Who gives a ****. Churchill looked like a hermit crab, too.
I like running fast and lifting weights. We all can't be the same.
What is your workout / supplements / diet routine?
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Who gives a ****. Churchill looked like a hermit crab, too.
I like running fast and lifting weights. We all can't be the same.
Lifting generally 4-5 days a week since April. I split muscle groups up, so Legs, Chest/Tris, Back/Bis, Shoulders, Abs, and then maybe just arms if I get to 5/6 days in a week. Down about 6-7 pounds overall and a point or two off my body fat. 188lbs and about 16-17% bodyfat. Would like to get to 180lbs and maybe 13-14% body fat.
Swim a few times a month, usually a half mile in a session. Lots of walking for work and my dog. But other than that my cardio is pretty limited. I can run about a mile and a half before something hurts or I'm just bored of it.
Pretty healthy eater for the most part. Lots of fruit, hardboiled eggs, smoothies, vegetables for snacking, oatmeal.. I try and eat foods that are only on the outside isles of the grocery store.. The weekends and boozing is what kills me the most. I add another 1,000 calories on weekend nights and don't get quality nutrition in.
Protein powder and bars scattered throughout work, my apartment and my parents homes if I'm there. BCAA's for intraworkout. No preworkout, that stuff gives me jitters and anxiety.
Swim a few times a month, usually a half mile in a session. Lots of walking for work and my dog. But other than that my cardio is pretty limited. I can run about a mile and a half before something hurts or I'm just bored of it.
Pretty healthy eater for the most part. Lots of fruit, hardboiled eggs, smoothies, vegetables for snacking, oatmeal.. I try and eat foods that are only on the outside isles of the grocery store.. The weekends and boozing is what kills me the most. I add another 1,000 calories on weekend nights and don't get quality nutrition in.
Protein powder and bars scattered throughout work, my apartment and my parents homes if I'm there. BCAA's for intraworkout. No preworkout, that stuff gives me jitters and anxiety.
The goal for next year is to continue to settle down in my party ways and possibly start condensing muscle groups. Instead of 30 sets of Chest/Tris, maybe 35-40 of chest, tris and shoulders. I believe you have to adapt with age, and wrecking havoc on one or two body parts for an hour probably won't cut it in my 30's. Lessen the load a bit, but hit the muscles a bit more frequently.
Elliptical 6 days per week; resistance training 4 days per week. Blood pressure meds make me dizzy when doing the elliptical. Blacked out tonight and when I regained consciousness I was on the floor with the elliptical on top of me. Getting old is a *****.
5'9" 210 but it's a sexy 210 at 60 years old.
Emmitt Smith was 5'9 and 210. Sounds like you're ready for the preseason!
After my second back surgery two years ago, I was finally able to get into a more regular exercise routine. We pay $100 a year for the Beachbody online streaming access. If you don't have time to go to the gym it's an incredible way to exercise in your house. It gives you access to every Beachbody program that's ever been made. It's just an app on our firestick which we have on a television in our workout room in the basement. I can be in my basement and get a great workout in and be done in typically 45 minutes.
Everyone is different and there are multiple ways to skin a cat, but for me it's always about carbs. As long as I limit my carb intake to a moderate level, I can eat anything in moderation. I eat lots of protein and try to reasonably watch sugar and calorie intake. I'm 44 and it's definitely harder to lose weight as you get older but for me it's 90% diet.
Everyone is different and there are multiple ways to skin a cat, but for me it's always about carbs. As long as I limit my carb intake to a moderate level, I can eat anything in moderation. I eat lots of protein and try to reasonably watch sugar and calorie intake. I'm 44 and it's definitely harder to lose weight as you get older but for me it's 90% diet.
My problem with some of those video workouts, they end up hitting too many muscle groups all at once. They are great for loosing weight, and almost dying in the process (Insanity and Anarchy were brutal).. but it's hard to do those 25-30 min workouts AND add in a strength training program.
That's been my biggest hurdle with fitness. If you lift 5-6 days a week, how do you fit much else aside from light yoga and light cardio?
Eh. Why does strength training have to be so complicated?
I'd be willing to bet you could get similar results if you'd just squat, bench, and do pull-ups twice a week rather than a bunch of iso training.
