Best way to get in shape?

[rubecube]

Originally Posted by Machiavelli

Thanks a lot guys. I've got a good pair of Nike cross-trainers but I do run on pavement. That must be part of the reason because I'm a soccer player and have never had issues on grass.

I just thought of another suggestion here. I read somewhere that wearing cleats and running on grass is one of the better ways to go running. So maybe head to a field and strap on your soccer cleats when you want to go for a run.

[Azure]

Originally Posted by GreenLantern

Ok right I should have put some times down..

7:00 AM, 10:00 AM, 12:00 PM, 3:00 PM (4:30 work out) 6:00 PM (immediately after work out) 9:00 PM

Obviously those times are not set in stone, I can eat whenever I want, but that was when I was planning on breaking it all up.

IMO, its only important to time the meals before and after working out. Everything else isn't such a big deal.

I am at work from 8 till 4:30, so it would actually be easier on me if I switched the chicken breast to night time.

It would also benefit you more.

What if I did this:

7 - Eggs
10 - Garden Salad (need protein here now)
12 - Mexi Tuna

I don't see a problem with that. Are you getting at least 20g of protein in all those meals? If you are, this would work great. Maybe add some more fruit here too so you have access to carbs when you exercise.

3 - Yogurt w/ almonds

This is your pre-workout meal right? I would suggest going with it, seeing how your energy levels are while you workout, and maybe add more carbs if you need. Maybe add a banana if you can to this meal.

6 - Salmon w/ rice (maybe throw in some broccoli)

Before this you'll have a protein shake, right? As in within 30 min of your workout?

If so, then this sounds like a good meal. You might be wondering why I'm now saying that you should consume carbs(brown rice)....after working out. The science on your post-workout meal as I understand says that there is some benefit to consuming protein AND carbs after working out. And this should be done with 2-3 hours after working out. This is very similar to the post-workout shake, where you should also be consuming carbs and protein, but within 30 min of working out.

9 - Chicken breast with lettuce

This is a very good meal before going to bed. One other benefit you'll get from this is being able to avoid snacking on something unhealthy because you're hungry. Eating a real meal(it doesn't get anymore real than chicken breast)....will help fill you up, and help you avoid the cravings for something sweet.

If you DO crave something sweet, I would suggest finding some kind of diet pop that you like. I've found that drinking one of them takes away my cravings, and its a lot easier to deal with artificial sweetener than it is to deal with 50g of refined carbs. Don't try to simply erase all the unhealthy foods from your life one day, and go straight healthy from that point on. You'll more than likely fail. If you have a good week, treat yourself to something nice on Friday/Saturday night. I really like the idea of eating some nachos with cheese and some salsa as a 'reward' meal for having a good week. NoWorries mentioned that earlier.

Now the only problem is that I need some protein in my salad What about cheese? I don't like salad dressing, but I do enjoy plain garden salads *freak!*.. but I could throw some cheese in there for protein.

Cheese is good. You could also take some chicken breast and cut it into small pieces and add it to your salad as well. I love my salads when there is some kind of meat added. You could also hard boil some eggs, cut them up and add them to your salad as well. Or, another option is to buy some stripped sunflower seeds, and add them as well. I would actually really recommend this, as there are tons of vitamins and minerals in sunflower seeds that you can use. Plus, it helps you with adding protein.

Between the cheese, some kind of meat, eggs and sunflower seeds, you could easily get 20-30g of protein.

And ya basically what I do is work out right after work, then pound the protein shake, then head straight home and make myself supper. So the protein shake is within 45 minutes i'd say of meal 6, but within 5 minutes of post work out. By the time I get home and make supper, unless I had it all pre cooked for microwave, it is about 30-45 minutes.. I think that is too long between work out and protein intake, right?

No, like I said before, your meal after working out should be within 2-3 years of your workout. If you're getting it within an hour, thats great.

Another option to add more protein is to drink another protein shake before you workout. Up to you though. If you can get enough protein from real food, that is by far the better route.

[rubecube]

Originally Posted by Azure

No, like I said before, your meal after working out should be within 2-3 years of your workout. If you're getting it within an hour, thats great.

Another option to add more protein is to drink another protein shake before you workout. Up to you though. If you can get enough protein from real food, that is by far the better route.

Is this a really big deal? I workout late at night, so I usually just come home, have a big protein shake (about 300 calories 20-30 g of protein), and then go to bed.

[Azure]

Originally Posted by rubecube

Is this a really big deal? I workout late at night, so I usually just come home, have a big protein shake (about 300 calories 20-30 g of protein), and then go to bed.

Not really a big deal. Especially if you're going to bed very soon after. But if you come home, and you want to watch the hockey game or something, a meal might benefit you.

Depends how long you stay up. When I workout late at night, I usually don't even consume the PWO shake. Just go straight to bed.

The results vary. Some people say not having a PWO shake/meal and going straight to bed is better for fat loss. Some people say ignore the shake, but have the meal within 2 hours. Really depends on what works for you.

[Machiavelli]

Originally Posted by rubecube

I just thought of another suggestion here. I read somewhere that wearing cleats and running on grass is one of the better ways to go running. So maybe head to a field and strap on your soccer cleats when you want to go for a run.

Interesting proposition. I will try it....hopefully running around the same field wouldn't get too boring.

[rubecube]

Originally Posted by Azure

Depends how long you stay up. When I workout late at night, I usually don't even consume the PWO shake. Just go straight to bed.

