Sounds like you should get food sick more often.

Those are pretty much the only stats I understand of all of them. Do you have some sort of goal you're working towards? A target weight or number of pounds you want to lose?

For whatever reason, my run last night sucked balls. I could tell within the first few minutes that I was going to get worn out quicker than usual and only made it 20 minutes. It's also possible that my brain had already shifted into green beer mode and I wasn't exactly motivated to stay at the gym.

If I have another "tired" night tonight I'm going to be pissed.

I'd absolutely love to get to 200, but I'm sure once I get there I'll want to get down to 185 or 180. I'm going to Vegas for a month in June, and I'm hoping to be 210 by then (13 pounds to lose according to the scale I was on), but then I'll be without my trainer for a month and living in luxury so I'm going to have to try not to fail too hard, then come back home and crush it.

Getting down to 210 by your Vegas trip should be doable. It will be tough to not gain some back with no trainer and "living in luxury" for a month, though.

But you're right, once you get to an intermediate goal you'll probably be encouraged and then decided to try to drop another 15-20lbs.

I deadlifted too much today, I'm paying for it now

I forgot how much the first workout sucks on the next day. I just woke up and my arms are killing me, mainly in the elbow area when i stretch my arms out full length, abs are pretty sore too. Any tips on getting less sore before tomorrow's workout? More protein? More stretching? Or is it too late for that?

"They" say that eating a bunch of protein within 30 minutes of a workout helps with muscle recovery. I think it probably does but that may not help with being sore after the first workout. It will get better. After a break from going to the gym, I always get real sore after the first workout back. GL

Yeah I had a protein shake when I got home yesterday, so I guess I did all I could. Thanks.

Google/youtube any of the following:

Erwan LeCorre
methode naturelle
MovNat



Awesome chit!

So I discussed with my friend last night and we are going to do the Mini Triathalon. We took another look and it is actually only a 1/4 mile swim, 9 mile bike and 3 mile run. So i think I will definitely finish it ... which will be my main goal. However, for the training. I am going to stop drinking for the next 6 weeks and try to improve my running so that i can at least jog for 3 miles.

Last night: 5 sets of swimming 200M + 2 sets of 50M sprints, followed by 10 minutes on the bike.

I really wish I was able to swim. It's a struggle for me to stay above water for more than a few minutes. A triathlon sounds like it'd be really fun. Have you ever gone straight from biking to running. It's so strange on your legs. It take a full mile before you are used to running. In your training get used to the transition.

Nope, I haven't done that yet ... maybe next time I go for a ride I should hop off and run just to see what the feeling is all about.

well I had a pretty good lifting session this morning, and I was extra hungry just a little bit ago, so after I already had a protein shake, I ate a protein bar as well. boy do I feel sorry for my anus today!

I had a protein bar this morning and I'm already making smells around my desk that would offend pretty much everybody.



Last night was a good run. I ended up taking Wednesday off because I was frustrated by how rough it went on Tuesday, so I figured I might need a break. Last night, I went for 30 minutes and got 4.12 miles. I think I'm going to go for an outdoor run this weekend since the weather's been nice.

right now I'm drinking an energy drink and I had 4 cups of coffee this morning as well. still haven't gone. I mean it's gonna be freaking hiroshima up in this mother when I do.



I didn't run any this week and it makes me sad. tuesday was st pattys and there's no way I would've been able to go home (45 minutes) get ready for the run (10 minutes) run (30 minutes) shower (2 hours) then get back up to the city (haha) to drink and be able to go to work the next day, so I just stayed up in the city. and it was raining yesterday afternoon so I just rode the bike. I think my biggest problem with running, other than where to run, is when to run. right now I weight train m/w/f in the mornings and do my gym workout m/w/f in the afternoons, and it's still dark outside when I leave for work so t/t mornings are out too, only leaving t/t afternoons. two runs a week isn't really enough to get me where I want to be in running. and yeah there's the weekend, but lets be honest here, that shit ain't happening.

