Can someone post up their work out Routine - DFWstangs Forums
 
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post #1 of 40 (permalink) Old 01-12-2007, 05:17 PM Thread Starter
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Can someone post up their work out Routine

I thought I really needed to get off my FATASS & start workin out again. The only problem is I lost my Routine. For the Monday - Sat

Does anyone have detailed Routine that works for them & can you post up your Routine starting with Monday & each Exercise you do & how many reps & how many sets

I prefer to stay on the Free Weights & like to really use the Dumbells more then anything.

Thanks


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post #2 of 40 (permalink) Old 01-12-2007, 05:26 PM
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post #3 of 40 (permalink) Old 01-12-2007, 05:32 PM Thread Starter
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Quote:
Originally Posted by The Raven
Search is your friend.

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I did the search. I was wanting a more detailed Routine. That just says
M- Arms
T-Chest
W-Legs
& so on.

I was looking for something more detailed like

M-Arms
1st warm up 25lb Bell Curls & go 8 reps & go for 3 sets all the way to 40lb bells
2nd warm up 25 Bell with behind head 8 reps for 3 sets all the way to 40lbs


I am trying to get a good set up for each day on each body part & what exercise's you use for that body part that day & how many reps & sets.

What is working best for you guys on your Arms & Back & Shoulders & Legs?

Also does anyone run too & if so what days do you run & how far?


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post #4 of 40 (permalink) Old 01-12-2007, 06:04 PM
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I do 3 or 4 exercises per body part, with 3-4 sets per movement. I'll alternate the rep range every two weeks from 12 reps, to 8 reps, to 5 reps, and back to 12 reps. My pondages have nothing to do with what you lift, pick a weight that will bring muscular failure on or about the last rep of the intended range.


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post #5 of 40 (permalink) Old 01-13-2007, 07:34 PM
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Here is my routine that I was following until I got tired of paying $85 a week in gas to drive to 24hr fitness. Looks like I'll be getting a treadclimber and a bowflex soon. Seems to be much cheaper.
Monday: Chest, Biceps
Bench Press(free weights,barbell), 3sets,6reps max weight intense
training style, 5 minute rest between sets fast-twitch fibers
Incline press(free weights,barbell) 2sets, 10 reps, sub max weight,
normal speed, 3min rest between sets intermediate fibers
Vertical bench press(machine) 1 set 20 reps, slow reps under constant
tension slow-twitch fibers
Barbell curls(shoulder wide grip) 3 sets 6reps
Dumbell curls (seated) 2 sets 10 reps
EZ-barbell curls (narrow grip) 1 set 20 reps
Tuesday: Legs
Squats (free weights, barbell) 3 sets 6 reps
Leg press (machine) 2 sets 10 reps
Hack squats (machine) 1 set 20 reps
Wednesdayff

Thursday:Shoulders, Triceps
Behind the neck press(free weights, barbell) 3sets 6 reps
Standing upright rows(free weights EZ-barbell) 2 sets 10 reps
Front overhead press/Shoulder press(machine) 1 set 20 reps
Lying triceps press(free weights,EZ-barbell) 3 sets 6 reps
Overhead triceps press(free weights,EZ-barbell) 2 sets 10 reps
Triceps pushdown/dip machine(machine,cable) 1 set 20 reps
Friday: Back, Calves
Front latpulldown(machine,shoulder wide grip) 3 sets 6 reps
Seated cable rows(machine,narrow grip) 2 sets 10 reps
Dumbbell rows(one arm at a time) 1 set 20 reps
Standing calf raises(machine) 3 sets 6 reps
Seated calf raises(machine) 2 sets 10 reps
Bend-over calf raises(machine) 1 set 20 reps
Saturday: off
Sunday: off
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post #6 of 40 (permalink) Old 01-13-2007, 09:15 PM
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I change it up almost everyday.
I do 2 muscles a day. Usally opposing.

Like...
Back/tri's
Chest/bi's
Legs/ab's
Shoulders/calfs

I do 5 different exercises on each muscle for sets of 3. 6-8 reps
The next time the muscle comes around i try and do at least 3 different exercises out of the 5.

