LOL. the cry for help was my usual lack of motiviation, determination and drive, trying it's best to create a 'can you do it for me please' formula. lol And i agree, eating less rather than exercising harder is definitely a big plus in my books. My little 25 minute sessions with Nike + Kinect training burn off about 100 - 120 calories. It's hard to look at a even a slice of bread knowing that if you eat it, you just went through hell for nothing.
Sure, but the health benefits of getting up and moving (especially in the morning) will reap tons of benefits! Two things that have really help me lately are drink tons of water and making meals on Sundays. 1. I bought a gallon jug of water. Not for the water but for a visual really. I make sure I go through AT LEAST that whole gallon every day. It's amazing how much more satiated you'll feel throughout the day and the extra energy it gives you. Plus having the physical gallon bottle to look at while its getting depleted is very rewarding. 2. I try my best to make Sundays my meal prep day, doesn't always work that way but thats what I shoot for! I'll cook off a bunch of chicken breast, vegetables, slice apples, get out nuts etc. and then portion them out into cheap, plastic containers. Then when its time to go to work I just grab a couple of the containers and I'm good to go. It's all done for me.
Never done #1. Not a bad technique though. The Psychological method. I've just been buying the cases for a couple of dollars and I've been Flying through them. Best part is that my work has a water machine so i just refill a couple times there before disposing the bottle and reaching for a fresh one. Having kids for 12 years now has me well trained on #2. It's a must or bust.
Any Crossfit people out there? Pro's/con's? Suggestions? Thoughts? I have a buddy that wants me to join. Just looking for some input.
There's a long and short answer to the question. Not easily answered on the mobile but I can add more input when I sit at my computer next.
Gimme the long answer.... I'd love to hear it! Please go in as much detail as you can! Seeing you accomplish what you have is no joke... I would love some input and advice!
As far as diet goes... things kept getting out of control the further training went along. I started off in Jan/Feb eating around ~2500-2800 calories a day. I would space out all my meals and never gorge. I generally ate 5-6 medium sized meals with some light snacking when I felt hungry. I would also ensure I would properly fueled for my training sessions. Either after work or before. I also completed Ironman 70.3 in Galveston in early April which provided me a chance to sort of test run a actual race nutrition, which is a whole other animal. I have been a life long believer in the Abs Diet mantra by the authors of Mens Health. Its mainly based off 12 super foods and you try to incorporate those into your meals, as many as possible. BY the end of April and going int May I was eating ~3500 calories a day due to training for 22-25 hr/week. I wanted to make sure I was properly fueled and was no concerned with my weight what so ever. I couldn't put on a pound to save my life with the amount of volume I was putting in. As far as supplements during training - I really just took my daily multivitamin pack. I made sure I took in enough sodium since I was losing a lot training. I also used several different high value drink mixes (Accelrade, Skratch, HEED) for hydration needs while training. I also used a high value protein powder that contained tons of aminos to help recovery.
I wouldn't consider that diet out of control by any means, especially considering how much training you do per week. 22 hours is an intense amount of demand on your body and your glycogen stores, so it would be wise to fuel up for the hell you put your body through. I train only 5-6 hours a week and I could probably maintain at 3500. But we're all different, and I suspect you probably lost a few pounds if anything. I know I would at that volume of training. A quality protein blend with aminos (or just a a BCAA drink) would be great at keeping the muscles fueled and recovering. I think everyone, training or not, should take a multi. Cringing at the thought of 22 hours of training. Respect the hell out of that, man.
Thanks. By out of control I was more generally referencing my grocery bill and the amount I was eating. Compared to a normal person, it was "out of control". Being hungry an hour after eating was strange and difficult to manage since there is a good 20 minute delay between your brain and stomach. I'll have to keep you all up to date as I am about to begin training for season #2. I am registered for Ironman 70.3 Texas again in April and the the big boy, Ironman Chattanooga 140.6 at the end of Sept '14. I have a handful of smaller races I plan to race including a few 1/2 marathons. I also am current racing a 10 mile series running event in Texas that runs through the end of next year.
Some lunch examples: Deli Meat Sandwich 4 to 6 oz turkey or lean roast beef 2 slices whole-grain bread ½ tbsp mustard 1 to 2 leaves lettuce 2 slices tomato 1 cup 1% or fat free milk 1 apple Chicken Salad 2 oz chicken, grilled and sliced 1 cup romaine lettuce or spinach 1 tomato, sliced 1 bell pepper, chopped 1 carrot, diced 3 tbsp reduced fat or fat free Italian dressing 1 tbsp parmesan cheese, grated 1 tbsp ground flaxseed 1 slice whole wheat bread, toasted Dinner: Slammin' Salmon In a large bowl, mix together salmon, egg, crackers, onion, Old Bay, and red pepper flakes. Form into 2 large patties or 4 small ones. Add oil to a nonstick skillet heated to medium. Place patties in pan and sauté 3 minutes on each side, or until golden. Drain on a paper towel For salad, toss greens and dressing in a large bowl to coat. Divide between two plates, and top with salmon patties. Serves 2
update.. my 2nd 90 day challenge, Bud90xV2 came to an end on November 2nd. July 22nd - November 2nd started at 208 - ended at 191! woo.. i missed my goal i posted on here by 1 pound (ill explain this in a second). guys, i feel great. i still have some fat i need to tone up in my mid section, but other than that, feel great! so overall, from April 9th to November 2nd i lost 72 pounds! im going to start up another 90 days this Sunday. im just doing cardio this week and letting my body recover a bit. as for the missed goal LOL.. Sunday Oct 27th, a day after my cheat meal day. we ended up at our fav place Max n Ermas. didnt expect it, but i was going to get a salad etc. until i seen they started a burger challenge LOL. guy on the wall record time was 20 min flat. siiiiiiiiiiiiiiiiiiiiigh. i had to try it! 20 bucks for the 3 10 oz burger, with the works, and i mean the works. 3 buns and surrounded with chilli cheese fries. yup, i finished it. 18 min 46 secs! if i could have burped around the 10 min mark, i would have had the last patty down in 3 mins. but nope, took me 8min 46sec to finish the last patty. boooooo.. gave me a 20 dollar gift card, a t shirt, a pat on the butt, and a framed picture on the wall. ha! oh and neeeeeeeeeeeeeeeeeew record holder! annnnnnnnnnnnnnnnd thats why i missed my goal LOL, but kind of worth it..
