It wasn't in heavy syrup. Sugars are 11g.

ok, thats not too bad. Some of those have 50g of sugar.

what about those protein bars? they generally have 220-300 cals and about 30g or so of carbs and 15-25 g protein.

Is this a reasonable mid-morning or mid-afternoon snack?

read the back carefully, and refer back to wang talking about how most of them are glorified candy bars. Most are, the better tasting they are prob the worse they are for you. lots of sugar, fat and carbs.

I really liked these but they are expensive.



they are about 3 bucks a piece, so it adds up.

I have the Myoplex Lite right now. Pretty good as far as gross protein shakes go.

Actually they're not bad at all. The low carb ones are kinda gross though. I hate fake sugar.

I go to sleep at about 9pm. that helps me from getting hungry at 11.


well the thing is, if you're doing it right, you'll be doing both. lifting weights burns an ass ton of calories so you'll lose fat just by lifting. you of course want to do cardio too for your health and what not, and that also burns calories, but the general idea is that weight lifting increases your metabolism/burns calories for up to 48 hours after you do it, while cardio, for the most part, only burns calories while you're doing it. there are differences in different types of cardio obviously, but that holds true for the most part.


go to bodybuilding.com, use their protein bar finder, search for low cal, at least 20 grams of protein. there are a few there. find a good one, then go to fitnessone.com and buy them there if they have them. they're a lot cheaper.


I wouldn't eat them everyday though. just too damn expensive. also, I wish they made one that wasn't covered in chocolate and crap. make it damn near pure protein, very few calories, no sugar, no fat, taste like hell I don't care. I'd buy those nonstop.

Maybe you should spoonfeed yourself protein powder. BEEFCAKE!

Edit: It'll be like FunDip.

That will never happen. I put my son down at 8:30 - 9:00. I need a couple hours a down time after all that.

What time of the day do you work out? What has worked best for you?

currently I snort it.


really long link

I don't know if that link will work or not, but try it. the way I've done it in the past is use a protein to calorie ration. Protein/calories, the higher the number, the better.

Interesting stuff. Is protein powder somethign I should have? Maybe a morning shake (no, not you) with some fresh or frozen fruit, milk or soy milk, and some protein powder. Would this be a good breakfast?

twice a day. once at 5:15 am for 30 minutes, and once at 7 pm for 30 to 45 minutes.

It was weird eating Arbys while reading this...I really need to get up early enough to make a turkey sandwich.

I just can't stomach a large breakfast. I usually have a nutrigrain bar and a banana and some OJ or mineral water. Anything more than that I feel sluggish and full all day and I don't like the feeling. I eat regular old walnuts, dried banana chips and sometimes honey roasted peanuts twice a day at work for a snack but I generally eat a large dinner as I am hungry at night and we usually eat around 8 or 9. Days like today suck because I have class and leave work at 5 and have to be across town by 6 for class and I don't get out till 9:40 so it's late and the last thing I want to do is go home and cook up something "good for me". So I eat crap.

Oddly I never ate this much or as bad of food when I was smoking. Now I eat a tone more, even good stuff I eat a lot of usually. I can sit and eat an entire head of cauliflower if I wanted to.

I think the weather though has made it hard to get back into the swing of things. It's either 20 degrees, snowing 7 inches, or 40 and raining all day long. It's old and really drains you mentally and physically sometimes. Ugh, oh well, I just have to bite the bullet and stick with it this time.

So what am I looking for in relation to carbs and protein if I am looking to lose fat but build decent lean muscle. Not looking to go all Mr. universe but looking for some defintion. (I am too old for the six pack so just want to reduce that.)

5:15...AM?? dear lord.

do you go to a gym or do you have a home workout system?

Question for you guys.

My last workout was LAST tuesday. So it's been over a week now. Basically because I was so sore for 3 days I couldn't even think about working out, cause I was afraid I might hurt something beyond soreness. (Which I was kinda worried about already)

Then I got sick... Which I still am.

Anyway...

Last Tuesday I did a chest and tricep workout. It was my first time working these groups in a long long time, as I just started to get back to working out like 2 weeks ago. The first week I did Biceps and cardio. Again, soreness was pretty bad and I couldn't extend my arms for 2 days after the bicep workout, so I did cardio a couple extra times.

