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On September 14 2009 22:51 Energies wrote:
Argh, first day back at the gym, I'm destroyed. I haven't gone for the last month due to work and being sick for two weeks with swine flu.
I have lost a ton of strength and I've lost about 4lb in fluids and muscle. I'm not that strong, but my bench press has gone from 187 to about 154, not my one rep max, but being able to comfortably do 6-10 reps.
A lot of the definition in my chest and arms has gone, so I am going really strict on my diet for a couple of weeks, nothing but vegetables and protein shakes throughout the day, with some heavier carbs only during post workout.
To be honest I am actually a bit disillusioned, I hate that fact that you can lose gains you have worked so hard for, so rapidly.
Ahahaha, it comes back like 5x faster (literally) so don't sweat it too much.
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On September 16 2009 15:54 unknown.sam wrote:
hey guys just one question
i dont have access to a gym due to my lack of income and thus i cannot do bench press or any exercise that uses a barbell. so my question is, would doing dips, dumbbell shoulder press and pullups be a decent enough replacement for upper body workout??
thanks!
That's fine.
Pullups and dips if you can add weight to them.
There's some upper body programs out there that just focus on pullups and dips because they're damn good movements.
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As for food before sleep it doesn't really matter.
Your body will digest EVERYTHING if you're getting 7-8 hours of sleep a night (which you should).
Sleep is anabolic for your body so if you worked out feed it nutrition to make your muscles grow.
Now, if you already ate a crapton of food earlier and you're over already what your basal metabolic rate is + activity burning cals then you may have some problems putting on fat (unless you lifted weights to have the stimulus to build muscle).
If you're trying to bulk, I wouldn't worry too much. If you're trying to lose weight then just eat healthy foods.. its pretty hard to overeat cals on fruits/vegetables/lean meats/nuts/etc.
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NeverGG
United Kingdom5399 Posts
I wanted to ask if this is a decent meal plan for a typical day. Obviously it's not what I eat every day (because I like variety.) but it's a normal sample of my eating habits:
Around 9am - Breakfast: A banana or apple plus a glass of water.
11am - A snack - sometimes a brown bread sandwich with lettuce, ham and a bit of dressing or just more fruit.
12:45 - Lunch - it's school lunch, but I never eat the rice or fried items. Sometimes soup (thin and always with veggies or egg.) plus some vegetables (less than 2 table spoons worth due to small portions at my school) and a salad with grilled chicken. Sometimes a small plain yoghurt with cereal.
Sometime between 2:00 and 2:50 - second snack of fruit or nuts.
5:30pm-ish - Dinner - usually tofu with soy sauce/some other veggie-based sauce with extra green veg mixed in or steamed eggs with chopped peppers, herbs and cherry tomatoes.
No food after 8pm, but I'm working on bringing it down to 7pm. At least 2 litres of water and/or zero calorie 17 herb green tea. I know I need to add more green veggies and I'm buying my little weights to begin a gentle work out tonight. I'm also getting good at refusing cakes and other treats offered at my school - we get lots of presents, but I just let everyone else eat them and get on with work or drink more water.
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On September 18 2009 09:29 NeverGG wrote:
I wanted to ask if this is a decent meal plan for a typical day. Obviously it's not what I eat every day (because I like variety.) but it's a normal sample of my eating habits:
Around 9am - Breakfast: A banana or apple plus a glass of water.
11am - A snack - sometimes a brown bread sandwich with lettuce, ham and a bit of dressing or just more fruit.
12:45 - Lunch - it's school lunch, but I never eat the rice or fried items. Sometimes soup (thin and always with veggies or egg.) plus some vegetables (less than 2 table spoons worth due to small portions at my school) and a salad with grilled chicken. Sometimes a small plain yoghurt with cereal.
Sometime between 2:00 and 2:50 - second snack of fruit or nuts.
5:30pm-ish - Dinner - usually tofu with soy sauce/some other veggie-based sauce with extra green veg mixed in or steamed eggs with chopped peppers, herbs and cherry tomatoes.
No food after 8pm, but I'm working on bringing it down to 7pm. At least 2 litres of water and/or zero calorie 17 herb green tea. I know I need to add more green veggies and I'm buying my little weights to begin a gentle work out tonight. I'm also getting good at refusing cakes and other treats offered at my school - we get lots of presents, but I just let everyone else eat them and get on with work or drink more water.
Looks fine to me except I'd say eat some more protein... aka meat and/or fish But I don't know if you're vegetarian or not.
Not particularly a lot of fat either (and no, fat doesn't make you fat). Some people metabolize carbs well (aka makes them energetic). If you are one of the people who get sleep on a lot of carbs I would tend towards a higher fat diet and lower carbs. Wont' mess around with your insulin levels as much.
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Hey NeverGG - love your work!
Breakfast - this is a very light meal. Im not sure how hungry you are, but it just does not seem like a lot - if you wanted to have both an apple AND a banana, you wouldnt be doing yourself any harm at all! As it stands, this is about 50-70 calories. Just thought about this, are you getting any milk? Even low fat milk contains a lot of things that are very good for you!
