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| What is your personal fitness routine/workout regimen?
Posted: 10/7/2009 2:16:10 PM |
~ How many of those calories are you burning up in the gym?
No idea. All I know is that at around 2800 calories, I can maintain 178-180lbs. 185lbs is the heaviest I've ever been and I'm at my leanest between 172-174lbs. And that's staying at a 2400 calorie intake. | |
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| What is your personal fitness routine/workout regimen?
Posted: 10/7/2009 2:24:30 PM |
It will also take you MUCH longer to add that muscle in the first place, especially with the amount of training you're doing.
Nobody ever got big on 3000 calories a day.
Yep. It'll take me longer. But I'll also be able to stay in much better condition year round.
As I said above for photoshoots, I'm 172-174lbs. One day I'd like to be able to bring that type of conditioning at 180lbs. I have absolutely no intent to bulk up to 200lbs just to gain 5lbs of lean mass. 190lbs max for now would be the heaviest I'd let myself get. I only really allow myself to 'bulk' up 4 months a year if that. Unless you're a bodybuilding competitor, trying to push the envelope in terms of development, I've never understood the mentality of looking good only once a year if that. But to each their own. | |
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| What is your personal fitness routine/workout regimen?
Posted: 10/18/2009 1:19:22 PM | | I know what you mean, it completely depends on your mentality really. I suppose if you're a PT and do photoshoots and whatnot then you need to be in tip top shape constantly.... for a regular joe with a long term goal of being really built then getting a bit softer will get him there quicker probably without being too detrimental to his self-esteem and/or appearance to others. Not fat obviously, I just mean 'soft'. | |
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| What is your personal fitness routine/workout regimen?
Posted: 10/18/2009 1:26:38 PM |
As I said above for photoshoots, I'm 172-174lbs. One day I'd like to be able to bring that type of conditioning at 180lbs. I have absolutely no intent to bulk up to 200lbs just to gain 5lbs of lean mass. 190lbs max for now would be the heaviest I'd let myself get. I only really allow myself to 'bulk' up 4 months a year if that. Unless you're a bodybuilding competitor, trying to push the envelope in terms of development, I've never understood the mentality of looking good only once a year if that. But to each their own.
Do you take any extended (more than 1-2 days) periods of time off from training?
Or
Is it 365, 24/7 and just adjust diet as needed? | |
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| What is your personal fitness routine/workout regimen?
Posted: 10/18/2009 1:45:01 PM |
Do you take any extended (more than 1-2 days) periods of time off from training?
Or
Is it 365, 24/7 and just adjust diet as needed?
I travel 3-5 times per year... and usually will workout at least 3 times per week if not daily when away except for Caribbean or European vacations. Those times I won't go to a gym though I will continue to do various calisthenics or run (which I rarely do at home). In the last 11 years I've only gone 2 weeks in a row without working out in a gym and that's been when I was in France. So that's been 3 times in 11 years. | |
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| What is your personal fitness routine/workout regimen?
Posted: 10/18/2009 2:05:45 PM | Here's my gym workout, 3 times a week. Mon - Wed - Fri at 4:30am. Then I get ready and go to work. I do 12 reps for each exercise and then three circuits. I know the weights aren't that heavy, buy I've never weight trained before. I was always trim, (until I got really fat) but did lots of sports to stay trim. Rock climbing, kayaking, snowboarding, mountain biking. Now it's all about the gym, biking and eating better.
Monday
Two circuits
Crunch ****************15
Bent leg knee raise * *15
Oblique V up. ******** 15 each side
Plank
Side Plank
Back extensions ****** 12 - 15
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Whole circuit three times
Squat * * * * * * * * 50/side
Bench Press * * * * * 40/side/45/side
Pulldown * * * * * * 115
Military Press * * * * 100
Upright Row* * * * * *60
Incline Bench Press * *40/side
Triceps Pushdown* * 115
Leg Extension* * * * 120
Biceps Curl * * * * * 25lb dumbbells
Biceps Cable * * * * *85
Leg Curl* * * * * * * 135
I can do a circuit in about 14 mins. My goal is to do 3 sets of bench press with 45lb weights, without a spotter. I don't want to depend on someone elses schedule. I go to the gym mon, wed, fri. And try to bike in between. I'll be swimming for cardio, when our pool reopens in nov. And snowboarding 2 days a weekend in the winter. I have a seasons pass. I want to be 200lbs by my birthday, and ultimately around 185, lean and jacked!!
I'm 215 today, so 200lbs by Dec 9, is definitely on track!
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| What is your personal fitness routine/workout regimen?
