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Ask a Fitness Model - Page 49

post #721 of 962
Is it true that flexing your biceps on your off days makes you look swoll? I mean not right after you get done flexing, but longer term...
post #722 of 962
flexing in between sets is good
post #723 of 962
Thanks kunk. Just an aside, does 211 g of fat seem very high to you? I'm 23, 9% bf, 140 lbs and am trying to put on muscle. I know the codex says it, but noir's example diet posted on page 35 of the thread has him eating 56g of fat for an entire day. I just want to make sure this number isn't outrageous or that the spreadsheet didn't screw up somehow.

Brad
post #724 of 962
i'm netting out @ 150-180 g fat a day, so 211 is not outrageous IMO
post #725 of 962
i will try the 5 day thingy.. m not too fat but i have some fat over my stomach which i would like to burn... lets c if this helps...
post #726 of 962
Quote:
Originally Posted by unexpected View Post
jonb27, I think you have way too much volume, but hopefully it's working for you and you're seeing gains. I hope you're eating like a horse.

My main issue has been diet due to my crazy work schedule, I definitely need to consume more calories.
post #727 of 962
Thread Starter 
Hi everyone. A lot has happened recently & I've been very busy. Sorry. In any case...

Quote:
Originally Posted by tuba74 View Post
Does anyone supplement their workouts with running to keep the fat down? If you do, do you do run miles or interval sprints. My goal is to gain muscle but not bulk up too much while keeping the fat to a minimum. I lift 3x a week and go for a run after the gym. I usually do interval or superset full body routines. I weighed 187lbs. 6 months ago. Im down to 160ish. Ive lost the weight but cant seem to tighten up the mid section. I am 5'9" btw. Any advice is appreciated. Thanks in advance.

Moderate with diet as much as you can, use cardio for slipups. Also depends on fitness level and personal goals (i.e. get in better cardiovascular shape  run!).

Quote:
Originally Posted by thekunk07 View Post
it's probably a sign of a diet gone too far when you have guilt over half a grapefruit

lol. Worse things, but yeah the regret usually isn't worth it. With that said, if this is the only nonscheduled cheat so far... holy shit. Props.

Quote:
Originally Posted by Peon View Post
It's non processed sugar, plus by eating the whole grapefruit (seeds and a little bit of the skin) you getting some natural substance who is preventing insulin spike...
So really grapefruit is no biggie.

That's my opinion and that's how i used to do it when i was really into this thing...But please let's discuss may be im wrong.

There's worse things, but it's still sugar. Yes if you're eating fruit eat the whole fruit. The lack of fiber and nutrients compared to the full fruit is one of the main issues with fruit juices.

Quote:
Originally Posted by danilo View Post
I thought it's a good thing to have sugar right after a big work out to boost Glycogen? Please discuss if I'm completely off base here.

I also wanted to post some daily eating of mine that is open for criticism by anyone.

8:00am Breakfast:
Protein Shake:1 cup skim milk, 1 scoop ON Pro complex (30g protein), small amount of oatmeal, small dollop of natural peanut butter, couple pieces of ice, (sometimes I add half of a banana or 2-3 strawberries)

1 egg cooked on a pan with 1 piece of whole grain toast.

10:30am snack: 1 scoop On Pro Complex (30g protein), with 1 cup of water. And a handful of natural almonds.

12:30pm lunch:
Sandwich - 4 pieces of smoked deli cut smoked turkey and 5 pieces of deli cut chicken (not pre-packaged). 1 slice of low fat swiss cheese, a little bit of spicy mustard, (I often add some spring mix lettuce in my sandwich as well)
One hard boiled egg.
Possibly some almonds if I'm still hungry.

3:30pm snack: 1 hardboiled egg (I don't eat the yolk). why? Eat it; it increases bioavailability from 74 to 98% or so I believe Some almonds.

6:00pm pre-workout: 1 scoop of On Pro complex (30g protein) and 1 cup of water. [b] If you're trying to gain muscle fruit restores liver glycogen & primes body to use muscle glycogen as fuel. Consider eating fruit here instead of @ night for example.

