Workouts
- Thread starter Mike
- Start date
Just started CrossFit. Had many friends get bored going to health clubs and they raved about it. So far, so good. Will report results in about a month and again at two.
I lost like 40 pounds in about 4 months. All by running, near the end I was running for about 2 hours a day, burning well over 1k+ calories. The problem was I did no weightlifting and my calorie deficit was insane.
In the end I ended up skinnyfat, the worst possible thing. I had to regain some weight by bulking, then re-lose some of the weight again.
Whatever you do, don't rush it. And do more research than I did.
In the end I ended up skinnyfat, the worst possible thing. I had to regain some weight by bulking, then re-lose some of the weight again.
Whatever you do, don't rush it. And do more research than I did.
In my experience, cardio will get you to lose weight and weight lifting will keep the weight off. For me, who is a habitual fatass if I don't work out (european fat, not american fat), the only thing that has worked for me is 3 x week heavy weights and 1.5 times a week 1.5 hour cardio. Then just eat non-processed food and high cocoa chocolate for sugar cravings.
Alchohol is also a serious caloric bomb. A couple of bottles a week or 20 beers in the weekend and you can see the results on your belly.
However, maybe you guys can help me out.
I really detest thinking about what I eat, I refuse to count calories. I like to eat and enjoy food.
What are some simple rules for getting a better diet?
Alchohol is also a serious caloric bomb. A couple of bottles a week or 20 beers in the weekend and you can see the results on your belly.
However, maybe you guys can help me out.
I really detest thinking about what I eat, I refuse to count calories. I like to eat and enjoy food.
What are some simple rules for getting a better diet?
I have been into bodybuilding from last 6 years. Have been following Greg videos also. Being fitness models, They take lots of stuff and do hardcore workout all day, Untill unless you are not going professional, stay away from steroids. It brings result undoubtedly but you will regret it eventually. My 2 cents
:thumbsup:
Too lazy to find who suggested it (think it was more than one person) but I'm now on the Stronglifts 5x5 program.
I've been doing 5x5's on all my exercises lately anyhow, but most of the time it's just jumping from one random lift to another.
Doing more reading and research, I thought: "Let's try one of the popular programs for a cycle and see how it goes" Stronglifts was the most recommended.
So... the wife and I are both doing it.
What's really interesting: the weight they recommend starting with is much lower than what I've been doing. Dropping down from 150# bench to 80# is really strange, but if you go slow and concentrate on form, you still get a good workout and can challenge yourself.
Deadlift and Standing Press are the most difficult for me. I don't have much experience with either, so it's difficult to know when my form is wrong. Just going slow for now.
In some ways, it's a lot of fun being a total noob at something.
Still working out. Still enjoying it.
Hope somebody else has gotten something out of this thread too and decided to take the plunge.
I've been doing 5x5's on all my exercises lately anyhow, but most of the time it's just jumping from one random lift to another.
Doing more reading and research, I thought: "Let's try one of the popular programs for a cycle and see how it goes" Stronglifts was the most recommended.
So... the wife and I are both doing it.
What's really interesting: the weight they recommend starting with is much lower than what I've been doing. Dropping down from 150# bench to 80# is really strange, but if you go slow and concentrate on form, you still get a good workout and can challenge yourself.
Deadlift and Standing Press are the most difficult for me. I don't have much experience with either, so it's difficult to know when my form is wrong. Just going slow for now.
In some ways, it's a lot of fun being a total noob at something.
Still working out. Still enjoying it.
Hope somebody else has gotten something out of this thread too and decided to take the plunge.
What would you guys put in your shakes if you wanted to gain muscle mass and mass in general? I'm looking for recommendations of the most natural foods/oils/powders with highest calorie/protein payout.
My search so far found,
- Whey Protein Powder
- Oatmeal (cooked in boiled water)
- Skim Milk
- Egg whites (pasteurized so you don't get Salmonella)
- Peanut butter
My search so far found,
- Whey Protein Powder
- Oatmeal (cooked in boiled water)
- Skim Milk
- Egg whites (pasteurized so you don't get Salmonella)
- Peanut butter
I would switch the skim milk to whole milk (otherwise you might as well just drink water) and egg whites to whole eggs. Lots of milk.
I remember when I used to weigh 110 lbs, I used to go to the gym 6 days a week and after 1 year, I weight 190lbs, it was mostly protein shakes and eating carbs. Currently weight 205lbs, go to the gym 4 days a week.
Let me break this down for you broski...
You want to gain muscle mass? You have to do two things.
1) Eat at a caloric surplus (intake > expenditure)
2) Lift weight (break down muscle, rebuild bigger fibers)
It is that simple. It doesn't matter how you get that caloric surplus, so long as you get it with, as you said, whole natural foods. Shakes and all that jazz are just an easy way to get the surplus, they don't help you gain muscle mass any faster than eating whole foods that meet your macro nutrient needs (protein, carbohydrates, fats).
tl;dr: you can throw anything in that shake you want, what really matters at the end of the day is if you had a caloric surplus and met your macro nutrient needs.
One of my personal favorite shakes:
-1.5c skim milk
-1 tablespoon peanut butter
-2 scoops chocolate whey
-1 cup oatmeal
-1/2 cup crushed ice/1/2 cup froze blueberries
Have at it.
Missed this part...
-Chicken breast
-Beef
-Turkey
-Greek yogurt
-Eggs
-Tuna
-Quinoa
I've gained ~20lbs, looking to put on another 40lbs, then cut. Here's the shake I've been making most often:
- 2 cups milk
- 1 cup oats
- 2 tbsp peanut butter
- 2 tbsp olive oil
- 1 banana
- 1 scoop protein powder
- Frozen strawberries and ice cubes to taste for texture
Just over 1,000 calories. I'll also add yogurt or ice cream if I've got any.
