Workout questions ( any trainers out there)

[mofome]

WOW bro. 1 kidney..? That's pretty cool to hear that you busted your as* anyway for the love of competition... That's cool... and I agree I miss it too... Sh*t I even miss coaching it... I also agree it's the competative nature that makes us miss it... 150 pounds of mouth..ahaha that's funny but I bet you know how to sprint! I actually had to work on my technique and damn did it make a differance...

Well then SPRINTS will be more enjoyable in more ways then one for you in this case... It may not mean as much but you can still live in your own world for the time you are there to get a little motivation but yeah I can see what you mean by the games not meaning as much...

I'm like that "Blanch" chick from that one show that doesn't tell her age... I am younger then Chuck Webb and about Jimmy Jackson's age...HA!

Sh*t I lie about my age so much I forget sometimes... My x girlfriend didn't know how old I was for a couple years until my big mouth sister opened her mouth one day!!

haha sham you're a wild dude man, ive had fun readin your posts since ive been here. i never had much technique as a runner, i would just line up and run faster than the person next to me. these days, domino's delivers a pizza faster than i can run a 40.


any chuck webb fan is a friend of mine.

[mofome]

Sh*t fellas you are not too old I am sure you can find some good competative leagues... I was 5 years older then you MoFo when I played semi-pro football just a little ways back and I trained like a mother f*cker and still sucked... I couldn't get my form for kicking polished and had some blocked... I am going to try again just to compete because I love it...

ive got family with the colts and vikings, maybe we can get you a work out. tackle a peterson in the open field and you're in.

[MoneySportsGuy]

haha i actually hate watching games in the gym, i get so fukking mad when i lose and i dont control it well in public. i know all the people at the gym and im friends with the manager and trainers, so no one bothers me, but man...i just dont handle it well. i pretty much have to watch games by myself when i have money on them.

i live in maryland right now...im 27 so im too old for leagues that matter. i would love to have something competitive, but i dont see much out there. ive looked at some mens soccer leagues, but its pretty lame. i played some indoor in hs and in college and loved it. its a more physical game and there is a lot more talking and shtt like that, i enjoyed telling people that they were awful. my favorite thing used to be playing outdoors, in the cold, and making fun of the kids wearing long sleeves. i was never short on words.

haha yeah man I know how you feel about gym what is really funny when I am working on game is close I'm like oh @#$#@ or something and forget I am in middle of a gym have to watch the mouth

yeah that is cool how do you like MD? My sister just moved from there, I went up to GMU for a semester and loved being right here in DC and MD was nice, still deciding where to move too now my top 4 places now are NYC Chicago DC and Vegas but who knows. yeah I'm 25 so find it hard to find a soccer league, when I played in college indoor so much fun. our team was the first to go undefeated it was sick I had never played before but had such a blast so great talking shtt how pathetic other teams stacked up.

[mofome]

haha yeah man I know how you feel about gym what is really funny when I am working on game is close I'm like oh @#$#@ or something and forget I am in middle of a gym have to watch the mouth

yeah that is cool how do you like MD? My sister just moved from there, I went up to GMU for a semester and loved being right here in DC and MD was nice, still deciding where to move too now my top 4 places now are NYC Chicago DC and Vegas but who knows. yeah I'm 25 so find it hard to find a soccer league, when I played in college indoor so much fun. our team was the first to go undefeated it was sick I had never played before but had such a blast so great talking shtt how pathetic other teams stacked up.

where did you play college soccer? GMU? soccer in md is pretty good, im glad that i grew up playing here. you play state team or anything like that? ODP?
im 15 minutes outside of dc now, ive never been much further than that...ive lived in mont county, pg county, and dc.

is your sister about our age? hopefully she enjoyed MD. one of my sisters is 26 she went to GW, and he cant stand it here.

[ShamsWoof10]

ive got family with the colts and vikings, maybe we can get you a work out. tackle a peterson in the open field and you're in.