7:45pm post workout: Immediately after workout I have a couple of honey/cinnamon glazed pecans. Followed by 1 scoop of ON pro complex (30g protein) with water.

carbs? Can't say for sure but guessing you need more. Keep fats to a minimum in this meal.

8:30 dinner: This can obviously vary, but usually it involves 1 chicken breast, and a bunch of veggies.
Sometimes I make chicken fajitas which have 1 green pepper, 1/2 of an onion, 1 jalapeño, 1 avocado.
Sometimes I make a chicken breast and a whole bunch of broccoli.
Sometimes I make a chicken breast and a bunch of garlic mashed sweet potato.

10:30pm bed time snack: a couple of almonds possibly a little bit of natural peanut butter (maybe 1/2 tbsp)

Through the whole day I drink at minimum a gallon of water.

Little low on fats. Add flax seed, some fish, fish oil, etc. to the evening meals. Also I really like red meat when putting on muscle, and usually have it 2-3x/week when leaning out.

Quote:
Originally Posted by danilo View Post
So if you're cutting down it's probably not the best?

PWO carbs are fine.

Quote:
Originally Posted by TheRealAshland View Post
So heres my question.

I have a trainer but I'm not working out with him cause he's only able to work on a monday - friday sorta deal and im working over night those days. I can pretty much do what he do , or does on my own.

My question for you is as far as weight loss and saggy skin. My biggest fear is losing weight and having saggy skin. I would just rather be fat then have that. My good friend is a trainer and hes like im young *23* i shouldnt have that issue.. so how can i ensure with weight loss i dont have that issue

secondly the diet aspect of weight loss. Im a vegetarian i dont eat meat so im trying to find other sources for protein im told to many eggs are not good for you. so what should i do about that im losing a considerable amount with my current diet

2 eggs, boiled or scrambled
fruit *i apple hand full of grapes*
or a bagle with cream cheese *fat free* with a banana
or high fiber oatmeal and fruit

lunch is 2 boiled eggs
salad, cucumbers onions carrots
fruit *orange or grapefruit*

snack is always some sort of fruit

dinner is
just fruit....

(1)\tWho knows. Worst case is there will be a solution. Get in shape and deal with what comes next when it comes. Preparation H works wonders on tightening skin up.
(2)\tEggs are fine. Protein powders are also available. Wheys (not sure if you eat this? Some do somedon't), as well as other types of powders.
(3)\tDiet's pretty bad. It will work fine for a while probably because of caloric reduction, but the single biggest change I make to my diet other than allowing cheats is starchy/sugary carbs after about 6 pm. Fruit is not a substitute for vegetables. You need more healthy fats and more protein. Throughout the day protein stays the same, carb decreases from morning to night, and fat increases from morning to night in a typical diet I design. Fish works wonders (I absolutely despise fish but I eat it... a lot... because it works. Chicken or turkey is also fine ~ don't salt it.)

Quote:
Originally Posted by robertorex View Post
I don't know who started the nonsense about eggs being terrible for you. They're relatively low in calories, have a lot of protein, got the vitamins and essential amino acids, and the cholesterol issues are way overblown. They're pretty much perfect as a food source.

^THIS.

Quote:
Originally Posted by db_ggmm View Post
I had read somewhere that one can do push ups on off days without worrying about over training. Is this true? And if so, what other exercises can I do without worry? I'm hoping pull ups are ok, too. Medicine ball warm ups?

Running 5k two days in a row apparently isn't very good for me, or it wasn't last Monday and Tuesday. It's taken me days and days to fully recover. Is that something I can defeat? I would hope so. I'm 5'9 130, it's not like I'm killing myself on these runs.
I've mentioned a few times that I think overtraining is vastly more difficult to do than most people think. If anyone has the time and want to do more exercise... just do it. You'll be able to run multiple 5k's back to back with training. You will have to compensate by eating more to gain muscle though. More than I would be able to stomach...
Quote:
Originally Posted by db_ggmm View Post
Ok, hey. I really appreciate your help, but I don't think what I do really makes any general sense. I've read just about everything I can find regarding work outs in this forum over the past 3 months and I do something that seems to be working for me, but would be wildly disapproved of here.

I just want to know if I can do push ups for fun on my off days without fucking myself up.