I am a crossfitter. Work out almost every day. I run or lift on the rest days at the gym.
My mornings start with a 5:00 am work out, then work, then some type of cardio when work ends. On Wednesdays I work on techniques on certain lifts or weaknesses followed by cardio. Sunday are strict running.
Diet is strict. Have a protein drink after work out. Eat about 5 meals of around 100-150 calories during the day to supper. limit myself to 650 calories then. My supper is around 600 calories. I take in no more than 1500 calories a day. I lost a bunch of weight with this program. Will continue for a few more months.
My mornings start with a 5:00 am work out, then work, then some type of cardio when work ends. On Wednesdays I work on techniques on certain lifts or weaknesses followed by cardio. Sunday are strict running.
Diet is strict. Have a protein drink after work out. Eat about 5 meals of around 100-150 calories during the day to supper. limit myself to 650 calories then. My supper is around 600 calories. I take in no more than 1500 calories a day. I lost a bunch of weight with this program. Will continue for a few more months.
Probably. It's almost ingrained at this point. Did Chest/Tris yesterday, Here was the chest portion:
7 sets of Incline bench (building up to 1RM)
4 sets of dumbbell bench (4-7RM range)
3 sets of dips
3 sets of low cable decline press
6 sets of machine chest press until failure.
That's almost for sure too much for many people, and I'd argue it may cause problems for me into my 30's, doing 23 sets of chest. But you look at many bodybuilders, and that's light for a typical chest day.
I always hear 12-15 sets for a large muscle group and 3-6 for smaller ones... but I never feel like I'm getting adequate burn when doing that.
7 sets of Incline bench (building up to 1RM)
4 sets of dumbbell bench (4-7RM range)
3 sets of dips
3 sets of low cable decline press
6 sets of machine chest press until failure.
That's almost for sure too much for many people, and I'd argue it may cause problems for me into my 30's, doing 23 sets of chest. But you look at many bodybuilders, and that's light for a typical chest day.
I always hear 12-15 sets for a large muscle group and 3-6 for smaller ones... but I never feel like I'm getting adequate burn when doing that.
My issues had always been I was 0->100. All in or all off. So I would swing 20-30lbs seasonally. Last 2 years I've still swung but only about 5-8 lbs. Committing to the personal trainer was a good step and #2 was not going overboard with it. Finding a few things I like to do and eliminating a few items from my diet that were awful for me (soda, excessive candy, carbs most of the time).
Crash diets are impossible for long term. They set you up for failure. As soon as you have a few bad days you feel like a failure and then boom, binge eating returns. I bet a bunch of people would be surprised how much they'd drop by just walking every day and dropping soda/energy drinks.
Crash diets are impossible for long term. They set you up for failure. As soon as you have a few bad days you feel like a failure and then boom, binge eating returns. I bet a bunch of people would be surprised how much they'd drop by just walking every day and dropping soda/energy drinks.
Completely agree and that's exactly why I like having the app access. There are literally 40 or 50 different programs and each one has a dozen or so workouts within each program. You can choose to do full body stuff or isolated stuff. It's completely up to whatever you want to do. I don't follow anyone program – just pick out workouts from different programs.
Walking was big for me. 30 minutes would burn roughly 150 calories according to my Fitness Tracker (.. which reminds me, need a new one).
It's far too easy to ingest 150 calories than it is to burn it. The first thing that needs to be done is to whittle down your calorie intake, first with easy replacements, and then bigger ones. Cutting out 400-500 calories a day, without you even noticing, will always trump the effort it takes to burn that off.
It's far too easy to ingest 150 calories than it is to burn it. The first thing that needs to be done is to whittle down your calorie intake, first with easy replacements, and then bigger ones. Cutting out 400-500 calories a day, without you even noticing, will always trump the effort it takes to burn that off.
Appreciate all of the advice provided in this thread. Great stuff. I am always impressed with people who are successful at dieting.
