THE OFFICIAL: Get In Shape Thread

[Robj80]

My diet been consisting of three meals a day. No snacking other then maybe an ice pop with my kid. Which those are NOT good for you, pure sugar.

Breakfast is bowl of cereal, usually cheerios with 1% milk.
alternates for breakfast have been small bagel or oats

Lunch has been grilled chicken sandwich with small amount of olive oil mayo on wheat or grilled chicken on a salad. Only dressing to be used is olive oil and vinegar. No salt on anything. Sides for lunch are yogurt, nuts, once in awhile a fiber bar.

Dinner has been mostly grilled chicken with some sort of vegatable. Try and keep it to the green ones like spinach and broccoli. Alternates for dinner have been shrimp and veggies. I have a stock pile of pork chops so occasionally I throw one of those on the grill but not often.

Going out to eat was an issue for me but not anymore. I order a lighter meal, usually off the health food section. Then I only eat half of it.

Honestly I need to pick up the food intake slightly but not sure how to go about it. Maybe just add a meal somewhere inbetween those three or just eat more at a sitting.

Working out is often. Gym either 3 or 4 days a week depending on if I have my kid or not. I have cut down on the cardio slightly and basically use it just to warm up for lifting. I was doing 30-45 minutes of cardio on a machine. Lately I cut it down to about 20min and either run outside or run on a treadmill. Usually about 6.7mph then entire time except for 2min warmup. When I have a few days straight I can't go to the gym I workout at home. Abs and pushups. My kid likes to count it off for me and yell at me inbetween. Future fitness trainer I think!

I need to get measured because I really want to see my progress.

[Twindragon]

Jack3d make penis soft, but i guess it dont matter since single ppl tend to be the onles working out

That my friend is called stimdick. It happens to some people due to the stimulants.

[Kidcaffeine]

i haven't felt that yet. i also don't use it ALL the time. more-so when i'm light on energy since i work out at night.

twindrag, im not built like that. i'm still overweight. i just got some strong legs and wide ass back.

i'm aiming for 200-210 and leaned out by summer.

[Twindragon]

Ok...let me see if I can make this a small post (a video would be faster...)

My guidelines for success:

1. What are your goals? - you won't be able to get anywhere if you don't set them.

2. Are they realistic? - Are they?

3. Get a good diet in place - Diet is KEY. I've always said that this is 80% of the battle. If you do not get this under controll you won't see GREAT results.

4. Get a good training regimen!

5. Get enough rest!

Diet is key, if you do not get that under control you will not get results. My suggestions is to find your caloric surplus (if looking to put on muscle) or deficit (if you're looking to lose weight) and adjusting them to your current goals. Keep in mind that this process does take time. For example:

Losing weight - I could suggest a caloric intake that could make you lose weight FAST but you risk looking muscle mass at the same time.

Gaining weight - I could suggest a caloric intake that would make you gain mass FAST but you would also gain a lot of fat at the same time.

This is why people consider this a gradual process.

Another issue is that people have a hard time monitoring or keeping track of their diet. If you don't stay on top of it you'll have a hard time. I tend do do a lot of my weekly cooking in bulk...([ame]http://www.youtube.com/watch?v=fkukCOPZhH8&list=PL06D29D83 F3947F13&index=2&feature=plpp_video[/ame]), which saves me time. The only meals i usually cook are my breakfast and dinners.

The more proactive and involved you are with your diet the BETTER your results will be.

[Kidcaffeine]

down to 231 from what?
As I mentioned earlier i was going to try my hand at sprinting again. Sad to say it is not going well and I think it has a lot to do with my age and diet. I need to cut some weight because my legs are getting over stressed.

Can we post up some more diets?

down from 262 curt.

from:


currently:

[p10det]

did any of you chubbys ever get into shap during this whole thread?

[rmyc]

^ hahah,

[Twindragon]

I did....hater!

S@# doesn't happen overnight

[Dabrits]

I've gotten significantly stronger. I'm a few pounds heavier. When I first started lifting I lost weight, and then it started to go back up as I built mass. Now I am heavier than I started, but slimmer, with bigger muscles. Weight is an arbitrary number for me that doesn't mean much. I figure I've put on about ten pounds of lean muscle and weigh four more pounds than when I started.

[Kidcaffeine]

did any of you chubbys ever get into shap during this whole thread?

why u no read?