I guess I could try to explain. I started light lifting and running a year ago to quit smoking and consider playing a sport. Maybe indoor soccer or tennis, something like that. I couldn't run around the block and I was doing curls, military presses, and overhead presses, breaking a sweat with a 10 lb dumbbell, while standing in front of my computer watching Adult Swim.

I really was that bad. 115 lbs, 5'9", no muscle, below healthy BMI. I'm much more fit today. I set goals for myself here and there. 5k's were one goal. Another was to be able to do 10 pull ups, which I can now do. Now I am working on trying to do 50 push ups in a row and I nearly always quit at 25.

My actual work out is... I do a lot of core exercises and use dumbbells and a simple bench. 4 moves with a med ball (circles, chops, squat / lift, twists), 4 moves with a dumbbell (different chops, squats, press outs, rows), step ups, push ups, pull ups, prisoner squats, lunges, 3 static holding moves for abs. Actual "lifting" sequence is... overhead press, dead lift, leg ups, bench press, chest fly, sit ups, squats, bent over row, standing fly, bent over (tricep?) row, back extension, calf raises, two kinds of curls. I do this all once. It takes probably 45 minutes.

I run 5k's because I enjoy it and it would help me play soccer. Last summer I ran more like 5 mile runs, this summer I'm going to run intervals across 5k's to increase speed.

I've gone from 115 or 120 about 15 months ago to 130 today. My diet is, and this might be too much as I'm trying to figure out if I'm building a love handle or a muscle, but:

Coffee / water with every meal.

Breakfast, big bowl of high fiber / protein cereal with prunes (600 calorie sized bowl). Maybe a banana on two slices low carb bread and peanut butter, maybe not, depends on how hungry I am.

Lunch, large boiled frozen chicken breast that makes two sandwiches on low carb bread, maybe 2 slices of cheddar cheese, non fat mayo, hot peppers.

Lunch 2? Pile of canned corn, black beans, kidney beans, peas, toss of sesame seeds, dried cranberries, vinegar, parmesan (salad bar stuff at work... beans are one of the only clean proteins available at work and I want veggies in my diet). If I eat a smaller bowl of this, I might add an Odwalla bar (protein version).

Dinner, a banana sliced across two organic peanut butter sandwiches on low carb bread. Each sandwich probably has 200 cal pbutter.

I'll sometimes eat some nonfat plain yogurt before bed with a dried fig or two for sweetness. If I do this, I won't eat the banana sandwich with breakfast.

I am pretty much hungry all the time. I don't know what that means. I feel I eat a lot. And I feel I have to concentrate on not eating for a while before I work our or I'll get sick.

You probably didn't want all this information. I will read your advice carefully, but I feel already aware that what I do is uh, disagreeable.
If you're 130 lbs and running 5k's you WILL be hungry. Eat, and eat a lot. Don't worry about having it 100% clean either {it's not really, but the food choices are good. Timings are not from a fat loss perspective depending on workout times}. Unless you're in ridiculous condition, they're love handles. One of the last things to go IME.

Quote:
Originally Posted by thekunk07 View Post
eggs are pretty much a perfect food IMO, considering relative lack of calories and high bio-value of their protein.
Eggs are amazing.
Quote:
Originally Posted by bawlin View Post
My Diet...

Meal 1 (breakfast): 3 whole eggs, 1/2 cup egg whites, 1 whole wheat tortilla, 1/2 cup whole oats, 1 scoop Syntha-6, 1 cup skim milk

Meal 2 (snack): 1 sliced fuji apple w/natty PB

Meal 3 (pre-WO): 1 chicken breast, 1 cup whole wheat pasta, 1 cup raw spinach

Meal 4 (post-WO snack): 1 scoop isolate whey

Meal 5 (dinner): 1 chicken breast, 1 cup raw spinach

Meal 6: 1 cup fat-free cottage cheese

This diet has done wonders for me. Occasionally I have some more eggs after dinner depending on how I feel.
Move some of the protein overkill in meal 1 to meal 2 and add some fats & vegetables. Also I'd take that pre-wo pasta and put it post.
Quote:
Originally Posted by Kill_switch View Post
my physics teacher is a chick in her early 50's and she has placed in 4/5 ironman length triathlons.
Very impressive for a woman in her 50s. My ex used to run triathlons (not ironmans) but had to stop because of all the muscle she was losing. {she usually has better abs than I do :-( } I refuse to do it for the same reason.