I was one of those people who was always active. Could eat inordinate amount of food/often crappy food and not gain a pound. However, father time has caught up with me. I'm active, but not as active. I swear I can look at food and gain weight now. I have lost my metabolism but I have never lost my appetite. I love to eat. It is maddening. To me, dieting is the hardest thing I have ever tried to do, and if I am brutally honest with myself, I have to admit that I suck at it. I can not waste food. I eat my kids left overs. It's just frustrating. Nothing but love for those that can look at good food and just turn their cheek.
I was one of those people who was always active. Could eat inordinate amount of food/often crappy food and not gain a pound. However, father time has caught up with me. I'm active, but not as active. I swear I can look at food and gain weight now. I have lost my metabolism but I have never lost my appetite. I love to eat. It is maddening. To me, dieting is the hardest thing I have ever tried to do, and if I am brutally honest with myself, I have to admit that I suck at it. I can not waste food. I eat my kids left overs. It's just frustrating. Nothing but love for those that can look at good food and just turn their cheek.
Run 2 times a week, about 8 miles. Two days of core work. Two days of push-ups and light weights. Don't drink your calories (except for a few alcoholic beverages a week). Don't skimp on breakfast. Don't eat anything after dinner. Everything in moderation.
Run 40 miles a week, then mix in yoga/trx/spinning.
Supplements = I avoid at all cost. Mostly a gimmick and/or trying to take shortcuts, but there's no substitute for the real thing.
Diet = I used to eat **** 3-4 meals a day. Now I'm down to 1. The other 2-3 I keep it simple. Eat good, real food. Tons of raw veggies, fruit, and lean meat.
Tip: don't over complicate things. Eat better. Exercise more. Voila.
Supplements = I avoid at all cost. Mostly a gimmick and/or trying to take shortcuts, but there's no substitute for the real thing.
Diet = I used to eat **** 3-4 meals a day. Now I'm down to 1. The other 2-3 I keep it simple. Eat good, real food. Tons of raw veggies, fruit, and lean meat.
Tip: don't over complicate things. Eat better. Exercise more. Voila.
Would any of ya'll ever snort dried up dead Chinese baby fetus for vitality?
Can buy it off Craigslist.
Can buy it off Craigslist.
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That's a lot of running.
You're right about supplements being a gimmick. You have to get nutrition from the foods you eat.
also a crossfitter. I do jui jitsu in the mornings along with some type of yoga. I start every session off with 150 burpees. CrossFit and oly lift in the evenings along with ROMWOD
I'll be 40 in April. I count macros and try to eat something green with every snack and/or meal. 6'2", 218-220 pounds with 9.8 body fat %
Take 3x the recommended dose of N.O. Xplode and tell me it's a gimmick. You'll lift a car off a lady and then throw it back at her face.
I do think a lot of it is BS, though. You don't *need* tot ake any of it, if you get the right nutrition. But they're called "supplements" for a reason. They provide that 1-10% extra which can be a huge difference. Or, if you just can't get proper nutrition for some reason, they are there to assist.
I do think a lot of it is BS, though. You don't *need* tot ake any of it, if you get the right nutrition. But they're called "supplements" for a reason. They provide that 1-10% extra which can be a huge difference. Or, if you just can't get proper nutrition for some reason, they are there to assist.
Amazed at those who can spend 3 hours exercising. I don't mean that sarcastically, either. I have a hard enough time spending an hour a day doing something. And that'll change when I have a wife and kids and aging parents and more responsibilities.
Meh, I drink an espresso and I'm fine. If I'm on a long bike ride I take some energy blocks or gels. I'm trying to cut those out but that takes planning and prepping alternative snacks. I still crave sugar pretty strongly.
Other than that -> fish oil, probiotics and a melatonin are the only pills supplements I ever take.
Other than that -> fish oil, probiotics and a melatonin are the only pills supplements I ever take.
Sounds like you have developed a good foundation for yourself by going to the gym and trimming off most of what you don't want hanging around. To avoid plateauing, mix up workouts. You are following a routine and eventually the body will expect that routine. Switch up your styles of training. Add in circuit training that hits all parts of the body. Come up with some super-sets that can apply to the part of the body you are working on for that day. Sometimes do some cardio before your workout. Other days run a mile after the workout. Your body will be most affected when it doesn't expect or anticipate what type of training you are about to do.
