Diet and Workout Routines

[Nicky]

[video=youtube_share;i6tTv_DEY7s]http://youtu.be/i6tTv_DEY7s[/video]

makin some real progress on ye olde cut, hopefully only 2 more months and i think ill be good to bulk

smh

I'm a yoga girl, but to be fair, I do wear ankle weights while doing yoga. Hold crow pose with ankle weights on. Body weight training. I do throw around a 15lbs Kettlebell and free weights. With my new job, I am required to meet with a personal trainer at least 2x a month, and I know they'll add in lifting. I don't frown on it, I was just never in a position to have free personal training. My boss is already upping my cardio, as I was honest with him and told him I try to get out of it, as much as possible. His spin class was the toughest for me, because I never really had someone push me like that. And it was cardio. But the fact that his music set list was pretty much up my alley, made it better.

Aux, I didn't fit the profile on any of the mentioned types. But found it hilarious. I've stated before, I would never want a gap in my legs, but I wouldn't be opposed to getting leaner and maybe down to 120lbs. (only 5-6lbs away.)- We'll see where I'm at in a month with the addition to spinning and personal training in my plan.

 

[Ruken]

I'm a yoga girl, but to be fair, I do wear ankle weights while doing yoga. Hold crow pose with ankle weights on. Body weight training. I do throw around a 15lbs Kettlebell and free weights. With my new job, I am required to meet with a personal trainer at least 2x a month, and I know they'll add in lifting. I don't frown on it, I was just never in a position to have free personal training. My boss is already upping my cardio, as I was honest with him and told him I try to get out of it, as much as possible. His spin class was the toughest for me, because I never really had someone push me like that. And it was cardio. But the fact that his music set list was pretty much up my alley, made it better.

Aux, I didn't fit the profile on any of the mentioned types. But found it hilarious. I've stated before, I would never want a gap in my legs, but I wouldn't be opposed to getting leaner and maybe down to 120lbs. (only 5-6lbs away.)- We'll see where I'm at in a month with the addition to spinning and personal training in my plan.

Spinning is certainly less boring than running. I've been adding in some kettle bell, any suggestions on some solid routines?

 

[Nicky]

Spinning is certainly less boring than running. I've been adding in some kettle bell, any suggestions on some solid routines?

I have 3 kettlebell workouts.
A lot of cleans, and then cleans to presses.
Of course kettle bell swings.
Russian twists
Windmills
Dead Lifts
Rows (with one leg elevated)
1 arm swings
Figure 8's
Turkish get up.
All with cardio intervals:
Mountain climbers
Burpees
Pushups
Jumping Jacks

*Edit: Here's a 50 minute routine:
Squat
Squat with kettlebell (or bell)
High pull with squat
High pull
High pull with squat
Bell swing
Sumo Squat
Bell swing
Push-ups
Bell swing
One arm swing
Alternating arm swing
Push-up
Jumping jacks
Push-up
Bell/horn practice
Squat with bell/horn movement
Halo
Arm push from chest movement
Bell hold
Bell Swing
Suitcase swing
Alternating suitcase swing
Cliff scaler
Cliff scaler with push-up
Clean (I used a dumbbell, instead of a bell. It's easier with a dumbbell.)
Clean and press (I used a dumbbell here too.)
Bell swing
Cliff scaler
Cliff scaler with push-up
Mountain climber
Clean and press
Bell swing
Single arm swing
Cliff scale with push-up
Mountain climber
Alternating lunges
Biceps curl
Biceps curl on one leg
Trunk rotation
Windmill
Ab twist
Arm push from chest movement
Bell twist
Ab work

 

[AuxiliaryPie]

That sounds like it would murder me..twice

 

[Nicky]

That sounds like it would murder me..twice

It's brutal. I barely do the 50 minute routine. But my Kettlebell is contoured, so I can do cleans easily.

 

[David.]

meals that have been working:

aux's suggestion of using lettuce as bread. 100 calorie sandwich? fuck yea. 20g protein.

egg sandwich.. 3 whites, 1 yolk, add kethcup. quick and good and healthy.

6 whites, 2 yolks, kethcup in a bowl. cheap, healthy, filling.

tuna with mustard, or bbq sauce if youve been good.

macros are off the chart. most of these meals have a 2 to 1 protein to calories ratio, you could easily pull 200g at 1500 calories a day doing this.

avergaes 5 minutes prep time, tastes good enough, are all super cheap and really heallthy.

 

[AuxiliaryPie]

If you lose the bread on a sammich it just turns into a brick of protein lol

Everyone on this camping trip is freaking out cuz i dont eat breakfast... im also the only lean person on the trip, hmmm

 

[David.]

ppl dont know wtf theyre talking about. breakfast makes you hungrier faster. longer you can go without eating, longer it takes you to get to meal #2, 3 4 and 5.

anyone else with meals with good macros that are cheap and easy to make?

also need some lift music

 

[Nicky]

I've been over doing the workout aspect. I did 3 workouts at work, and walked 8 miles, yesterday. I can't remember if I had a protein shake-- knowing me, I probably didn't.

My eating habits are always questionable. But the weight seems to be at a steady decline. My body is so unbelievably tired.

 

[AuxiliaryPie]

IF is saving me on this trip, fasting my ass off and it feels like im losing weight. Doing a good bit of walking every day so that helps balance out sitting in the van all day lol.

Im about 60% through Starting Strength (book) and it is amazing. Totally changed how i look at lifting, specifically squats and benching, totally going to tear down my habbits and do what Rippetoe says, i really recommend reading it. He uses physics and real life examples to hammer home his lessons and ideas

So then i go aheead and have fried catfish and tater tots for lunch :gap:

 

[Kouki]

That's okay, Rippetoe encourages getting fat to put on muscle. Not in so many words, but...

 

[David.]

I wouldn'T advocate bad eating bc of a bad meal. If you eat the same amount of calories but they're clean you'll be exponentially ahead

 

[Surge]

So I cut my weight down to my target. Now I'm trying to build back up. I picked up some pre-workout, protein, and creatine mono.

My question is about eating. Usually I don't eat breakfast. I wake up at 5:30am, take the pre-workout, and go to the gym for an hour every morning. I drink my protein shake after showering, and don't eat again until lunch. I've been eating those "Rev" wraps with a cheese stick for lunch while trying to lose weight. I drink a bottle of water in the morning, and usually another half bottle after lunch. Then I eat a normal dinner around 6. I haven't tried any special diets for dinner other than smaller portions.

Is there anything better I should be doing diet-wise to help build muscle?

 

[David.]

In surprised you lost weight on those wraps, pretty bad macro breakdown..

Figure out bmr and get750 calories above that daily. Make sure at least 1g of protein per 10 calories.. 3000 calories, 300 grams for example.

Count calories and grams of protein and eat a lot

 

[AuxiliaryPie]

Lunchables wraps? Cmon man for the price of 2 of them you could get 15 flour tortillas and a pound or two of lunch meat