I had my 2nd session with the trainer today. My arms/abs are still sore from Wednesday, but we just did legs today for most of the hour, and then some abs and back extensions at the end. My trainer seems really nice and sweet on the outside, but she's MEAN! I did 12 reps on each leg for quads on a bigger weight, then repeated on a lower weight, then again, then again, then again, so 6 sets total lowering the weight each time. Then we did the same thing for hamstrings, which was brutal, and I did 20 reps on the final 2 sets. Then I did some standing calf raise thing, 3 sets 15 reps, alternating between it and some other thing where I sat down but did raises uses the top half of my foot (toes). Then I did some other weird thing that just burned the hell out of my legs, just 1 set of 15. Then brutal ab shit 25 crunches, and 25 of me lifting my legs in the air crunch type things. Overall it sucked and I doubt I'll be able to walk tomorrow, I can barely walk now.

Next week I'm with her Monday, Tuesday, Thursday... BRING ON THE PAIN

GL

No workouts all week. Brother in town through Wednesday, got sick as shit Wednesday night. Hoping to fire it back up hardcore on Monday.

any tips on starting out? i used to be very athletic and let myself go for 3 years, lol. looking to burn fat quickly then start on a regimen of weights. have gone the last 6 days and done 45-60 mins of cardio on the bike everyday.

From what I've heard, the sooner you get to the weights the better. The more muscle you have, the more fat you burn when you're not doing anything. If you can afford a trainer, it's probably worth it, since they'll teach you the proper ways to use the machines/weights, and give you that extra motivation you need to keep going to the gym.

I just started going to the gym yesterday. A guy at work that is about my size asked if I wanted to go on his guest pass. I am able to do just a little more then him on most of the stations. I am excited about this because he goes in with a plan. He has a list of what we are going to do. Look for updates/whining about being sore from me in the future.

I hurt yesterday, but today is like 10 times worse. My legs are absolutely killing me, I have to keep rearranging the way I sit or lie down, walking is just brutal, I laugh when I walk though thinking about how funny it would look to someone watching me. God make it stop! My arms are finally feeling better at least, which is good because I train again tomorrow.

Just make sure you give the muscles time to rest, that is where the actual gains come. If you do upper body e.g. you need to give it about 4 days rest. I rotate doing

T-cardio
W-upper
T-cardio
F-lower
S-cario
S-upper

and then rotate the weights the following week doing lower twice.

When you make protein shakes what is included?

I usually have, 1/2 cup milk, frozen strawberries, and 2-3 tbs of protein powder.

Should I include anything else ... or is the main ingredient the protein and as long as that goes down it doesn't matter.

That's essentially it... the main thing is that you're taking protein. There's different opinions on what's best to take it with, for maximum absorbsion, but the first step is just regularly having protein immediately after a work out.

One gram of protein per pound of lean body mass, and you're good to go.

Today was kind of frustrating/crappy. I didn't really have a lot of energy, my legs still hurt a bit in spots, and right from the start I was frustrated. We started with alligator pushups and I could only do like 5 or 6, not really a big confidence booster. Then we did 3 sets rotating between chest press, shoulder press, and lats.. the chest and shoulder were very very hard and I couldn't quite get to 12 reps on them. Next was chinups (with the helper thing you rest your knees on) did 2 sets of 12 and 1 set of going to the ground and pushing myself up. Then more pushup type stuff, while in a pushup position grabbing a weight with one hand, putting it in the middle, then moving it to the other side with the other hand. Then crunches to finish off.

We also talked a bit about my eating habits which are way better than take out twice a day, but it's frustrating that I'm still not really eating good. She asked what I had today, which was 2 packets of oatmeal and a pear, and she looked shocked and said "that's it?". Apparently I need to have protein and carbs for breakfast and eat more food earlier in the day. So that will be a bit of a challenge for me, figuring out what to eat in the AM. I never used to even eat breakfast, I'm not sure why but eating a lot early in the day is going to be kind of hard for me.

She's not in Wednesday, so I have another session with her tomorrow and Thursday this week.

I usually go about 1.5 cups milk, 1.5 scoops of whey protein, and some combo of either peanut butter or strawberries.

My trainer was talking today about putting peanut butter in her protein shakes, I think it sounds disgusting, but is it actually good? And does peanut butter blend ok?

I used to do it and it blends very well and tastes pretty good too. Speaking of which, I think I am going to start adding this to my shakes again.

We've got some shitty ass weather here today and for some reason that's making me really not want to go tonight.

Ya this, I love peanut butter in them. It also makes this weird like fizzy sound when I drink them that I can't explain. The shake I just made was about 2 scoops whey, 2 cups milk, 4 strawberries

you could buy some glutamine for your shake as well, it's a muscle rebuilder. You only need 1 teaspoon per shake.

