Diet and Exercise Questions!
- Thread starter Rush
- Start date
.. Belatedly, thanks for all the advice!
I did some grocery shopping today, with a 'new' list of stuff that I thought would do some good. So here's what I bought; tell me if I did alright ..
Canned tuna in water, shrimp (already cooked, just need to thaw 'em and eat 'em), pineapple, baby carrots, string beans, asparagus, salad mix (romaine, iceburg, spinach), non-fat yogurt, lean ground beef, skim milk, and Gatorade.
I've also been doing a half hour of various kinds of sit-ups, leg throws, squats, and lunges every other day. And I'll tell you what, I can DEFINITELY feel it in my muscles right now .. It's great!
The pilates do look interesting, though .. and I've known a few people that do them. I'll have to see about buying a video, because I looked at some workouts online and don't understand exactly how to do the movements without some kinda visual aid, haha.
I did some grocery shopping today, with a 'new' list of stuff that I thought would do some good. So here's what I bought; tell me if I did alright ..
Canned tuna in water, shrimp (already cooked, just need to thaw 'em and eat 'em), pineapple, baby carrots, string beans, asparagus, salad mix (romaine, iceburg, spinach), non-fat yogurt, lean ground beef, skim milk, and Gatorade.
I've also been doing a half hour of various kinds of sit-ups, leg throws, squats, and lunges every other day. And I'll tell you what, I can DEFINITELY feel it in my muscles right now .. It's great!
The pilates do look interesting, though .. and I've known a few people that do them. I'll have to see about buying a video, because I looked at some workouts online and don't understand exactly how to do the movements without some kinda visual aid, haha.
- :
- 2001 Pro 2.0 LX
eat all you want....then shove your finger down your throat and throw it back up. It's a proven method.
well anyways, I just joined a gym and started a nice diet not to long ago. here is a cool website you can join for free.-> www.freetrainers.com If you have any questions on the site just hit me up. I've been lookin around for like 2 weeks and it has a workout plan and schedule and also a diet plan and nutrition facts and what to eat and what not to.
well anyways, I just joined a gym and started a nice diet not to long ago. here is a cool website you can join for free.-> www.freetrainers.com If you have any questions on the site just hit me up. I've been lookin around for like 2 weeks and it has a workout plan and schedule and also a diet plan and nutrition facts and what to eat and what not to.
www.crossfit.com..............feel the pain
www.crossfit.com feel the pain
- :
- 99 LX
if you're seroius about it here you go:
The BASICS-
1.Postworkout Nutrition- Im a firm believer that PWO nutrition is hands down the most important aspect of dieting. It is within the 15 minutes after a workout that your body is in dire need of nutrients. It is a completely anabolic state, and what you take in can be optimized to ensure maximum results. A general rule of thumb is 40-60 grams whey protein, and double the amount of whey in carbohydrates (50% dextrose/50% maltodextrin).
2. Carbs- You are damn right, carbs. In a strict cutting diet the majority of your carbs should come in the form of PWO nutrition, and the remainder in breakfast. Fibrous veggies are a staple, but keep in mind that they dont count towards intake, as they have negligible impacts on blood sugar levels. (Exceptions: Carrots, Peas) All high glycemic carbs outside of PWO should be avoided. The best sources of low GI carbs can be found in oatmeal and brown rice, as well as yams.
3. Protein- You need tons. 1.5-2.0 grams per pound of lean bodyweight is a good general rule of thumb. You should take in a good portion of your protein in the source of real meals, avoid intaking too many shakes, as real food comes to a better benefit. The list foods with high protein bioavailability is extensive, and I will only cover a few, (Egg whites, Lean steak, Chicken breast, the list goes on forever.).
4. Fats- Guess what? You need fat to lose fat. We are talking about the granddaddy of fats, the EFA (Essential Fatty Acid). Good sources of fat are ( Flax Oil, Nuts, Salmon, Olive Oil).
5. The separation of Carbs and Fats- This is a hotly debated issue, but again, in my opinion, an important aspect nonetheless. Remember that it is often when you eat items and with what you eat them that is more important than what you are eating. A mouthful, I know, but stay with me. Remember that when you take in certain carbs, you can spike your insulin levels. If you are taking in fats when your insulin has been spiked, you are allowing the basic laws of physiology to act out, and you allow for a higher propensity for fat storage. Separation is key. The sample diet will give a good example of how to separate them.
6. Supplements-
Glutamine: Helps prevent catabolism when cutting. Best used in dosages of 10grams daily, 5 grams before cardio, 5 grams at another interval, but not after workout as it fights for absorption with the glutamine peptides in whey.