Absolutely brilliant news man. I'm still yet to really get going. Changed my eating habits about 3 weeks ago and have lost 8lbs. Slacking here and there, but still giving it a go. It's crazy how different you feel when you start to eliminate certain things from your 'care-free' diet. I don't crash when i get home from work due to the influx of sugar i'd have on a daily basis from the vending machine at work, and i can actually last a full day doing my job comfortably without having to stop every hour or so. 72lbs in 6 months is hard core my man. Unbelievable achievement. What would a typical daily meal plan look like for you? Just trying to get more ideas, because i find that the consumption of raw foods leaves me quite limited unless i'm going all out with the chef like prep. Also, what would a typical day of exercise look like? I assume by the title of your regime that you may be doing P90x?
Absolutely. I gave up the gym for 10 days to let the tendon heal and I sort of let go of my diet. I've never felt so out of sorts and lethargic. Way too much sugar and other assorted crap. I tell ya, it really has an effect on your body. It's like I've been giving my Mustang premium gasoline for a year, then switched it to below 87-octane below regular crap-gasoline. Food is your fuel. Choose carefully what you eat, and when you want to binge on crap. We all do it, just don't make a lifestyle out of it. A incredible achievement no doubt. It's important to stress that each diet needs to be individually catered to the person, so there is not one magically diet that works for everyone, which is why some people fail miserably on the latest fad diets, and others see results. The secret to a successful diet aside from being carefully crafted to reach your specific goals is sustainability. Far too often we dive into a crash diet or something so over-the-top that we are not able to sustain it for more than a month, two, or maybe three. What you want to do is tweak your diet to where it doesn't feel like a diet, but rather a healthier way to enjoy eating foods that you enjoy.
Some of my favorite go to meals- -Eggs & Salsa -Apples/ Celery, Peanut Butter, & raisins -Whole-gran bread, peanut butter, & raisins (basically a pb&j) -Diced chicken, corn, black beans, diced tomatoes, jalapenos & guac -Lemon pepper tilapia, rice, & vegetables -Apples with lemon juice and cinnamon -Roasted vegetables (potatoes, yams, carrots, onions, etc.) -Ground chicken, corn, teriyaki sauce over salad (same taste profile as chicken lettuce wraps but easier to eat)
Looks good man. Here is what I eat 95% of the time when I'm not letting my diet go to hell. Breakfast: Eggs (whites if I'm cutting), Whole Wheat Toast, Steel Cuts Oats, Proats (Steel Cut Oats + Chocolate/PB protein powder), pancakes with fruit, granola, bananas. Lunch: Cold cuts on whole wheat (sub dijon for mayo, load up on veggies ---> My GoTo sandwich is RB or Turkey on WW with dijon, pickles, peppercinis, roasted red bell peppers, lettuce) Tuna, chicken breast w/ quinoa or brown rice. Dinner: Chicken breasts (or thighs), ground turkey (93/7), beef sirloin, tilapia, salmon, lean pork cuts, sweet potatoes, quinoa, brown rice, asparagus, spinach, broccoli, salads (careful with the dressings) Fats: Avocado, Natural PB, Whole Milk, Almonds, Olive oil (all calorie dense, so be careful) Drinks: Water, and the occasional cocktail. Avoid sugary drinks like the plague.
Great point on the salad dressing. Condiments in general were a big eye opener for me. I loved my ranch, honey mustard, BBQ sauce, ketchup, etc. and when you finally add it up your practically eating a second meal. All that stuff is loaded with sugar and fat with zero nutritional value.
Seeing as you have Honey Mustard in your list, then this is a must...best Honey Mustard i've EVER tried. Only thing is, you have to order it online. Not available in stores. Or maybe you know someone who sells 'epicure selections' products. Some great products on the site and they make everything using natural raw ingredients.
question for the panel.. I've noticed that i fail quit rapidly when doing my exercises due to my extremely weak stomach muscles. That said, would it be wise to first, focus on some isolated ab workouts in order to get the best out of my bodyweight routines?
No, keep doing what you are doing. Your ab muscles (if failing during compounds) will catch up. What is your routine, if you don't mind me asking.
Being an absolute beginner, i've started off by using the Nike + Kinect Training game via my XBOX 360. I like it because it teaches me how to use correct form and I can't cheat. lol Unfortunately it requires slightly more space that i have available. Especially the jumping ones. I'll be attempting the 'Ultimate Body Weight Workout' from the Men's Health 'DeltaFit Speed Shred' DVD on Monday. Another question pertaining to workout bordem: While the key is to ensure that i'm actually doing something rather than nothing, I was wondering if it would be ok to incorporate more than one routine into my regime; or will this do more bad than good. i.e I have about 3 Full Body workout DVD's that i'm interested in. I plan to workout about 3 - 4 times per week by using all three of the routines. So for example; P90 Mon Speed Shred Wed Something else Friday
I don't see anything wrong with that. Getting moving and staying with it would be the two main things I would be worrying about. You can focus on specific muscle groups and what not later IMO