Posted: 10/18/2009 6:33:24 PM | http://bodybuilding4me.blogspot.com/2009/10/exercises-and-workout-routines.html
if you wanna build muscle and not waste any time with worthless supplements, natural bodybuilder dedicated to teach people how to build muscle the right way. No bullshit supplements, just the hard truth about getting the solid muscles.  | |
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| What is your personal fitness routine/workout regimen?
Posted: 10/18/2009 8:31:39 PM | I cross train about 3 times a week and do cardio the other 3 days and have a rest day for my body to catch up... mind you I've only been doing this about 2 months.
For food monitoring? Well if I'm doubting that its not good for me, I usually won't put it into my body. I don't like thinking about all the working out I've done being thrown out the window because of lapse in judgment. The main thing to remember is to have some form of protein in every meal as well as fat (good fat), complex carbs and fiber. I also take a multi vitamin in the morning with a glass of low fat soy milk mixed with ovaltine (I'm lactose intolerant, otherwise I'd have a glass of low fat milk- that's almost 9grams of protein for less than 100 calories!).
Making healthier choices isn't rocket science- but it can get expensive :S | |
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| What is your personal fitness routine/workout regimen?
Posted: 10/19/2009 11:34:14 AM | True. But what price health!
I don't drink milk. It's the 13 grams of sugar per cup I disagree with. I use unsweetened almond milk for shakes. I do eat cheese, and unsweetened yogurt. No bread. The odd whole wheat tortilla. | |
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| What is your personal fitness routine/workout regimen?
Posted: 10/26/2009 6:05:28 PM | | Well, luckily at work, they just built a makeshift gym in the basement so I'm able to work out in the day during my breaks instead of trying to find time in the evening like I used to. What I do is I walk laps at the gym downstairs. During my 10am break, I walk half a mile (sometimes 1 mile) and do about 25-30 crunches and stretch. At noon during lunch I do 25-30 crunches, then I walk a full mile, do 23-30 more crunches, work out with the 8-10 pound dumb bells for about 10 minutes and then stretch (and then eat while I'm working LOL). At 3pm during my afternoon break I walk another 1/2 mile-1 mile (depending on how much more my knee can handle), then do 25-30 crunches, then stretch again. By the end of the day I've walked 2-3 miles, done 75-90 crunches, and 2 sets of 10 reps of various dumb bell exercises. Before they made the gym, I did about 20 minutes on the treadmill after work and call it a day. I miss having my breaks to play computer games and such, but it's so worth the sacrifice! I just have to be careful b/c if I do too much, it can trigger a migraine attack - not fun! | |
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| What is your personal fitness routine/workout regimen?
Posted: 10/26/2009 6:08:52 PM | | Oh! and Friday's I only work 1/2 a day and my apt. complex just built a gym so when I come home Friday's then I go straight to the apt. gym and use the weight machines and treadmill (b/c I can only walk for 15 minutes while I'm at work). At the apt. gym, they have machines to do the leg press, which I spend the most time on to help strengthen my knee. I was in physical therapy 2 years ago for 6 months to work on my knee (at that time I was 1 step away from a wheel chair!) so what I do on Fridays (and sometimes Sunday if I can find time) is do the same exercises they had me do in PT which I know works to strengthen my knees. | |
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| What is your personal fitness routine/workout regimen?
Posted: 10/26/2009 6:45:19 PM | | Well Im new, and for me Im using the Beachbody health, nutrition and fitness programs.............I cant believe the results,,,and the best part is I have a free personal coach assigned to help me along the way...........if you want to know more send me an email and I'll fill you in. | |
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| What is your personal fitness routine/workout regimen?
Posted: 10/27/2009 10:42:53 AM | I recently had to increase my attempts since I quit smoking (44 days as an ex-smoker!) to prevent the dreaded weight gain. In 44 days, I've gone from 118 to 122, but I'm a bit firmer and more toned... and I can run a hell of a lot farther and faster than I could before. Here's my regimen:
DIET:
- 9:30am = 2 almonds, 1 dried apricot, 1 prune, and a tsp of coconut oil (recently added, waiting to see how it goes)
- 11:30am = sandwich (Wegman's Lite whole grain bread, *low sodium* turkey, spring greens, tomato, onion, lite cheese)
- 2:00pm = whole grain pretzel stick, low fat yogurt (no artificial sweeteners!!! Yuck)
- 4:00pm = whole grain pretzel stick, salad (spinach, spring greens, carrot, cucumber, tomato, lemon, onion, broccoli, mushrooms, 2 tbsp wegmans low fat balsamic and olive oil viniagrette, drizzle some extra balsamic, black pepper)
- 6:00pm = orange (or berries, or apple, or banana, or carrot sticks, or whatever else fresh fruit/veg is around), whole grain pretzel stick (the three in one day equal one serving and reduce my need for carbs later in the night... my danger zone!)