Now after this chest and tricep workout, I woke up the next morning and honestly couldn't bend my left arm. The muscle right around my elbow and stretching up towards the lower tricep was so swollen and sore that my arm would barely bend at all. I iced it a bit and late in that first day it got close to being able to bend to about 90 degrees, but still hurt like hell. Swelling seemed to go down, but it was pretty bad at first. It was like nothing I've had happen before.

I really didn't do anything crazy or anything. I did 2 sets of dumbell bench, 2 sets of incline bench, 2 of the chest press machine and then 2 of butterfly. Then for triceps I did 2 on the tricep pushdown machine and then one set of skull crushers cause I could tell I was getting pretty fatigued and stopped it there. On the dumbell ones I was using 20lbs in each hand, and I think a little more on the press machine, maybe 50-60, i forget exactly. Less on butterfly and maybe 35 on the tricep machine.

Now I know I haven't worked out in a long time, but this soreness seemed pretty excessive. I didn't feel like I was starting out with any huge weight, but do I need to start even lower? Any thoughts, comments, ideas?

The soreness has interrupted my whole schedule, as has being sick, so I'm almost gonna have to start over in the next few days.

Well that's never going to happen. On a good day I'm up by 7:00

Kurt: Guapo's workout that I've been sending out to people is a great program. three workouts a week, start with the big muscles and it gets progressively more difficult and detailed. Let me know if you want me to send you a copy. There's a basic and an advanced program.

Being sore is okay but the swelling and such seems a little bit much. I would lower the weight and each week add more.

For fun I played around on my favorite machine last night to see how much progress I lost since my last workout in late December.'

I used to do 3 sets of 12 at 150lbs. Yesterday I was able to do 12 at 150, 10 at 120, and barely 7 at 90. My arms are very sore just from doing that. So I will start tomorrow at 70 and next week go to 90 and so on until I am back at 150.

But I am no expert.

Kurt, your soreness is excessive but normal, espcially if you have been inactive for a while. You will be most sore 2 days after you workout, and remeber even though you do bench press you are working tris, and back etc. So you will get some ansillary soreness from the other workouts, just keep the wieght light, lighter than you think even and fight through the soreness.

Thanks for the comments. Guess I'll just keep it lower to start.


Jeff, you can go ahead and send it. (suited_up@hotmail.com)... I'll see how it compares to what I have now... Right now I'm working off a workout plan that Seth gave me that he started doing as well, and has used in the past with good results.

I do workout in a workout room in our building though, so I don't have a huge array of machines and everything. So some things might need to be adjusted. I don't have any cable fly machines which kinda sucks and no squat rack or bench press bar. Stuck to using dumbells for bench, or the machine. And squats I'm not sure about, I guess dumbells there too, unless there is a squat machine, but I can't picture one right now. Do have the leg press at least.

Kurt you can modify it to do most of it with dumbells.

I'd go for a 50/50 or 40/60 carb/pro, but like I said, I don't really pay much attention to how many carbs vs protein I'm getting, I just make sure I'm in the right calorie range and have enough protein to make a difference, and the rest really works itself out.


shoot son, I wake up at 4:50. I'm a machine during the week.


all home. weight bench, free weights, exercise bike, punching bag. thats all I really need.


this sounds quite excessive in regards to soreness to me. don't forget that you can seriously and permanently injure yourself by overworking your muscles. if I were you I'd start off with full body workouts on mondays wednesdays and fridays. don't try to isolate each muslce on certain days, spread them out. you'll work them less on the individual day, but more overall. its what I do all the time. none of that isolation nonsense for me.

I sleep until the last possible second...8 a.m. on weekdays. It's good to live one mile from work.

It was better when I worked from home. Now I actually have to drive 15 minutes, and soon that may be and hour and 15 minutes.

yeah, I am up at 9:12am. At work by 10pm. I have no excuse not to get up an hour earlier and work out except for the fact I have no workout stuff at home.

well thats great. now you have no reason at all not to get up at 6 and get a good workout and breakfast in! great news huh!



I can't even comprehend this.

