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What is your workout / supplements / diet routine?

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natron20

New member
Oct 11, 2006
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Curious to what others might be doing as I'm ready to find a new idea or two I can implement.

I hired a personal trainer 13 months ago to try and finally get over the hump where I had been stuck for years. I'm down about 45 to 47 pounds now, added some muscle, and have a pretty consistent workout routine.

I'm in the gym 6 days/week. I meet with my trainer two days, then do the rest on my own. I rotate between arms, back, chest/core, legs, shoulders, and calves. I am currently following a program developed by a semi-pro body builder that is 8 weeks long, and has a workout a day for 6 days/week lined out for simpletons like me. I like the program, so once this 8 weeks is finished I'll probably go back and start it over. I also do cardio mixed in too. I finished a couch to 5k program then moved on to, and completed, a 5k to 10k program. I finished the Bluegrass 10,000 last month.

I'm not very big on supplements as I get overwhelmed at all the choices. Right now I take C4 pre-workout before probably 75% of my workouts. Honestly, I cannot really tell when I take it, but I notice when I don't for some reason. About halfway through my workout I drink Pro Jym Post Workout. If I'm feeling sore I also keep BPI BCAAs on hand, and will drink one to help with that.

As for diet, I try to get as much protein as possible. I also try to keep my carbs, sugars, and fat low, but mercy is that difficult. For my program that I mentioned above I'm supposed to consume 280 grams of protein/day, less than 150 grams of carbs, and if I try to keep the sugar in anything at less than 7 grams/serving. Honestly, diet is where I struggle the most. I get most of my protein from Premier Protein shakes (30 grams), Ump Protein powder (20 to 30 grams depending on how much I want), Oikos triple protein yogurt (15 grams), and those tuna creations packets. Unfortunately, I have no idea how to cook, and am single, so I end up wasting food when I do try to meal prep.

At this point my diet is the real struggle. I'm about 18 to 20 pounds away from my goal weight, but I've been spinning my wheels at this weight range for months now. I'm so ready to get over the plateau, so hopefully I can get some ideas from you folks.
 
funKYcat75

funKYcat75

Well-known member
Apr 10, 2008
32,258
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Sounds like you're a healthy dude. Screw a goal weight. Best of luck.
 
N

natron20

New member
Oct 11, 2006
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funKYcat75 said:
Sounds like you're a healthy dude. Screw a goal weight. Best of luck.
Click to expand...

Thanks, but I still have a ways to go. A few years ago I was pushing 4 bills, so I've come a long way, but I'm determined to see this through.
 
warrior-cat

warrior-cat

Well-known member
Oct 22, 2004
190,049
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Workout 6 days a week from 5am-6am. Strength and Martial arts training. Teach Martial arts 2 nights a week for 1 1/2 hr each. Diet is eat basically what ever I want in moderation if I can but, don't always follow the moderation part. 25 lbs over weight according to most expert sites.
 
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T

TheEgyptianMagician

New member
May 6, 2004
15,086
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Weight train lightly with free weights and calisthenics about 3x a week.

Jog 3-6 miles 3-7x a week.

Pick up soccer 1-4x a week.

At some point I plan on introducing something different, like Brazilian Jiu Jitsu.

Eat whatever whenever I want, but I tend to prefer the taste of healthier foods and don't particularly like eating out. Supplement with pretty much just fishoil, multivitamin, bcaas and some bioactive compounds like turmeric. I would have to go out of my way to try to gain weight. I have a lot of respect though for people who turn the corner and lose weight get healthy.
 
S

shockdaddy19

Member
Aug 30, 2012
746
185
43
Couple of general thoughts. And you're correct, it's all about diet in terms of losing weight, it's roughly 80%, the gym is 20%.

Gotta be honest, you need to buy yourself a grill. I understand being a bachelor and not being a gourmet chef, but dude, buy a grill and perform some trial and error. Will greatly help you having some grilled chicken or some filet. I used to compete and the tilapia/tuna/seafood diet gets old.