ALA/R-ALA: Gets my supplement of the day award. R-ALA is effective in lowering the spike of insulin when certain carbs are consumed. I could give you a dissertation on the stereoentisomeric properties of the R, but all you need to know is that it has been found to shuttle carbohydrates away from adipose and into myocytes. Translation: Away from fat cells, into muscle cells. Its a supplement, however, not a miracle worker. Its not a crutch, and wont do anything about fat intake. ALA and R-ALA can also aid in the expedition of the ketogenic state. Remember that if you buy R-ALA that you supplement it with Biotin. Glucorell-R is prepackaged with it. If you can afford it, go for it. As far as dosage, with the R, you are looking at 1-2 pills of Glucorell R for each 30-40grams of carb intake.
Protein and Carb Shakes: Im not going to cover protein, because even if you cant afford it, you should sell a kidney to get some. Carb drinks are rather convenient, and companies offer pre mixed dosages, (CarboHit, Glycoload, UltraFuel). Dextrose and Maltodextrin can be bought from most supplement stores or online.
7. Cheating- Cheating is essential. Why? Remember, the body runs on homeostasis, it likes to keep balance. After eating so well after a week, your body begins to adjust, and fat loss over time will not be as rapid. The other extremely important aspect is mental sanity. So many diets crash and fail because people dont give themselves a chance to breath. Remember, cheating is not an opportunity for you to pillage the entire mall food court. Shoot for a cheat meal, not an all out binge. A fast food value meal can be 2,000 calories. Eat that 3 times on one day, and youve consumed 6,000 calories. And thats not good in any case.
8. Cardio- Cardio and cutting usually go hand in hand. I won't go into specifics about length, other than cardio shouldn't be excessive. 45 minutes to one hour daily should be sufficient, and should be performed on an empty stomach.<!-- / message -->
The BASICS-
1.Postworkout Nutrition- Im a firm believer that PWO nutrition is hands down the most important aspect of dieting. It is within the 15 minutes after a workout that your body is in dire need of nutrients. It is a completely anabolic state, and what you take in can be optimized to ensure maximum results. A general rule of thumb is 40-60 grams whey protein, and double the amount of whey in carbohydrates (50% dextrose/50% maltodextrin).
2. Carbs- You are damn right, carbs. In a strict cutting diet the majority of your carbs should come in the form of PWO nutrition, and the remainder in breakfast. Fibrous veggies are a staple, but keep in mind that they dont count towards intake, as they have negligible impacts on blood sugar levels. (Exceptions: Carrots, Peas) All high glycemic carbs outside of PWO should be avoided. The best sources of low GI carbs can be found in oatmeal and brown rice, as well as yams.
3. Protein- You need tons. 1.5-2.0 grams per pound of lean bodyweight is a good general rule of thumb. You should take in a good portion of your protein in the source of real meals, avoid intaking too many shakes, as real food comes to a better benefit. The list foods with high protein bioavailability is extensive, and I will only cover a few, (Egg whites, Lean steak, Chicken breast, the list goes on forever.).
4. Fats- Guess what? You need fat to lose fat. We are talking about the granddaddy of fats, the EFA (Essential Fatty Acid). Good sources of fat are ( Flax Oil, Nuts, Salmon, Olive Oil).
5. The separation of Carbs and Fats- This is a hotly debated issue, but again, in my opinion, an important aspect nonetheless. Remember that it is often when you eat items and with what you eat them that is more important than what you are eating. A mouthful, I know, but stay with me. Remember that when you take in certain carbs, you can spike your insulin levels. If you are taking in fats when your insulin has been spiked, you are allowing the basic laws of physiology to act out, and you allow for a higher propensity for fat storage. Separation is key. The sample diet will give a good example of how to separate them.
6. Supplements-
Glutamine: Helps prevent catabolism when cutting. Best used in dosages of 10grams daily, 5 grams before cardio, 5 grams at another interval, but not after workout as it fights for absorption with the glutamine peptides in whey.
ALA/R-ALA: Gets my supplement of the day award. R-ALA is effective in lowering the spike of insulin when certain carbs are consumed. I could give you a dissertation on the stereoentisomeric properties of the R, but all you need to know is that it has been found to shuttle carbohydrates away from adipose and into myocytes. Translation: Away from fat cells, into muscle cells. Its a supplement, however, not a miracle worker. Its not a crutch, and wont do anything about fat intake. ALA and R-ALA can also aid in the expedition of the ketogenic state. Remember that if you buy R-ALA that you supplement it with Biotin. Glucorell-R is prepackaged with it. If you can afford it, go for it. As far as dosage, with the R, you are looking at 1-2 pills of Glucorell R for each 30-40grams of carb intake.
Protein and Carb Shakes: Im not going to cover protein, because even if you cant afford it, you should sell a kidney to get some. Carb drinks are rather convenient, and companies offer pre mixed dosages, (CarboHit, Glycoload, UltraFuel). Dextrose and Maltodextrin can be bought from most supplement stores or online.
