taking the dog to lake johnson.

5/5/2010 10:36:33 AM

today will be rest day.... unless i decide to go for a swim

5/5/2010 10:38:10 AM

What time cass? I'll go with.

5/5/2010 10:40:27 AM

i've been working out pretty steadily and over the past few days i've had major issues with cramping. cramps in my oblique muscles for the most part - but not even when i'm working out. just when i'm walking around during the day. really frustrating.

my sister said i need more potassium - so i'm going to try to get more bananas in my diet. any other recommendations?

5/5/2010 10:55:58 AM

as far as getting more potassium

beans, berries, bananas, meats, avocados or salt substitutes(potassium chloride) are great sources

as far as relieving cramps

mayhaps

5/5/2010 11:02:17 AM

Quote :

"i've been working out pretty steadily and over the past few days i've had major issues with cramping. cramps in my oblique muscles for the most part - but not even when i'm working out. just when i'm walking around during the day. really frustrating. my sister said i need more potassium - so i'm going to try to get more bananas in my diet. any other recommendations?"

thats pretty much it. how much water are you drinking per day?

i got a wicked cramp in my calf last week during leg day. the trainer suggested i get a little more sodium in my diet. (since i had almost none)

the trainer is a beast too. so i took that advice.

5/5/2010 11:04:32 AM

I have been slacking on my aqua intake, which probably has taken a toll on my body for sure. I'll definitely up the water and change up the diet a bit.

thanks

5/5/2010 11:14:40 AM

Quote :

"What time cass? I'll go with."

oh damn i just got back. i am working from home today and decided to go before it got too hot.

5/5/2010 11:50:38 AM

surprisingly I doubt you need more potassium if you're cramping (if you do, cantalope or honeydew would be better choices than bananas)

def. could be related to water intake or a sodium imbalance

5/5/2010 2:34:20 PM

walked three miles.

need to go to gym too.
need to get ready for wedding.

5/5/2010 2:37:51 PM

i think i need to up my cals.

ive been sluggish lately.

5/5/2010 2:48:32 PM

how many calories are you taking in?

are you doing high protein?

how much sleep are you getting?

5/5/2010 2:49:49 PM

it depends on the day of the week for both cals and amounts of protein.
i workout different times of the day on different days and do different things
(ie-high carb days before heavy lifting, high protein on etc etc)


im working on sleep right now, it hasn't been great lately (im back in cary so im not used to sleeping with my dogs every night )

[Edited on May 5, 2010 at 2:53 PM. Reason : you made a great point about sleep though! i may try and fix that first! ]

5/5/2010 2:52:47 PM

ran 7 miles

earned my margarita for tonight!

5/5/2010 2:53:56 PM

^^

^ ,


[Edited on May 5, 2010 at 3:08 PM. Reason : sneakin in there :p]

5/5/2010 2:54:34 PM

^^^wait should i be eating different things on different exercise days?


just going by the way my body feels i usually eat a little more on lifting days and eat less on running days, but what types of foods should i be eating each day?

5/5/2010 3:11:08 PM

Based on no scientific research whatsoever, I eat lighter on days when I know I'm going to be running because I don't want something heavy sitting on my stomach while I'm trying to run.

5/5/2010 3:14:05 PM

back, abs, and legs yesterday.

softball and some extra cardio after tonight.

5/5/2010 3:14:45 PM

I use a modified version of Bill Phillips' "Body for Life" diet / meal plans

5/5/2010 3:15:37 PM

I go high protein/mod carb/mod fat on my lifting days - starchy carbs all placed after workout

off days are low carb/high protein/high fat

about maintenance calories on workout days, slightly lower on off days = slow body recomposition with no loss in muscle or strength

I'm also using the Intermittent Fasting Method (fast 16 hours/eat for 8 - workouts are all fasted)

5/5/2010 3:36:07 PM

Could someone list in grams how much fat, protein, and carbs I should be eating in one day?