I'm trying for strength and not size, however im now up to 192lbs and i've wanted to stay around 185.

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post #7 of 40 (permalink) Old 01-13-2007, 09:23 PM
 
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Quote:
Originally Posted by GRAYHORSE
I change it up almost everyday.
I do 2 muscles a day. Usally opposing.

Like...
Back/tri's
Chest/bi's
Legs/ab's
Shoulders/calfs
He don't mess around on those. I am looking forward (aka dreading) to the other workouts.
<--Just started working out with Grayhorse.
<--And VERY weak.
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post #8 of 40 (permalink) Old 01-14-2007, 11:05 AM Thread Starter
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Quote:
Originally Posted by Mychael101
Here is my routine that I was following until I got tired of paying $85 a week in gas to drive to 24hr fitness. Looks like I'll be getting a treadclimber and a bowflex soon. Seems to be much cheaper.
Monday: Chest, Biceps
Bench Press(free weights,barbell), 3sets,6reps max weight intense
training style, 5 minute rest between sets fast-twitch fibers
Incline press(free weights,barbell) 2sets, 10 reps, sub max weight,
normal speed, 3min rest between sets intermediate fibers
Vertical bench press(machine) 1 set 20 reps, slow reps under constant
tension slow-twitch fibers
Barbell curls(shoulder wide grip) 3 sets 6reps
Dumbell curls (seated) 2 sets 10 reps
EZ-barbell curls (narrow grip) 1 set 20 reps
Tuesday: Legs
Squats (free weights, barbell) 3 sets 6 reps
Leg press (machine) 2 sets 10 reps
Hack squats (machine) 1 set 20 reps
Wednesdayff

Thursday:Shoulders, Triceps
Behind the neck press(free weights, barbell) 3sets 6 reps
Standing upright rows(free weights EZ-barbell) 2 sets 10 reps
Front overhead press/Shoulder press(machine) 1 set 20 reps
Lying triceps press(free weights,EZ-barbell) 3 sets 6 reps
Overhead triceps press(free weights,EZ-barbell) 2 sets 10 reps
Triceps pushdown/dip machine(machine,cable) 1 set 20 reps
Friday: Back, Calves
Front latpulldown(machine,shoulder wide grip) 3 sets 6 reps
Seated cable rows(machine,narrow grip) 2 sets 10 reps
Dumbbell rows(one arm at a time) 1 set 20 reps
Standing calf raises(machine) 3 sets 6 reps
Seated calf raises(machine) 2 sets 10 reps
Bend-over calf raises(machine) 1 set 20 reps
Saturday: off
Sunday: off

Thank You, I printing this out & will be using it. I am 210lbs now. Looking to shed a little weight & drop down to a nice slim trim & cut 185


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post #9 of 40 (permalink) Old 01-14-2007, 11:20 AM
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Quote:
Originally Posted by GRAYHORSE
I'm trying for strength and not size, however im now up to 192lbs and i've wanted to stay around 185.
hop up to the 198's
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post #10 of 40 (permalink) Old 01-14-2007, 11:34 AM
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Quote:
Originally Posted by SEB
Thank You, I printing this out & will be using it. I am 210lbs now. Looking to shed a little weight & drop down to a nice slim trim & cut 185

once you're a slim cut 185, you'll think that you wanna be a slim cut 200.

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post #11 of 40 (permalink) Old 01-14-2007, 11:35 AM
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Quote:
Originally Posted by Shorty
hop up to the 198's

I dont wanna too weak in my class. I need to look at last years totals some how. To see which weight class is weaker.

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post #12 of 40 (permalink) Old 01-14-2007, 12:54 PM Thread Starter
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Quote:
Originally Posted by GRAYHORSE
once you're a slim cut 185, you'll think that you wanna be a slim cut 200.

I used to have a hard time gaining weight when I was in my early to mid 20s, But now that I am going on 31 I find it really easy to be around 205 to 215, Just depending on the time of day I hop on the scale.

