Basic diet program
Disclaimer: This is by no means the best you could be doing, but is definitely much easier than jumping into a super-restrictive diet plan. This is what I eased into early February, and I'll be making it even healthier soon. Baby steps at first though.
Cardio
3 days a week, up to 4. Take one day between each session for rest until you are a few weeks into it. 25-30 minutes per session. Gradually take that up to 30-35 minutes after a month.
Choose between walking on treadmill, light jogging, or seated bike. Or by all means if you want to do that out in the open on the beach/sidewalk, whatever floats your boat.
Progression: As you get better at each level, steadily increase the level, do not stagnate at one resistance level for more than 2-3 sessions. Constantly move faster, or add resistance every few sessions. The idea here is to keep yourself sweating through the session, not it being so easy you are hardly having trouble completing it.
example for seated bike:
week 1- time goal 25 minutes @ resistance level 6, keep above 70 rpm
week 2- time goal 25 minutes @ resistance level 7, keep above 75 rpm
week 3- time goal 25 minutes @ resistance level 7, keep above 80 rpm
Also can add in intervals as you get better.
Eating
Breakfast 8:30am
Coffee (For me, steamed milk, double shot of espresso, 1 packet equal sweetener)
Oatmeal (i use rolled oats with milk, served cold, whatever tastes good to you. I add no fruit or anything to it, except 1 packet of equal sweetener, mixed in)
Glass of Orange juice (with pill vitamin supplements taken at this time, as needed)
Mid-morning 10:30-11:00am
2 servings of fresh fruit (not bananas)
OR
1 serving of vegetables cooked as described below (dinner)
Lunch 1:00pm
Sandwich: 3 slices Turkey, 3 slices Ham, Lettuce, Cheese
Almonds
Mid-afternoon 3:30pm
Protein shake: 6 oz milk, 2 scoops whey protein powder, 1-2 cups frozen fruit (raspberries, strawberries, etc), 1/2 banana
Gym 4:00-4:30pm
Wait at least 30-45 min after the shake before going
After Gym
Another protein shake, no sooner than 30-45 minutes after finishing workout
Dinner-
I'm not too picky with what I eat for dinner so long as it has a decent amount of protein. Chicken, fish, red meat are all great. Just make sure to adhere to the following: Get in the habit of eating vegetables and salad with each dinner you eat. Although something like pasta may not be the best meal on a daily basis, once a week or so is not going to kill you.
All dinners should be accompanied with boiled (~3.5min) broccoli or green beans. After boiling, blanch in cold water to stop cooking. Then, re-heat in a wok or cooking pan on the stove, add olive oil and stir until hot. Add pepper, salt before serving.
For Salad, fresh romaine or green leaf lettuce sliced up, with olive oil, balsamic vinegar, salt, pepper for dressing.
Glass of white/red wine one or two days a week is acceptable
(For Caslon) My Starter Diet
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Tache
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Karby
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Biffins
- You guys don't use this forum very often, and no other forum seemed like "non-wow shit" besides this one, that is still private.
- Of course, please feel free to add. Please note I just threw this up for Caslon, it is kind of based on his situation and available time commitment to a program.
- Fuck you Fab.
- Of course, please feel free to add. Please note I just threw this up for Caslon, it is kind of based on his situation and available time commitment to a program.
- Fuck you Fab.
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Biffins
Fish oil is amazing. I am taking them now myself, as a supplement that I add into my daily protein shake. I didn't add them to my plan as this is a starter diet, for someone who hasn't been doing really any cardio / dieting; this is something to ease into.Karby wrote:Have you considered fish oil? I've heard really good things about it as a dietary supplement, and considered taking it myself, (along with starting protein again).
Progressing from here there are numerous things I would change, one of which being adding supplements like fish oil, adding moderate weight training in, and others. I have some new things I could add to that courtesy of a Nutritionist that I met with earlier this week.
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Karby
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Fabalous
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Musin
Oh can I hop on this too!Karby wrote:Biffins you should post progress pics! What weight are you down to now and whats your goal? What did you start at? Any goals for bench/lift/squats?
Also, I think there should be a private exercise forum, so people can get advice on staying in shape!
I got to get in shape for blizzcon if I want to go as a blademaster ^_^
I would also like to see Biffin's topless. Since it would probably be my new avatar, my new signature, my new aim icon and on my myspace profile pic.
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Karby
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Biffins
lol karby, i remember taking those back in the day.
I'll work on progress pics too. Here's a snapshot of where I'm at now:
As of Feb 1 07 I was ~238-9 lbs, ~29% bodyfat (5'11"), with most of it being belly/leg weight.
