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On August 22 2009 03:47 TanGeng wrote:Show nested quote +On August 22 2009 03:34 Duke wrote:
since ive dropped some weight ive started working on cardio exercise. for obvious reasons i get tired earlier in the night, and since i dont really have a schedule to stick to atm ive been hitting the sack and getting up reasonably early. now my dilemma is that im still tired around mid-day sometimes regardless of the good night's sleep, does that mean my body wants to rest or should i just go to the gym as planned?
my workout really isn't intense, just frequent. ive been going daily(minus two) for two weeks. it started out as 10 min incline walk, 5 min run, 5 min inc.walk, 5 min run, etc till i'm pooped
but have moved onto 3-4 min intervals of both keeping bpm ~150 at brisk inc.walk pace and ~190 running Always go to the gym as planned. You may feel more energetic after workout than before it. Getting tired midday is natural part of some people's daily rhythm. Some people might find it nice to nap in the middle of the day when they can. The cardio work out sounds good. Keep it up. How long do you do it? Is it an hour?
When I first started working out I was exhausted. I was lucky enough to be able to have a nap almost every day AND work out as planned. I'm much better now. I still really love my naps, and I will always try to have one if I feel tired.
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On August 22 2009 03:34 Duke wrote:
since ive dropped some weight ive started working on cardio exercise. for obvious reasons i get tired earlier in the night, and since i dont really have a schedule to stick to atm ive been hitting the sack and getting up reasonably early. now my dilemma is that im still tired around mid-day sometimes regardless of the good night's sleep, does that mean my body wants to rest or should i just go to the gym as planned?
my workout really isn't intense, just frequent. ive been going daily(minus two) for two weeks. it started out as 10 min incline walk, 5 min run, 5 min inc.walk, 5 min run, etc till i'm pooped
but have moved onto 3-4 min intervals of both keeping bpm ~150 at brisk inc.walk pace and ~190 running
What does your diet look like from the time you wake up until around say 2pm.
What would you eat in that time range, and when?
I'm confident your diet is the issue, lets see if we can resolve it.
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that could be a good assumption, usually i try and have something in the morning like yogurt/cereal and then dont eat again till after i work out but ive also waited in favor of working out first, and in the latter case i dont feel like eating as much
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On August 22 2009 22:33 unknown.sam wrote:Show nested quote +On August 20 2009 19:00 eshlow wrote:
Add weight if possible.
Otherwise, increase the reps or decrease the rest time i tried adding weight yesterday. unfortunately the next set of plates i had were double the weight i was doing initially. after i did one set of lateral raises my left shoulder kinda started clicking a little (no pain tho) so yeah...pretty dumb thing to do. i'll just go back to the original weight and do more reps/sets. thanks for the advice
Clicking is actually pretty normal, so you can add the weight if you want.
But if it progresses to pain then that's a bad sign.
If you can, try to do more compound exercises though. More bang for the buck in body composition and strength at novice level
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On August 23 2009 00:06 Duke wrote:
that could be a good assumption, usually i try and have something in the morning like yogurt/cereal and then dont eat again till after i work out but ive also waited in favor of working out first, and in the latter case i dont feel like eating as much
Post everything you eat in a normal day
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iCCup.deL
Age: 21
Height: 5'11"
Current Weight: 220 lbs (100kg)
Goal Weight: 180-185 lbs (80-85kg)
Starting Date: Monday-August 24th-2009
Goal Date: End of 2010
Goal weight is tentative as I am roughly trying to gauge what weight I would be normally with a lot less fat but still as much or more muscle and ~80kg is what I came up with. I don't want to be super thin and am OK with a little bit of fat (probably not an issue, haha) because a little weight seems healthy from a biological point of view (e.g. if you get sick, touch wood).
I actually find muscle/strength quite easy to put on (not trying to brag here), so I just want to lose weight and be fitter for now, not because of the whole health craze but I finally started caring about it for an arbitrary reason. Started a diet today which I could basically label the "nothing edible" diet. Veggies only and one serving of fruit (or yoghurt) a day - open to suggestions from anyone smarter than me about stuff like this. No meat is gonna suck balls  It does, however, cater to the lazy cook.
Signing up at the gym ASAP and looking to a goal attendance of 45mins cardio and then the rest doing some weight just because it's kinda fun and I want to get my money's worth (if I just do cardio I will be dead before I get even an hours worth of working out xD). Will try to throw in some recreational sports with mates here and there.
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^ you need some meat still. Or you'll GO CRAZY
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ok I recommend protein shakes for everyone, basically because alot of people have a hard time getting big amounts of protein through their diet only and protein is very important especially when cutting. Also, protein shakes are usually very cheap, even compared to many choices of food
If you wanna build muscle, eat more calories and use carbs to get to that excess preferrably, since studies show that high amounts of protein isn't that important when putting on muscle as long as you're eating more calories than you burn.