I might be able to get down to 190 & to be relaistic more like 195, I stil have my tone & can still see my abs of my 6 pack, But a long ways away from when I was younger. But also the most I ever was when I was in my yonger 20s was 185, Now that I am 31 I have gained alot & want to see if I can turn this in to some solid muscle & get toned back up to where I can see some defination in my muscles.

We will see. I am going to post up a pic of me now & I will touch back here in a month & post back up. I am also going to measure my biceps & chest & around my shoulders & see where I can grow from there.

What did some of you guys start at & are you happy with your results & how long did it take you to achieve your results? EXCUSE THE SPELLING PLEASE


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post #13 of 40 (permalink) Old 01-14-2007, 05:49 PM
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3 years ago i started working out again.
I went from 152lbs to 190lbs in 9 months and increased my bench by around 150lbs in that time. Shortly after i fractured my wrist and broke my big toe. Sat out for a year. Now...

4 months ago i started again around 160lbs and now im right at 190-192lbs.
I've lost an inch in my waist and 4% bodyfat during this time.


Stick with it and results will come!!!

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post #14 of 40 (permalink) Old 01-14-2007, 06:07 PM
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Quote:
Originally Posted by GRAYHORSE
once you're a slim cut 185, you'll think that you wanna be a slim cut 200.

I'm 212lbs working down to 200lbs at about 8-9%, I can think I might just be satisfied wih that for once in my life. Ask me again this time next year though, and I'm sure I'll be bitching about being small and weak.

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post #15 of 40 (permalink) Old 01-14-2007, 07:00 PM
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On my routine I saw great results in 8 weeks.
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post #16 of 40 (permalink) Old 01-15-2007, 01:00 PM
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If I knew how to post an Excel spreadsheet, I'd post mine....sorry.

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post #17 of 40 (permalink) Old 01-15-2007, 01:20 PM
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It's slow at the office, so here's my current routine:

Mon - Squats, seated hamstring curls, leg extensions (one at a time), laying hamstring curls (one at a time), dumbell lunges, two different calf machines and abs

Tue - Barbell military press, coumpound set of lateral raises and Arnold presses, reverse-grip and close-grip bench press, laying dumbell hammer extension, standing reverse-grip cable tricep extensions (one at a time), and standard two-handed cable tricep extensions.

Wed - Cardio and abs

Thur - Close-grip lat pulldowns, wide-grip lat pull downs, hammer rows, and reverse flyes.

Friday - Cardio and abs

Saturday - Bench press, dumbell incline press, cable flyes, supinating dumbell curls, hammer curls, revers grip curls, and abs

Sunday - Cardio/ active rest

I do a two week cycle, starting with 3 sets of 12 reps per exerise, then for the next two weeks I do 4 sets of 8 reps per exercise, and lastly I do 4 sets of 5-6 reps per exercise before going back to sets of 12 reps. Always train to failure by picking the appropriate weight to fail in the intended rep range. Having a little spot on the last rep of the last set of each exercise is not a bad thing. You've got to break the muscle down to force growth.

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post #18 of 40 (permalink) Old 01-15-2007, 01:20 PM
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Quote:
Originally Posted by George G.
If I knew how to post an Excel spreadsheet, I'd post mine....sorry.
E-mail it to me at [email protected]com, and I'll see if I can get it hosted.

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post #19 of 40 (permalink) Old 01-15-2007, 01:34 PM
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it's on its way.

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post #20 of 40 (permalink) Old 01-15-2007, 01:49 PM
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Here is George's workout program.

Click me.

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Last edited by Big A; 01-16-2007 at 11:12 AM.
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post #21 of 40 (permalink) Old 01-16-2007, 08:25 AM
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It's not working.

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post #22 of 40 (permalink) Old 01-16-2007, 08:54 AM
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Finally was able to run for an hour this weekend so my ruptured achilles (10/10/06 surgery) looks like a distant memory. Still some bruising after activity but it doesn't hurt. Looks like I'll just miss the spring triathlon/duathlon season and concentrate on the summer and fall. I still have some imbalance in my left leg that I'm currently working on.

I just finished up a 10hr workout week and will go for 12-14hr this week.