205lbs 6'4" male

at the gym 3-4 times/week

5/5/2010 4:45:52 PM

Quote :

"Intermittent Fasting Method"

im curious.

details?

5/5/2010 4:56:54 PM

^

Quote :

"fast 16 hours/eat for 8 - workouts are all fasted"

Quote :

"Could someone list in grams how much fat, protein, and carbs I should be eating in one day"

i'd shoot for 10xBW in calories if you're trying to lose weight, so ~2000/day should be a sufficient cut

protein, I'd shoot for 1g per 1lb lean body weight, so for arguments sake, shoot for 180g/day

fats/carbs...not too important imo, i prefer to "target" my carbs around workout times and eat more fat heavy meals when I'm not lifting. Calories and protein are my only consistent numbers.

everyone is different though, you might get away with more calories per day, you might need to reduce cals further. You're no light weight and put in work at the gym as well, I'd expect to see at least a 1lb fat/loss week at a 2k cal/day intake for a guy your size/activity level/age. I'm guessing you're an endomorph too.

curious, do you do any cardio on your non gym days?

5/5/2010 6:13:25 PM

Quote :

"fast 16 hours/eat for 8 - workouts are all fasted"

are the 16 hours fasted hours in a row?
if so then do you only work out in the morning?

and if not....
how long do you fast before each workout?

do you eat in the morning "fast" for 3 hours and then eat again?
do you constantly eat for 8?



i know sound like stupid questions but i genuinely do not know.

5/5/2010 6:22:38 PM

I workout around 11/12PM
my first and largest meal (of 3 total) is directly after that (usually 1PM)
if i start eating at 1 it means I have until 9PM to eat all of my calories, then the fast starts again

during the fast you can drink diet sodas (in moderation) and black coffee (a LITTLE milk or creamer is okay)...I don't drink either so I usually stick with water

check out http://www.leangains.com
there was recently a "faq" posted on how to IF (the basic guidelines)

5/5/2010 7:54:54 PM

^interesting. thank you!

5/5/2010 7:59:43 PM

Purchased study materials from ACE

Hopefully waking up and going on a run before work.

5/5/2010 10:09:23 PM

Here she be :

1/2 cup vanilla ice cream
1/4 cup strawberries
about 1/3 little milk carton of heavy cream
8oz whole milk
2 scoops of fruit punch whey powder (wtf stein!!!1)

I figure its around 500-600 calories. I've had worse.

5/5/2010 10:37:48 PM

IT MIXES WELL WITH WATER

On the real though, that chocolate stuff I've got is baller in milk.

[Edited on May 5, 2010 at 10:43 PM. Reason : .]

5/5/2010 10:42:47 PM

stood on the scale.

5/5/2010 10:43:43 PM

just off the top of my head...

120 cals
30 cals
200 cals
150 cals
240 cals

740 cals

5/5/2010 10:44:03 PM

Ugh.....now that I've near finished it.... i believe your guess is more accurate.

5/5/2010 10:46:19 PM

Do this:

Vanilla Ice Cream
Chocolate Syrup
Chocolate Protein Powder
Whole Milk

That fruit shit is for the birds.

5/5/2010 10:48:59 PM

I was hoping the seeds would take root in my stomach and add some mass.

5/5/2010 10:50:06 PM

I gave blood and slept all day.

5/6/2010 6:44:13 AM

Quote :

"2 scoops of fruit punch whey powder (wtf stein!!!1)"

fruit punch whey powder. gross.

Quote :

"I workout around 11/12PM my first and largest meal (of 3 total) is directly after that (usually 1PM) if i start eating at 1 it means I have until 9PM to eat all of my calories, then the fast starts again during the fast you can drink diet sodas (in moderation) and black coffee (a LITTLE milk or creamer is okay)...I don't drink either so I usually stick with water"

damn that's crazy. i'd try it but i have to be at work by 7:00am and i've been one of those "always has to have something in the stomach when i get going." if i was to do the 8 hour eating thing.....if i started at 7am, i would have to stop by 3pm.

i guess it's something my body could adjust to over time if i slowly pushed out my first meal (by lets say 10-15 minutes every few days to work my body up to not eating until around lunch time).

honestly, i just need something different at this point. i lost 10 pounds and have been consistent since February in keeping it off but i really would like to lose another 10-12 pounds and am looking for a push. any ideas?