- 9:00 or 10:00pm (after working out) 3 oz turkey, or chicken, or salmon, or scallops with lightly steamed veg and slice wegmans lite whole wheat bread with wegmans fat free cream cheese topped with sliced tomato, or 1 egg with 1 and 1/2 cups ore ida hash browns (fat free, low calorie if you can believe it. And my body seems to love it!) "fried" using Pam with spinach, onion, mushrooms, peppers, whatever other veggies I have in the house, add some turkey sausage if after a huge workout.
Snack later on (if I'm craving it) fresh fruit, or low cal whole wheat toast with low sugar jam, or some almonds, or some fat free cottage cheese, OR (my favorite dessert in the world!) banana with chocolate almond butter... but only if I hadn't already eaten a banana that day. Sometimes if my cravings are really kicking my ass, I'll eat fruit WITH the banana or toast.
WORKOUT:
- take stairs at work (and take a break every hour or two to run up and down stairs) = total of running up and down at least 22 flights a day.
- cardio/free weights every other day (averages out to about 2-4 days a week): stretch, 10-20 minute quick-paced modified jumping jack, run 2 1/2 miles (sprinting every couple blocks for one block, or until I can't sprint any longer) 1/2 mile power-walk home, OR 10-20 minutes on elliptical if colder months (blech.) Total of 30-40 minutes cardio. The total body muscle toning using 10 lb free weights and body weight, stretch again. Workout time 70-90 min.
- just cardio on my non weight-train days. Same as above. Stretch, cardio, stretch.
I count calories as carefully as I can, but still enjoy red wine and dining out. I blow up pretty fast, but get myself back down quickly enough if I overdid it. I wish I had my smoker's metabolism still... but I really prefer how healthy I am compared to then.... I also want to incorporate more Extra Virgin Olive Oil, Virgin Coconut Oil, and Flax Seed Oil into my diet, but am still trying to configure it into my diet.... | |
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| What is your personal fitness routine/workout regimen?
Posted: 10/27/2009 11:07:29 AM | Oh, forgot to mention:
I also drink 6-8 cups of unsweetened, fresh-brewed green tea with half a cinnamon stick a day (I reuse that one cinn. stick in all cups) and I drink A TON of water throughout the day. | |
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| What is your personal fitness routine/workout regimen?
Posted: 10/27/2009 11:22:26 AM | Breakfast is the most important meal of the day. If I was eating that list of food, I would include the toast, with light cream cheese and tomato slices with the rest of your breakfast, kinda balance the food a little more over the day. Really watch fat free yogurt, it can be fat free and have up to 24grams of sugar per 1/3 cup. You can get no
fat unsweetened, with around 4grams of sugar.
To me, that also seems like a lot of bread/breas products for one day. I assume the whole wheat pretzels are the breadstick "real" kind... Ground flax seed is a great addition, and a spoonful or two could be thrown into the yogurt. It has a bit of a nutty flavour. Has to be ground though.
Myself, I'm down to 212 and still dropping. Gym tomorrow at 4:30am
:)
Today's eating: (typical)
6:30
protein shake
1 1/2 cups unsweetened almond milk
1 cup frozen blueberries
1 cup no fat unsweetened yogurt
2 heaping tbsp ground flax seed
60 grams protien powder
drink half for breakfast, bring half in a thermos for afternoon coffee break.
Coffee break: 9:30
diced up bell peppers
2 mushrooms
2" piece of cucumbe. Diced
4 Kalamata olives
1oz cheese
2 tbsp newmans own low fat dressing.
Lunch:
char chicken tacos
chicken fried with 1tbsp olive oil, 4 fresh jalapanos, 1/2 an onion, 1 tbsp cumin, 1/2 tbsp cayenne pepper (makes about 4 servings)
put on a whole wheat tortilla, with home made gucamole:
1/2 an avocado, clantro, 3 tomato slices, diced, and juice from Half a lime.
A few banana peppers and a touch of goat cheese
Coffee break: 2:30
other half of protein shake, apple, slice of low fat cheese
supper: 6pm
chicken catchatorre. Chicken, tomato, mushrooms, onion, garlic, diced
string beans and diced green bell pepper. Throw in some banana peppers and a few tbsp of the pepper juice. (again, makes 3-4 servIngs)
Snack: 9:30pm
1/2 cup yogurt or 1% cottage cheese, unsweetened dark chocolate.