14 weeks later I'm down to ~227-8 lbs, ~25% bodyfat. 1 week of those 14 I was sick with the flu and did absolutely nothing. I met with a nutrionist recently who also measured muscle mass based on height and all that, and I was well above the average for my size, by about 10% of the high end, so lately I've been working on a few things:
1) Supplements that assist the body in using body fat stores for energy during workouts, as opposed to carbohydrate/sugar for fuel. I'm using fish oil once a day in my protein shake (1 teaspoon), and L-Carnatine (grass-fed red-meat extract, which helps metabolism, and the same effect as described above, 1 teaspoon before workout in water). Also I take 1500mg of glucosamine for joint strength each morning.
2) Diet is similar to what I proposed for Caslon. Only thing that is different is the types of products I use since I am not grossed out by much of the super healthy food, infact I like the taste of most of it. I use Kefer milk (which is cultured, high-nutrient milk) in my shakes and occasionally in my oatmeal too. Also I try to eat a few salads a day, and tons of brocolli.
3) Workout routine is far different than it has been in the past for me. Given the results of the muscle mass index the nutrionist did on me when she measured my body fat and all that, I have stopped doing big weight training like I was early on. Basically from Feb 1 --> May 1 I was doing 3 days a week cardio, 5 days a week lifting (chest, abs, legs, triceps/biceps, back/shoulders).
Now I am on a core-strengthening program where I do 8 different exercises per workout, 3 workouts a week (1 day break between each) that are full-body exercises and have a huge cardio element to them. Currently my trainer has shown me 16 exercises, so I rotate each day which ones I do. Hard to explain them, but I'll describe one and you can get the idea.
- Standing straight up, bend at the waist down as if you are touching your toes, and crawl out with your hands to a pushup position, do a pushup, then crawl back to standing position, legs must remain straight the entire time. 15 reps per set, 3 sets.
Aside from the workout regiment above, I do cardio 5 days a week also, 30-40 minutes per session, with 6 1 minute intervals per session. By intervals I mean 1 minute of 100-110 rpm, resistance 9, then down to 80-85 rpm resistance 8 for 4 minutes, repeat. Also, consistantly ramping up my low-end pace so that it is consistantly challenging. So a typical week is something like this:
Monday: Workout, Cardio
Tues: Cardio
Wed: Workout, Cardio
Thurs: Cardio
Friday: Workout, Cardio
Sat & Sun: Rest
Thats it for now. I'll see what I can do about pics.
-Eric
I'll work on progress pics too. Here's a snapshot of where I'm at now:
As of Feb 1 07 I was ~238-9 lbs, ~29% bodyfat (5'11"), with most of it being belly/leg weight.
14 weeks later I'm down to ~227-8 lbs, ~25% bodyfat. 1 week of those 14 I was sick with the flu and did absolutely nothing. I met with a nutrionist recently who also measured muscle mass based on height and all that, and I was well above the average for my size, by about 10% of the high end, so lately I've been working on a few things:
1) Supplements that assist the body in using body fat stores for energy during workouts, as opposed to carbohydrate/sugar for fuel. I'm using fish oil once a day in my protein shake (1 teaspoon), and L-Carnatine (grass-fed red-meat extract, which helps metabolism, and the same effect as described above, 1 teaspoon before workout in water). Also I take 1500mg of glucosamine for joint strength each morning.
2) Diet is similar to what I proposed for Caslon. Only thing that is different is the types of products I use since I am not grossed out by much of the super healthy food, infact I like the taste of most of it. I use Kefer milk (which is cultured, high-nutrient milk) in my shakes and occasionally in my oatmeal too. Also I try to eat a few salads a day, and tons of brocolli.
3) Workout routine is far different than it has been in the past for me. Given the results of the muscle mass index the nutrionist did on me when she measured my body fat and all that, I have stopped doing big weight training like I was early on. Basically from Feb 1 --> May 1 I was doing 3 days a week cardio, 5 days a week lifting (chest, abs, legs, triceps/biceps, back/shoulders).
Now I am on a core-strengthening program where I do 8 different exercises per workout, 3 workouts a week (1 day break between each) that are full-body exercises and have a huge cardio element to them. Currently my trainer has shown me 16 exercises, so I rotate each day which ones I do. Hard to explain them, but I'll describe one and you can get the idea.
- Standing straight up, bend at the waist down as if you are touching your toes, and crawl out with your hands to a pushup position, do a pushup, then crawl back to standing position, legs must remain straight the entire time. 15 reps per set, 3 sets.
Aside from the workout regiment above, I do cardio 5 days a week also, 30-40 minutes per session, with 6 1 minute intervals per session. By intervals I mean 1 minute of 100-110 rpm, resistance 9, then down to 80-85 rpm resistance 8 for 4 minutes, repeat. Also, consistantly ramping up my low-end pace so that it is consistantly challenging. So a typical week is something like this:
Monday: Workout, Cardio
Tues: Cardio
Wed: Workout, Cardio
Thurs: Cardio
Friday: Workout, Cardio
Sat & Sun: Rest
Thats it for now. I'll see what I can do about pics.
-Eric