I'll give you the benefit of the doubt this is a mistake.

not really an option...the wife goes to work early and I have two young sons, so I can't just leave them alone. I do my workouts from 5:15 to about 6:15 Mon. Wed Fri right now

easy fix. rig up a bench press, put them on it. lift sons till buff.

Yeah looks that way.

Looks pretty good so far. Looking at part 2 right now.

Finished part 1 last week. I was surprised at the foundation it built. Phase II is much more intense, targetting the muscles more specifially and more intensely. I'm really not looking forward to the ab/lower body toture i'm about to voluntarily endure i a couple hours.

Yeah, I was shocked how bad my ab strength got over however long it's been. I couldn't do more than like 15 consecutive crunches, which is just crazy for me. I used to be able to rattle off something like 40 full on situps in a minute. (Give or take.. it's been awhile.)

Neither can I. When I was a chef I was getting up at noon. This is hard for me. I just hate mornings with a passion and am such a night owl that it's hard for me to go to bed before midnight.


oops, yeah lol, 10am


Thanks for the email. I just printed it all out and will read it during class. I have no desire to pay attention to a 3 hour lecture on Consideration, Capacity, and Legality.

Me either.

I'm pretty much the exact opposite. I love being up early in the mornings; feels like I'm doing something more important than other people that aren't up. but I do also like to be up late. really, if I had my druthers I'd sleep like 2 or 3 hours a night. but I don't want to die and/or start a cross country ring of humorous urban terrorists.

Try doing the Ab ripper on P90X and Yoga, my abs cannot even come close to handling that yet. But I am already improving and it has not even been a full week.

fuck you and fuck the phase II core workout...

my legs is gonna be sore tomorrow.

So I'm watching 300. I just want a physique like the Spartans.

That's not setting my goals too high, is it?

dude,

Peyton manning set me straight on that dream. I will be 36 next month and I am not a professional football player. I (we) will never look like that.

Goddammit

- turd ferguson

So I finished only my 5th day, and good lord is this stuff hard. But very satisfying.

So I try only to weight myself once a week, it has been 6 days, and I lost between 6 and 7 pounds. I am friggin extatic right now! I was 225 last thursday, and today the scale was tipping between 218 and 219. What I am most suprised by is I have not been eating great, much better, but still not where I should be.

I now have a (in my mind) realistic goal of 30lbs shed in the next 3 months. so I should be 195 by June 6th.

Jeff we need to continue talking about this, either in here or on AIM, its motivating me tremendously.

Jefe, it's what I was hoping the thread would become, a place where we could keep each other motivated. But I'll stay on aim. and if anyone wants to hit me up on aim, it's my username here @hotmail.com.

those jackknife situps were awkward to do. I don't think i bend that way.

In time you will bend that way! I am already more flexible and have more energy. My wifes vagina better heal soon because I may just get my sex drive back.


It wasn't really gone, I just went from wanting it every 30 seconds to ever 2 minutes.

yes, get 1 with basically no carbs, use no fat milk and add a banana for a few carbs and taste. A blender is a must.

no not at all. 3 weeks, tops.


the main thing with all of this working out business is to not give up. when you first start you will lose a lot of weight pretty quickly, but that will slow up as your body gets used to the physical activity and learns to do more work with fewer calories. this is why when so many people stop working out after about a month of hitting it hard, they gain even more weight back than when they started. but if you keep it up, keep trying to improve, and constantly try to change the things you do to make your workouts better, you'll still make progress, and it will still make you feel better. hell, personally, I've been working out pretty steadily for almost 3 years now, and I still haven't reached my final goal. probably won't, because when I do reach it, I'll make a new one. I think that helps too, constantly trying to find more ways to improve.


hell, I don't really know exactly what works for everything, I just try to learn more and more as I go along.

My weight has stayed constant, but i've put on an enormous amount of muscle so far. It really wasn't too hard considering I had basically none to start with. I'm still feeling very energized and enthused, so that's a good thing.

Tonight I will start the first 4 week set. Wish me luck.

Luck. Doing the beginner (lighter weights more reps) or advanced (more weight less reps) version?

Probably lighter weight more reps. Kind of what my normal workout used to be.

dude, there's no way you're gonna maximize your pump or totally shred your tri's like that.



I love those ads in weightlifting magazines.