5/6/2010 7:48:45 AM

Quote :

" fruit punch whey powder. gross."

It tastes like fruit punch when you mix it with water!!!!!!1

Why drink Kool Aid fruit punch when you can drink protein fruit punch and GET RIPPED

That's why the Kool Aid man is always bustin through walls. He wants the good stuff.

Quote :

"honestly, i just need something different at this point. i lost 10 pounds and have been consistent since February in keeping it off but i really would like to lose another 10-12 pounds and am looking for a push. any ideas?"

Lift weights (drag Mark with you)

[Edited on May 6, 2010 at 8:39 AM. Reason : .]

5/6/2010 8:38:43 AM

Quote :

"Purchased study materials from ACE Hopefully waking up and going on a run before work."

Ok seriously hoping to get back on schedule when I get back home to North Carolina today.

5/6/2010 8:38:50 AM

I did some yoga last night to calm down

but I wanted to come in here and brag for a bit... you know when you go from downward facing dog to upward facing dog in yoga? well now I can go from DFD to a plank and slowly lower myself all the way to inches above the ground (elbows in), hold it, then slowly swoop to UFD no knee touching, woot! haven't been able to do that in a while

5/6/2010 8:40:53 AM

no comment.

5/6/2010 8:41:28 AM

let me have my moment

5/6/2010 8:41:51 AM

no I think that's great, just trying not to be a perv in the workout thread yo.

5/6/2010 8:43:22 AM

Quote :

"It tastes like fruit punch when you mix it with water!!!!!!1 Why drink Kool Aid fruit punch when you can drink protein fruit punch and GET RIPPED That's why the Kool Aid man is always bustin through walls. He wants the good stuff."

eleusis and I LURV this stuff. Super tasty! And we bust through walls and stuff!

5/6/2010 8:43:35 AM

^2 OHHH ok I gotcha, hah.

hopefully I will get a work out in the waves this weekend

5/6/2010 8:44:51 AM

Quote :

"Lift weights (drag Mark with you)"

hahahahhaha my problem is that i belong to Rapid Fitness downtown and it's a hike to drive over there from where i'm living now. who would have thought when i signed up on a 2 year contract that i would end up moving 9 months later.

5/6/2010 8:53:04 AM

I have made Mark lift weights before, it can be done.

Most places will let you get out of a contract if you move far enough away from the location

5/6/2010 9:19:47 AM

i think i'm joining Fitness 19 on Leesville Rd after graduation...any objections or would I be better off at RTP Fitness?

unsure if anyone has experience with either. I'd be tempted to joining Lifestyle but it's a bit far as I live/work out in Brier Creek now.

5/6/2010 9:37:36 AM

Quote :

"I'd be tempted to joining Lifestyle but it's a bit far as I live/work out in Brier Creek now. they only have one squat (curl?) rack and I'm a power lifter."

5/6/2010 9:51:59 AM

Fitness 19 had 1 squat rack too and the guy giving me the tour said nobody uses it haha and was showing me all this useless hammer strength equipment. I was like "I just want to make sure you have a cage and a pull up bar". They had no decline bench or military bench but that can be solved with a cage.

i'd want to join lifestyle to get my DS in the BS of a YK. Better than JO in the BR to GP by myself. Its also like $240 for the year for my sister and I on the family plan.

5/6/2010 10:03:26 AM

Quote :

"i'd want to join lifestyle to get my DS in the BS of a YK. Better than JO in the BR to GP by myself."

agree.

5/6/2010 10:06:52 AM