Monday (done): 2500 meters in the pool, 1 hour on the bike on the trainer doing the Carmichael lactate threshold training, regeneration workout (foam roller massage, dynamic stretching, etc., 30 minutes)
Tuesday (today): 5-6 miles running, 1 hour weights (basics, bench, rows, deadlifts, curls, presses, leg press, leg extensions, leg curls, toe raises, crunches, hanging leg lifts... adapation phases, 2-3 sets 20-30 reps), regen workout
Wednesday: 3000 meters in the pool, 1 hour on the bike on the trainer doing low gear spinning, regen workout
Thursday: 4-5 miles running, 1 hour weights, regen workout
Friday: 4500 meters in the pool, 60 minutes on the bike, regen workout
Saturday: 2500 meters in the pool, 90 minutes running, 30 minutes easy spinning on the bike, regen workout (done by noon)
Sunday: 2500 meters in the pool, 2-3 hours on the bike, regen workout (done by noon)

Also, everday work on ankle stability with the wobble board for 30 minutes.

Only thing that sucks right now is the weather which has been keeping me inside with my bike on the rollers.

Although I eat "clean" I can pretty much eat anything I want and not gain weight.

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post #23 of 40 (permalink) Old 01-16-2007, 10:57 AM Thread Starter
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Well I went for my workout today, I did 3 set of Curls Over Heads Dumbell press's & Dumbell presse's off my back & did my Dumbell behind the head for Back arms's


I started to get that feeling right before you throw up after 30mins this morning. Does anyone ever get to where they feel like they are going to throw & what cause's this.

I didn't even get my run in


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post #24 of 40 (permalink) Old 01-16-2007, 11:10 AM
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Quote:
Originally Posted by SEB
Well I went for my workout today, I did 3 set of Curls Over Heads Dumbell press's & Dumbell presse's off my back & did my Dumbell behind the head for Back arms's


I started to get that feeling right before you throw up after 30mins this morning. Does anyone ever get to where they feel like they are going to throw & what cause's this.

I didn't even get my run in

Did you eat right before you lifted?

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post #25 of 40 (permalink) Old 01-16-2007, 11:12 AM
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Quote:
Originally Posted by George G.
It's not working.

Fixed.

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post #26 of 40 (permalink) Old 01-16-2007, 11:17 AM Thread Starter
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Quote:
Originally Posted by The Raven
Did you eat right before you lifted?

No I just took my Creatine & Amino Acid pills


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post #27 of 40 (permalink) Old 01-16-2007, 11:32 AM
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Quote:
Originally Posted by SEB
No I just took my Creatine & Amino Acid pills

I've heard quite a few people say that creatine makes them ill. That's probably it, especially if you are taking it on an empty stomach.

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post #28 of 40 (permalink) Old 01-16-2007, 11:36 AM Thread Starter
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Quote:
Originally Posted by The Raven
I've heard quite a few people say that creatine makes them ill. That's probably it, especially if you are taking it on an empty stomach.

Then that is it. Yeah I woke up this morning & the first thing I did was take my pills & the Creatine has been in my cabanet for a year. Does Creatine go bad after a amount of time.

I bet that was what it was. Any creatine subsistute ideas for creatine?


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post #29 of 40 (permalink) Old 01-16-2007, 11:53 AM
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Quote:
Originally Posted by SEB
Then that is it. Yeah I woke up this morning & the first thing I did was take my pills & the Creatine has been in my cabanet for a year. Does Creatine go bad after a amount of time.

I bet that was what it was. Any creatine subsistute ideas for creatine?
If you're just getting back into it, there's plenty of progress to be made without creatine, and you won't have to deal with bloat. Just eat your protein, take a multi-vitamin, and some glutamine.

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post #30 of 40 (permalink) Old 01-16-2007, 02:01 PM Thread Starter
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Quote:
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If you're just getting back into it, there's plenty of progress to be made without creatine, and you won't have to deal with bloat. Just eat your protein, take a multi-vitamin, and some glutamine.
I will just try working out with out it.

I have a hard time finding the energy on my last set always to get the Bells up.