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no meat?? man i can't imagine a diet without meat. you don't have to go down that route to get results...but goodluck with that
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Sanya12364 Posts
I'm testing out a new part of my workout this week. I used to do this on a smaller basis when training for sprint swims, but it seems like a good way to improve oxygen intake. As part of an intense cardio workout, I'll throw in intervals where I am breathing less frequently or where I am holding my breath for short periods of time. The intervals are:
8 breaths for a minute + regular breathing pattern for 2 minutes. 3 minute cycles
30 sec no breaths + 90 seconds regular breathing pattern. 2 minute cycles
I'm doing it on both the erg machine and in the pool. It's much easier in the pool since breathing is a conscious activity, but I can still force it on the erg machine.
Anyone try this kind of stuff before?
On my weight-loss front, it looks like I'm starting to bulk up ahead of reaching my 154lb target. I'm heading back upwards in weight now and sitting at 157lb.
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On August 24 2009 19:13 unknown.sam wrote:
no meat?? man i can't imagine a diet without meat. you don't have to go down that route to get results...but goodluck with that
Protein will be from tofu
Vegetarian is not part of the diet, just wanted a change - might only be short term who knows.
The idea behind the diet is no starch or sugar for 2-3 weeks and then introduce some things like wholegrain bread or high-fibre cereal once per day. Getting over sugar and starch dependencies/cravings is the point of the 2 weeks without, and by then if I have the energy I should have been to the gym for a while and can look to keep calories low and exercise higher.
Looking to introduce salad sandwiches for lunch, salad wraps, small serving of pasta or something in 2-3 weeks.
2nd day and man am I fkn hungry o.o Gotta find something that is more filling but without sugar, fat or starch.
Also, I am eating every 3hrs or so to improve metabolism in preparation for when I can have carbohydrates again - is this misguided or anything? I am kinda making this diet up as I go.
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Just did lower body for the first time in like two weeks because i fucked up my ankle last weekend playing rugby, but i can squat on it now just cant roll it side to side without major pain ~~
did box squats for the first time so i went pretty like 3x10 at 135/185/185
then did deadlifts and russian dead lifts
then i did ab work out for the first time in like 2 months, did p90x ab ripper. I'm going to be so fuckign sore tomorrow
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On August 24 2009 19:08 Foucault wrote:
ok I recommend protein shakes for everyone, basically because alot of people have a hard time getting big amounts of protein through their diet only and protein is very important especially when cutting. Also, protein shakes are usually very cheap, even compared to many choices of food
If you wanna build muscle, eat more calories and use carbs to get to that excess preferrably, since studies show that high amounts of protein isn't that important when putting on muscle as long as you're eating more calories than you burn.
Any excess is fine. Carbs/fat/protein content can all be higher. Extra protein does help improve nitrogen retention though... so it is useful to a certain extent.
What's the most important is working hard in the gym beyond the excess cals
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OK I realised I have no idea how to make a diet.
Originally I was eating something like this in a typical day:
1-2 carrots, 1 banana, 1-2 small tubs of yoghurt (175g ea. @ ~70 Cal), and then the rest made up of no-Cal veggies and stuff. Not sure where to fit in protein aside from tofu now and then, as I am allergic to some nuts and don't want to be eating a lot of any kind.
Later I added in things like wholegrain/rye breads/wraps for lunch with lettuce, tomato, etc. but when I add these up it was about 300 Cal/day. I figured this was OK cos at the gym I'd burn more than that and I didn't think idle calorie burn would be so much.
Looking at some diet things I see your basal metabolic rate or w/e is about 2000 Cal, and you should not go much below about 1200-1500 Cal for a diet before your metabolism suffers and your body starts digesting lean muscle instead of body fat. Does this sound right?
So then, I should increase physical activity to increase fitness and burn more calories, do strength training to increase muscle mass and hence burn more calories, meanwhile keeping around 1200-1500 Cal/day in order to lose weight.
This just seems like a lot of fukn food o.O I doubt I went too much over that even without a diet unless they are talking about some different calorie (I know there are kilocalories and gram calories and all that but I assume the ones in the nutritional information boxes use the same one as the 1200-1500 value).
Any advice on this? Say if I had ~300 Cal meals (2xyoghurt and some fruit for brekkie, salad/rye sandwich or two for lunch, brown rice or something for dinner) and then ~50-100 Cal snacks 2-3 times a day (banana, yoghurt, salad wrap, carrots, etc.) to make up the 1200-1500? That hardly seems like a diet... although I guess by the time you are hungry it's too late and your metabolism has already suffered.
Anyway any info regarding the accuracy of this would be much appreciated. Cheers.
Also, at the gym if I do like 30-45mins of cardio (varying intensity, but BPM ranges from 160-195 the whole time) and then smash some weights for an hour or so - dunno how much this burns.
For weights what I usually do is... forget the proper term but basically if say I did bicep curls I might take 15kg each hand and do 12-16 reps, then wait a minute or do a diff exercise, and then come back and do 12kg bicep curls as many as I can, repeat each time reducing weight and doing as many as I can. Then I do this for things like shoulder press, bench press, lat pulldown, seated row, bicep curl, tricep pulldown before maybe doing some abs or something if I am not too fucked by that point.