HAHAHAHA thanks for the offer but they would think I was Morton Anderson..well age wise... My client told me he could get me a try out with the Eagles and I told him if I didn't hit the right upright so f*ckin' much I'd take you up on that offer... I can make a semi-pro team and I am going to make up for the blocked kicks... Yeah it urks me but I like having that fire to "want"... It's cool to hear ya'll still do too... It's great isn't it..?

By the way MoFo thanks for the nice words about my posts it's nice to hear... Maybe next time I get around to doing a Vols helmet I'll hook you up... I keep looking at that avatar... I made a few before and one with a visor.. differant cage though...

[mofome]

HAHAHAHA thanks for the offer but they would think I was Morton Anderson..well age wise... My client told me he could get me a try out with the Eagles and I told him if I didn't hit the right upright so f*ckin' much I'd take you up on that offer... I can make a semi-pro team and I am going to make up for the blocked kicks... Yeah it urks me but I like having that fire to "want"... It's cool to hear ya'll still do too... It's great isn't it..?

By the way MoFo thanks for the nice words about my posts it's nice to hear... Maybe next time I get around to doing a Vols helmet I'll hook you up... I keep looking at that avatar... I made a few before and one with a visor.. differant cage though...

you make helmets? my friend 5 star could use one, but that one would be large, rubber, and shouldnt be able to be removed by its owner.


as for the compliment, no problem, i read most of the threads anyway, but when i see you've replied to something i always check it out.

[MoneySportsGuy]

where did you play college soccer? GMU? soccer in md is pretty good, im glad that i grew up playing here. you play state team or anything like that? ODP?
im 15 minutes outside of dc now, ive never been much further than that...ive lived in mont county, pg county, and dc.

is your sister about our age? hopefully she enjoyed MD. one of my sisters is 26 she went to GW, and he cant stand it here.

I just played college soccer at the community college I went to haha it was nothing big but I loved it, just something to stay in shape. GMU such a nice place, was going to finish out college there but my girlfriend at time father passed away and bunch of crazy shttt so just transfered back down in FL.

yeah that is cool where you at outside DC? I actually lived in Fairfax my friend I think is still in Falls Church, looking to get up there again see him and also my cousin now moved up there with her husband.

nah sister is 10 years older then me haha I got a nice big family goodfriend from HS was going to gradschool up at AU so it was great she had alot of hot friends which was nice

[mofome]

I just played college soccer at the community college I went to haha it was nothing big but I loved it, just something to stay in shape. GMU such a nice place, was going to finish out college there but my girlfriend at time father passed away and bunch of crazy shttt so just transfered back down in FL.

yeah that is cool where you at outside DC? I actually lived in Fairfax my friend I think is still in Falls Church, looking to get up there again see him and also my cousin now moved up there with her husband.

nah sister is 10 years older then me haha I got a nice big family goodfriend from HS was going to gradschool up at AU so it was great she had alot of hot friends which was nice

was the CC near here? i went to a CC in md as well when i left mt st marys. fairfax has some great club soccer teams, we used to play them all the time. we went to NC and ended up playing them in the finals of a tourney one year. funny to drive about 6 hours for a tourney and end up playing a team thats 35 minutes away from home.

[ShamsWoof10]

you make helmets? my friend 5 star could use one, but that one would be large, rubber, and shouldnt be able to be removed by its owner.


as for the compliment, no problem, i read most of the threads anyway, but when i see you've replied to something i always check it out.

HAHAHAHA good stuff... I am trying to figure out who's helmet that is or at least what year... Since that is an "Oakley" shield XCel before that and UnderArmor now I would say between 1998 and 2002... It has a mirror and I think they stopped using them incase a player got knocked out they wanted to see their eyes... What year was that damn... Ok I say 1997-2000... It was a player from one of those years..