I would try to limit the shake intake and supplement that with whole foods, period. Shakes are fine when in a pinch, but they don't replace whole food. If you think the diet is the main issue and cooking just won't happen, look at bitemeals.com. This is a Louisville based business run by Katy Hearn and her husband, Hayden. Really good people who know their stuff. They're also Cats fans. For a fee, they will handle the food for you.

I would think about how you can trick your metabolism to get you out of the plateau. Perhaps some HIT workouts? Switch up your cardio routine and incorporate some sprints. A big part of this is simply jump starting your metabolism. So I'd keep your workouts moving at a brisk pace with very little rest in between sets.
 
K

kevcat

New member
Feb 26, 2007
27,686
702
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natron20 said:
Curious to what others might be doing as I'm ready to find a new idea or two I can implement.

I hired a personal trainer 13 months ago to try and finally get over the hump where I had been stuck for years. I'm down about 45 to 47 pounds now, added some muscle, and have a pretty consistent workout routine.

I'm in the gym 6 days/week. I meet with my trainer two days, then do the rest on my own. I rotate between arms, back, chest/core, legs, shoulders, and calves. I am currently following a program developed by a semi-pro body builder that is 8 weeks long, and has a workout a day for 6 days/week lined out for simpletons like me. I like the program, so once this 8 weeks is finished I'll probably go back and start it over. I also do cardio mixed in too. I finished a couch to 5k program then moved on to, and completed, a 5k to 10k program. I finished the Bluegrass 10,000 last month.

I'm not very big on supplements as I get overwhelmed at all the choices. Right now I take C4 pre-workout before probably 75% of my workouts. Honestly, I cannot really tell when I take it, but I notice when I don't for some reason. About halfway through my workout I drink Pro Jym Post Workout. If I'm feeling sore I also keep BPI BCAAs on hand, and will drink one to help with that.

As for diet, I try to get as much protein as possible. I also try to keep my carbs, sugars, and fat low, but mercy is that difficult. For my program that I mentioned above I'm supposed to consume 280 grams of protein/day, less than 150 grams of carbs, and if I try to keep the sugar in anything at less than 7 grams/serving. Honestly, diet is where I struggle the most. I get most of my protein from Premier Protein shakes (30 grams), Ump Protein powder (20 to 30 grams depending on how much I want), Oikos triple protein yogurt (15 grams), and those tuna creations packets. Unfortunately, I have no idea how to cook, and am single, so I end up wasting food when I do try to meal prep.

At this point my diet is the real struggle. I'm about 18 to 20 pounds away from my goal weight, but I've been spinning my wheels at this weight range for months now. I'm so ready to get over the plateau, so hopefully I can get some ideas from you folks.
Click to expand...
Good for you. However, for me, your routine would be too complicated and way too time consuming.

I've been doing T-25 for more than two years now. The first 3 months I just followed their calendar routine.
After that, I just do 4-5 days of their different sets.

The great thing is I can walk downstairs, hit play, do the 25 minute non stop routine, then follow their 2-3 minute cool down stretches, and then walk back upstairs. 30 minutes tops.

I lost 43 pounds, and have kept it off. I really havent changed my diet. I still drink too much and I like to eat.
 
C

Crushgroove

New member
Oct 11, 2014
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-Raw vegetable juice to replace at least 1 meal/day
-Walk dog 3 miles/day
-Maybe 50 jumping jacks to get heart rate up, 20 pushups to prompt muscle growth
-Keep daily caloric intake below 1800
-Plow wifey with vigor and aplomb

This basic routine helped me lose over 50lbs about 5 years ago
 
C

Crushgroove

New member
Oct 11, 2014
7,331
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jcrow10 said:
How are you slobs 40+ pounds over?

I've never been more than 5.
Click to expand...
Put on all my weight within a year of graduating. Had my own place for the first time, realized there was no one around to tell me I shouldn't eat that, then spent 25 years on my ***, staring at computer screen for work.

