i run 20 to 40 miles a week..a do abs and bike too, some eliptical on my rest day, i do 6 days on 1 off usually...works for me im down to a size six and i eat what the fuck i want
i run 20 to 40 miles a week..a do abs and bike too, some eliptical on my rest day, i do 6 days on 1 off usually...works for me im down to a size six and i eat what the fuck i want
masturbation count as a workout?
I'm just gonna stop speaking figuratively here. "Sweat it off" meaning you've gotta work for it. You must do physical activities in order to burn the fat (i.e. running, etc.)Originally Posted by JustinSane110™
I just started working out this week.. Im sticking to cardio mostly right now and some light lifting, but nothing to hard due to the fact that I heard that heavy lifting is not good while you trying to loose weight or something alongs those lines.
I plan on going 5 days a week ( during the week )
Whats a good diet?
I'll trade you diet tips for reps... 2,000 reps sounds about right for a full diet plan.
working out is such a stress reliever I love it. I do cardio and abs everytime and trying to get back into my arm and chest cus i was restricted/unable to go to the gym for a while. Sucks trying to get muscle strength back though when you havent done in it in a while. im getting there again slowly.
I love going to the gym. I leave my worries at the door.
Sara, give it a few weeks, you'll notice a difference (I'm sure you knew that).
PROTEINS
Chicken Breast
Turkey Breast
Lean Ground Turkey Breast
Swordfish
Orange Roughy
Salmon
Tuna
Crab
Lobster
Shrimp
Top Round Steak
Top Sirloin Steak
Lean Ground Beef
Buffalo
Lean Ham
Egg Whites
Egg Substitutes
Low Fat Cottage Cheese
Fillet Mignon
Ahi
Tri Tip Steak
CARBS
Baked Potato
Sweet Potato
Yam
Squash
Pumpkin
Steamed Brown Rice
Steamed Wild Rice
Oatmeal
Barley
Beans
Corn
Strawberries
Honeydew Melon
Apple
Orange
Fat-Free yogurt
Whole Wheat Bread
Grits
Cream of Wheat
Pasta
VEGETABLES
Broccoli
Asparagus
Lettuce (dark green)
Carrots
Cauliflower
Green Beans
Green Peppers
Spinach
Tomato
Peas
Brussels Sprouts
Artichoke
Cabbage
Celery
Zucchini
Cucumber
Onion
1. Eat 4-5 meals per day. Space your meals 3 hours apart.
2. Three of the meals must contain (1) protein, (1) Carb & (1) vegetable from the list.
3. The other 1-2 meals you may use meal replacement shakes or use (1) protein & (1) carb from the list.
4. No carbs 4 hours before bedtime.
5. One serving of carbs equals the size of your clenched fist.
6. One serving of protein equals the size of your flat hand. Eat as many veggies as your want.
LOTS OF WATER!
If you're wanting to build mass, take in more protein.
This is a post for all the newbies and curious members out there that are in doubt over their diet.
The basics of bodybuilding nutrition is typed up by me here so you should be able to grasp a general feel for what your diet needs to consist of.
Protein:
You need a gram or protein for every pound of bodyweight for growth. I say it should be 1.2 grams to make sure your getting enough...
Example... 170lb average bodybuilder needs 180g of protein or in my case (170 x 1.2 = 204g).
I weigh 170lbs but i take in 220g to make sure i'm getting enough.
Protein sources:
Try and eat a whole range of proteins like chicken, tuna, beef, lamb and nuts. (nuts are a good source of protein)
Meats contain amino acids which are the building blocks of muscle, they help repair and build muscle fibres.
Taking in a range of protein sources ensures your getting a good range of amino acids too as well as not getting bored of eating the same thing every day/meal.
Carbs:
Carbs provide fuel for your body, getting the carb levels right is a very fine balance between:
1*putting on quality muscle with a little fat
2*putting on quality muscle with alot of fat
3*cutting up (losing a bit of muscle but alot of fat)
Number one is a bulking diet which involves 3-4g of carbs per lb of bodyweight, eating complex carbs like rices/pastas/potatoes/vegeatbles/grains etc...