[MoneySportsGuy]

was the CC near here? i went to a CC in md as well when i left mt st marys. fairfax has some great club soccer teams, we used to play them all the time. we went to NC and ended up playing them in the finals of a tourney one year. funny to drive about 6 hours for a tourney and end up playing a team thats 35 minutes away from home.

nah man I went to cc down here in FL. that is crazy about traveling all that way to play team that was so close. what do you do now? do you like MD? loved the DC area as lots of stuff to do, good restaurants, and weather is nice considering love the cold and during fall beautiful up there

[ShamsWoof10]

I wanted to add something about "CyberGenics" which was an early 90's craze... We won't even talk about all the suppliments, diet, and times needed to eat and take suppliments.. I say it was the hardest because it was like having a 80 hours work week...

Here is an example:
Flat Bench
1st Cycle
First set 70% of max. weight do until you can't even get a negative so to TOTAL FAILURE
Second set 60% of max. weight do until total failure
Third set 50% of max. weight do until total failure
Fourth set 40% of max. weight do until total failure
Fifth set 30% of max. weight do until total failure

No rest in between sets just long enough to change the weight... Only a three minute rest between cycles...

This is ONE CYCLE.. do 3 cycles for just flat bench... WTF..??

[mofome]

HAHAHAHA good stuff... I am trying to figure out who's helmet that is or at least what year... Since that is an "Oakley" shield XCel before that and UnderArmor now I would say between 1998 and 2002... It has a mirror and I think they stopped using them incase a player got knocked out they wanted to see their eyes... What year was that damn... Ok I say 1997-2000... It was a player from one of those years..

oh, the player is gibril wilson.

[mofome]

nah man I went to cc down here in FL. that is crazy about traveling all that way to play team that was so close. what do you do now? do you like MD? loved the DC area as lots of stuff to do, good restaurants, and weather is nice considering love the cold and during fall beautiful up there

the falls here are amazing man. i love the changing of seasons. ive got baltimore and dc close to me so there is plenty to do, but i dont go out much because i spend a lot of time with my mom who hasnt been real well in recent years. she is my heart, my life, and my hero in many ways. she calls me her best friend and that means everything to me. she needs me near her a lot, and thats wonderful with me.

[mofome]

I wanted to add something about "CyberGenics" which was an early 90's craze... We won't even talk about all the suppliments, diet, and times needed to eat and take suppliments.. I say it was the hardest because it was like having a 80 hours work week...

Here is an example:
Flat Bench
1st Cycle
First set 70% of max. weight do until you can't even get a negative so to TOTAL FAILURE
Second set 60% of max. weight do until total failure
Third set 50% of max. weight do until total failure
Fourth set 40% of max. weight do until total failure
Fifth set 30% of max. weight do until total failure

No rest in between sets just long enough to change the weight... Only a three minute rest between cycles...

This is ONE CYCLE.. do 3 cycles for just flat bench... WTF..??

1 kidney = no suppliments for me really. makes it hard to make good gains, but if i lift hard i can improve pretty good. i dont really need to pass where im at with the bench, i just want to get more discipline with the legs and cardio.
we could set up some ways to really help motivate each other. whats better than helping out your gambling buds with their workouts and then winning some plays at night?

[SBR Lou]

I bet you dont have any problems finding good places up in NY crazy, that is what I love about up there all the unique places to try out

It's cool, but really means more temptation. Chicken & veggies aren't so appetizing when you can pick up a phone and order nearly any kind of food you desire. Or drive for a couple minutes and get it. I've cooked so much chicken that it wouldn't surprise me if my cast iron pan grew wings and flew away. Good thing I use lots of spices and seasoning.

[mofome]

It's cool, but really means more temptation. Chicken & veggies aren't so appetizing when you can pick up a phone and order nearly any kind of food you desire. Or drive for a couple minutes and get it. I've cooked so much chicken that it wouldn't surprise me if my cast iron pan grew wings and flew away. Good thing I use lots of spices and seasoning.

how big are you mr crazyl? i get the impression that you're a big fukker.

[SBR Lou]

how big are you mr crazyl? i get the impression that you're a big fukker.

6'2, 220

I'm in better shape now than I've ever been, but I'm not nearly satisfied. Truth be told I've gotten a little softer around the holidays, eating some real good meals and drinking a bit too much.