[Robj80]

I wasn't really a chubby since this thread but I am def stronger and down couple pounds.

I have man boobs now and not the jiggly type where you can suck your own nipple either .

[polg20]

never posted here but i lost 20 lbs since last year....better diet, more sex, less beer more vodka. Been juicing daily for last 3-4 months. Yesterday I got some whey protein stuff and going back to the gym to gain some muscle mass. Right on target for BMI right now.

[Twindragon]

Good article I just Re-posted on the blog:

http://bit.ly/HdbjOh

Might help some of you guys.

[Robj80]

anyone have any suggestions for some sort of meal replacement shake. Like protein shake or anything?

Not trying to lose weight or actually replace a meal. I need to eat more and making more meals and finding time to eat them throughout the day is pretty hard. Figured I'd try and find something to drink with the calories I need and fit them in between my 3 or so meals a day.

Also I drink 1% milk, anyone think I should step it up to 2% or even whole?

[Twindragon]

Yeah I can...I'll send you a PM

Are you trying to lose weight? Why are you trying to change your milk?

[Kidcaffeine]

"milk is for babies" - Arnold

[Robj80]

Yeah I can...I'll send you a PM

Are you trying to lose weight? Why are you trying to change your milk?

I'm not taking in enough calories. I don't drink hardly any milk except maybe for a bowl of cereal in the morning. Figured I could get a few extra that way.

[Twindragon]

Milk is a good way. Healthy fats are too. Usually fats are 9cal/g vs protein and carbs which are 4cal/gram.

[mechengineer]

I am a new poster in this thread but I have a little experience with working out. I am by no means ripped yet but I am working on it.

To start, I have been going to the gym for about 3 years. I was off my feet for about 5 months last year because of foot surgeries. That took a toll on my entire body. I was stuck in bed most of that time or limping around and not getting much physical exercise.

When I started 3 years ago, I weighed a scrawny 155lbs. I was pretty skinny and didn't have much muscle or strength. I started out pressing 50lbs plus the bar (I think 45lbs?) so 95lbs. I have been sporadically going over the last 6 months since I have healed from my last surgery so I can now press 155 easily and I can do one or two reps at 215 lbs. I also just got up to about 188lbs so I am nearing my goal. However, I am not as much muscle as I would like. As I said earlier, lying in bed for a few months turns you into jello. Take into account some beer and you start looking pretty pathetic.

I noticed that the P90X was mentioned earlier in this thread. I am glad I saw it a couple of times. I started the workout program about 2 weeks ago and I am already seeing results. My buddy got the DVDs from his uncle but we don't have the food plan so we are still probably not eating as well as we should. However, we are looking at suspending our gym memberships while we do this program. It is much more demanding than any day I have had at the gym and the results really speak for themselves. If you don't have a gym membership, look into the P90X. If you have one, see if you can't suspend it for this program.

I am not joking around when I say this workout program will kick your ass when you start. The only thing you have to do though is follow along as much as you can. Tony, the lead trainer for the program is in his 40's or 50's and he is in serious shape. Being in your mid 30's is no excuse and you aren't considered old until you can retire in your 60's, so get your butt in gear!

Another note I would like to make is that there are a lot of programs out there and a lot of people have conflicting information. You just have to find what works for you. Someone mentioned running earlier to get you in shape. Yes, that will build endurance and lung capacity but it will also lean you out. If you want to build muscle and bulk, running or another form of cardio should still be done but kept to a min. In my case, I can't run for maybe another year or so because of my feet. It is just not an option. However, there are forms of cardio in the P90X that I can do. Also, running on the beach won't work because I live in the middle of the desert! And as much as I am being hypocritical about this and need to change my ways, "you are what you eat". The diet plans need to be taken serious. I think it accounts for 80% of how in shape you are going to get. I have read this all over the internet and it holds true in about every workout program that you can buy. If you drink beer, highly limit that intake.

[Robj80]

how did you get from 155 to 188? This is what I'm trying to do now! Was it just p90x? I run but only as a warmup to lifting now. My cardio is kept to a minimum. I am 162lbs and just about 6' tall. I still have little bit of fat around my abdomen but not much. I would love to pack on about 10-15lbs of just muscle and lose my tiny bit of chunk.

I'm a beer drinker though . I must say my consumption has dropped in about half in the past couple of months.

I actually think I work out enough. I think I just need to consume more.