Is this an OK way to both gain a bit of muscle mass (assuming I find enough protein in the diet) plus burn a good number of calories?
Again, any info much appreciated cos allt he contrasting information sources about stuff like this is so confusing.
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thedeadhaji
39489 Posts
depends on your size/weight.
If I did 1200-1500 I'd die (I was unknowingly on 1600 and was giving me serious problems both mentally and physically)
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thedeadhaji
39489 Posts
I've noticed that nuts have a rather high caloric and fat content per gram...
Somewhat concerned about fat intake through nuts, so I'd appreciate it if someone knew like, daily fat consumption rec values? thnx~
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On August 27 2009 21:19 thedeadhaji wrote:
I've noticed that nuts have a rather high caloric and fat content per gram...
Somewhat concerned about fat intake through nuts, so I'd appreciate it if someone knew like, daily fat consumption rec values? thnx~
Absorption is blunted because of the fiber and such.
No one ever got messed up from eating too many fruits, vegetables, nuts, seeds, fish, etc. There's worse things to worry about.... like processed food.
You can look up the daily recommended stuff if you want, but IMO if you're exercising and eating well there's nothing to worry about. I know a bunch of people who do fine on low carb/high fat diets, and vice versa. Depends on how tolerant you are to carbs (which you generally find out through experimentation).
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On August 27 2009 12:28 iCCup.deL wrote:
OK I realised I have no idea how to make a diet.
Originally I was eating something like this in a typical day:
1-2 carrots, 1 banana, 1-2 small tubs of yoghurt (175g ea. @ ~70 Cal), and then the rest made up of no-Cal veggies and stuff. Not sure where to fit in protein aside from tofu now and then, as I am allergic to some nuts and don't want to be eating a lot of any kind.
Later I added in things like wholegrain/rye breads/wraps for lunch with lettuce, tomato, etc. but when I add these up it was about 300 Cal/day. I figured this was OK cos at the gym I'd burn more than that and I didn't think idle calorie burn would be so much.
Looking at some diet things I see your basal metabolic rate or w/e is about 2000 Cal, and you should not go much below about 1200-1500 Cal for a diet before your metabolism suffers and your body starts digesting lean muscle instead of body fat. Does this sound right?
So then, I should increase physical activity to increase fitness and burn more calories, do strength training to increase muscle mass and hence burn more calories, meanwhile keeping around 1200-1500 Cal/day in order to lose weight.
This just seems like a lot of fukn food o.O I doubt I went too much over that even without a diet unless they are talking about some different calorie (I know there are kilocalories and gram calories and all that but I assume the ones in the nutritional information boxes use the same one as the 1200-1500 value).
Any advice on this? Say if I had ~300 Cal meals (2xyoghurt and some fruit for brekkie, salad/rye sandwich or two for lunch, brown rice or something for dinner) and then ~50-100 Cal snacks 2-3 times a day (banana, yoghurt, salad wrap, carrots, etc.) to make up the 1200-1500? That hardly seems like a diet... although I guess by the time you are hungry it's too late and your metabolism has already suffered.
Anyway any info regarding the accuracy of this would be much appreciated. Cheers.
Also, at the gym if I do like 30-45mins of cardio (varying intensity, but BPM ranges from 160-195 the whole time) and then smash some weights for an hour or so - dunno how much this burns.
For weights what I usually do is... forget the proper term but basically if say I did bicep curls I might take 15kg each hand and do 12-16 reps, then wait a minute or do a diff exercise, and then come back and do 12kg bicep curls as many as I can, repeat each time reducing weight and doing as many as I can. Then I do this for things like shoulder press, bench press, lat pulldown, seated row, bicep curl, tricep pulldown before maybe doing some abs or something if I am not too fucked by that point.
Is this an OK way to both gain a bit of muscle mass (assuming I find enough protein in the diet) plus burn a good number of calories?
Again, any info much appreciated cos allt he contrasting information sources about stuff like this is so confusing.
I would strongly suggest reading this article that my friend wrote up:
http://www.eatmoveimprove.com/2009/05/eating-right-how-to-get-started/
I also don't recommend vegetarian/vegan b/c it cuts down on a lot of quality food choices that aren't processed foods.
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Winning a CJ shirt that I didn't get signed (no way I'd wear it if it was signed), that I can't comfortably fit into has given me some motivation to lose weight. I've wanted to lose weight for quite some time, but I really have no motivation. Hopefully this will be enough to get me started.
Age: 19 Height: 5'10ish
Current Weight: 195-205lb, I think. Haven't weighed myself in a while, but I fluctuate around that. Probably on the heavier end recently.
Goal Weight - Whatever makes me look good in a CJ shirt, but probably around 160-170lb, with some muscles.
Starting Date: Now.
Goal Date: Next year's Blizzcon at the latest.
+ Show Spoiler [Before photo] +
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EPT![[image loading]](http://i19.photobucket.com/albums/b161/sonofek/CJshirt-1.jpg)