11am - this is really good! Brown bread + ham = win. More fruit is always good, you really cannot have too much. For alternatives (and forgive me, I know very little about what is readily available throughout the day in Korea), any mix of low GI carb + protein in equal ratio will work well; carb for straight up energy, and the protein to help with slowly increasing muscle mass. More muscle = more energy burned when idle, which helps keep you in shape. Bread + ham + fruit = 250 calories
Lunch - I must say, the Koreans have it figured out for school lunches! Any of those combinations are really good - again, the focus should be on carb+protein in roughly equal portion, with fruit or veg on top. About 250 calories again.
Dinner - this is really good as well, and equates to maybe 300 calories (im probably exaggerating here though)
Daily intake, without snacks = 850ish calories
Thats not a lot really, but then again lets be reasonable, you're not a 6'6" body builder! As it stands, i really like it. You can certainly afford to add more vegies overall (2 serves a day is the minimum I feel), but you have plenty of fruit + 2 serves of protein, so it looks like a well structured plan.
If you are starting to exercise, I would add one more small meal post workout, heavy in protein. While this will slow any weight loss, it will increase the amount of muscle you have, so you will still get a slimmer, firmer body, which is better than just getting skinny!
Good luck, hope this helps.
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Hey, I need some help. I started off as 170 pounds and am currently standing at 147-8.
I basically have only a very small portion of fat on my stomach (basically flat).
I want abs, so what can I do? I have also considered toning my upper body since there is no muscle and mostly flab. I don't have membership to a gym so I want to work at home.
I have two 15 pound dumbbells and that's about it. Thanks for a lot of help.
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On September 18 2009 14:11 SoMuchSoul wrote:
Hey, I need some help. I started off as 170 pounds and am currently standing at 147-8.
I basically have only a very small portion of fat on my stomach (basically flat).
I want abs, so what can I do? I have also considered toning my upper body since there is no muscle and mostly flab. I don't have membership to a gym so I want to work at home.
I have two 15 pound dumbbells and that's about it. Thanks for a lot of help.
Having abs pretty much only depends on your body fat %. The more muscular you are, the higher BF% you can have while still having visible abs, but the difference isn't that high. Basically if you want abs you have to keep losing fat, and adding muscle will also help a bit.
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On September 18 2009 14:25 daz wrote:Show nested quote +On September 18 2009 14:11 SoMuchSoul wrote:
Hey, I need some help. I started off as 170 pounds and am currently standing at 147-8.
I basically have only a very small portion of fat on my stomach (basically flat).
I want abs, so what can I do? I have also considered toning my upper body since there is no muscle and mostly flab. I don't have membership to a gym so I want to work at home.
I have two 15 pound dumbbells and that's about it. Thanks for a lot of help. Having abs pretty much only depends on your body fat %. The more muscular you are, the higher BF% you can have while still having visible abs, but the difference isn't that high. Basically if you want abs you have to keep losing fat, and adding muscle will also help a bit.
I'm quite sure both muscle and low body fat are important. I have never had much body fat, but I have never had abs either.
To SoMuchSoul: I think Travis posted some workout that you can do with zero equipment in another thread. You could try searching for it.
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United States43673 Posts
New goal, I gotta run a mile and a half in 14 minutes or less. Less is better. If I can maintain 7 miles an hour that'll be fine though.
Gotta be able to do it in about a month.
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Kwark, I suggest taking about some interval training, it will definitely improved your fitness and endurance.
Once or twice a week hit the treadmill, run at a pace where you cannot hold a conversation so quite a rapid run for about 30-40 seconds, slow down to a brisk walk for 60-80seconds and then back to a 30-40 second run, do this for 10-15 min
I did interval training for about two weeks, although I was on an oval sprinting as fast as I could for 80 metres, and then resting. I did this without any long distance running for that period, when I went back to my 5km run, I had shaved massive amounts of time off it.
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United States43673 Posts
On September 18 2009 21:37 Energies wrote:
Kwark, I suggest taking about some interval training, it will definitely improved your fitness and endurance.
Once or twice a week hit the treadmill, run at a pace where you cannot hold a conversation so quite a rapid run for about 30-40 seconds, slow down to a brisk walk for 60-80seconds and then back to a 30-40 second run, do this for 10-15 min
I did interval training for about two weeks, although I was on an oval sprinting as fast as I could for 80 metres, and then resting. I did this without any long distance running for that period, when I went back to my 5km run, I had shaved massive amounts of time off it.
At the moment I'm doing 2 minutes 7mph, 2 minutes 4mph intervals for 10 minutes twice in a gym session. Was planning to up the intervals, force myself to run for longer. I find I can run for longer if I have numbers in front of me counting down how much longer it is before I can walk again.
Got to pass a basic fitness test in mid october. I'll try upping the speed a bit beyond my comfort zone (7mph isn't v fast) on the same intervals and see if that helps.