It happens.
 
R

Ron Mehico

New member
Jan 4, 2008
15,475
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Go to gym twice a week, then do a workout at home once a week. During the work week for breakfast I eat a protein bar, either a veggie burger or smoothie for lunch, and a lean protein and vegetable for dinner. On weekends I eat like ****. Used to do more gym but can't with a 6 month old at home so I'm just really strict with my diet during the week. I'm 6 feet tall 165lbs so it works, used to be a lot more fit but now goal is just to stay slim. Will go back to gym more when kiddos get older as I'm a gym rat at heart but for now just trying to maintain as much as possible. My one day a week workout at home follows the 100 push-up workout which I love, google it it's s quick 10 min supplement a day.
 
anthonys735

anthonys735

Well-known member
Jan 29, 2004
62,548
7,085
113
Also hired a trainer a year ago. Biggest change. Having those 2 times set per week has been great motivation to keep me straight. As for diet, it comes and goes but try to limit carbs and stick with meat, dairy, veggies and fruit. Recently I cut out some silly sugars I had been going overboard on. Been trying to not make drastic changes but a series of small changes that fit into my lifestyle.
 
W

WayneDougan_rivals170043

New member
Jan 28, 2007
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Tim Ferriss might be a bit of a nut, but his slow carb diet works pretty well.

Basically eat beans, veggies and meat for your meals 6 days per week. And whatever you want on day 7. Seems to be pretty effective for me.
 
C

catholic_back

New member
Oct 25, 2004
7,721
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Commence the hating...

Crossfit 5-6x/week. Run 3-5 miles couple times a week schedule permitting. Long bike ride when I can. Adult soccer and other sports leagues once a week.

Now I just try to not eat processed junk, limit carbs, and eat real food. When I was actively trying to lose weight I tracked everything in MFP religiously and kept under 1800 calories/day and less than 20-40 carbs a day.

In the last year I'm easily in the best shape of my life since high school. Probably could lose 5-10 at the moment, but there is no way in hell I'll let myself get back to the 30-40+ I was at right after college. God that was miserable.
 
H

Hank Camacho

Well-known member
May 7, 2002
27,366
2,445
113
I rarely eat breakfast or lunch during the week unless it is some sort of social / work meeting or event. If I do eat during the day, I go high protein and fat like an omelette or a salad topped with steak. I don't snack. I don't drink anything with calories other than alcohol. I also don't sweat it if I occasionally pig out on pizza, burgers, beer, or whatever so as long as most of what I do eat is meat, vegetables, and good fat and that I do not eat that often.

I work in the garden and yard a lot. I try to walk or bike as much as I can for routine errands and only use the car as a last resort. I grow a garden and try to eat at least a little something every day that is homegrown during growing season.

I've got kettlebells spread throughout the house and basic weights in the garage. I am bad about "working out" but I do try to get at least some weight lifting in a week. On the other hand, I would have to be paid to enter a gym at this point because it seems like an utter waste of time and money for my goals.

I should be better about it, especially about lifting weights and doing some regular yoga/stretching to keep up muscle mass and flexibility because I have a largely sedentary job, but I'm married, thin, and my weight has not fluctuated more than 3 or 4 pounds either way since I put on and took off 15 pounds of beer weight in college 15 years ago so I'm not too worried about it either.

Being physically and mentally active and avoiding processed food seems to be all that really matters for me to maintain a basic level of fitness. I could do a lot better but I don't really have much motivation to do so at this point.
 
U

UKserialkiller

New member
Dec 13, 2009
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Meatless/dairy free diet. 0% cholesterol. Load up on carbs and protein. Lost 25 pounds. Drink beer. Run about 5 miles a week and do sit ups and chest stuff.

Take Biosil, Resveratrol, b-12, calcium magnesium. Feel great.
 