My shake was made of a banana, some strawberries, some fat free yogurt, ice, skim milk, protein and glutamine. Mmmmm tasty.


Got back on the schnide today. I hate Mondays. So busy at the gym. I started with 30 minutes on the elliptical, and when I was done, I wanted to roll with 30 more minutes on the bike, you know, jump back in to the deep end. Well, every bike was full for about 10 minutes left into my ellip to 10 minutes after I was already off. So I just did the 30 minutes of cardio, 200 crunches, 9 sets of tri's and 9 sets of bi's. Yay

New Pink Ipod Nano rocked. I think I saw a dude looking at me when I was changing a song. I think he liked the color.
also rocked a new long sleeve Adidas dry fit type shirt. (another shirt over it of course) and some new Nike basketball sweat pants. the noisy kind. Not to mention my reebok sneakers. I was a walking contradiction.

TJ Maxx had a sale.

I just started lifting weights again in January after a long hiatus. in terms of the protein that I take, I take an isolate called iso sensation 93. it's 93 percent protein, I mix it straight with water and it just dissolves. It's great because it's fast, I don't have to add anything to it, just water. I have the vanilla flavour. I bring 2 scoops (60g's of protein) with me to the gym in a small container, when I'm done, I mix water with it, shake it and slam it down. It's like drinking water with some flavour in it. Very easy way to get the protein in with very little work and you don't feel stuffed after drinking it.

I've tried other types like Whey proteins and Nitrotec. Those products are cheaper but not as good. you have to mix those with milk, put fruit in it or it just takes terrible and won't dissolve unless you blend it. The isolates are definitely worth the money. I buy mine in the 6.6lb buckets at Popeye's supplements. When you buy four it's cheaper, I split them with a buddy of mine. 2 buckets cost about $150 canadian, not bad at all.

Isolate ftw and ainec.

I have also started taking creatine and haven't found one I really like yet, anyone have any suggestions?

Also, anyone try beta-alanine?

Ya, I usually take glutamine, but I ran out and haven't bothered to go back.

You also need to be getting carbs post workout, more than you need protein I believe. I thought the ratio was supposed to be 1.5-1? I'll double check, but it's something to consider for post workout nutrition.

So, since I am doing that mini triathalon in 6 weeks, i decided to get in a run last night to see where i was with that. 1.5 miles in 20 minutes! I am going to have to drastically improve over the next few weeks. After the run I hopped in the pool and swam 1K.

Is it okay to wait till the next morning to have a protein shake? I usually wake up in the morning and have a shake and then I workout in the afternoon.

At least you're getting guys to check you out.


3.0 miles last night in 22 minutes. Not as good as last week, but I was pretty tired and didn't even plan on going so I'll take it. Heading back tonight.

I'm not really sure about not having protein after, but I was told yesterday that you need to have protein in the mornings, so that your body isn't wondering when it's going to get it's protein, or else it will take it away from your muscles and store your fat for later. So I assume you should have protein right after you work out as well, but I'm definately no expert, so hopefully someone else in here can help!

I've read multiple sources and have had people that work at those supplementt places tell me that taking protein within 15 to 30 min post workout is essential to muscle growth and repair if you are working out a lot. i lift weights almost everyday so it's essential that I get it in. I also take protein in the morning or during the day if I have the time or remember but the post workout protein I always take. I usually workout at night, so when I'm sleeping the muscles are getting their protein in to get repaired while I'm resting.

Have you tried the isolates? they are the best.

Wow you really like isolates huh?

This is what I use:

http://www.perfectfoodsnutrition.com/OctoMegaProtein.html

I have not, I've only actually tried a couple different protein shakes. Right now I'm drinking a chocolate whey protein shake, and I really like the taste, so I'll probably stick with it.

I normally start out with a 10 minute cardio warm up, but today my trainer caught me and told me we were doing cardio today so just warm up on a few machines. She then had me do 15 minutes on a stepper machine that really sucked, then 15 minutes on a cross trainer, followed by 20 minutes on a rowing machine. The cross trainer was kind of funky, there's 3 different kinds at the gym, and this one I had never tried. Your legs just go back and forth without actually turning over (like pedals on a bicycle would). I'm not sure if that makes sense but I don't know how else to describe it.

I feel/felt a lot better today than yesterday, so that was nice!

