Gym People

[ReefMadScientist]

How many of you guys hit the gym?

What is your routine and any tips you can give to others?

My daily activities consists of running 1.5 miles, weight lifting, and cross-fit. I bought a 10lbs vest as well for the runs which has killed my back.

I go 5-6 days per week for 1.5 hours each session.

Curious on what you guys eat throughout the day? I need help with this to get more ideas. Here is my schedule.

Morning: Oatmeal, Banana, Protein shake.
Lunch: Tuna Sandwich with very light mayo and vegetables.
Snack: Chicken salad with light dressing.
Dinner: Chicken, white rice, and sometimes potatoes. I mostly eat clean meats during this time for my protein intake.

Any help?

 

[melypr1985]

cut the empty carbs from your diet... things like white bread, white rice and potatoes. Whole grain products like whole grain bread, brown rice, quinoa, couscous and sweet potatoes are much better substitutes and actually useful to your body and the workouts your doing. The potatoes would probably be ok, but with your workout routine you could have much more food if you ate wisely.

I do meal prep for a body builder in exchange for fish/corals and such. ;)

 

[Reefloco760]

You trying to bulk up or cut weight?

 

[surfnsalt]

How many of you guys hit the gym?

What is your routine and any tips you can give to others?

My daily activities consists of running 1.5 miles, weight lifting, and cross-fit. I bought a 10lbs vest as well for the runs which has killed my back.

I go 5-6 days per week for 1.5 hours each session.

Curious on what you guys eat throughout the day? I need help with this to get more ideas. Here is my schedule.

Morning: Oatmeal, Banana, Protein shake.
Lunch: Tuna Sandwich with very light mayo and vegetables.
Snack: Chicken salad with light dressing.
Dinner: Chicken, white rice, and sometimes potatoes. I mostly eat clean meats during this time for my protein intake.

Any help?

Brazilian Jiu Jitsu. Lose weight, tone up, learn something awesome. I'm 34, I started when I was 29 my only regret was not starting sooner.

 

[thedru13]

Need more info.. Post up your current stats. Height, weight, age, body fat, ect. Also what your goals are. do you want to bulk? tone? condition ect. Its not really one stop shopping per say. Different approaches for different results. Based on your routine above its hard to tell what your goal is. Even if you were looking to lean out doesn't look like you are eating enough and enough well balanced food. Cut out the white carbs. Like White rice.... also try not to eat it for dinner. Usually better to not to carb up at night. But again depends on what your goals are.

when I do a bulk cycle I eat 6-7 times per day around 7500 calories and its a lot of work to eat that much. eat about every 3 hours. Lift heavy and hit the weights hard.

when I do my cut i reduce my caloric intake to 2500 calories but still eat 5 times a day

Both these are extreme methods... But there is a method and a framework. Certain rules I follow. I try not to eat anything I can't pronounce.. So I don't like to eat processed food. I try and cook everything I eat and eat as little processed food as possible. Keeping hydrated is very important and making sure you stay hydrated. Don't try and trick your body with chemicals to thinking it can do things it can't. Everything in moderation. Nothing happens super fast if you have realistic goals you can manage a consistent weight program. Okay will end my rant.

 

[pelphrey]

Mon - Chest/Calves (heavy)
Tue - Back (heavy)
Wed - Shoulder/Abs (heavy)
Thu - Legs (heavy)
Fri - Biceps/Triceps (moderate)
Sat - Chest/Back/Shoulders (moderate)
Sun - Legs (heavy)

All sessions are an hour max. I carry around a gallon of water and kill it every day. Breakfast is typically a quest bar or 2 scoops of protein powder with a little water to make a pudding mixture with peanut butter added and a banana. Lunch is typically 2 cans of tuna fish and 2 yogurts. Dinner varies. 6'2" 215lbs.

I'm a firm believer that all good things come from proper leg training.

 

[bct15]

I work out about three times a week right now, but usually 4-5x a week. I change it up every three weeks...when I was on point with getting to the gym last year I was working out with 265 on incline, 395 x8 deadlift, and 315 x 8 squat (I never squat more than that even if I can). I'm 6'1" 204 lbs. now it's same on dead and squat, but 205 on incline. Missed the gym for about six - seven months when I moved and started a new job.

Last good gym routine was
Mon chest/back
Tues legs/arms/shoulders

Thurs chest/shoulders/tris
Friday legs/back/bis

I never workout for more than 1 hour and ten minutes, even if I don't finish the workout.

I'm currently doing p90x videos 3-4 nights a week. Randomly selecting from plyometrics (my favorite), chest shoulder tris, chest back, back bis, core synergistics, kenpo, with an ripper at the end of any "weight lifting".

