TL Health and Fitness Initiative 2012 - Page 120

On March 14 2012 01:11 Shikyo wrote:
Shikyo
Age: 22 || Height: 174 || Weight: 62.5
Starting Date: March 13 2012 || Goal Date: December 31 2012
Weight goals -- By that time? Probably 65 would be decent.
Training goals -- The general idea would be reducing fat and gaining muscle.
Nutrition goals -- Eating 4 healthy meals per day, going up to 5 and eventually 6 as I get better at fitting them into my daily life.
Sleep goals -- Not needing an alarm clock to wake up and hopefully 8 hours a night.

The only goals would be to be healthier and to look better. I'm trying to lose bodyfat while training to gain muscle. Muscle gain takes priority over fat loss, however I kind of feel like I would rather lose most of the fat a bit faster to begin with.

I was planning on doing weight exercise 3 days a week for starters, progressing to 5 days a week after I'm feeling more comfortable with it and it's not feeling so good anymore. My goal is to do at least 30 min of cardio every day as well.

As for nutrition, I was planning on having a semi-vegetarian nutrition, consisting mainly of milk and whole-grain macaroni. The whole-grain macaroni over here has 16 grams of protein in 100 grams which is just amazing when you consider that would be the main carbohydrate source as well.

A meal consisting of 125 grams of whole-grain macaroni and two glasses of milk along with 200 grams of frozen vegetables is going to have:
560 calories
33g protein
2.5g fat

And not sure about carbs but basically the rest and also a ton of fiber. That to me seems quite decent and currently a meal like that 4 times a day would seem quite nice for me, even though I'm not sure what I should do about getting the necessary amount of fat. Just a teaspoon of flax oil, I guess? And does this seem allright if it's the only thing I eat at all?

On March 14 2012 01:11 Sneakyz wrote:
Kroc chins is where it's at.

+ Show Spoiler +

On March 14 2012 01:29 Zafrumi wrote:


welcome! be sure to check out the recommended training thread for some good routines to get you started. basic barbell strength training should be your main focus imo 30 mins of cardio after your lifting sessions is fine if you want to minimize fat gains and arent terribly concerned about slow gains in the lifting department.

about the whole grain proteins: although it says 16% protein, it isnt "good" protein in the sense that grain protein is a) not really "bioavailable" for your body (I think its something like 60% for grains? compared to like 95-99% for meat, fish, eggs etc) and b) it may actually be harmful to your body. lookup "gluten" if you want more info or just check out the general nutrition thread we have here on TL
not saying you should totally avoid grains (or, well, actually I am Paleo all the way imo! but its your choice and if you choose to go the whole grain way then that is still better than eating junk food or highly processed food all the time) but you should be aware of this. I think soy is the only non-meat protein that is at least comparable to the animal protein.
gl with your goals. if you have any more questions, feel free to ask here!

On March 14 2012 01:39 Shikyo wrote:

Hmmm yeah I was aware that the quality of it isn't that great, but I still am not that into meat(As in I don't really like eating it but won't refuse if I'm offered it when visiting someone or eating in restaurants). As far as I know both egg whites and milk have high-quality proteins, so Mmhm how big of a deal is it if slightly less than half of my protein isn't super high-quality? Considering that I'm not attempting to become a pro bodybuilder or anything of the sort.

On March 14 2012 01:51 mordek wrote:

You'll basically see slower gains in muscle and strength. Eggs are good, easy and cheap. If you don't mind them, work it in to your diet as often as possible imo.

On March 14 2012 02:45 decafchicken wrote:
So much hostility here. Sheesh.

@sweetlemons look into powercleans for trap development.

Started my killer bench regimen yesterday! Actually had a really good snatch session too, relaxing a lot more on the pull and everything landed where it should perfectly.
Snatch 100, 105, 110, 112, 114, 117, 120, 123 all with no misses. tried 127 and 130 three times each with some narrow misses. I WILL GET YOU ONE DAY 130 YOU BASTARD!
CJ only up to 130 cause of time
Back squat 3x5 @ 160kg
Bench 3x5 @ 60kg ;D

Going to make an honest attempt this week at eating healthy. Saw my body weight is up to around 98kg/215lb. I dont like not being ripped

On March 14 2012 02:45 decafchicken wrote:
So much hostility here. Sheesh.

@sweetlemons look into powercleans for trap development.

Started my killer bench regimen yesterday! Actually had a really good snatch session too, relaxing a lot more on the pull and everything landed where it should perfectly.
Snatch 100, 105, 110, 112, 114, 117, 120, 123 all with no misses. tried 127 and 130 three times each with some narrow misses. I WILL GET YOU ONE DAY 130 YOU BASTARD!
CJ only up to 130 cause of time
Back squat 3x5 @ 160kg
Bench 3x5 @ 60kg ;D

Going to make an honest attempt this week at eating healthy. Saw my body weight is up to around 98kg/215lb. I dont like not being ripped

On March 14 2012 04:16 funkie wrote:



HAHAHA

rofl, Bench @ 60kg.

Y U SO WEAK BRO?

On March 14 2012 05:12 Osmoses wrote:
So there's a new study out that suggests eating red meat increases your chances of, you know, dying, by something like 20%.

http://www.teamliquid.net/forum/viewmessage.php?topic_id=320401

I eat red meat twice a day. It's the only way to eat it. I guess I'm fucked. If I were to suggest this study to be sensationalist bullshit, do I run the risk of sounding somewhat biased?