[ShamsWoof10]

the falls here are amazing man. i love the changing of seasons. ive got baltimore and dc close to me so there is plenty to do, but i dont go out much because i spend a lot of time with my mom who hasnt been real well in recent years. she is my heart, my life, and my hero in many ways. she calls me her best friend and that means everything to me. she needs me near her a lot, and thats wonderful with me.

Is it just me or is this the post of a lifetime... What an awsome post...

1 kidney = no suppliments for me really. makes it hard to make good gains, but if i lift hard i can improve pretty good. i dont really need to pass where im at with the bench, i just want to get more discipline with the legs and cardio.
we could set up some ways to really help motivate each other. whats better than helping out your gambling buds with their workouts and then winning some plays at night?

Yeah we can do that... There nothing like being in a good rythem when you are working out..

[Sportsgirl]

Shams, I'm no trainer, but I can give you some dieting advice. I didn't read all the above posts, so forgive if this repeats.

Firstly, never eat after 7 p.m. and make dinner your smallest meal of the day - even smaller or skip it if you are going out drinking to offset the calories.

Drink A LOT of water - all day long. Get a big mug and carry it with you throughout the day. Skip wasted calories like tea and soda.

People frequently eat out of bordom or because they "think" they are hungry. If you think you're hungry, eat an apple, if you don't want the apple you aren't really hungry because truly hungry people will eat almost anything.

Easy exercise tips include simply parking as far away from the store as you can, taking extra trips up and down stairs in your home, taking your dog for a walk, and walking to your mailbox instead of just stopping the car in front of it on your way home.

Don't snack. Make a meal plan and stick with it.

Oh, and unless you intend to remove McDonald's and the like from you life forever, stop by once a month or two months and get what you usually order. Keep you new "diet" reasonable!

Hope that helps ...

[Sportsgirl]

It's cool, but really means more temptation. Chicken & veggies aren't so appetizing when you can pick up a phone and order nearly any kind of food you desire. Or drive for a couple minutes and get it. I've cooked so much chicken that it wouldn't surprise me if my cast iron pan grew wings and flew away. Good thing I use lots of spices and seasoning.

Would I be the total girl if I offered some "recipe" advice? OK, I'm going to anyway. One of the easiest, tastiest and low-calory ways to prepare chicken is to marinate it in Ken's Steakhouse Raspberry Walnut Vinegrette and bake it.

OK, I'm done.

[Shark79]

Since High School i've put on some extra weight because i havent been to the gym since playing sports in HS. . . Im 5'11 190 . . . Looking for some workout/diet advice. I eat alot throughout the day, and always have found dieting to be hard because i love to eat. Also I go out drinking 2-3 times a week, so im looking for a plan to start this upcoming week. . . If i just lift free weights and run can i just eat what i want? . . .my goal is to tone and improve my posture. . . Anybody got any good workout charts out there or diet plans. . .

Easiest diet ... If your willing to lift up free weights and run at least 3 times a week ....

Eat 6 meals a day (divide your regular 3 meals into 6) ... eat every 3 hrs ... starting at 6 am with your first meal .... do not eat past 7pm (drink Whisky if u can or like) but dont go overboard with a whole bottle ... 2 or 3 will be enuff for a night ... and if you know that you will be drinking that day ... then eat vegetables and protein all day .. no carbs ... so u may control those while drinking ... it has worked for me ...

[ShamsWoof10]

Easiest diet ... If your willing to lift up free weights and run at least 3 times a week ....

Eat 6 meals a day (divide your regular 3 meals into 6) ... eat every 3 hrs ... starting at 6 am with your first meal .... do not eat past 7pm (drink Whisky if u can or like) but dont go overboard with a whole bottle ... 2 or 3 will be enuff for a night ... and if you know that you will be drinking that day ... then eat vegetables and protein all day .. no carbs ... so u may control those while drinking ... it has worked for me ...