 

[thedru13]

Mon - Chest/Calves (heavy)
Tue - Back (heavy)
Wed - Shoulder/Abs (heavy)
Thu - Legs (heavy)
Fri - Biceps/Triceps (moderate)
Sat - Chest/Back/Shoulders (moderate)
Sun - Legs (heavy)

All sessions are an hour max. I carry around a gallon of water and kill it every day. Breakfast is typically a quest bar or 2 scoops of protein powder with a little water to make a pudding mixture with peanut butter added and a banana. Lunch is typically 2 cans of tuna fish and 2 yogurts. Dinner varies. 6'2" 215lbs.

I'm a firm believer that all good things come from proper leg training.

Are you looking to build mass or cut? I would up your breakfast... bowl of oatmeal, Banana, eggwhites, tablespoon of PB in your protein shake. Kick start your metabolism for the day.

work out looks decent. you should give yourself a rest day. Rest if very important. Body needs it. I like to split mine up.
Monday - Chest/Tris - Cardio
Tuesday - Back/Biceps - Cardio/abs
Wednesday - Legs/Calfs Abs
Thursday - Shoulders/Traps Cardio/abs
Friday Rest
Saturday -Cardio
Sunday Heavy Legs (Deads/squats)

Work out day food intake.
4 whole Eggs
2tbsp low fat shredded moz cheese
1 cup cooked oatmeal
1/4 blueberries
1/2 grapefruit
1 Medium Coffee
Fish oil

Meal2
Isopure Shake
3tbsp peanut butter

Meal3
7 0z chicken breast
3/4 cup quinoa
2.5 cup mixed greens
1 whole bell pepper
1/3 cup walnuts
2tbsp balsamic ving

Meal4
Isopure shake
Banana

Meal 5
Isopure shake
3tbsp peanut butter
10oz fruit juice

Meal 6
7 0z turkey breast
1 bell pepper
1 cup green beans
1/2 cup dry roasted unsalted cashews
1 square dark chocolate

 

[ReefMadScientist]

Mon - Chest/Calves (heavy)
Tue - Back (heavy)
Wed - Shoulder/Abs (heavy)
Thu - Legs (heavy)
Fri - Biceps/Triceps (moderate)
Sat - Chest/Back/Shoulders (moderate)
Sun - Legs (heavy)

All sessions are an hour max. I carry around a gallon of water and kill it every day. Breakfast is typically a quest bar or 2 scoops of protein powder with a little water to make a pudding mixture with peanut butter added and a banana. Lunch is typically 2 cans of tuna fish and 2 yogurts. Dinner varies. 6'2" 215lbs.

I'm a firm believer that all good things come from proper leg training.

I love my cookies n cream Quest bars!

 

[ReefMadScientist]

cut the empty carbs from your diet... things like white bread, white rice and potatoes. Whole grain products like whole grain bread, brown rice, quinoa, couscous and sweet potatoes are much better substitutes and actually useful to your body and the workouts your doing. The potatoes would probably be ok, but with your workout routine you could have much more food if you ate wisely.

I do meal prep for a body builder in exchange for fish/corals and such. ;)

Thanks for much for responding. This thread has given me new ideas.

As for white bread, I definitely stay away from it. I use whole grain or whole wheat breads. As for brown rice, I will have to give it another try. That would give me so much energy I could never sleep at night.

I definitely need your help. If you can set up a meal prep plan for me I'd greatly appreciate it!!!

 

[fishmommy]

3 days a week I swim laps for an hour and hit the cardio machines to work legs for 30 minutes. Then two other days I do a yoga class for 90 minutes. My back has never felt better and my arms are hard as rocks.

 

[ReefMadScientist]

Need more info.. Post up your current stats. Height, weight, age, body fat, ect. Also what your goals are. do you want to bulk? tone? condition ect. Its not really one stop shopping per say. Different approaches for different results. Based on your routine above its hard to tell what your goal is. Even if you were looking to lean out doesn't look like you are eating enough and enough well balanced food. Cut out the white carbs. Like White rice.... also try not to eat it for dinner. Usually better to not to carb up at night. But again depends on what your goals are.

when I do a bulk cycle I eat 6-7 times per day around 7500 calories and its a lot of work to eat that much. eat about every 3 hours. Lift heavy and hit the weights hard.

when I do my cut i reduce my caloric intake to 2500 calories but still eat 5 times a day

Both these are extreme methods... But there is a method and a framework. Certain rules I follow. I try not to eat anything I can't pronounce.. So I don't like to eat processed food. I try and cook everything I eat and eat as little processed food as possible. Keeping hydrated is very important and making sure you stay hydrated. Don't try and trick your body with chemicals to thinking it can do things it can't. Everything in moderation. Nothing happens super fast if you have realistic goals you can manage a consistent weight program. Okay will end my rant.