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Age: 22 Height: 181 cm
Current Weight: 104 kg
Goal Weight - 80 kg
Starting Date: September 21
Going on a high protein/high fat/low carb diet at 1500 kcal with vitamin supplement accompanied with HIIT and complexes, hoping to hit the gym and up the kcal after i lose the weight to build up some muscle
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On September 18 2009 16:47 The Storyteller wrote:Show nested quote +On September 18 2009 14:25 daz wrote:On September 18 2009 14:11 SoMuchSoul wrote:
Hey, I need some help. I started off as 170 pounds and am currently standing at 147-8.
I basically have only a very small portion of fat on my stomach (basically flat).
I want abs, so what can I do? I have also considered toning my upper body since there is no muscle and mostly flab. I don't have membership to a gym so I want to work at home.
I have two 15 pound dumbbells and that's about it. Thanks for a lot of help. Having abs pretty much only depends on your body fat %. The more muscular you are, the higher BF% you can have while still having visible abs, but the difference isn't that high. Basically if you want abs you have to keep losing fat, and adding muscle will also help a bit. I'm quite sure both muscle and low body fat are important. I have never had much body fat, but I have never had abs either. To SoMuchSoul: I think Travis posted some workout that you can do with zero equipment in another thread. You could try searching for it.
You definitely need both. While you need to have a good diet and a lot of training to get your body fat that low, just having more muscle mass in general increases the amount of calories you burn passively during the day, making it that much easier. Of course you also need to have enough definition under the fat as well or else your stomach will be more or less flat (depending on how far out your ribcage naturally sticks)
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On September 18 2009 07:17 YoungModerN wrote:
i like to run at 7~8 in the morning (aprox. 40min running) and not eating carbs at night
im eating 5~6 portions of food at day ..
im losing 2 pounds per week
Make sure you're eating enough, if you're losing 2 lbs a week you might be losing some good weight as well that you would hold on to if you slowed it down to about 1-1.5 per week
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Good luck Stormer - you should challenge yourself and set a goal date!
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Okay, I've decided to do something. Now I know I need to pack on some pounds (or kilos), but as of right now, I just want to be able to do 20 legitimate pullups. Two months ago I was at 5, now I'm at 12. Only 8 more to go...
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On September 18 2009 10:13 eshlow wrote:Show nested quote +On September 18 2009 09:29 NeverGG wrote:
I wanted to ask if this is a decent meal plan for a typical day. Obviously it's not what I eat every day (because I like variety.) but it's a normal sample of my eating habits:
Around 9am - Breakfast: A banana or apple plus a glass of water.
11am - A snack - sometimes a brown bread sandwich with lettuce, ham and a bit of dressing or just more fruit.
12:45 - Lunch - it's school lunch, but I never eat the rice or fried items. Sometimes soup (thin and always with veggies or egg.) plus some vegetables (less than 2 table spoons worth due to small portions at my school) and a salad with grilled chicken. Sometimes a small plain yoghurt with cereal.
Sometime between 2:00 and 2:50 - second snack of fruit or nuts.
5:30pm-ish - Dinner - usually tofu with soy sauce/some other veggie-based sauce with extra green veg mixed in or steamed eggs with chopped peppers, herbs and cherry tomatoes.
No food after 8pm, but I'm working on bringing it down to 7pm. At least 2 litres of water and/or zero calorie 17 herb green tea. I know I need to add more green veggies and I'm buying my little weights to begin a gentle work out tonight. I'm also getting good at refusing cakes and other treats offered at my school - we get lots of presents, but I just let everyone else eat them and get on with work or drink more water. Looks fine to me except I'd say eat some more protein... aka meat and/or fish But I don't know if you're vegetarian or not. Not particularly a lot of fat either (and no, fat doesn't make you fat). Some people metabolize carbs well (aka makes them energetic). If you are one of the people who get sleep on a lot of carbs I would tend towards a higher fat diet and lower carbs. Wont' mess around with your insulin levels as much.
I'm sure that the tofu is supposed to be her protein source.
Main problem I have with the eating plan:
It doesn't sound korean enough!!
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On September 19 2009 13:02 Ozarugold wrote:
Okay, I've decided to do something. Now I know I need to pack on some pounds (or kilos), but as of right now, I just want to be able to do 20 legitimate pullups. Two months ago I was at 5, now I'm at 12. Only 8 more to go...
Great goal man, I love pullups. How much do you weigh?
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20 pullups is tough to me. I dunno what it is, but I can only do like 15. I do them with good form I guess, but still.
am really getting somewhere on my front lever, though!
hey energies, u seem like a pretty cool guy
*random compliment*
immmm a little drunk
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On September 19 2009 13:36 Energies wrote:Show nested quote +On September 19 2009 13:02 Ozarugold wrote:
Okay, I've decided to do something. Now I know I need to pack on some pounds (or kilos), but as of right now, I just want to be able to do 20 legitimate pullups. Two months ago I was at 5, now I'm at 12. Only 8 more to go...
Great goal man, I love pullups. How much do you weigh?
I'm pretty scrawny actually, I haven't gained any weight since high school. Right now I'm about 135 so it's pretty easy to do pullups. My next goal after 20 pullups, is to do a one arm chin up~
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EPT
