Diet and Workout Routines

[AuxiliaryPie]

Holy fuck I gained weight this week.. My jeans are tighter and my double chin is coming back lol. What the shit.

And I'm going to the Cavs game tonight so you know I'll be getting hammered and thereby even fatter. I can't wait for break to be over so I can go back to temptation free living lol

Edit- went for a long fasted walk, feel much better now..still pissed but whatever I'll just low carb it for a bit and suffer lol

 

[AuxiliaryPie]

been in a steep ass deficit today, and yesterday.. actually feels really good. I've about lost the "bloat" weight that i gained over the holidays, hopefully through december ill be close to 10% again..then I just wanna stay around there

 

[SixPACK]

Just slammed Pita Pit.

Going at it hard on the weights until late December and then my marathon training starts. I may die.

I have decided I am going to do 2-3 light full body workouts (excluding legs) during my training. I may start with 3 on Sunday, Tuesday & Thursday. If it is too hard on my body, then I will move down to 2.

 

[AuxiliaryPie]

pita pit <3

 

[Kouki]

I have the worst energy levels...like chronic fatigue.

Even when I was an athlete in high school in good shape I seemed to suffer from fatigue. Not necessarily out-of-breath-can't-go-any-longer, but ugh-I-have-no-energy.

It almost seems like low T but I'm a horndog and have no problems down there.

Except for a period in college where I worked out a lot I've been pretty sedentary. Now I'm playing in an indoor soccer league with games at 8, 9, or 10 PM, it's just killing me. Granted I am now really out of shape but it's my energy level that is killing me and not shortness of breath or muscle fatigue.

I could stand to drink more water. Though last week I made it a point to drink around a gallon of water throughout the day of my soccer game and that didn't help my fatigue at all. Maybe I need to drink more water every single day. On average I drink 2-3 cups coffee, 3 cups of tea, 1-2 bottles of water, and a couple alcoholic beverages each day.

As far as sleep I get probably an average of 7 hours a night though I quite frequently get to sleep with the help of a nightcap.

I guess I should address more sleep/more fluids/not drinking before bed first, but any other ideas? I know being out of shape isn't helping but like I said even back in HS when I was in good shape I felt fatigue.

 

[AuxiliaryPie]

I have the worst energy levels...like chronic fatigue.

Even when I was an athlete in high school in good shape I seemed to suffer from fatigue. Not necessarily out-of-breath-can't-go-any-longer, but ugh-I-have-no-energy.

It almost seems like low T but I'm a horndog and have no problems down there.

Except for a period in college where I worked out a lot I've been pretty sedentary. Now I'm playing in an indoor soccer league with games at 8, 9, or 10 PM, it's just killing me. Granted I am now really out of shape but it's my energy level that is killing me and not shortness of breath or muscle fatigue.

I could stand to drink more water. Though last week I made it a point to drink around a gallon of water throughout the day of my soccer game and that didn't help my fatigue at all. Maybe I need to drink more water every single day. On average I drink 2-3 cups coffee, 3 cups of tea, 1-2 bottles of water, and a couple alcoholic beverages each day.

As far as sleep I get probably an average of 7 hours a night though I quite frequently get to sleep with the help of a nightcap.

I guess I should address more sleep/more fluids/not drinking before bed first, but any other ideas? I know being out of shape isn't helping but like I said even back in HS when I was in good shape I felt fatigue.

what's your diet like? How much do you drink before bed? Alcohol fucks up your sleep big time, and if you arent eating a well balanced diet 80% of the time, that can have a big impact on how you feel

 

[FiveThous]

I've cut 10.6 lbs in the last 23 days, still want to cut another 10 or so by end of the year (put me ~165). I probably won't get all the way there but I'm definitely on the right path.

 

[Kouki]

typical day

wake up 6:30 - coffee

get to work at 8 - coffee and banana

lunch at 11:30 - varies a lot, typically a wrap or leftovers

tea/water throughout work day

dinner at 6:30 - also varies a lot, but usually always meat + carb + veg. frequently the carb is white rice, my gf is asian so

probably an average of 2 drinks each night, sometimes more, sometimes none.

i would love to eat a better breakfast than a banana but eating right when i wake up makes me sick to my stomach so i just take a banana to work

 

[AuxiliaryPie]

typical day

wake up 6:30 - coffee

get to work at 8 - coffee and banana

lunch at 11:30 - varies a lot, typically a wrap or leftovers

tea/water throughout work day

dinner at 6:30 - also varies a lot, but usually always meat + carb + veg. frequently the carb is white rice, my gf is asian so

probably an average of 2 drinks each night, sometimes more, sometimes none.

i would love to eat a better breakfast than a banana but eating right when i wake up makes me sick to my stomach.