7. Cheating- Cheating is essential. Why? Remember, the body runs on homeostasis, it likes to keep balance. After eating so well after a week, your body begins to adjust, and fat loss over time will not be as rapid. The other extremely important aspect is mental sanity. So many diets crash and fail because people dont give themselves a chance to breath. Remember, cheating is not an opportunity for you to pillage the entire mall food court. Shoot for a cheat meal, not an all out binge. A fast food value meal can be 2,000 calories. Eat that 3 times on one day, and youve consumed 6,000 calories. And thats not good in any case.
8. Cardio- Cardio and cutting usually go hand in hand. I won't go into specifics about length, other than cardio shouldn't be excessive. 45 minutes to one hour daily should be sufficient, and should be performed on an empty stomach.<!-- / message -->
- :
- 2001 Pro 2.0 LX
well, I knoew this was comming. here's the dok with all his mumbo jumbo. thinking he knows what he's talkin about. pffft
65racecoupe
Member
- :
- Turbo (soon) Yellow 2002 P5
Good grocery list except for the gatorade, unless you drink it correctly (during a VERY strenous workout session which lasts over an hour, which I don't think you are going to be doing, or after working out.)
You shouldn't drink Gatorade if you aren't working out. It is sugar water, basically. No juice or soda either.
You shouldn't drink Gatorade if you aren't working out. It is sugar water, basically. No juice or soda either.
NoRotorNoMotor
Member
- :
- 2003.5 Black Protege5
sex...lots of sex
https://www.amazon.com (commissions earned)
+
https://www.amazon.com (commissions earned)
+
http://www.msprotege.com
=
fun for everyone
but seriously, i've heard those workouts are pretty crazy and they could teach you some other skills to keep the man in your life entertained
just wondering, how come no gym?
+
https://www.amazon.com (commissions earned)
+
http://www.msprotege.com
=
fun for everyone
but seriously, i've heard those workouts are pretty crazy and they could teach you some other skills to keep the man in your life entertained
just wondering, how come no gym?
Here are some random points.
-walking is not aerobic exercise. you will burn calories, and use your muscle, but you are not going to get in shape by walking.
-girls will not get big muscles by weight training. you do not have the genetics. you will, however, increase size somewhat, increase strength and as an bonus, will increase metabolism by weight training. Women that get large huge have to spend 3 hours a day, and a super strick diet regime to do so. roids also help. If you see a ripped chick with a transvestite voice, she's on roids.
-doing situps will not give you ripped abs. guys nor girls. to get ripped abs, you must LOSE FAT. you could do 1 million situps, but if you have a fat gut covering your abs, it won't matter.
-pilates is not for everyone. I weigh 305lbs(I jjust lost 45 lbs since Sept). Everything I do - getting out of bed, sitting up, standing up, laying down, walking, turning around, bending over - works my 'core' muscles. Imagine, any of you who weigh in the 150-200 lb range, strapping 100 lbs of weight to your body, and see how much of a workout your daily life is.
-the bigger you are, the more calories you burn. Men burn more calories than women, even of the same mass. The older you are, the less calories you burn.
-walking is not aerobic exercise. you will burn calories, and use your muscle, but you are not going to get in shape by walking.
-girls will not get big muscles by weight training. you do not have the genetics. you will, however, increase size somewhat, increase strength and as an bonus, will increase metabolism by weight training. Women that get large huge have to spend 3 hours a day, and a super strick diet regime to do so. roids also help. If you see a ripped chick with a transvestite voice, she's on roids.
-doing situps will not give you ripped abs. guys nor girls. to get ripped abs, you must LOSE FAT. you could do 1 million situps, but if you have a fat gut covering your abs, it won't matter.
-pilates is not for everyone. I weigh 305lbs(I jjust lost 45 lbs since Sept). Everything I do - getting out of bed, sitting up, standing up, laying down, walking, turning around, bending over - works my 'core' muscles. Imagine, any of you who weigh in the 150-200 lb range, strapping 100 lbs of weight to your body, and see how much of a workout your daily life is.
-the bigger you are, the more calories you burn. Men burn more calories than women, even of the same mass. The older you are, the less calories you burn.
Yeah, regarding the if you feel hungry drink water comment, sometimes the body or the brain or whatever cannot distinguish between hunger and thirst, so it gives you the same feeling. Most people think they're hungry when infact they are just thirsty. Also it is vital that the last meal that is eaten is sometime around 8 or 9 pm at the latest. Also breakfast is crucial.
gapeachsp5 said:
Iceman112k3
Member
- :
- '02 Protege 5
benzete said:
Not at all true, your last meal can be 15 minutes before bed if you want it to be, staying awake after eating does nothing because your not going to really be burning any more calories infact a small healthy snack before bed will help keep your metabolism up, training your body not to store excess food because it knows more material will be arriving shortly.
- :
- '08 Jetta; '10 Wrangler Unlimited
portions........
i went from about 220 in april to about 190 before my wedding in sept just by eating regular portions 90% of the time. no exercise involved......!
-R
i went from about 220 in april to about 190 before my wedding in sept just by eating regular portions 90% of the time. no exercise involved......!
-R