D

domino79

New member
Feb 2, 2008
46,122
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Day 1: 100 yard Sprints
Day 2: full body routine with squats, pull ups focus (6x4 to 12x3); hamstrings and chest exercises (3-4x8-12), core work.
Day 3: rest
Day 4: same as day one
Day 5: full body routine with deadlifts and bench focus(6x4 to 12x3) quad and back exercises in the 3,4 set 8-12 rep range)
Day 6: rest

Diet: fist sized servings of protein, vegetable, low glycemic fruit. Eat healthy most of the time.

Don't stress about anything as long as I'm moving and getting through routine. Preempt stressors by setting aside time for sleep and meditation.

Don't watch the news.
 
L

legalbeagle123

New member
Jun 16, 2001
28,377
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Run 50-60 miles per week.

Lift 5 times per week.

Limit fat intake.

Eat the hell out of carbs for energy.
 
B

blanktree

Member
Dec 21, 2002
4,115
23
38
natron20 said:
Curious to what others might be doing as I'm ready to find a new idea or two I can implement.

I hired a personal trainer 13 months ago to try and finally get over the hump where I had been stuck for years. I'm down about 45 to 47 pounds now, added some muscle, and have a pretty consistent workout routine.

I'm in the gym 6 days/week. I meet with my trainer two days, then do the rest on my own. I rotate between arms, back, chest/core, legs, shoulders, and calves. I am currently following a program developed by a semi-pro body builder that is 8 weeks long, and has a workout a day for 6 days/week lined out for simpletons like me. I like the program, so once this 8 weeks is finished I'll probably go back and start it over. I also do cardio mixed in too. I finished a couch to 5k program then moved on to, and completed, a 5k to 10k program. I finished the Bluegrass 10,000 last month.

I'm not very big on supplements as I get overwhelmed at all the choices. Right now I take C4 pre-workout before probably 75% of my workouts. Honestly, I cannot really tell when I take it, but I notice when I don't for some reason. About halfway through my workout I drink Pro Jym Post Workout. If I'm feeling sore I also keep BPI BCAAs on hand, and will drink one to help with that.

As for diet, I try to get as much protein as possible. I also try to keep my carbs, sugars, and fat low, but mercy is that difficult. For my program that I mentioned above I'm supposed to consume 280 grams of protein/day, less than 150 grams of carbs, and if I try to keep the sugar in anything at less than 7 grams/serving. Honestly, diet is where I struggle the most. I get most of my protein from Premier Protein shakes (30 grams), Ump Protein powder (20 to 30 grams depending on how much I want), Oikos triple protein yogurt (15 grams), and those tuna creations packets. Unfortunately, I have no idea how to cook, and am single, so I end up wasting food when I do try to meal prep.

At this point my diet is the real struggle. I'm about 18 to 20 pounds away from my goal weight, but I've been spinning my wheels at this weight range for months now. I'm so ready to get over the plateau, so hopefully I can get some ideas from you folks.
Click to expand...


Couple of things I would say:

You may need to re-address your food intake. Part of the reason you may be spinning your wheels is because the intake recommendations were based on your previous body weight. Now that you have lost weight, you may need to lower your caloric intake to reflect that.

Secondly, you are going to feel more satiated if you eat food instead of relying on shakes and powders to get your protein. You might want to find some alternative protein sources that you enjoy and feel comfortable making.

One thing that changed my life was the discovery of vacuum sealed rotisserie chicken at Costco. Its cheap, healthy, and involves no cooking. I just throw it into whatever I am eating for protein.
 
H

Hank Camacho

Well-known member
May 7, 2002
27,366
2,445
113
WayneDougan said:
Tim Ferriss might be a bit of a nut, but his slow carb diet works pretty well.

Basically eat beans, veggies and meat for your meals 6 days per week. And whatever you want on day 7. Seems to be pretty effective for me.
Click to expand...

How easy is it to adhere to consistently? What are your biggest hang-ups? What are your go-to meals?
 
