The Official Gym & Fitness Thread

I am a little nervous I am getting my body muscle mass checked at 7am tomorrow. The reason I am nervous is i have not lost any weight lately and I am not sure I am putting on muscle. I just do not want to see the numbers go backwards or stay the same. I have been working my ASS off and trying to eat right. I keep track of everything. I think I am eating to much but the guy I train with is telling me I am not eating enough. So I am eating about 3000 calories a day with about 170-200 grams of protein. So what do you think is that to much not enough or just right. I lift 3 times a week then do 45 minutes to an hour of cardio. Then 3 times a week I do just cardio but i push it hard on those days. On Saturday I did 7.5 mile run at an 8:06 mile pace (this is what I mean by pushing on my non lift days)

 

Do you do cardio after you lift? If you do, keep at or below 30 min. You will be using your glycogen stores to fuel your workout and burning fat with the cardio. Doing over 30 min after a workout starts to break down the muscles.

If you're trying to gain muscle mass, keep the cardio on off days to a min.

I assume you are lifting Monday, Wednesday and Friday? If you wanna do cardio on the off days, do it on Tuesday and Thursday, preferably upon waking, before eating. That will help with the fat loss.

Trying to gain mass, you'll need more then 3000 cals a day. Especially with that much cardio. I'm thinking 4000. The protein amount should be at 1-1.5 grams per pound of body weight. Along with a good ratio of carbs and fat.

The highest number in the ratio should be carbs, then protein, then fat.

Throwing out numbers here, look at something like a 45-35-20 ratio.

45% carbs, 35% protein and 20% fats.

What's the current ratio your on right now?

 

225: What's your goal? Trying to gain muscle or lose fat? Both?

 

Both. I usually do 45 minutes of cardio after I lift.
I lift Monday Wednesday and Friday cardio only on Tuesday Thursday Saturday.
My many goal is endurance endurance endurance. I hunt a lot and i want to be able to put 100 pounds on my back and climb any hill there is. So i work my legs a lot, that is why I do all the cardio. I do lift upper body because I need to strengthen that as well.

 

My ratio is pretty close to what you posted. I know from my last test I had 170 pounds of lean muscle mass. But i was still in the low 30% range for fat. When I started I was close to 45-50%fat. And was 300 pounds at 6'3". As of this morning I am 248, tomorrow I will know if I have gain anymore lean and lost any more fat.

 

doing 45 min of cadio on a piece of gym equipment isn't going to build real world endurance like you are looking for.

if you want to be able to haul a 100# pack up a mountain then you need to train like that. strength training your legs is great, but get outside and train with a heavy pack up doing some rucking, light running, hills, stairs, anything you can find. train like how your going to perform

 

shitballs, i had my test this morning. it shows i lost 2 pounds but i lost a pound of lean and stayed the same on my fat %

this is the one thing they "fitness people" at the gym did tell me, i am taking in to much fat. my average day is something like this 300g carbs 210g protein 135g fat
i thought this would be good as a ratio but i guess i have a lot to learn because they are telling me that the fats are to high i need more like 80g or less.

 

here are the best before and now current photos i have
before


now (or atleast in in august/september, really have not changed much since these)

 

Here's what I see with your diet:

Too much cheese! It's full of fat, and not the good kind. You want to make your body work to get the cals out of high quality protein sources (egg whites, ground turkey, chicken breast, tuna, whey, etc.) and long lasting carbs (oats, brown rice, whole wheat pasta, sweet potato, etc.) for energy. You need some fat, but just a little bit of healthy fat with every meal from sources like avocado, olive oil, almonds, etc. Add in lots of vegetables and some fruit for micronutrients, and there's your clean fuel.

Keep the cottage cheese (only fat free, 1% fat at most) on board, 'cause unlike the cheddar / strings, it's low in saturated fat and high in long-lasting protein.

Switch to all-natural peanut butter from Jiffy. I use Adams brand: no corn dextrin, sugar, or hydrogenated oil.

Add several egg whites to your breakfast for more protein.

 

Sounds like you need to focus on losing fat and maintaining muscle to me. Don't focus on increasing lean mass, because you won't be able to increase lean mass if you are taking in less cals than you're burning, which will be necessary if you want to lose more fat. And by losing fat, your endurance will naturally increase because you won't have that fat to carry around with you when you're hunting.

Eat cleaner, keep up the heavier weights to maintain your lean mass, and do the bulk of your cardio on the days when you're not weight training.

 

anyone else have trouble sleeping at nights?

 

thanks guys!

 

i will check it out!
and the okoles did awesome while i had the truck!

 

I do on days I take animal rage at like 7.... Lol

 

Texas weather is retarded. Hot and cold, hot and cold, drizzling one day, none the next with mud everywhere.

I have a much more difficult time this time of year getting out to exercise. Since I'm no longer active I rarely go out in what us South Texans call shitty weather. ha

Those days when it's cloudy, cold, and gloomy, I never want to do anything! Anybody here the same way?

I just went out for a run this morning, 48 degrees, nice weather, no rain. It felt good to get out and run for a while.

I can't wait till the weather starts getting better next year hahaha, or atleast dry.

 

i hate burpees but not as much as i hate squat jumps. so to combine them would suck really bad!
i guess i will have to try them out.

 

They fucking suck. But they got me an invitation to the gyms crossfit competition tomorrow at 6PM! We'll see how that goes

225, you want some endurance, do these. Do burpee pull ups, wind sprints, interval running and.....since you like to hike around with a pack on your back, get that pack and go run some stairs. Or use the stair stepper. Awesomeness.