Height: 6'1"
Weight:193.4
Age:31
Body fat: dunno

My goals are for a career change and opportunity. I worked an office job at home for years and now switching up my career as my wife is finally done with schooling next year to be a doctor. So I guess you can say I put my career on hold to pay the house, cars, food, kids, dogs, fish, etc. etc.

I am looking to build more muscle mass as I have been and lose a tad bit of beer fat I have. I am very active and love working out so dedication is definitely there.

Your rant is very much appreciated! Yes, I've learned that building muscle and everything does not happen over night. I have been going to the gym religiously for a year now and feel way better in life. I am in the best shape of my life but would like to continue on further. I had to take today off because my back was just killing me from all the running this week.

I had a tumor removed from my hip last year and since then I devoted myself to get into shape and start living/eating/feeling better.

You trying to bulk up or cut weight?

I guess both. I am not overweight but would like to keep getting stronger.

 

[thedru13]

Thanks for much for responding. This thread has given me new ideas.

As for white bread, I definitely stay away from it. I use whole grain or whole wheat breads. As for brown rice, I will have to give it another try. That would give me so much energy I could never sleep at night.

I definitely need your help. If you can set up a meal prep plan for me I'd greatly appreciate it!!!

Other options for slow burning carbs other than brown rice. Not everyone likes it. could do cous cous or quinoa or other whole grains. not sure if you do this now but track your food now. Keeping a food journal is a great habit to get into. You can start to undertand what works and what doesn't. Knowing how your body responds to certain foods is really important and the scale isn't always the best indicator for that. I like to take measurements and then use the scale to average my weight. How it fluctuates. I could have a 1o pound swing in one day. Would be glad to help.. Caveat I am not a professional just have been doing this for a long time.. At one point wanted to get into body building professionally. So depending on what goals you have we can figure out how to accomplish them.

 

[ReefMadScientist]

Other options for slow burning carbs other than brown rice. Not everyone likes it. could do cous cous or quinoa or other whole grains. not sure if you do this now but track your food now. Keeping a food journal is a great habit to get into. You can start to undertand what works and what doesn't. Knowing how your body responds to certain foods is really important and the scale isn't always the best indicator for that. I like to take measurements and then use the scale to average my weight. How it fluctuates. I could have a 1o pound swing in one day. Would be glad to help.. Caveat I am not a professional just have been doing this for a long time.. At one point wanted to get into body building professionally. So depending on what goals you have we can figure out how to accomplish them.

See I need to figure out a good weekly plan with variation. I had a trainer in the beginning of the year and he helped me pass a few physical agility tests I had to take. He did tell me to eat all the carbs I can as long as its healthy. Not sure if that was sound advice.

I really need a nutritionalist to help with a meal plan. I have no allergies and will eat just about anything.

 

[melypr1985]

Thanks for much for responding. This thread has given me new ideas.

As for white bread, I definitely stay away from it. I use whole grain or whole wheat breads. As for brown rice, I will have to give it another try. That would give me so much energy I could never sleep at night.

I definitely need your help. If you can set up a meal prep plan for me I'd greatly appreciate it!!!

I might be able to do that for you, but it depends on what your trying to achieve. Your wanting to build muscle and lose some fat too? I'll have to take a look at my prep binder to see what I have already done for that. These guys are right though. It's better if you can tune it to your body. I'm leaving for vacation in a couple hours so all I can do for now is throw something quick together as a simple guide. If you want something more comprehensive it will have to wait until I get back Monday night.

 

[thedru13]

Height: 6'1"
Weight:193.4
Age:31
Body fat: dunno

My goals are for a career change and opportunity. I worked an office job at home for years and now switching up my career as my wife is finally done with schooling next year to be a doctor. So I guess you can say I put my career on hold to pay the house, cars, food, kids, dogs, fish, etc. etc.

I am looking to build more muscle mass as I have been and lose a tad bit of beer fat I have. I am very active and love working out so dedication is definitely there.

Your rant is very much appreciated! Yes, I've learned that building muscle and everything does not happen over night. I have been going to the gym religiously for a year now and feel way better in life. I am in the best shape of my life but would like to continue on further. I had to take today off because my back was just killing me from all the running this week.

I had a tumor removed from my hip last year and since then I devoted myself to get into shape and start living/eating/feeling better.




I guess both. I am not overweight but would like to keep getting stronger.

Life change. Its a great thing. Its not a diet, its a life style change. So seems like your mind set is there.

as far as doing both... you can't... people may argue this point a lot and debate it but its my opinion on this... If you want to build mass then you build mass and bulk. so you gain your size then you can cut. but you can't build mass and cut at the same time. So if you want to put some size on and get a bit bigger you gotta EAT EAT EAT!!!!! you seem like you are lifting enough. Maybe a bit to much. also you have to make sure you are getting enough sleep. Sleep is just as important. You grow a lot when you sleep. I trained with a few pro body builders and they would bulk up to lets say 280 pounds and then literally cut to 190 for a show... painful process..