And like a few people on here have said, don't completely rely on protein powders and pre-workouts too much. Like Marvin Gaye said, Ain't Nothing Like the Real Thing. Prioritize real food first. Meal prep is a pain in the *** in the beginning. But once you get the hang of it, it becomes second nature. The best way to avoid diet missteps is to already have your meals laid out. That way when you are driving home from work and passing Wendy's or whatever processed nightmare fast food restaurant, you won't be tempted to stop because you know you have a meal ready to go at home.
Rest is equally as important, too. Unless you are training to defeat The Rock, give your body some rest so muscles can heal and grow. I usually do three days on, one day off. And that day off can still be productive. A light run or some yard work. Something that gets you out of the chair you've been sitting in all day at work without having to gear up for another session at the gym. But rest is crucial for the 99% of us that aren't training to be the next Captain America. Hell, even Chris Evans admits that when they are doing those Marvel films they always shoot any scenes with him shirtless or even in a t-shirt because he ends up losing so much muscle mass once production begins. Most of the time the ridiculous physiques we see on whatever social media outlets or movies are not sustainable (not without something coming out of a needle, anyway).
It's good to keep pushing toward a goal and finding new ways to better yourself, but remaining practical and realistic at the same time is important, too.
And like a few people on here have said, don't completely rely on protein powders and pre-workouts too much. Like Marvin Gaye said, Ain't Nothing Like the Real Thing. Prioritize real food first. Meal prep is a pain in the *** in the beginning. But once you get the hang of it, it becomes second nature. The best way to avoid diet missteps is to already have your meals laid out. That way when you are driving home from work and passing Wendy's or whatever processed nightmare fast food restaurant, you won't be tempted to stop because you know you have a meal ready to go at home.
Rest is equally as important, too. Unless you are training to defeat The Rock, give your body some rest so muscles can heal and grow. I usually do three days on, one day off. And that day off can still be productive. A light run or some yard work. Something that gets you out of the chair you've been sitting in all day at work without having to gear up for another session at the gym. But rest is crucial for the 99% of us that aren't training to be the next Captain America. Hell, even Chris Evans admits that when they are doing those Marvel films they always shoot any scenes with him shirtless or even in a t-shirt because he ends up losing so much muscle mass once production begins. Most of the time the ridiculous physiques we see on whatever social media outlets or movies are not sustainable (not without something coming out of a needle, anyway).
It's good to keep pushing toward a goal and finding new ways to better yourself, but remaining practical and realistic at the same time is important, too.
Yep. I have a demanding job and four kids under 9 years old. It definitely gets tougher to workout. Even on the days I have time, I'm so damn tired it's hard to get a good workout. But I have definitely adapted. I do higher intensity, shorter timed workouts. And stopped eating like I was a 14 year old.
But what you said is exactly right-set good habits when you're young.
Yeah I've been chiseling away at good habits. No soda or sugary drinks, no bad condiments, vodka/sodas when I can, snack on whatever veggies that aren't disgusting.
Hit 900m today in the pool. No stops. But then housed like 4 slices of CBR pizza. I'll call it a wash.
Hit 900m today in the pool. No stops. But then housed like 4 slices of CBR pizza. I'll call it a wash.
I was in a double blind study and I thought that **** was amazing. Turns out I was in the placebo group.
Does anyone meal prep their breakfast? If so, what do you do?
A couple of weeks ago I fixed an egg white thing. Basically, it was egg whites and banana peppers baked, then when I heated it up I added some pico and hot sauce. It wasn't bad, but by day 4 I was having to make myself choke it down. As someone who grew up devouring carbs, it's difficult to find things for breakfast that I can handle consistently since I'm used to toast, bagels, biscuits, etc. I'll keep trying, it's just not easy for me.
A couple of weeks ago I fixed an egg white thing. Basically, it was egg whites and banana peppers baked, then when I heated it up I added some pico and hot sauce. It wasn't bad, but by day 4 I was having to make myself choke it down. As someone who grew up devouring carbs, it's difficult to find things for breakfast that I can handle consistently since I'm used to toast, bagels, biscuits, etc. I'll keep trying, it's just not easy for me.
I love chopping three hard-boiled eggs with 1/2 avocado – salt pepper hot sauce. Great low-carb high-protein on the go breakfast.