*** The 2012 Gym Rats Thread ***

Status
Not open for further replies.
opethdisciple said:
Ok, I wont eat before cardio. I told you I was fat/skinny. As in high bf but low muscle mass.

My parents call me skinny! Yea skinny fat!

Maybe now that you know what I'm up against here is my current diet:

9am. 2 Toast with honey/butter, cup of milk and 30g whey & a banana

10am-1pm 2 cups of coffee with a small amount of sugar in both.

1.30pm: Either a sandwich consiting of a baguette, mozarella, tomato and ham or I go to the viatmese restarant and eat spicy chicken and rice. Sounds unhealthy, but its not. Nothing is fried, chicken is boiled and comes with lettuce and pepper.

6pm (If weights - I eat a sandwich consiting of a chicken breast, 2 bits of bread and maybe some cheese)

After gym - 8.30ish: Will eat potatoes/rice with fish/meat and sald/vegetables.


How does that look? Now for cardio session which is currently 30mins swimming (might up it to 45mins) I take it I dont eat at 6pm?

I dont know what happend to me but when I was around 18, I balloned in weight, big time must have been 13-14stone. Now at 30yr old im 11.
Click to expand...

May need to work out your Macros for the diet and total calories consumed in order to make a conclusion, but it does look like a lot of bread.
 
Last edited:
Ultra_Extreme said:
I think 2-4 hours gap pre train pretty decent for someone wanting to lose weight. Im not gonna preach any 'rules' just state that i know a ton of overweight individuals who swear blind that they can barely move unless they eat first. Get them in the gym without at least feeding them a takeaway and they will come over all feint and claim they "need food". Weirdly enough this effect is absent amongst naturally slim types. No one needs food to train, sure you wanna push maxes you need muscle glycogen. But i could go in the gym after 2 or 3 days fasting and still push out my usual sets within about an 85-90% range. We are designed better than to need food before exercise.
Click to expand...

Oh lawd! I have to agree with UE :eek:

I always train 2-3 hours after having eaten lunch, which is always a small'ish meal anyway. On cardio days I skip any carbs in my lunch and it's usually a fishy salad.

It does work, sure you can feel like hell especially if you have a terrible sweet tooth or junk food cravings, but it works.

That 86kg I was after lying around after surgery has melted off. I'm at a nice 72kg now after just over 3 months of decent training and diet. Espcially cardio. It's a must, and I use to hate it when powerlifting. Now I feel dirty without it.
 
Delvis said:
That's some serious weight shedding man, good going.
Click to expand...

Thanks, it started during physio and I started fixing my diet. A few months after that was done I could finally walk into the gym myself for training. Started with just the crosstrainer and lots of mobility and flexibility. Then slowly added weights into it again.

People always forget the Golden Rule, leave the Ego at the door. It doesn't matter if you feel embarrased or feel like Adonis. Drop it and start low and get it right.

I hated the idea of doing dumbell shoulder presses with 2kg dumbbells while other people I know from the previous year were breaking in our new squat rack. So what though, get in there, get it done and do it right. :D

I'm at the state now where my weight has balanced out, I don't lose much weight anymore, but I'm getting stronger and still leaner. Soon I'll slowly start gaining probably as I slowly increase my food intake and adapt my training again.
 
Ultra_Extreme said:
I think 2-4 hours gap pre train pretty decent for someone wanting to lose weight. Im not gonna preach any 'rules' just state that i know a ton of overweight individuals who swear blind that they can barely move unless they eat first. Get them in the gym without at least feeding them a takeaway and they will come over all feint and claim they "need food". Weirdly enough this effect is absent amongst naturally slim types. No one needs food to train, sure you wanna push maxes you need muscle glycogen. But i could go in the gym after 2 or 3 days fasting and still push out my usual sets within about an 85-90% range. We are designed better than to need food before exercise.
Click to expand...

Most people who go regularly and have an ounce of thought about their diet will be fine to go to the gym without eating something first, because their bodies will be used to it better.
New people to the gym might need a little help though, 1 because they will burn a lot of calories and make their bodies work a lot harder than normal and 2 because their diet is not in a state that would allow them to train hard without some prior feeding.

Otherwise though, I agree :p
 
For the record on cardio days i go basically zero carb, on weight days i have morning carbs over 5 hours before training. On a bulk i would have carbs in the evening after weights and on cardio days a very small amount of carbs in the morning and again at night. Overall though i keep carbs low at all times.

Also, say no to sandwiches. They dont help anyone.
 
