Ok, Training and diet info???

[millionman]

If you need help with a diet or want an individualized training program, PM me and let me know. It's free don't worry. I know there are alot of guy here that don't know where to start with lifting, eating, supplementation etc. Unless you're like me and supra who are obsessed with lifting and knowing about drugs. I'm not as open about my drug knowledge as he is though, mainly cause I've never used, but hey maybe one day, nah I doubt it. But seriously though, if you need help, just let me know. Love you all.

 

[wants9]

What's your resume? I don't mean that to be condesending or anything. Just curious about your background with health and fitness.

 

[DLD]

Well I might as well pop in and give you my situation

I am trying very hard to make this as painless as possible. In addition I do not want to make any of this a big deal. I started exercising and dieting last week. My last attempt failed and I think it is because I tried to do to much to soon. My latest attempt is do-able and not so obsessive.

I have been doing the Walk Away the Pounds video everyday. This is about 20 minutes of aerobics with some light weight training mixed in via power bands. I have also included and evening walk and play with my SON and JEN. Basically it is a intense walk/jog through the graveyard.

I have also switched up my usual Coke intake with water. I was drinking about 10 Cokes a day now the only caffeine I am taking in is my coffee when I wake up. The rest of the day is water with lemon.

Diet wise I have decided to go with SUBWAYS new low carb wraps as my model. I tried them and they were great. So for now my diet will consist of homemade versions of these. I am also going to try to eat 4 smaller meals throughout the day instead of my usual one huge meal. I have reduced my salt intake and I am cutting back on chips and sweets and replacing them with pretzels, cheese, fruits and vegetables.

My blood pressure prior to starting was 92/140 pulse 92 My weight was 225lbs. My height is 5' 10". After one week my blood pressure was 82/112 pulse 71. I have not checked my weight but I am not overly concerned with my weight. I am more concerned with my health.

Now criticize!

 

[C-Guy]

No criticism from me man. Thats awsome. I wish ya well.

I am starting a "change" as well this week. People were too kind during moms illness and death. Tons of food was brought in by her church family and by other friends. Sometimes five or six cakes at a time. I overindulged. I always eat when I get mad, frustrated, nervious or stressed. My Bp is still running 170/120. Weight lifting is a no-no for now (according to the dr). Since the weather is changing I am adding a 30 min walk every evening (to be increased as the weeks go by).

 

[9cyclops9]

I've been jumping on the healthy bandwagon too lately. I only eat low fat meals (not low fat food...just food that naturally doesn't have much fat) and drink only water (3-5 liters most days) and fruit juice. Oh yeah...and coffee sometimes in the evening. I'm drinking a mocha right now haha. But most dinners consist of chicken or pork chop, vegetables of some sort, and rice or bread. Lunch is usually a sandwich, and breakfast is shredded wheat or something like that, if I eat breakfast.

As far as exercise, I'm doing bodyweight-only strength exercises. Several types of pushups (and I'll be adding one-armed in a few weeks once I get my strength back up), crunches, pullups, back things (hang my upper body off of my bed and lift myself up to parallel to the floor and back down using only back muscles), hanging L's (hang from a pullup bar and keeping your legs straight, raise them up to parallel with the floor...great ab exercise!), and some other stuff. My shoulders are the only thing I use a weight for, and what I do is fill up a jug of water and lift those out to the side 20 reps per set. I do everything 20 reps except for pullups and L's. 4 sets of everything. This is when I first wake up. Then in the evening I run for 15 minutes. Every week or two I plan on adding 5 minutes until I'm running for half an hour or maybe 45 minutes. I do this stuff on Tuesday, Thurday and Saturday. I'll probably do it more days eventually but I'm still getting used to kicking my butt.

It must be obscene watching DLD do aerobics! Watch that penis flap up and down!!!

 

[philadelph]

DLD: Cutting out that soda will help you tremendously! Also eating more than one meal will surely help speed your metabolism. I would even try for 5 meals/snacks. Low-carb is so "in" right now, but it really does help a lot. Most carbs spike the insulin pretty hard and lead to fat gain and unused calories.

Sounds like your going in the right direction.