Do you guys eat before you work out or eat after. I have heard it is better to eat after. What can I take to give me that extra zap to maybe work my way up to 4 sets


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post #31 of 40 (permalink) Old 01-16-2007, 02:12 PM
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Quote:
Originally Posted by SEB
Do you guys eat before you work out or eat after. I have heard it is better to eat after. What can I take to give me that extra zap to maybe work my way up to 4 sets
I would never workout without eating some just prior to working out. But that's just me.

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post #32 of 40 (permalink) Old 01-16-2007, 02:13 PM
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Quote:
Originally Posted by SEB
I will just try working out with out it.

I have a hard time finding the energy on my last set always to get the Bells up.

Do you guys eat before you work out or eat after. I have heard it is better to eat after. What can I take to give me that extra zap to maybe work my way up to 4 sets

I eat every 2.5 hours, with my last "meal" before I workout at about 6-6:30 (I hit the gym at 7:30). By meal, I mean about 200-250 calories, usually a fat-free yogurt and some baked lays. You might look into an ECA supplement to give you a little kick in the am, you don't necessarily have to take it as a weightloss aid.

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post #33 of 40 (permalink) Old 01-16-2007, 02:26 PM
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i usally eat a little something before with an energy drink of some sort.
Then after im usally extremely hungry from workout.

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post #34 of 40 (permalink) Old 01-16-2007, 02:29 PM
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Quote:
Originally Posted by 01WhiteCobra
I would never workout without eating some just prior to working out. But that's just me.
I agree, the only exception being when I get up and go jogging first thing in the morning. Even on Saturdays when we lift early, I'll have a protein shake made with skim milk on the way to the gym. A car doesn't run very well without fuel, and the body is no different.

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post #35 of 40 (permalink) Old 01-16-2007, 02:59 PM
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Quote:
Originally Posted by The Raven
..... By meal, I mean about 200-250 calories, usually a fat-free yogurt and some baked lays...
Wow, so that is your dinner?

I never got sick from creatine, not sure what the shelf life is though.

For anyone that likes my workout chart, just pay attentiont to Day 3. I forgot I was making some modifications to it and forgot to delete the rest of the sheets. It's a spin off from the Body For Life plan.

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post #36 of 40 (permalink) Old 01-16-2007, 03:03 PM
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Quote:
Originally Posted by George G.
Wow, so that is your dinner?

No, that's what I have in my stomach when I head to the gym. I usually have a hard-boiled egg on the ride home, and make a thick turkey sandwhich with fat-free cheese at the house. 'Bout 11pm I'll make a bowl of whole wheat pasta, and have a final protein shake jsut before bed at about 1am.

It's not when you eat, it's what you eat.

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post #37 of 40 (permalink) Old 01-16-2007, 03:23 PM
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Quote:
Originally Posted by The Raven
I agree, the only exception being when I get up and go jogging first thing in the morning. Even on Saturdays when we lift early, I'll have a protein shake made with skim milk on the way to the gym. A car doesn't run very well without fuel, and the body is no different.
My strategy is a little different than most since I'm looking to fuel endurance activities. I probably am looking at about 500-600 calories prior to my first workout of the day.

Basic diet looks like this:

Breakfast: 3 grains (oatmeal or whole grain waffles and a piece of toast), 1 protein (skim milk), 1 fruit (banana) , 1 fat (peanut butter on toast) (workout, typically swim)
Snack: protein drink with fruit (workout, typically bike/run)

The above it typically accomplished prior to 7:15am so I can get the kiddos to school. Swim starts at 5:00am.

Snack: 4:1 carb/protein ratio snack (either sammich or protein/carb replacement drink), fish oil tabs, glutamine

Lunch: 3 grains (a sammich and some oatmeal), 2 proteins (turkey/chicken lunch meat), 1 fat, 1 fruit/veggie

Snack: Snack: protein drink with fruit or 2 grains/fruits and 1 protein, fish oil tabs

Dinner: 3 grains, 2 proteins (red meat, chicken or fish, typically fish), 1 fat, 3 veggies (weights on the 2 days I lift)

Snack: 2 fruits/veggies, 1 protein (again usually a drink), fish oil tabs if I don't eat fish for dinner

Typically that diet will get me 150-180 grams of protein a day and enough carbs to keep me going. Just enough fat to keep the body lubed and working. Probably a little over 3000 calories a day on average and sometimes as high as 3200 calories.