Also I bought some 1% milk today, instead of 2... It tasted good in the shake still, so maybe I'll buy skim next time.

yah, the isolates are the best because you just mix with water, shake it manually in a sealed container obv. lol then just drink it. They dissolve readily and still taste good without adding stuff.
I looked up your link, the stuff your taking requires so much work just to make a shake and you need a blender too.
you will save lots of time just by getting the isolates in large buckets in using those. I use iso 93 sensation. check it out. I live in Canada, near toronto and bought it at a Popeye's. I'm pretty sure you have Popeye's in the US too.




again, try an isolate, it will save you time, it's convenient cause you can mix it with water, that way at the gym, you can drink it right after your workout. you can buy it in choc. too.
i saw your stats, I should do some cardio too. i currently play squash at least once a week for that and occasionally with do the treadmill thing but it's boring as **** so I don't do it much.
I'm 6 feet tall and about 211 to 212 lbs in the morning. by night time I'm 215 to 217 or even 219 depending on what I've eaten during the day.
don't really have a weight goal, just want to look better and get bigger muscles and a smaller waist
I'd probably look pretty decent at 200 lbs and really shredded at 185.
glad you are making progess!

I deleted all the quotes and will just say this.

Glutamine- there is no hard evidence it helps or hurts alot. Many swear by it but I am not taking it this go round and don't notice a difference.

Shakes- First you can drink them anytime as a meal supplement. A whey protien shake is reccomended about 30 minutes after workouts but really
any protien will do. Also add a carb, something low glycemic like wheat toast. Always add a carb and EAS and others make great shakes with them added.
I'm on a high fiber diet so just eat some bran cereal and milk and really don't notice any difference between that and the shake. Shakes make a great nighttime meal though and you can add fruit etc., to get creative.

Peanut butter- get the natural stuff but still be careful it's about 100 calories per tablespoon. Almonds are better and a great snack, meal supplement.

For anyone losing weight eating like this every 2 1/2 to 3 hours a day is the way to go to keep metabolisim going.

creatine. Been there, done it. Realize it doesn't work for everyone and also, what's your plan for it? Do you plan on taking it forever? Are you planning to
enter a body building competition? If not, why bother?

Because creatine can help increase the amount of weight you're capable of lifting which obviously helps you build muscle. Sure you get the water weight in your muscles from it that you'll eventually lose, but the muscles that you build while taking it aren't going anywhere. It doesn't need to be cycled or anything like that, just take it at points where you're weightlifting and quit taking it when you aren't. Also, I'm fairly sure you want high glycemic index carbs post workout, I think you have that backwards.

I'm still waiting on my copy of "How to Eat Move and Be Healthy" since it's on backorder.

Are there any other books that someone could recommend that shows how/what to eat and when in order to maximize health and minimize fat intake. Also if it could include what to eat / not eat before and after workouts.

Thanks

Make your own choices of course, but my own personal experience with creatine was not good. I'm not talking about physically, but mentally it made me a lot more aggressive than normal, to the point where I had to stop taking it as people were noticing how edgy and eager to argue I was. I don't make a habit of getting into any 'altercations' when I'm out either, but I managed to when I was on creatine.

So it gets a negative review from me.

yeah but they only sell chicken here.




as far as proteins go, I think what dratj is getting at is not actually the isolate which is basically the quality of the protein, but how "instatized", as they call it, it is. I've got some optimum nutrition nitro core, and it's got whey isolate, whey concentrate, milk isolate, milk concentrate, and even casein in it and it mixes like a charm and tastes great. I think this is probably one of the best all around proteins out there actually, since it has fast digesting (whey isolates) and slow digesting (casein) proteins in it at the same time. best of both worlds.


and grinder, I think the reason randy was saying to use low glycemic index carbs was because most people in here are fatty fatty fat fats and don't need the extra boost in insulin. since you're a skinny girly man, you do need the boost to get as much protein absorption as possible (which is what the high glycemic carbs do).


did you get this "creatine" from the really shady guy that's always hanging out in the gym locker room?

Hey, I'll have you know that Mikey 'Mad Dog' O'Leary has a pretty good rep at my gym so just stfu, ok?


In all seriousness though, it was Maximuscle creatine. Maybe it's just a personal thing with me and won't happen to others, but just giving a heads up.

interesting. it does give you more energy so maybe that's why.




lol. we have that popeye's here too. Oh, and i just googled it, looks like it's only available in Canada.