Deadlift is the easiest lift once you get the form right.
Check this out.
Deadlift 5 Plates Like a Champion | Wannabebig
Basically Hold the Bar with your back straight. Bend from the Hips, all the while keeping back straight, then loosen your knees when you can't bend any longer without bending the back. Hold tight with straight arms, Then pull the Bar Back in such a way that if you were not holding on to the bar, you would have fallen backwards.
You squat up till the bar is at your knee height, then extend your hip for the next ascent. Same for descent.
Join BB.com and post your video at the Strongmen/Power Lifting sub-forum there for form check. Every body is pretty helpful there.
Don't worry about the standing press. It is tough for everyone.
And don't forget to do Hip Mobility exercises every day. Even on rest days. Get a foam roller too. Search for Agile 6 on Youtube.
Here is also a PDF.
http://www.chicagochirosports.com/documents/MOTMAgile8HipMobility.pdf
Check this out.
Deadlift 5 Plates Like a Champion | Wannabebig
Basically Hold the Bar with your back straight. Bend from the Hips, all the while keeping back straight, then loosen your knees when you can't bend any longer without bending the back. Hold tight with straight arms, Then pull the Bar Back in such a way that if you were not holding on to the bar, you would have fallen backwards.
You squat up till the bar is at your knee height, then extend your hip for the next ascent. Same for descent.
Join BB.com and post your video at the Strongmen/Power Lifting sub-forum there for form check. Every body is pretty helpful there.
Don't worry about the standing press. It is tough for everyone.
And don't forget to do Hip Mobility exercises every day. Even on rest days. Get a foam roller too. Search for Agile 6 on Youtube.
Here is also a PDF.
http://www.chicagochirosports.com/documents/MOTMAgile8HipMobility.pdf
Thanks, will do.
Thanks for the suggestions, I've added everything I didn't have to my shopping list.
I did a bit of research with what you said, specifically 'macro nutrient needs' - found this calculator and realize I'm wasn't getting enough nutrients for my weight.
How much caloric surplus am I thriving for? The calculator says I need roughly 2.2k calories. Is there a time relative to the workout in which it's most beneficial to take in those proteins/calories?(before/after, a few horus before etc..)
Honestly, I just forget to eat sometimes and if I'm doing something I realize it's 12am and I haven't eaten supper... so I bought my first blender this weekend to streamline this food business.
Perfect.
Right on, I'll try this!
I'd really recommend salmon. Incredibly high in protein and healthy fats, and probably one of the all around healthiest things you can eat. I have a salmon burger for breakfast almost every day and have salmon steak fairly often as well.
As internet marketers, we unfortunately live relatively sedimentary lifestyles. Don't worry about food windows or eating this or eating that at certain times of the day. It's all broscience that has an equal amount of real science telling you that it's not necessary. Most common arguments for spreading your meals out are insulin response and metabolism efficiency. People that do intermittent fasting (eating all of their meals/food for the day in a x hour period. could be 4-8 hours) lift and do cardio on empty stomachs. Regular folk just eat whenever it fits in their schedules. Most importantly, meet your macro nutrient needs. You're essentially doing a bulk right now, which is the easiest diet you could be doing. Aim for roughly 1.5-2g protein/lb bodyweight. Everything else will fall into place. Remember that fat doesn't make you fat, it helps metabolize the protein. Start with getting in the 1.5-2g protein and carrying on with your normal schedule. If you feel a lack of energy, up your carb intake.
This is one of the best sources of information on the net: Nutrition - Bodybuilding.com Forums
Yeah, shakes are nice to play "catch up" when you realize you're still 1000 calories under par for the day. I like to wake up, blend up a shake, get a cup of coffee, and start working.
Do you make them yourself? That sounds tasty.
+
That's what I do. It takes only ~10 minutes to make, tastes awesome, and is really good for you.
Definitely going to try to get more salmon. Love blackened salmon.
Here's my shake (approximately 770 calories):
Ice
2% Milk - 8 ounces
3 scoops of Species Isolyze
Large banana
2 tbsp Skippy Creamy Peanut Butter
Macros:
98g Protein
49g carbs
21g fat
Best thing: it's a full meal. You won't be hungry until your next mealtime.
Here's my shake (approximately 770 calories):
Ice
2% Milk - 8 ounces
3 scoops of Species Isolyze
Large banana
2 tbsp Skippy Creamy Peanut Butter
Macros:
98g Protein
49g carbs
21g fat
Best thing: it's a full meal. You won't be hungry until your next mealtime.
I never really understood people who make these shakes...
I mean, Mix the milk and protein powder together in a basic shaker, then eat the banana like an normal person. Grab your tablespoon, scoop some peanut butter, eat it, scoop again, eat it, and then you're done. It takes 10 seconds. Ice? Really?
When you make a shake, you gotta clean all the leftover shit out of the blender, and they are such a pain in the ass to clean, let it dry and then put it away.
Just my ramble for the day...
I mean, Mix the milk and protein powder together in a basic shaker, then eat the banana like an normal person. Grab your tablespoon, scoop some peanut butter, eat it, scoop again, eat it, and then you're done. It takes 10 seconds. Ice? Really?
When you make a shake, you gotta clean all the leftover shit out of the blender, and they are such a pain in the ass to clean, let it dry and then put it away.
Just my ramble for the day...