Quote:
Originally Posted by RedLantern View Post
I feel like I have stalled in my military press. It feels like I am being held back by my lower traps (right in the middle of my back between my shoulder blades) or possibly my rhomboids as opposed to my anterior delts. Should I just keep grinding away or should I do some additional back work? I'm alreading doing deads, pullups, and occasionally tbar rows.
Take some time off. Skip your next 1-2 shoulder workouts and don't go heavy on chest or tricep work for your next 1-2 workouts. Try again and see how it feels.
Quote:
Originally Posted by bawlin View Post
If my DB press stalls, I switch to the barbell. Why would a shoulder press be any different?
If it's a recovery issue this won't really help too much. IME it's typically overworking a particular group. Changing rep ranges around (i.e. 4x10-12 instead of 3x6-8) may also be productive.

Quote:
Originally Posted by JonB27 View Post
Here is the workout I've been doing lately, if you would cahnge anything around/ advice let me know Noir:

Day 1:
Bench press- 5x8-10
Dips- 4x as many as I can get
Incline DB press- 3x8-10
Skull crushers- 4x8-10
Rope pull downs- 3x10

Day 2:
Squats- 5x8-10
Deadlifts- 4x8-10
Leg extensions- 3x10
Lunges- 3 sets
Lower back- 3 sets
abs

Day 3:
Military Press- 4x8-10
DB press- 3x8-10
Lateral raises- 3x10
Reverse pec deck- 3x10
Close grip bench- 3x10

Day 5:
Pull ups- 4x as many as I can get
Pull downs- 4x8-10
Cable rows- 3x8-10
T-bar- 3x8-10
Barbell curls- 4x8-10
Hammer curls- 4x8-10

* I am now running 2 days a week also.

Not awful, but a few things I see after a quick glance:
Day1:
Add weight if you can do too many bw only dips.
Heavier, lower repped skull crushers tend to work more favorably for the majority of people.

Day 2:
I hate squats immediately followed by deadlifts. As a compromise I started doing squats followed by DB SLDL on leg days to start with, and heavy deads on back days. Legs have a lot of room to play with rep ranges if you ever stall.

Day 3:
I don't see why close grip bench is here. Also, not a huge fan of both a barbell and dumbbell overhead press back to back unless it's something like military > Arnolds. Maybe add upright rows or front raises and remove close grip? Alternatively if triceps are lagging: keep close grip and add another supplementary tricep exercise or two. I don't like this exercise that late in the workout - it's another where heavier is almost exclusively better.
Day 5:
Pull ups > pull downs almost always. Not sure if both is necessary. As mentioned I like deads here. I like to finish with incline db curls, seated or cable concentration curls. YMMV - just "feels right" to me.

Also, try :
day 1, day 2, day 3 off, day 4, day 5, off, off and see if you like it. (another day between chest/tris and shoulder/tris)

Quote:
Originally Posted by bradsmitty View Post
Guys,

I was hoping you could help me with a diet related question. I recently got the carb cycling codex from noir. It says that I need to be taking in 211 grams of fat/day. This will be split between my 3 protein+fat meals (70g fat/meal).

What do you all recommend as sources of good fat for these meals? It looks like almonds are a good source of both fat and protein, but they also seem to have a lot of carbs. Are the carbs in almonds the ones that "don't matter" (like green vegetables), or should I be avoiding them at my protein+fat meals?

Thanks,
Brad
Kunk was pretty on the money. Almonds are fine in p+f. Rule of thumb when dieting in the evening: if you're hungry, eat almonds.
Quote:
Originally Posted by thekunk07 View Post
olive oil, avocado, nuts in large amounts

subtract the fiber grams from the carbs you eat for the real # of countable carbs
Yep.

Quote:
Originally Posted by bradsmitty View Post
Thanks kunk. Just an aside, does 211 g of fat seem very high to you? I'm 23, 9% bf, 140 lbs and am trying to put on muscle. I know the codex says it, but noir's example diet posted on page 35 of the thread has him eating 56g of fat for an entire day. I just want to make sure this number isn't outrageous or that the spreadsheet didn't screw up somehow.