I want to really make progress this year, I feel motivated enough to stick with it. The weights I think is going to go ok.

Im using a micro loading technique which a freind has suggested and he has made a huge amount of progress using it. The basic premises is I do a 3 day split consiting of 2 main big compund excersies (minus squats and deads - I have knee problems) every other day, so basically I do each excersise twice a week. (6 day rest period) inbetween I am swimming for 30-45mins.

The question is how to lower my body fat?

it sounds like you guys are saying I should focus on l;osing weight before, building muscle? surely I dont also have to drop my pre gym sandwich? I need the energy to make the lifts.
 
Ultra_Extreme said:
For the record on cardio days i go basically zero carb, on weight days i have morning carbs over 5 hours before training. On a bulk i would have carbs in the evening after weights and on cardio days a very small amount of carbs in the morning and again at night. Overall though i keep carbs low at all times.

Also, say no to sandwiches. They dont help anyone.
Click to expand...

:p

Do I really need to be this anal, to make progress tho?
 
opethdisciple said:
I want to really make progress this year, I feel motivated enough to stick with it. The weights I think is going to go ok.

Im using a micro loading technique which a freind has suggested and he has made a huge amount of progress using it. The basic premises is I do a 3 day split consiting of 2 main big compund excersies (minus squats and deads - I have knee problems) every other day, so basically I do each excersise twice a week. (6 day rest period) inbetween I am swimming for 30-45mins.

The question is how to lower my body fat?

it sounds like you guys are saying I should focus on l;osing weight before, building muscle? surely I dont also have to drop my pre gym sandwich? I need the energy to make the lifts.
Click to expand...

If you need energy, then hit the caffeine, this will save the amount of calories you would have consumed on the sanwhich, which again, will help towards the weight loss.

These sandwhiches, are they home made or pre-bought?
 
opeth:

In order to lose weight, you need to be in a calorie deficit, it is that simple. That may be purely through eating less than required, or eating your RDA and doing cardio on top to be in a calorie deficit.

Seeing as you are swimming a million times a week, you should be in a deficit already. Again, how much have you lost over the last month?

Take your weight tomorrow morning when you wake up after you've done your toilet duty, then again next week at the same time (or, if you want, do it each morning to see how it changes throughout the week)

You will only lose weight if you consume less calories than you need.

EDIT: If you go to the gym, then gorge afterwards because you are hungry, it won'y help matters :p not saying you do, just need to add it in there
 
opethdisciple said:
One thing that became apparent last week, is that I need to eat even to do cardio.

I missed a cardio session, becuase I was too hungry and tired to do any excersie.

Usually before a weights session I eat a sandwich consiting of a chicken breast, two bits of brown bread, and low fat mayo, maybe a little bit of cheese too.

Should I do the same even for my cardio sessions swimming?
Click to expand...

Don't take this the wrong way. But excuses.

You CAN still do a cardio session when your hungry/tired it will just be harder, require more concentration, determination but it can still be done.
 
opethdisciple said:
:p

Do I really need to be this anal, to make progress tho?
Click to expand...

Hah you kidding? thats about the most basic non-anal eating 'strategy' i could create. To make real progress you need to dig into your macros analyze every meal down to its bare constituents, consider the bio-chemical and hormonal knock on effects of the foods and how that might affect metabolism.,....

Controlling your carbs and avoiding sandwiches isnt anal. And for the record you arent skinny fat, you're just fat (not massively but i dont do polite u ask this lot) , at least by the standards of this sub-board. Real people dont understand the difference, if you havent got a giant gut sticking out in front and 7 chins you arent fat according to them. I beg to differ.
 
sigma said:
My pre-workout meal is usually a fry up :D
Click to expand...

and thats why you are one of the biggest and most progressive bodybuilders on the forum right :rolleyes: and dont start with the bum needles ive heard it plenty.

Your not helping an overweight guy looking for diet help by telling him its ok to have a fry up before a training session are you. Borderline trolling that is
 
Ultra_Extreme said:
and thats why you are one of the biggest and most progressive bodybuilders on the forum right :rolleyes: and dont start with the bum needles ive heard it plenty.

Your not helping an overweight guy looking for diet help by telling him its ok to have a fry up before a training session are you. Borderline trolling that is
Click to expand...

**** off :)

My message wasn't aimed at anyone, there was a discussion about pre-workout meals so I wrote what I have. Where did I say it was OK? If you don't like my posts just put me on ignore.
 
Status
Not open for further replies.
Back
Top Bottom