The Official Gym & Fitness Thread

That is some good advice! hahah

 

I could do this, but I workout either before or after work.

 

Hahaha cmon now. I work 40 hrs a week behind a desk and I still find 4-5 hrs to hit the gym after work or on the weekends.

^^^this. I take 4-5 meals to work everyday and eat them during downtime. I don't take a lunch break, so I just stop working for 5-10 mins every few hours and eat a meal.

...or just inject winny (don't do this)

Do a split. You can do something like MON: chest and tri's, TUE: back and bi's, TH: legs, FRI: shoulders or you can do an upper/lower split or you can do 3 full-body workouts per week.

 

What do you consider a meal? I meal prep some but usually only make dinner.

My normal day consists of

yogurt/cereal/or breakfast bar
6" tuna salad sub
6 oz chicken
1 cup rice/mac n cheese/spaghetti/etc
1 cup veggies
Protein Shake

I know that's not that great but I'm a small guy and its enough to get me through the day currently. Plus it fits all my nutrients.

 

Here's my daily eating schedule right now @ around 2500 cals/220 g pro, 250 g carbs, 60 g fat:

8am: 6 egg whites, orange juice

11am: 3 slices ham & 1 slice cheese on 2 pieces whole wheat w/ mustard, 1 serving (21) pretzels, salad (1 serving spinach leaves, broccoli, green olives, Italian dressing)

1pm: 1 serving whole wheat pasta w/ 2 servings Parmesan cheese, 1 grilled turkey patty w/ 2 slices whole wheat bread, 1 serving ketchup, mustard

3pm: grilled chicken breast, 1 mini bagel w/ 1 serving grape jelly

6pm: post workout shake: 2 scoops ON whey, 1 serving skim milk, 5 strawberries, banana, 3 servings powdered peanut butter

8pm: Greek yogurt.

I usually try to follow that pretty strict, but I usually also substitute shit out 3-4 times a week, too. If I want a sub from somewhere, I just calculate the calories on their website and just delete what I need to. Even on cheat meals, I calculate how many calories it was and delete other shit to make up for it.

The downside to my diet is alcohol My fiance and our friends get together every Saturday and hangout, which usually involves shooting guns, fishing, riding trails, etc. and alcohol is involved about 90% of the time lol. I do try to be smart about it though. My drink of choice is Evan Williams and Coke Zero, which is about 120 calories per drink. If I know I'm gonna drink on Sat, I try to eat as few carbs and fat as possible, as per Lean Gains instructions.

 

This is what I shoot for most days during work, but I adjust to whatever is going on and what I have prepared.


6am
Mag10 (Protein) then coffee with heavy whipping cream

8am
Meal 1
4 whole eggs
1 cup egg whites


11 am
Meal 2
6 oz cooked any lean meat
1 cup of any green veggie
1/4 cup mixed nuts

2 Pm
Meal 3
6 oz cooked any lean meat
1 cup of any green veggie
Small Salad

Then I introduce carbs and it will vary depending on what type of workout I am doing. If I am not lifting or being active, I try to keep carbs less than 100g.

 

Cool thanks guys. I'm going to change up my diet after spring break. Once I start my job this summer I'll have to figure out some type of eating plan because I'll need more to get me through the day

 

My advice is to track your macros for at least a week. That will give you some insight into where you are lacking. My guess is actually not enough healthy fats and too little protein. Then you can adjust. You dont need to track them all of the time but it certainly helps when trying to make modifications to your diet.

 

Add 3 apples to that and that's my day

 

I would be starving

 

I'm cutting and I only weigh about 165

 

^^^ I am pretty sure I eat that many calories for breakfast and lunch

 

x2

How tall are you? If you're over 5'1o" or so, I'd bulk at least until you're 180ish. I'm 5'11'' and I'd look anorexic at 165

x2. Hell, that's one meal for me on a bulk

 

I'm 5'9" and I'm happy with how I look for now. I will start bulking after Spring break but it won't be anything extreme since my heart won't allow that lol.

 

As long as you're happy, that's all that matters!

 

I'm actually getting bigger and stronger even on that diet. So I'll be interested to see what it's like when I bulk.

 

Even in a cut, I would still try to keep the ratio of fat, carbs, protein as close to 20, 45, and 35%.

Based on what I see, I would definitely bump up your protein intake to at least 165g....preferably 200g and figure out your baseline figures from there. I am not an expert but many times a person (including myself) does not eat enough food.....even in a cut. Your body goes into survival mode upping cortisol levels and you end up putting on even more fat.

Your metabolism could be jacked up as well. I have had this happen. A lot of people advocate eating enough food to get your core body temp in check (98.6) then make base line calorie cuts from there.

Search T-nation or anything written by John Meadows.

 

I get what you are saying but I'm doing what works for me. I have been seeing nice muscle build up while slimming down and knocking off fat.

 

I remember when i dieted on 1600-1700 before when i was a noob, shits hard.

 

But do you have Kids...and a Relationship?