The results vary. Some people say not having a PWO shake/meal and going straight to bed is better for fat loss. Some people say ignore the shake, but have the meal within 2 hours. Really depends on what works for you.

I may have to try this. I was concerned my energy would be zapped for the next day if I did this. I'd imagine maybe having some carbs with breakfast (I usually just go for eggs and turkey bacon) might counter that.

[rubecube]

Originally Posted by Machiavelli

Interesting proposition. I will try it....hopefully running around the same field wouldn't get too boring.

On my cardio days, I usually do a 4k run around a track, in the dark. It doesn't get much more boring than that.

[NoWorries]

Originally Posted by rubecube

Is this a really big deal? I workout late at night, so I usually just come home, have a big protein shake (about 300 calories 20-30 g of protein), and then go to bed.

Originally Posted by Azure

Not really a big deal. Especially if you're going to bed very soon after. But if you come home, and you want to watch the hockey game or something, a meal might benefit you.

Depends how long you stay up. When I workout late at night, I usually don't even consume the PWO shake. Just go straight to bed.

The results vary. Some people say not having a PWO shake/meal and going straight to bed is better for fat loss. Some people say ignore the shake, but have the meal within 2 hours. Really depends on what works for you.

I don't think it matters all that much when you eat the food as long as you are eating quality food and getting enough - especially protein and good fats.

I also think the PWO stuff is overblown and promoted by the gatorades of this world.

I think if you looking mostly at performance in the gym you will benefit from PWO carbs and protein. If you are looking at fat loss, than you will want to avoid eating for ~2 hours after working out.

I will often have less than 50g of carbs in a day total. And most of those are from the trace amount found in eggs, nuts etc.

Some guys like OPT of Crossfit fame will promote certain levels of PWO carbs based on bodyfat levels:

http://optimumperformancetraining.blogspot.com/

Robb Wolf had an interesting post on PWO meals:

http://robbwolf.com/?p=634

Some 'food' for thought!

[Azure]

Originally Posted by rubecube

I may have to try this. I was concerned my energy would be zapped for the next day if I did this. I'd imagine maybe having some carbs with breakfast (I usually just go for eggs and turkey bacon) might counter that.

Depends.

I've been at the point where I was eating next to no carbs during the day, and I never had a problem with energy levels.

I just couldn't sustain doing that while flipping 500# tires and DLing 450# twice a week.

[Azure]

Originally Posted by rubecube

I may have to try this. I was concerned my energy would be zapped for the next day if I did this. I'd imagine maybe having some carbs with breakfast (I usually just go for eggs and turkey bacon) might counter that.

Thats the thing, really. Like NoWorries said, if you're worried about performance the meal and PWO shake might benefit you. But, if you worry more about fat loss, having nothing for a few hours afterwards might also help.

Although its not quite as simple as just not eating for 2 hours and presto, fat loss. For some people, they absolutely need the post-workout meal AND shake, otherwise their energy, like you said....is completely gone and it takes them twice as long to recover.

[Azure]

I must say, in the scheme of the hardest workouts I've ever done, 37x325# in 10 min was almost beaten today by tire flipping for 30 min.

Holy hell.

[GreenLantern]

Going to read through this tomorrow when I am not so tired but thanks again for all the great replies.

I think I can corner that salad, going to work out the meal plan tomorrow and then go shopping!

[rubecube]

Gotta love it. I was planning on going for a run tonight. A few hours before I try to hop off the bed, my leg cramps up, and I'm done for the night.

[Peanut]

Ricotta cheese is delicious with a splash of vanilla. Yummmm...

So another question: 'Body Sculpting Bible' books... yay or nay? I used the Body Sculpting Bible for Brides before our wedding and I liked it. Am thinking of purchasing the general workout one for women and doing that program to replace my outdoor bootcamp classes in the winter months. Any thoughts?

Was this posted awhile back? I remember someone posting an equation to find your EEC... this website does it for you!
http://www.indiacurry.com/ncalculato...calculator.htm

[OBCT]

I saw an infomercial last night for a workout program called Insanity, which is led by Shaun T.



Anyone heard of this? Looks pretty intense.


http://60dayworkout.us/
http://www.xtremebodyfitness.com/insanity-shaun-t.html
http://workoutjourney.com/my-insanit...t-test-results
http://www.ultimatefitnessgear.com/i...h-shaun-t.html

[Azure]

Originally Posted by OBCT

I saw an infomercial last night for a workout program called Insanity, which is led by Shaun T.

Anyone heard of this? Looks pretty intense.

http://60dayworkout.us/
http://www.xtremebodyfitness.com/insanity-shaun-t.html
http://workoutjourney.com/my-insanit...t-test-results
http://www.ultimatefitnessgear.com/i...h-shaun-t.html

Workouts like fine and all that, but there is no way in hell you're going to accomplish such a body transformation without fixing your diet first.

P90x is better because it covers the diet portion of the equation as well.

If you would workout with me, I could probably transform your body as well. But just to a certain point. Eventually you have to fix your diet before you'll get any more results.

[Azure]

Originally Posted by Puxlut

Was this posted awhile back? I remember someone posting an equation to find your EEC... this website does it for you!
http://www.indiacurry.com/ncalculato...calculator.htm

BMI - 33.9
EER - 3951

I take it the math on the website is wrong?

[Azure]

Originally Posted by Puxlut

I take it the math on the website is wrong?

No, the math is probably correct.

Its just that your BMI isn't really a good indicator of really anything. I'm certainly not obese, which the calculator indicates.

According to the BMI Jarome Iginla is obese too.