Key is to stay healthy and not over do it. I am on my 3rd knee surgery and 2nd elbow surgery so just don't destroy your body. be smart healthy and you can sustain a healthy image for a long time.

 

[melypr1985]

I'll tell you what I use for my friend. He started with similar weight and age as you, though he's much shorter. To build muscle (bulk up) I keep him on 168g protein, 336g carbs and 56g of healthy fats. The calories don't matter because everything I feed him is healthy and they never make it to a worrisome amount anyway. He ends up eating about every 2 -3 hours depending on what I give him to eat. Sometimes it's more food, sometimes a little less.
You can check out this website that I use for recipes when I'm wanting to make something different for him. www.fitmencook.com great recipes and even videos to show you how to do them.

edit: those numbers are for 1 day of food

 

[thedru13]

This was my bulk diet. I am 6'2 was 210 this got me to 260.
MEAL 1:
*6 egg whites 3 whole omega-3 eggs
*1 cup cooked Oatmeal (may add berries, strawberries, splenda and cinnamon)
*1 tbls of all natural peanut butter
*1 piece of whole grain toast
*5 grams of Glutamine and Creatine
Supplements: Multi, Fish oils, 500mg Milk Thistle

MEAL 2: (Shake)
*60 grams of Pure Whey Isolate (Isopure)
*2 tbls of all natural peanut butter OR 1/3 cup of almonds
*5 grams of Glutamine and Creatine

MEAL 3:
*10 oz. Lean Steak or lean ground beef (ketch up or bbq sauce is fine)
*1 Cup Cooked Brown Rice
*1 cup Steamed vegetables
*1/2 cup of almonds, cashews or peanuts
500mg Milk Thistle, Fish oils

MEAL 4: Pre Workout 1 Hour Prior to Workout (shake)
*60 grams of Pure Whey Isolate (Isopure)
*1 Banana
*1/2cup of apple sauce
*5 grams of Glutamine and Creatine
Vit. C, Calcium

MEAL 5: Post Workout (shake)
*60 grams of Pure Whey Isolate (Isopure)
*1 Banana
*1/2cup of apple sauce
*5 grams of Glutamine and Creatine
Multi, Fish oils

MEAL 6:
*10 Lean Turkey (may use ketchup or BBQ sauce)
*6 oz Yam or sweet potato
*1 cup Steamed vegetables
Calcium, 3mg Melatonin, 500mg Milk Thistle

Notes:
*non workout days only I want you to replace the pre and post workout shakes with meal 2 shake (no fast carbs on non workout days)
*Cardio-15 minutes before workout and 15 minutes after of interval training only.
*H20- 1 gallon or 120 oz a day. This includes coffee or anything diet.
*You should be eating every 2.5 to 3 hours.

Bulk work out


Monday: Hams, Quads
Leg extension3sets 20
Close stance smith machine squats4 sets 15
Walking barbell lunges3sets 20 steps
Stiff deads3 sets 15 reps
Laying leg curl4sets 10-15
Donkey calf raise 5 sets 40reps

Tuesday: Chest, abs
Pec dec4sets 10
Flat dumbbell press4sets 10
Incline dumbbell press3sets 10
Incline fly3 sets 10
Close grip bench press4sets 10
Bicycle Crunch 3 sets 50 reps
Machine ab crunch3 sets 15 weighted
Decline bench leg lifts3 sets 20 reps

Wednesday: Arms, abs
Preacher curl3sets 10
Dips (dips weighted)3sets 15
Dumbbell concentration curl3sets 10
Rope pushdowns3sets 15
Rope cable hammer Curl3sets 10
Skull crushers3sets 15
Weighted sit ups on decline bench3sets 20
Bicycle crunch3sets 40 reps


Thursday:Shoulders, traps, abs
Standing dumbbell press4sets 10
Dumbbell side laterals4sets 10
Close grip cable upright rows3sets 10
Dumbbell shrugs3 sets 10 reps
Floor crunch 4sets 30 reps
Hanging leg raise 3 sets 30 reps

Friday:Back, Rear delts
Dumbbell bent over row (standing while pulling both dumbbells at the same time)
3sets 10
Reverse close grip pull downs3sets 10
Dead lifts4sets 10
Behind the neck pull downs 3sets 10
Pec dec for rear delts4 sets 10
Seated calf raise 5 sets 20 reps

 

[pelphrey]

IIFYM calculator. That's a good resource.

 

[Cleo642]

I like quaker maple and brown sugar oatmeal, and nature's own whole wheat bread is the best.