 

[DLD]

Yeah, I just don't want to crash this time. I want it all to be realistic and reasonable so it does not become a hastle. So far so good. JEN is cooking lots of chicken, lean red meat, fresh vegetables with only a small amount of olive oil and no butter. She has also swapped my bread with corn tortillas which I can't really tell a big difference. My biggest problem is at night I want to eat chips and sweets so I try to keep nuts and pretzels near by. The water I am drinking has been spiked with a little bit of sweet and low and a touch of lemon which makes it very tasty. If I want to have something bad I allow myself to, restrictions before always made me give up. I am not entirely concerned with carbs as I am with eating right. The Atkins deal seemed way too unhealthy when I tried it over the summer. My next move is to swap my whole milk with 1 or 2%. I have already noticed my stomach slimming down even though I have not measured or weighed myself but to echo what I originally said, I don't care too much about my weight as I do my health.

 

[DLD]

One last post before I retire for the night I just made myself a smoked turkey and bacon wrap using a corn tortilla. I had some swiss cheese, lettuce, tomato and red onions topped off with a small amount of French dressing. Very satisfying and I don't feel guilty

 

[9cyclops9]

That sounds really good.

 

[Dario]

I too diet very carefully. I lift on a regular basis and am now at a point where I think I have found what works for my body. Anyway, regarding my diet, I eat the same damn thing every day:

100 oz water
tuna
chicken
lean beef
cottage cheese
oatmeal
peanuts
peanut butter
low-carb wheat bread
yogurt (otherwise, I attempt to cut most, if not all, sugar)

that's about all I eat.

 

[Xenoseal]

I can help with exercise programs as well. My experience with it is 4 years of lifting and all around exercise. I have very basic schooling on it as well. Don't ask me for a diet though, mine consists of junk food.

Two good tips though
For all around health, drink lots of water. I only drink water and powerade (when working out).
For all around urinary track health, drink a glass of cranberry juice a day.

 

[millionman]

Sorry for my tardiness in responding to the posts. I haven't had comp access in the last couple of days, spring break. My background is certification throught the YMCA and the ISSA. I worked as a personal trainer until I came to school, and will be reassuming that position when I go back home for the summer.

DLD, your diet looks pretty good. Cutting out the soda means you will probably notcie a considerable amount of weight loss as you come back down into a more insulin sensitive state. In my experiences with people who drank soft drinks heavily, most when they got off noticed an average of 5 pounds lost, just from the reduced caloric intake. Once you get comfortable with the walking program and being physically active PM me, if you want to step up with a weight program. I think you are headed in the right direction, so stay focused.

Dario, I am the same way. I do have a little more variation than that though, you have to have eggs though. I know alot of people who go grocery shopping and forget about eggs. If anyone is really looking to find out what's best for their body, there is new research being done on nutrient timing, and there is a book out called Nutrient Timing, it's very interesting real basic info in the first few chapters, but theory is sound, and has been in the works over the last ten years, from the information I gathered from one of the physiology professors here, he's been working on nutrient timing since '92.

 

[DLD]

NEWSFLASH

I lost 12 pounds so far!!!

 

[9cyclops9]

Congrats, DLD! That's awesome! Keep it up man!

 

[Bigd5903]

Good Job!! How much do you plan to lose? I posted a pic of me form last year for some motivation. It's a 45-50 pound difference. It didn't take me very long because I busted my ass so hard as I got sick having no confidnece. It's a total lifestyle change. I don't eat any sugar outside of fruits and I make all my own meals now instead of relying on burger king or any prepackaged crap. I only drink water, fat free milk, and gatorade when workin out. I was around the 250 mark at the start and 203 in the after pics. It's been a year since I started and I still keep myself at between 200-205. I'm just tryin to pack on some muscle now. Good luck with everything DLD. If something doesn't work just try something else, don't give up. Let me know if ya need anything.

 

[DLD]

Congrats, DLD! That's awesome! Keep it up man!

Thanks 9, I will. It is very easy to do something when you see results.

Good Job!! How much do you plan to lose? I posted a pic of me form last year for some motivation. It's a 45-50 pound difference. It didn't take me very long because I busted my ass so hard as I got sick having no confidnece. It's a total lifestyle change. I don't eat any sugar outside of fruits and I make all my own meals now instead of relying on burger king or any prepackaged crap. I only drink water, fat free milk, and gatorade when workin out. I was around the 250 mark at the start and 203 in the after pics. It's been a year since I started and I still keep myself at between 200-205. I'm just tryin to pack on some muscle now. Good luck with everything DLD. If something doesn't work just try something else, don't give up. Let me know if ya need anything.