I dont eat till 2 PM lol i hate breakfast... you're diet seems OK i guess, the "varies a lot" isnt so great though cuz you may be missing some important macro/micros. maybe cut out the casual drinking all together (save it for the weekends or whathaveyou) is all i can really think of. imnotadiettician.jpg

 

[Nicky]

Down to 126lbs. Thanks to the addition of spin class.

Although I made a starch/carb fantastic feast last weekend for the guy I'm seeing. This included stuffed shells, mac and cheese, mashed potatoes, salad, dinner rolls, and pumpkin cheesecake and sopapilla cheesecake. I went way over board. I didn't really partake, but I know I need more control of what I'm cooking, as that was just a ridiculous amount.

I'm trying to watch my portion intake. As well as being diligent with making sure I have enough protein (especially after a workout).

Right now, spin is the best cardio I have ever done in my life. But I know as a move forward, I'm going to need to throw some other workout in the mix. Pretty happy about the weight though. I think I need to maintain, rather than losing any more. Eventually, I'd like to add weight training, to get more toned.

 

[SixPACK]

I mean your diet seems fine. I only eat a banana for breakfast right now too (until I start my marathon training...)

The key thing would be to drink way more water. You are "getting water" with your tea and coffee, but it's not water.

Go to Meijer (I hate fucking WalMart, but if you don't have a Meijer by you, I guess WM would suffice) and buy one of those gallon blue jugs. I fill it up every morning and put in freezer at my work. I drink 2-3 cups of black coffee until around 11pm then I make it a point to finish that whole thing before I leave work around 4:30-5 everyday. And then I drink water at dinner, throughout the night.

Drinking everyday before you go to bed doesn't help either. I know a couple beers or captains may help to fall asleep quickly, but you aren't getting "good" sleep. Thursday nights are my night to go to a local mexican place and I get margaritas and then head to trivia and drink some beer. I get home around 11-12 and fall asleep like a baby. But I feel drained all day. Not b/c of hangover, but b/c of not perfect sleep.

Eat right, exercise a little and drink a lot of water. You will be fine.

Also I heard if you B a N at least once a day, you will have more energy and put years on your life. So get your girlfriend to take part in your "sleep study."

 

[AuxiliaryPie]

started calorie cycling last week, 1990 on lifting days and 1550 off. if im really bad on the weekend ill go real low on sunday. I also started fasting until whenever im done with work, usually 530ish, and its pretty awesome.

I also dropped my training volume so that I can actually recover from just 1990 calories, Berkhan has a client that lost fat but gained muscle size by reducing training volume to a recoverable amount and cycling calories. Dude was prolly juicin too but whatever, im just doing the cycling to help keep me sane. 2000 calories seems like sooo much food when you are used to 1500 and cramming it into a 4 hour window

 

[dano_24_26]

Chest day yeaterday, noticed my wrists bothering me after a couple sets. I focused in on keeping them locked in and straight but that didn't help. Any idea on how to prevent this. Should I be worried. Wear any kind of.brace or anything? Different techniques?

 

[AuxiliaryPie]

Chest day yeaterday, noticed my wrists bothering me after a couple sets. I focused in on keeping them locked in and straight but that didn't help. Any idea on how to prevent this. Should I be worried. Wear any kind of.brace or anything? Different techniques?

how long have you been lifting for? How is your routine split up? The 5 day brosplit can easily overtrain body parts like the triceps and wrists

 

[SixPACK]

Chest day yeaterday, noticed my wrists bothering me after a couple sets. I focused in on keeping them locked in and straight but that didn't help. Any idea on how to prevent this. Should I be worried. Wear any kind of.brace or anything? Different techniques?

Keep your shoulder blades locked back? Push feet in floor.

I used to be a little dick hole and have the bar bend my hands back so much. I just always make sure I have it where it looks like im punching the ceiling.

Just works for me the best. Hands never hurt since.