Rebelfreedomeagle

Rebelfreedomeagle

Member
Feb 24, 2017
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natron20 said:
I'm supposed to consume 280 grams of protein/day, less than 150 grams of carbs, and if I try to keep the sugar in anything at less than 7 grams/serving
Click to expand...
Is this supposed to be every single day? Isn't that body builder level protein intake? It seems like your carb total virtually eliminates half the vegetable aisle and nearly every fruit. I've seen people eat like this but only in cycles.


BTW, I have trouble eating on a regular schedule and often end up eating right before my bedtime. I usually try to have a protein shake of vanilla powder and some berries but still had some indigestion issues after going to bed. A friend who went vegan (and completely changed his health) told me to try plant protein powder. Indigestion is gone. I sleep great when I do this. I've used mostly pea protein but got some Garden of Life (someone on here talked it up, and was damn right) and it is great. Their vanilla and some frozen blueberries is my go to.
 
W

WayneDougan_rivals170043

New member
Jan 28, 2007
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Hankshaker said:
How easy is it to adhere to consistently? What are your biggest hang-ups? What are your go-to meals?
Click to expand...

It's relatively easy to adhere to it because you feel full.

The toughest part is eating breakfast. I grew up not liking breakfast foods such as eggs - preferred cereal or croissants. Tim's thing is to eat a lot of protein when you first wake up. So now I'll have some sort of beans with an egg on top. That part sucks.
 
C

catholic_back

New member
Oct 25, 2004
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Hankshaker said:
How easy is it to adhere to consistently? What are your biggest hang-ups? What are your go-to meals?
Click to expand...

Have to have a real, big breakfast. Which is sometimes tough.

I try to eat 3 eggs and bacon/sausage every morning.

Shake mid morning to keep me from eating garbage at work.

Cook lunch on grill night before, usually two chicken thighs and raw peppers.

Dinner is good portion of meat and veggies/spinach salad.

Hardest part for me is not getting bored with meal options. But I feel so much better with a week of clean eating that it's worth it.

As an aside, there is a growing body of research that points to better meal timin with circadian rhythm and larger meals in the morning and earlier, smaller dinner can lead to less fatigue, increased metabolic efficiency, better sleep, etc.

So giant breakfast with protein, moderate lunch, small dinner like 3-5 pm. I could never do it to that extreme, but I'm trying to avoid making dinner my biggest meal.
 
W

WayneDougan_rivals170043

New member
Jan 28, 2007
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catholic_back said:
As an aside, there is a growing body of research that points to better meal timin with circadian rhythm and larger meals in the morning and earlier, smaller dinner can lead to less fatigue, increased metabolic efficiency, better sleep, etc.
Click to expand...

Hmm... I like crushing a late dinner with a lot of wine and passing out.
 
warrior-cat

warrior-cat

Well-known member
Oct 22, 2004
190,049
4,551
113
Ron Mehico said:
Go to gym twice a week, then do a workout at home once a week. During the work week for breakfast I eat a protein bar, either a veggie burger or smoothie for lunch, and a lean protein and vegetable for dinner. On weekends I eat like ****. Used to do more gym but can't with a 6 month old at home so I'm just really strict with my diet during the week. I'm 6 feet tall 165lbs so it works, used to be a lot more fit but now goal is just to stay slim. Will go back to gym more when kiddos get older as I'm a gym rat at heart but for now just trying to maintain as much as possible. My one day a week workout at home follows the 100 push-up workout which I love, google it it's s quick 10 min supplement a day.
Click to expand...
5'9" 210 but it's a sexy 210 at 60 years old.:)
 
TortElvisII

TortElvisII

Active member
May 7, 2010
51,224
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Hitler worried about his intake and ate like many of you. He died in mid 50's.
Churchill ate red meat, smoked cigars and drank Brandy and made it until about 91.
 
M

mashburned

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Mar 10, 2009
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I gotta eat everything just to maintain because I'm an animal. Smashing Canes. Probably smash whole pizza later.
 
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