If this was a sport bet I would fade it... Why does EVERYONE say this..??? You hear it everywhere I know I do too but it makes NO SENSE WHAT SO EVER!!!

You are telling me that for almost 12 hours or half the day (Unless you eat breakfast at 3 AM) you should not give your body food..??? When your body recovers from lifting it needs nutriants... What the hell ..do you think the food from the day sits there and just waits until the body feels like getting to it..??? Once more people are saying to eat 6 meals a day in that 12 hour span... So you are giving your body food almost constantly but after 7 PM it's none..??? Is it Sunday for the muscles between 7 PM and 7 AM where they don't do any work or what..?

It's very simple everyone... Fat is dead weight and the reason why lean fit people can eat and not gain is because of their body composition... If you are lean and fit then just to sit on your as*, sleep, watch tv, or being alive will require a good amount of cal. because muscles (not to mention fit ones) need energy JUST TO EXISTS FAT DOES NOT!!!

Drink water but don't shove it down your throat... That's nuts..

I disagree with such a light workout sportsgirl unless you're over 70 but the recipes do sound tastey!

[babaoriley]

My workout routine usually consists of cardio 5-6 days a week with usually 3-4 times of weight machines like chest exercises and arms, and usually abs as well 3-4 times a week

Also try to avoid eating after 8 at night if you can, and just drink water then on.

Subway has alot of nice subs as long as you read the nutritional information and watch the amount of food your eating.

Goodluck on whatever you do!

I can't believe it took this long for somebody to hit on this point. Water is absolutely essential in your weight-loss quest. Drink at least 8-glasses of water a day to begin with. Within a week, you'll be up to 12 glasses of water a day. Avoid Gatorade like the plague. If you're concerned about electrolytes, go to Whole Foods (or a similar health food store) and get powdered electrolyte mix. You just stir it into a squeezy bottle filled with water and you have a non-sugar based electrolyte enhanced water. The more water you drink, the more you'll crave water and the less you'll crave food.

For the diet portion. I agree with the overall sentiment here. Considering you're just starting out on your plan, try not to make the beginning too insurmountable. Take it at a slow pace. I would focus on getting in a cardio/stretching/diet regimen for a week or two with diet taking the absolute highest priority. Rememberm this isn't a race, it's the beginning of a healthier future and you don;t want to mindf*ck yourself into despising your workout every day.

So, I recommend protein smoothies: Here's my wife's recipe that I drink daily:
1-cup of organic nonfat yogurt, a banana, 8-oz Kagome Juice (the juice has no sugar and is half veggie/half fruit), 1 scoop of vanilla flavored whey protein powder, 1 scoop of Perfect Food Super Green Formula, 2 cups of crushed ice. Blend and drink.

the Kagome Juice comes in several different flavors, so try them out and see what fits. The key is getting juice that is low in sodium and sugar and getting yogurt that is low in sugar.

As for the rest of your diet, try to avoid white flour and sugars (including alcohol--I drink red wine, but substantially less than I used to). stick to whole-grain breads and pastas when you're eating breads and pastas. cook at home rather than eating out. Reduce your portion size and yes, eat 5-6 small meals a day. It takes awhile to get this part down, but I believe this is why you should ease into the entire regimen by focusing on your diet first while mixing in some cardio. Dedicate yourself to your new diet (which isn't THAT much of a diet) and you'll feel energized. I have an 11 month old daughter and I take her for walks as often as I can--a couple miles. Then, for added cardio, I hit up my exercise bike while playing a game of Madden '08. I don't look at the time and depending on my time constraints, playing with 7 minute quarters, I can either ride the bike for 1-half of one game (33-34 minutes) or the entire game (66-68 minutes). Either way, playing Madden gets me thinking about something other than the fact that I despise cardio.

Again, take it slowly and get everything started off on a positive note. get your diet plan in place, hit up whole foods and stock up on good food, start your cardio regimen... Within a week or two, you'll be amped to start your strength training.

Good luck to you.