Brad

Tweak carb sensitivity dropdown. If you're goal is gaining you'll want it "very low" iirc. This will lower the fat intake number. Also, keep in mind that when I'm leaning I keep very low sensitivity AND my total kcals are reduced. The way the sheet works is it spits out a total kcal number, hits protein, hits carbs based on sensitivity & protein, and the remainder comes from fats. With high kcal requirements, fats will probably be higher on that end.

Quote:
Originally Posted by JonB27 View Post
My main issue has been diet due to my crazy work schedule, I definitely need to consume more calories.
Gladware + microwave = godsend


Shameless Self Promotion:
Noir. needs a job. Finance (anything but ibanking or personal) or consulting preferred. Also kind of interested in greentech either in dc (policy side) or a startup (I really want to move to san francisco for a summer), pref with VC backing. Non-US would also be a lot of fun. Would appreciate any help.
post #728 of 962
Quote:
Originally Posted by Noir. View Post
Shameless Self Promotion:
Noir. needs a job. Finance (anything but ibanking or personal) or consulting preferred. Also kind of interested in greentech either in dc (policy side) or a startup (I really want to move to san francisco for a summer), pref with VC backing. Non-US would also be a lot of fun. Would appreciate any help.

I've always wanted to do this as I'm sure SF is as good a place as any for random job leads, just never actually did it. Maybe you can start a trend. Here's my violin for the job market
post #729 of 962
Quote:
Originally Posted by bradsmitty View Post
Thanks kunk. Just an aside, does 211 g of fat seem very high to you? I'm 23, 9% bf, 140 lbs and am trying to put on muscle. I know the codex says it, but noir's example diet posted on page 35 of the thread has him eating 56g of fat for an entire day. I just want to make sure this number isn't outrageous or that the spreadsheet didn't screw up somehow.

Brad

I was doing 310 lbs of protein on an easy day. I just farted a lot
post #730 of 962
Quote:
Originally Posted by Coldsnap View Post
I was doing 310 lbs of protein on an easy day. I just farted a lot

I would think 310 lbs of anything on an 'easy day' would cause a lot more problems than just flatulence.
post #731 of 962
Thanks Noir, i'm going to take your recommendations and switch it up this coming week!
post #732 of 962
Stronglift's 5x5 vs Starting Strength?

After reading the free Stronglift's ebook, the hype has me sold I should be doing things differently.
post #733 of 962
So I took your advice and tweaked my current workout:

Day 1:
Bench press- 5x8-10
Dips- 4x as many as I can get (using weight now)
Incline DB press- 3x8-10
Skull crushers- 4x6-8 (went heavier less reps)
Rope pull downs- 3x10

Day 2:
Squats- 5x8-10
SLDL- 3x8-10 (switched deadlifts to back day and added these on leg day)
Leg extensions- 3x10
Lunges- 3 sets
Lower back- 3 sets

Day 4:
Pull ups- 4x as many as I can get
Dead lifts- 4x8-10 (got rid of pull downs and brought these over from leg day)
Cable rows- 3x8-10
T-bar- 3x8-10
Barbell curls- 4x8-10
concentration curls- 4x8-10 (instead of hammer curls)

Day 5:
Military Press- 4x8-10
Cable upright row- 3x8-10
Lateral raises- 3x10
Reverse pec deck- 3x10
abs (instead of doing them on leg day switched to shoulder day, and got rid of close grip bench)




If you see anything else you would switch/ remove/ add, let me know... I appreciate the advice!
post #734 of 962
Quote:
Originally Posted by db_ggmm View Post
Stronglift's 5x5 vs Starting Strength?

After reading the free Stronglift's ebook, the hype has me sold I should be doing things differently.

I like 5x5 programs in general. Just pick one that works for you. If I could do it all over again I would definitely have started weight training on a 5x5 plan. They produce results in everyone but the very advanced, and the very undisciplined.
post #735 of 962
I am 6'0 185, I want to lose weight and gain some muscle. First I would like to really cut though. Do you have any advice for me?
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