior for the majority of people.
Sorry for jumping in and out of metric.

Btw.. it's FAR FAR easier to not eat 300Cal worth of food than it is to exercise 300Cal off. Next time you look at a bag of chips just try and remember the 2 hours of constant exercise it will take to work them off.

I have been on a program of 12oz curls. It doesn't build mass but it certainly builds my endurance.

:drinkup

dont eat rice, pork and meat..these can makes us fat because of lots cholesterol..try to balance your diet and exercise..

BAKO!!! Go to the 24 hour super sport in glendale...

swim for 30 minutes. run for 20 minutes. and bike for 20 minutes. do this 4 times a week until august. hit me up when ur done... :thumbsup

You are not short you are vertically challenged:1orglaugh :1orglaugh

Hit me up some time. The other fat married bald guy

i lost 55 pounds since january doing atkins

it working really well

:thumbsup

Step 1: Lay off the matzo balls

Step 2: Circuit train 45 minutes 3-4x/wk

Step 3: Substitute Miller Lite for brown liquor

Step 4: Substitute a protein for the carbs on your plate - i.e. double chicken hold the baked potato

Step 5: Repeat Steps 1-4

You will drop lbs.

How is it working for you??

LOL @ Matzo Balls!!!!!!!!!!!!!!!

Thanks, Adam! :)

ahahahahaha

will do Jon :)

:1orglaugh :1orglaugh !

I'm still fat!... i need to follow some of these advices. :(