[Sportsgirl]

I disagree with such a light workout sportsgirl unless you're over 70 but the recipes do sound tastey!

shams, sweetie, that wasn't your workout - that's in addition to your workout! Just simple ways to extend your exercise plan!

[pokernut9999]

Damn, that was my workout !!!!

Walk to the mailbox, walk the dog at least every hour(she like to play a lot), and always park far away(hate trying to squeeze into tight spots).

[Shark79]

If this was a sport bet I would fade it... Why does EVERYONE say this..??? You hear it everywhere I know I do too but it makes NO SENSE WHAT SO EVER!!!

You are telling me that for almost 12 hours or half the day (Unless you eat breakfast at 3 AM) you should not give your body food..??? When your body recovers from lifting it needs nutriants... What the hell ..do you think the food from the day sits there and just waits until the body feels like getting to it..??? Once more people are saying to eat 6 meals a day in that 12 hour span... So you are giving your body food almost constantly but after 7 PM it's none..??? Is it Sunday for the muscles between 7 PM and 7 AM where they don't do any work or what..?

It's very simple everyone... Fat is dead weight and the reason why lean fit people can eat and not gain is because of their body composition... If you are lean and fit then just to sit on your as*, sleep, watch tv, or being alive will require a good amount of cal. because muscles (not to mention fit ones) need energy JUST TO EXISTS FAT DOES NOT!!!

Drink water but don't shove it down your throat... That's nuts..

I disagree with such a light workout sportsgirl unless you're over 70 but the recipes do sound tastey!

Hummm ... ok Mr. Paranoid ... here is the reason to this ... if you start to intake food at 6 am your body will start to process faster all the nutrients that it will need during the day ... if you do a work out at 7am (1hr after u have eaten) then when u finish (a 2hr workout) at 9am u should be ready to eat ur second meal ... u can have a proper lunch (not to heavy ... but enuff to keep u running) .... 1 more at 3pm .... and ur last at 6pm ... my understanding is that the body will slowly start to decrease the process of food ... therefore if you eat a steak at 9 it will be more difficult for it than if u ate one at 12 or 3pm .... I am 5'7 and use to weigh 210lbs .... now I am at 172lbs and in great physical condition ... I only go 3 days a week to the gym and I feel great ! If it worked for me ... it might work for someone else.

[Shark79]

1 more ... u dont necessary need to stop eating after 6pm ... by all means ... shuv ur face with all the junk food u want ... but u sure wont help your body to divide the proper nutrients it will need for the daily "stress"

[ShamsWoof10]

I can't believe it took this long for somebody to hit on this point. Water is absolutely essential in your weight-loss quest. Drink at least 8-glasses of water a day to begin with. Within a week, you'll be up to 12 glasses of water a day. Avoid Gatorade like the plague. If you're concerned about electrolytes, go to Whole Foods (or a similar health food store) and get powdered electrolyte mix. You just stir it into a squeezy bottle filled with water and you have a non-sugar based electrolyte enhanced water. The more water you drink, the more you'll crave water and the less you'll crave food.

For the diet portion. I agree with the overall sentiment here. Considering you're just starting out on your plan, try not to make the beginning too insurmountable. Take it at a slow pace. I would focus on getting in a cardio/stretching/diet regimen for a week or two with diet taking the absolute highest priority. Rememberm this isn't a race, it's the beginning of a healthier future and you don;t want to mindf*ck yourself into despising your workout every day.

So, I recommend protein smoothies: Here's my wife's recipe that I drink daily:
1-cup of organic nonfat yogurt, a banana, 8-oz Kagome Juice (the juice has no sugar and is half veggie/half fruit), 1 scoop of vanilla flavored whey protein powder, 1 scoop of Perfect Food Super Green Formula, 2 cups of crushed ice. Blend and drink.

the Kagome Juice comes in several different flavors, so try them out and see what fits. The key is getting juice that is low in sodium and sugar and getting yogurt that is low in sugar.