Number two is a "see food bulk diet" which most people think will build a great physique. WRONG!!!
This diet will involve multiple trips to Mac Donalds and generally involves adding a few love handles in the process.
Number 3 is a cutting diet, handy for when you've just finished bulking up and want to show of that muscle but lose the fat covering it first. To do this the carbs need to be cut right down to starve the body of energy and make the body dip into its existing fat stores for energy.
You will lose muscle in this process as muscle can be burned as fuel when the body gets desperate for energy, its advised to bump up your protein intake to counteract this catabolic process.
Carbs can make or break a training day, too little carbs before training will make you run on half throttle and you will lose steam quickly. Think of it as filling the fuel tank before starting the engine, you want to work at max power...
An hour before a workout, take in at least 60-100g of complex carbs that will slow burn throught the workout. Slow burning is the term i use as simple carbs will produce an energy spike for a short while,but is followed by burnout that will leave you tired.
After a workout, your body will be gasping for energy, it will need carbs and fast, you have a half hour window to promote anabolic growth (muscle building) before the body switches into a catabolic process and starts to find energy sources anywhere it can, usually muscle...
By taking a carb/protein drink after training or eating a post workout bar, will help your body start to recover from the ordeal you've place upon it.
Fats
The dreaded word shunned in every gym across the globe!
Fats are essential to the body's normal processes, without it we would slope into a coma and die.
BF% is how much bodyfat we are storing relative to our weight. Fats need to be taken in in healthy doses in bodybuilding so dont start taking fat out of everything.
Just use common sense, use a George Foreman grill when cooking meats, take the skin of chicken, avoid dressings such as full fat mayonnaisse etc..
Water
The body needs at elast 3 litres of water a day to keep it hydrated, never supplement water with alcohol or fizzy drinks, drink juices or squashes instead.
If your using creatine then you will need water to stop getting dehydrated all the time.
Drink during workouts as it helps flush out all the toxins and lactic acids building up while you train.
These are just the basics, hope this helps...
Here's a list of foods preferred by bb'ers.. It's in the lastest 'Advanced Nutrition' section in this month's FLEX (with Arnold on the cover...yea yea, bb mag's are full of ads n crap but this nutrition articles make sense..)
I'll even take the trouble to type it out (thank me later )
Source: FLEX Sept 2003 Issue pg 190
Q: As a bodybuilder are there any foods I should avoid other than junk foods?
A: Yes & now. In all food categories some foods are better than others in terms of nutrient profiles and macronutrient compositions. As a pro bodybuilder, I recommend a diet based on whole foods with the addition of supplements to help you achieve your desired physique goals.
With that said, within each category of whole foods, some are better than others depending on your needs and how your body responds to them. Try to choose from among the better options most of the time. Here are a few food categories and some of my picks for Best Bets & Worst Choices.
Vegetables:
Best Bets: Asparagus, green and red peppers, broccoli, spinach and leafy greens
Worse choices: Corn and peas are somewhat starchy, and they should be eaten in moderation. Carrots provide good nutrients, but they are also high in starchy carbs. Eat these as frequently as desired, cooked or raw but in moderate quantities
Fruits:
Best Bets: Blueberries, strawberries, raspberries and oranges
Worse choices: Grapes, bananas and watermelon. What they offer in nutrients and fibre doesn't offset the carbs these fruits contain
Worst choice: Fruit juice. Virtually all fruit juices are high in sugar relative to their nutritional value and should be avoided.
Meat:
Best Bets: Lean beef, skinless chicken breast & fish. Fish, regardless of whether it's lean or fatty, is an excellent bodybuilding choice because it contains healthy and necessary fats.
Worse Choices: Ground beef and dark-meat chicken with skin. These meats contain far more saturated fat than the lean counterparts listed in 'Best bets'
Grains:
Best Bets: Oatmeal, brown rice and whole-grained bread
Worse choices: White rice, pasta and white bread. These carbs are mostly processed, and they are much lower in nutrients and fibre than the 'Best bets'
These are just some examples of the types of foods you can select to further your bodybuilding progress.
**end article**
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