BigD, that is so inspirational! You look incredible. I started at 225 I am now 209. I want to get to 175. I am already a very muscular guy from my years of working out it is just these last few years that the fat caught up. As I said I am not overly concerned with my weight, I am more concerned with my health and I feel so much better just from the past 2 weeks.

I have eliminated all sugar from my diet with the exception of natural sugar found in fruits and vegetables. I was a huge Coke drinker (about 12 a day) now that is completely replaced with water. Every couple of days I indulge in a can of Coke. Jen is preparing all my meals now. She used very little olive oil to cook. Main foods have been skinless chicken, lean beef, vegetables, cheeses, turkey, limited amounts of rice, pasta and breads. I do have one cup of coffee with whole milk and sugar in the morning.

I have been sticking to the 20 minutes of WALK AWAY THE POUNDS which also have some light muscle work with tension bands. I do 60 crunches and 25 push ups daily. I also try to walk every night for about 20 minutes.

It has been a lifestyle change but an easy one. I do very poor with drastic change or unrealistic programs. This has been easy to manage. I may step up my program with some light dumbbell work, we'll see.

 

[millionman]

DLD, that is awesome. Most people don't realize that to chang ehow you look you have to change how you live. Man, I tend to be more along the lines of a powerlifter, being an ex football player and all. I keep the protein high, and carbs moderate, and I supplement with omega 3, 6 and 9, once to twice daily. I actually have broken my meals down to carb protein meals and fat protein meals. I eat six times a day, but the only problem is being short on cash sometimes. But hey it's a struglle right? Anyway, keep us posted on your progress. I will probably post prgress pics here in about 2 months, I am hoping to be able to post in the picture proof section as well. Congrats on the progress, and hey Big d, that is awesome man, hard work is irreplaceable, I've gone old school in my lifts here in the last month. Power cleans, squats, and DB bench, with a few support lifts, and running. It's awesome though, good luck fellas.

 

[Bigd5903]

I started off just trying to lose weight but ended up being a health and fitness fanatic. It was driving my parents nuts getting all this healthy food(thats sad isnt it) but they got used to it and now they are changing too. I'm always tryin to help people now because I know how it feels. Hey million I just simplified my routine too. I think I was overtraining and started to get burnt out a lil. I'm just doin squats, deads, bench, military, pull ups, calf raises, curls, tri extensions, and some ab work. I feel soo much better after changing it. I dont feel so tired anymore.

 

[Bigd5903]

Hey million what position did u play? I played guard in highschool but didnt go play in college because i had some bone removed from my knee when i was younger and got kinda scared.

 

[9cyclops9]

Bigd those are some great results man. You look great in that second picture! I'm starting to tell a difference on me too. I'm losing a little of the fat I had gained on my belly. I feel really good now and I'll be really glad when I'm really lean and strong and toned again.

 

[ctmwm]

Hey DLD FANTASTIC Bro!! I'm on the same kick. If you have cut out butter, try "I cant believe its not butter" Its a GREAT alternative. It comes in a spray and in a tub. Tastes like the best butter you ever had! On the chicken try some "lemon pepper" spice or some "Cavenders" spice. They really kick it up!!

 

[Bigd5903]

smart balance is also a good substitue for butter. It actually lowers ldl cholesterol. I learned to not even eat butter after a while.

I have also include a pic of me recently. (WARNING I am naked in this) I thought I'd just show everything. I have a lil above a semi hardon.

 

[millionman]

Man, I was a Middle Linebacker. One of the crazys, I use to paint my face before games, well i didn't do it, one of the guards on the line did. Man, I was going to go to Texas Tech or TCU, and I had an operation before the spring of my junior year, and missed the entire season, so bye bye scholarship. But hey God has a plan, it's all good. Sorry about the knee man, that had to be pretty rough. What are your best numbers in dead and squat?

 

[Bigd5903]

I never did deadlifts til recently. We had to do powercleans. My best clean was 225 and squat(parallel) was 385. I ahvent done a max of anything in over a year but i do 3x8 225 for squats and about 3x8 200 on deadlifts.