Hit the sheets, gym the next day. Shake before the gym, 1/2 cup cottage cheese and handful
of trail mix after.
Trail mix:
raw sliced unsalted almonds
ra unsalted shelled pumpkin seeds
walnut bits, unsalted
dried goji berries
dried currants.
I take a couple handfuls of that in a day. No more than 3 in a day. You can't starve yourself. And it doesn't have to be bland. Do I know how many calories are in the veggies? Nope. Protin shake is around 400 I beleve. Just eat clean, eat healthy, work hard and it will show.
I was 270 sept 08. 260 April 1, 09. 212 this morning. Slow and steady make it a lifestyle. Learn to cook. Learn to cook well. I don't drink milk, don't eat bread, except for the odd ww tortilla. | |
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| What is your personal fitness routine/workout regimen?
Posted: 10/27/2009 1:10:06 PM | Hey, thanks for the tips TheReason... yeah, the pretzel sticks I don't usually eat. I just really wanted them today, haha. Without those, the breads and potatoes I eat aren't really that bad, and I'm a believer in eating whole grains every day. Wegmans lite whole wheat is *actual* whole wheat. High in fiber, all kinds of whole grains, only 40 cal a slice. The Ore Ida potatoes are surprisingly low in carbs and sugars. I'm not kidding! That stuff is a miracle to me since I really, really, really love potatoes. I tend to look thinner the day after eating them, for some reason unknown to me. The yogurt I eat is Activia, about 110 cal and 1.5g fat. Not sure how much sugar, but I'm having a hard time finding a yogurt that's equal in calories, but more wholesome and contains the same (if not more) bacteria.... but I'd be damn happy if I found it.
My breakfast I honestly don't consider "breakfast." More like a pre-breakfast snack to get my metabolism up and running since I really don't have time to sit down to a meal til I get to work at 11. If I wasn't eating that (cause it's quick and can take it with me) I'd be eating nothing til 11 like I used to. I consider it more of a supplement. My "lunch" is more what I consider breakfast... but I do try to hold off on calories more until the end of the day, because it's after my workout that I REALLY get hungry... even if I eat a bunch early on, which is what I did when I was a smoker and stayed a steady 117. (And I also do take supplements... Total Balance Unisex.. In hopes I won't get early-onset Alzheimer's like my mom did. Diagnosed at 46... terrible.)
I'm all about lifestyle changes, so deprivation is definitely not in my vocabulary. I eat pretty routinely for the most part, attempting to eat even more routinely, but I try to give in to cravings by feeding it healthy stuff. When the scale starts to go up, I tweak my diet and workout regimen, or just eat lighter and cleaner for the next few days. But I seriously don't know how to add 1tbsp Olive Oil, 1 tbsp Flax Oil, and 1 tbsp Coconut Oil to my daily diet (which is what, from my understanding, is the amount suggested?)... That would be over an extra 350 calories... Seems like a hell of a lot just coming from plain fats. I don't know. I'm very interested but confused over that part. The Alzheimer's prevention foundation suggests a 20/40/40 diet.. so I'm kinda stuck on this one.
By the way, your recipes sound delicious! Made my belly growl! Time to eat :) | |
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| What is your personal fitness routine/workout regimen?
Posted: 10/27/2009 1:46:20 PM | Olive oil is good because it's a healthy unsaturated fat, I should know about coconut oil but I don't. I do know that you get omega 3 fatty acids from the flaxseed oil. I prefer the ground flax seed as you get fiber as well. (maybe not quite as much omega 3's as the oil)
a protien shake in the morning would get you going, it's quick and easy to make. Combining things like fruit, yogurt, ground flax seed, protien powder, milk, gives you a good mix of most of what you need to get going. Takes about 5 mins to make, and then you've looked after two eating opportunities at once. That's how I see things. If I can get 2 or 3 meals out of something, I'm saving time, and makin it easier to
eat healthy, as I just heat it up and chow down.
:)
around here, people mix olive oil and balsamic vinegar, and then dip bread into it. I don't know how all 3 of those oils would taste together.... But it might be worth trying once to see if it's good. | |
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| What is your personal fitness routine/workout regimen?
Posted: 10/27/2009 5:15:10 PM | I work out 4 times a week: 45-50 minutes of cardio followed by 30 minutes of weight training - alternating between upper body / lower body. Sunday is 60 minutes of cardio / 60 minutes of yoga (Namaste).
I'm a conscientious eater (naturally). Lots of fruits and veggies (genuinely like). I'm not a fan of red meat (I know, protein.. protein.. protein). I supplement with other high protein foods.
Daily multi-vitamin.
Lastly: 7-8 hours of sleep each night (equally important).  | |
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