As for the rest of your diet, try to avoid white flour and sugars (including alcohol--I drink red wine, but substantially less than I used to). stick to whole-grain breads and pastas when you're eating breads and pastas. cook at home rather than eating out. Reduce your portion size and yes, eat 5-6 small meals a day. It takes awhile to get this part down, but I believe this is why you should ease into the entire regimen by focusing on your diet first while mixing in some cardio. Dedicate yourself to your new diet (which isn't THAT much of a diet) and you'll feel energized. I have an 11 month old daughter and I take her for walks as often as I can--a couple miles. Then, for added cardio, I hit up my exercise bike while playing a game of Madden '08. I don't look at the time and depending on my time constraints, playing with 7 minute quarters, I can either ride the bike for 1-half of one game (33-34 minutes) or the entire game (66-68 minutes). Either way, playing Madden gets me thinking about something other than the fact that I despise cardio.

Again, take it slowly and get everything started off on a positive note. get your diet plan in place, hit up whole foods and stock up on good food, start your cardio regimen... Within a week or two, you'll be amped to start your strength training.

Good luck to you.

The general rule from people is to drink water as often as you can carrying a bottle around all the time and to not eat after 7 PM but to eat 6 meals up until that point... This means he has to eat a meal every 2 hours and drink water ALL the time... Oh yeah let's not forget the workout that you have to get in during that time and a good one is usually an hour an a half to two hours so you are already a meal behind... What are you going to do now eat a meal and to make up for one you lost eat another a half hour later..? Yeah that makes sense...

Back in 98' when I over ate to gain weight I had NO JOB and was just starting helmets so I had alllll day to concentrate on nothing but working out and eating and I still couldn't get 6 meals in and span them at least 2 hours apart... This guy probably has a job or responsiblities.. How many hours are in your days people..??? TOTALLY UNREALISTIC!!!! Oh yeah and don't over sleep past 7 AM or you're really behind the 8 ball now...

[Sportsgirl]

Oh, and you might want to stop smoking.

[ShamsWoof10]

Oh, and you might want to stop smoking.

Not if I just park further away and walk up and down my stairs...

By the way I have seen these people's idea of a "meal" when they say eat 6 meals a day.. I have seen a bird eat more during a setting...

Since all of you agree not to eat after 7PM and you agree that your body recovers at night then someone explain to me how your body is supposed to recover if you don't give it any nutriants before bed...? Maybe it'll just go eat some muscle to rebuild that muscle..

[The Seer]

Since High School i've put on some extra weight because i havent been to the gym since playing sports in HS. . . Im 5'11 190 . . . Looking for some workout/diet advice. I eat alot throughout the day, and always have found dieting to be hard because i love to eat. Also I go out drinking 2-3 times a week, so im looking for a plan to start this upcoming week. . . If i just lift free weights and run can i just eat what i want? . . .my goal is to tone and improve my posture. . . Anybody got any good workout charts out there or diet plans. . .

LK, before I started teaching & coaching football for a living, I was a general manager for 2 different health clubs plus I've personal trained a couple of hundred clients. I was a personal nutritionist and trainer for a millionaire on Miami Beach for one year (guy was an asshole). Before any of that, in my late 20s, after playing football, I did fitness modeling and was a successful amateur bodybuilder. I've had my bf% under 4% several times and under 9% my whole life including now in mid to late 30s. I don't have the time or patience to sit and right down everything I know or that you could do but if you have any specific questions I will answer them. In general, do cardio for at least 30 first thing in the morning on an empty stomach (your body burns fate at a much faster rate this way), then eat a lean breakfast. Try to keep carbs under 250 g/day(1000 cal of carbs). Spread em out the day. Eat low glycemic carbs as well. They keep blood sugar levels stable so you can burn fat more efficiently. You can use meal replacement powders to sub for some meals or snacks. Taper carbs off later in the day. You can eat protein later at night, it won't hurt. Do resistance training at least 3x wk. Eat/drink high glycemic carbs immediately after your workout (usually no more than 50g) such as a powerade. Your muscles will replinish glycogen faster with high gly carbs. Mix these with approx. 20 g whey protein. Drink water throughout the day. Also, alcohol will kill any agains you've made. It slows down the fat burning process and pulls water from muscle cells which destroys them. You can workout and make some good gains all week and desroy it all with one night of drinking. So cut drinking down to as little as possible and drink water while you are. Don't worry as much about fat as high glycemic carbs. And don't mix the 2. Only eat high gly carbs after workouts, period. They cause a high realease of insulin which forces whatever is in the blood stream to be forced into the celss. If fat is in the blood stream during high insulin release then it will be forced into fat cells. General rule, the more cardio you do then the more carbs you can eat. Also, always ask questions to those that have had to keep they're bf down low for a living. That's enough to get you started.

