The Official Gym & Fitness Thread

Great. He's gone full white girl.

 

Do they sell uggs squat shoes?

 

My chicken tenderloins and side of watercress salad was better.....NOT!

 

Oh man, i can eat the whole box.. shit is unreal

 

just one cheeseburger?! its BK! you gotta have more than 1!

 

I NEED some help!!! My wife was put on Cholesterol med this past week and the dr told her that she needs to lose some weight and exercise more. She's hot all the time and this morning she's like I feel like I don't have any support from you telling me to eat this NOT this. I just let her ramble b/c I know she was frustrated but there is a fine line what you can say to a wife about eating and weight. She's not a lard A$& she just needs to lose a bit. We've been trying to eat as healthy as we know how. Eating quinoa, whole grain pasta, chicken (all kinds of ways), she will eat some no salted pretzels and hummus at night for a snack. 1-2 boiled eggs in the morning. The dr told her to no to drink any kind of orange juice or fruit juice b/c of sugar content. I looked on the quinoa box and it has 31g of Carbs.

What would be a good diet or things to look for when trying to eat and lose weight? What are good carbs and bad carbs? I'm dying over here and need some help. Could someone even give me a couple examples of some meal plans to go by? She's really frustrated and almost started crying b/c her clothes are getting tight. She wants to buy a treadmill for the house since we have a 2 year old and she doesn't know when to fit a gym into the picture. I feel bad for her but I don't know what to tell her b/c I've never had to really "lose" weight.

 

I love it all...except Arby's. I'm not eating anything that looks like a 70's porn star's vag

It's actually your fault: as soon as I read your post about a Big Mac, I started craving a hamburger.



Crossfit Zach on left. Bodybuilding Zach on right :

 

Good Breakfast Options:
Egg white omelet
Plain Oatmeal - Sweeten with plain apple sauce or natural peanut butter
Low fat cottage cheese
Plain Greek Yogurt - Sweeten with plain apple sauce or honey
Protein shake

Lunch Options:
Plain Greek Yogurt - Sweeten with plain apple sauce or honey
turkey/chicken/meat
salad - Very little dressing
Fruits
Veggies

Dinner Options:
Meat
Fish
Brown Rice
Veggies
Salad

Common things to avoid you may think are healthy:
95% of cereals, Bagels, breaded meat or fish, granola bars, cheese(due to cholesterol), Ill think of others. If there's more than a few things on the ingredients list then its probably something you shouldn't eat

Eat only when you know you're hungry. Drink lots of water especially before meals. Avoid snacking as much as possible, instead of pretzels and hummus try carrots or celery and hummus. If you do your best to avoid packaged/processed food you will eliminate a lot of unnecessary calories. Just because something says low fat or whole grain doesn't mean its healthy. Pay attention to portion control.

Don't keep sweets, cookies, chips, ice cream etc. in the house.

She will only succeed if she wants to. She needs self motivation and will power not you telling her what to eat.

Try going for a walk after dinner or something other than a regimented workout.

Good luck

 

I feel you on that. My fiancee is 90% serious about the gym and eating, but always asks me to tell her if she's getting fat, but since I'm not a fucking moron, I never say a word lol.

I don't know much about cholesterol, but as far as good carbs vs bad carbs go, it's pretty much bullshit. A carb is a carb is a carb. "They" tell you to eat "good" carbs because they have more nutritional value than "bad" carbs (vitamins and minerals). Provided your non a diabetic and don't have insulin/blood sugar issues, 100g of carbs of Air Heads and 100 g carbs of Ezekiel bread are going to have the same effect on body composition. That being said, "bad, sugary, high GI carbs" do spike blood sugar levels, which lead to spikes and crashes in energy levels. I do a mixture of low (whole grains) and high (sugars) GI carbs.