My 401K is now a 400K (was 301K)
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post #38 of 40 (permalink) Old 01-16-2007, 03:29 PM Thread Starter
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Quote:
Originally Posted by 01WhiteCobra
My strategy is a little different than most since I'm looking to fuel endurance activities. I probably am looking at about 500-600 calories prior to my first workout of the day.

Basic diet looks like this:

Breakfast: 3 grains (oatmeal or whole grain waffles and a piece of toast), 1 protein (skim milk), 1 fruit (banana) , 1 fat (peanut butter on toast) (workout, typically swim)
Snack: protein drink with fruit (workout, typically bike/run)

The above it typically accomplished prior to 7:15am so I can get the kiddos to school. Swim starts at 5:00am.

Snack: 4:1 carb/protein ratio snack (either sammich or protein/carb replacement drink), fish oil tabs, glutamine

Lunch: 3 grains (a sammich and some oatmeal), 2 proteins (turkey/chicken lunch meat), 1 fat, 1 fruit/veggie

Snack: Snack: protein drink with fruit or 2 grains/fruits and 1 protein, fish oil tabs

Dinner: 3 grains, 2 proteins (red meat, chicken or fish, typically fish), 1 fat, 3 veggies (weights on the 2 days I lift)

Snack: 2 fruits/veggies, 1 protein (again usually a drink), fish oil tabs if I don't eat fish for dinner

Typically that diet will get me 150-180 grams of protein a day and enough carbs to keep me going. Just enough fat to keep the body lubed and working. Probably a little over 3000 calories a day on average and sometimes as high as 3200 calories.

I am going to have to copy some of your Meal idea's. I try & eat alot of TUNA & fruit & pasta & salad.

I want to slim down. Not gain weight. I am to fat now.


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post #39 of 40 (permalink) Old 01-16-2007, 03:58 PM
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Quote:
Originally Posted by SEB
I am going to have to copy some of your Meal idea's. I try & eat alot of TUNA & fruit & pasta & salad.

I want to slim down. Not gain weight. I am to fat now.
I'll see if I can scan in my "grocery list" and I'll put it up here. I think my wife has it. Just my standard weekly shopping list.

I like doing the grain/protein/fruit/fat/veggie diet schedule so I don't have some fixed type of diet. I do it by serving instead which gives me maximum flexibility and keeps it simple.

For example, a serving of protein is about 4oz of meat (about the size of a deck of cards) or 2 eggs. 8oz of skim milk also qualifies.

A serving of grain could be 1 piece of whole wheat bread, 1/2 english muffin, waffle, 1/2c brown rice, 1/2c of pasta, etc.

Veggie servings are typically 1/2 cup of carrots, mushrooms, celery, etc. Spinach and lettuce I go with a full cup.

Fat would be a tablespoon of olive oil/flaxseed oil, tablespoon of peanut butter, low fat dressing, etc.

Sometimes my snacks are just bars such as EAS Myoplex, Clif Bar, PowerBar, etc. whatever is on sale.

I'm more about maintaining weight rather than losing. You may want to cut down to 2 grains for breakfast and lunch and possibly cutting down the protein at lunch and dinner to one serving. But it would be what your body needs. I typically have no problem burning up calories.

My 401K is now a 400K (was 301K)
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post #40 of 40 (permalink) Old 01-16-2007, 04:17 PM
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Quote:
Originally Posted by 01WhiteCobra
I'm more about maintaining weight rather than losing. You may want to cut down to 2 grains for breakfast and lunch and possibly cutting down the protein at lunch and dinner to one serving. But it would be what your body needs. I typically have no problem burning up calories.
I bet compared to the crap that he ate to put the weight on, he could eat exactly what you do, and still lose a good bit of bodyfat.

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