[The Seer]

Since all of you agree not to eat after 7PM and you agree that your body recovers at night then someone explain to me how your body is supposed to recover if you don't give it any nutriants before bed...? Maybe it'll just go eat some muscle to rebuild that muscle..

Not eating after 7 is a joke. Misinformed people say that. You can practically eat all of the protein you want. You can also eat low glycemic carbs but try not to go over 40 grams or so.

[ShamsWoof10]

LK, before I started teaching & coaching football for a living, I was a general manager for 2 different health clubs plus I've personal trained a couple of hundred clients. I was a personal nutritionist and trainer for a millionaire on Miami Beach for one year (guy was an asshole). Before any of that, in my late 20s, after playing football, I did fitness modeling and was a successful amateur bodybuilder. I've had my bf% under 4% several times and under 9% my whole life including now in mid to late 30s. I don't have the time or patience to sit and right down everything I know or that you could do but if you have any specific questions I will answer them. In general, do cardio for at least 30 first thing in the morning on an empty stomach (your body burns fate at a much faster rate this way), then eat a lean breakfast. Try to keep carbs under 250 g/day(1000 cal of carbs). Spread em out the day. Eat low glycemic carbs as well. They keep blood sugar levels stable so you can burn fat more efficiently. You can use meal replacement powders to sub for some meals or snacks. Taper carbs off later in the day. You can eat protein later at night, it won't hurt. Do resistance training at least 3x wk. Eat/drink high glycemic carbs immediately after your workout (usually no more than 50g) such as a powerade. Your muscles will replinish glycogen faster with high gly carbs. Mix these with approx. 20 g whey protein. Drink water throughout the day. Also, alcohol will kill any agains you've made. It slows down the fat burning process and pulls water from muscle cells which destroys them. You can workout and make some good gains all week and desroy it all with one night of drinking. So cut drinking down to as little as possible and drink water while you are. Don't worry as much about fat as high glycemic carbs. And don't mix the 2. Only eat high gly carbs after workouts, period. They cause a high realease of insulin which forces whatever is in the blood stream to be forced into the celss. If fat is in the blood stream during high insulin release then it will be forced into fat cells. That's enough to get you started.

Good post!

I think it may have been because I was in my late 20's but drinking never hurt my gains at all that summer... I even had definition between my belly buttom and d*ck..(8 pack)

My uncle has been taking ONE shot of whisky a week for 20 years... He DOES NOT DRINK anymore then ONE shot a week and does not do drugs of any kind... He is one to the extreme with his health as everything is all organic... I can't do that.. f*ck that but he has been tellin' me he believes alcohol ONLY AT THAT SMALL LEVEL helps metabolism...

[ShamsWoof10]

Not eating after 7 is a joke. Misinformed people say that. You can practically eat all of the protein you want. You can also eat low glycemic carbs but try not to go over 40 grams or so.

SOLID!!!!!!

[SBR Lou]

Would I be the total girl if I offered some "recipe" advice? OK, I'm going to anyway. One of the easiest, tastiest and low-calory ways to prepare chicken is to marinate it in Ken's Steakhouse Raspberry Walnut Vinegrette and bake it.

That sounds like a really good idea. I'm always open to trying new recipes, anything to take away the monotony of eating basically the same stuff week after week. My favorite day of the week is when I can eat whatever I want.