Diet and Workout Routines

[Nicky]

My intake is always around 1200. 1000 is going to be brutal.

 

[Silky Smooth]

I calculated me TDEE. Says I'm at 3600.

As far as eating, is there anything I should add to my diet?

 

[David.]

Ill give you a list of the stuff that works for me:

4 egg whites, 2 eggs, turkey sausage and cheese

ground turkey and spaghetti noodles

protein bars

protein powder with water

pastrami and ham sandwiches

oatmeal and potatoes (to make you feel full on a small amount of calories)

tuna and mayo and bbq sauce

turkey bacon lettuce tomato sandwich



if youre eating 2500 calories, you want 250 grams of protein. (just making the math simple for you but it should be a breakdown of 40% protein, 40% carbs 20% fat). This is the most important macronutrient and you should always be on the lookout for protein on the label. If you dont eat enough youll lose your muscle with your fat.

 

[Silky Smooth]

Ill give you a list of the stuff that works for me:

4 egg whites, 2 eggs, turkey sausage and cheese

ground turkey and spaghetti noodles

protein bars

protein powder with water

pastrami and ham sandwiches

oatmeal and potatoes (to make you feel full on a small amount of calories)

tuna and mayo and bbq sauce

turkey bacon lettuce tomato sandwich



if youre eating 2500 calories, you want 250 grams of protein. (just making the math simple for you but it should be a breakdown of 40% protein, 40% carbs 20% fat). This is the most important macronutrient and you should always be on the lookout for protein on the label. If you dont eat enough youll lose your muscle with your fat.

Question about protien powder. Is it a must have in my diet? Is it better to use Pre or post workout? And is there any negatives to using protien shakes?

 

[David.]

when im bulking, I do 3 shakes a day.. It just helps get a lot more protein in at a low cost. Dont have to do it, but protein is really important. i probably wouldnt drink them if I was cutting because theyre not filling at all

 

[David.]

this thread needs a kick in the ass.

Gourimoko's post about making your dick bigger reminded me of when I learned about it on The X Show when i was like 11. Im gonna try to do this to see if it actually works.

Ill post results whether you like it or not

 

[The Oi]

To the earlier post about lifting weights. Wish I could and what base of upper body muscle I have was due to a stretch two years ago where I bulked from 170-180 lifting for about 4-5 months. But I've got a chiari malformation in the back of my skull that's gotten so bad that if I strain even a little bit, I get these brutal shooting pains up through my head.

Lifting is out. Running doesn't it cause it unless I strain while I'm sprinting, which I avoid by breathing correctly (in in out out) and yoga.

 

[Nicky]

http://www.biotone.com/HBG8Z/antioxidant-rich-worry-free-washout-massage-gel

Dave,
With this gel, you won't need the essential oils added to it. I have a gallon of this stuff, but I haven't really used it. A little of it goes a long way.

 

[David.]

ill pick it up. i got some exfoliating horseshit and also some deep cleanse something we'll see if it does anything.

 

[The Oi]

If you shit more, david, your acne will go away. Record and PM to Nicky so that she can confirm it's working.

 

[DCunleaded]

Did 4 400m repeaters yesterday. 1:16, 1:14, 1:24 and 1:16

Shit, if I could just do that over a mile... :chuckles:

Also ran 5k immediately after, then 10k this morning. If I were to keep running consistently longer distances, would I lose muscle mass if I still ate a lot of protein?

Yes, you would. Running long distances is a quick way to having your body going catabolic (anabolic is the opposite), which leads to breaking down of muscle mass. I'm not sure upping the daily protein would help either way, but a glass of 2% chocolate milk right after your long runs would combat post-run catabolism.

If weights aren't doable, then bodyweight exercises will go a long way in maintaining some decent strength; however, you won't put on much size. That doesn't seem to be a concern, based on your posts.

Oh, and nice 400 splits...dick.

 

[RealKingofCleve]

when im bulking, I do 3 shakes a day.. It just helps get a lot more protein in at a low cost. Dont have to do it, but protein is really important. i probably wouldnt drink them if I was cutting because theyre not filling at all

Shakes definitely fill me up. I always use milk though, but I imagine they would still be relatively filling with water.

 

[David.]

I always use milk too (skim).. comparatively, 150 calories of oatmeal or 200 calories of chicken are going to satisfy for longer

back up to 195. Over the last week i've noticed a change in how I look.. I think I finally got some good tren. 800 calories over maintenance on lfting days, at maintenance on rest days

 

[The Oi]

Ran a horribly slow 10k yesterday, but it was very hilly, rocky and wet so I wasn't that disappointed. Was averaging about 8min miles which is a little depressing even with the hills. Runs are extremely different here, because the terrain varies widely over a couple miles and there are zero fully flat areas.

Immediately after I finished that I did 2 400m splits at 1:15 apiece with wind going against me. That tells me I should be able to get under 1:10 next time.

Haven't run a mile in weeks, but have not gotten under 6 minutes since by PR a couple months ago. The fastest I've done since was 6:10. I totally die on the final 400m.

 

[DCunleaded]

Last week's competition was a huge success! We capped registration at 75 people, which happened three weeks before the event; we were able to squeak out another eight people to bring the final number to 83 competitors. We had a ladder truck hanging a huge flag outside all day, where the FF skill stations were. To start the event, we had our FD's honor guard present the colors, and walk out with the prizes for each division (a custom airbrushed fire helmet). Our Fire Chief spoke about 9/11, and had people in tears; he then rang the ceremonial bell to recognize Fallen FD Brethren.

Sponsors came out of the woodwork the week before the event; massage gift certificates, cryotherapy session, CF gear, and tons of shirts/clothing. It was crazy all day. I did so much prep the month leading up to the competition, I didn't have to do much day-of. When I had originally gotten involved, it was to help come up with the events; next thing I know I am going to 15 different CF places in Orlando, mixing music, sending emails to competitors, creating starting heats, tweaking workouts to make bosses happy, posting workouts on FaceBook, trying to get bars to give us kegs, etc. It ended up being a great experience for me, regardless of the turnout; however, we have had NOTHING but amazing feedback from anyone involved. Awesome.

My next event is a hybrid strongman/crossfit competition at my old CF Affiliate; I really want to do well there, because those people are like family. The helped out A TON with the 343 Event, as well. In November, I'll be trying my first Highlander event; a combination of Strongman and Highland Games. Once I figure out those events, I'll post them here.

Tomorrow, we leave for Sarasota con familia for a week, to celebrate daughter turning six. Nothing but beach running, my sandbag, and some kettlebell stuff for me.

Per my initial FB post, I mentioned that I would don a costume all day long, if indeed we sold out the event.

I keeps mah promizez.

(shorts because it was a family-friendly event)