Tell her to go here and enter in her info and it will tell her exactly how many grams of carbs, protein, and fats she needs in order to lose weight, based on her age, weight, body fat percentage, and activity level. As long as her macros (protein, carbs, fat) are in order, it doesn't matter what she eats, although it's common knowledge to not be an idiot about it. IIFYM (If It Fits Your Macros) works, but that doesn't mean to go load up on pizza, hot wings, and cheeseburgers for every meal. One has to remember that micronutritents play a huge role in being fit and healthy and they shouldn't be ignored. I'd say I eat 70-80% "clean" and everything else is shit I actually enjoy and keeps me sane. Trying to follow a diet of 100% "clean" foods is stupid and unnecessary. If you can get the same results without torturing yourself, do it!

This is my bulking diet (I know she's not trying to gain weight, but my cutting diet is the same, but with just less food). This is just to show you what kinds of foods you can eat and still get results:

1. 2 scoops whey protein
2. 4 egg whites, 2 whole eggs, 2 fiber bars, apple cinnamon oatmeal
3. ham and cheese sandwich w/ mustard, 1 serving baked lays, Coke, salad (spinach, carrots, broccoli, green olives, ranch)
4. hamburger helper w/ 1 serving of frosted mini wheats
5. post workout shake (2 scoops whey protein, banana, 5 strawberries, 1 tbsp. honey), 1 serving pretzels, 1 can of tuna w/ hot suace
6. chicken breast, baked potato, whole wheat bagel w/ 1 serving grape jelly
7. Greek yogurt, 2 cheese sticks

 

I think the dr asked what she eats for breakfast and my wife told her two boiled eggs(whole thing) and a protein(carnation breakfast powder), the dr said that was too much to eat at breakfast. She said choose one or the other. I told my wife that my whey protein was better than that for her. Mine only has 2 g of sugar and the carnation has like 20+/- g. My wife was told by someone at her work that if you drink a protein shake and don't work out then she would gain weight. IS this true?

 

haha no. Drinking a protein shake isn't any different than consuming food. What is important is the macronutrients (protein, fat, carbs). For example, if you eat 5 eggs and it's 25g protein, 5g carbs, and 5g fat, it's going to have the exact same effect as drinking protein powder with the same amount of protein, fat, and carbs. Most people, including myself, prefer to eat real food over protein powder though. The only reason I use protein powder is because it's cheaper per gram than most other sources of protein, it's convenient, and you don't get as full from it; these factors are very important to me, as I'm consuming around 300 grams a day and eating actual meat for all 300 grams would be expensive, time-consuming, and I'd be full all day. I get about 100g (1/3) of my daily protein from powder.

 

Calculate how many calories you're eating per day, then eat less than that. Weight loss is all about calories in vs calories out. Try cutting your calories by like 300 for a week. See what happens. If that's not enough, cut another couple hundred calories out the next week. I promise you you'll lose weight if you burn more calories than you consume.

When I was cutting I had 2-3 eggs for breakfast, grilled chicken wraps for lunch, and either more grilled chicken or fish and rice for dinner. I was between 1800-2200 calories a day. Lost 14 lbs in 2 months.

 

Time to liven this place up a little

 

Off work today. Gonna try to hit the gym a little early so I can come home and put my light bar in later today. I just can't get motivated to do anything right now. Hate that feeling.

 

HHHHHHNNNNNNNGGGGGGG!!!!!!!!!!!!!

 

Yummmmm

 

#pornfit

 

its that bulking fat ass feeling.

 

The last 2

 

just killlt legs. I was definitely feeling it today. Put 405 (my current PR) on deadlift and got it 1 and a half times. I did the first one perfectly and went for #2 and got it up about 3/4 of the way, but had to drop it before I started rounding my back and going to snap city.

front squats: 3 sets of 10 @ 135 (I NEVER do front squats, so my numbers suck)
hex bar deadlifts: 3 sets of 12, 12, 10 @ 225
deadlift: 135x10, 225x10, 315x5, 405x1, 225x5
leg extensions: 3 sets of 10 @ 110
leg curls: 3 sets of 10 @ 110
calves