...isn't that always what it's about? ;)

Ok...I wasn't quite sure where to put this...nutrition or exercise...considering the two go hand in hand as far as I'm concerned. I decided to put it in nutrition as it is the area w/ which I struggle the most, and it has a greater impact on my well being than the exercise does. So anyway...what is this thread about??

Well...first a bit about my background. I am a personal trainer and a competitive (natural) bodybuilder. I have designed many a nutrition and exercise program for people wishing to manipulate their physiques and improve their overall health...and that goes for the average joe to other competitors, as well as myself.

Which brings me to my own struggles. I know the best way to eat to:

ensure proper health
gain or lose weight (weight meaning gain muscle or lose fat)
reduce my ADD symptoms
and to feel the best way I can about myself

The struggle becomes burnout....I don't know how much ya'll know about a competitive bodybuilder's diet but it is very restrictive in terms of food choices, and the average length of a competition diet is 12 weeks. By the time I am done w/ that diet, I am ready to binge on unhealthy food. I am sure that many coming off of any type of diet can relate to that. So my personal struggle is to find some sort of balance when I am not preparing for a competition, where I know I can eat right 90% of the time and still enjoy the odd splurge.

So my goals w/ this thread is to track both my exercise and my nutrition w/ the goal of improving and maintaining positive overall physical and mental health. I plan to log my workouts, and my nutritional habits, and of course my thoughts on my state of mind at any given time, lol. I hope that other can benefit from reading this thread, and if anyone has any questions about what I am doing...or anything at all....please feel free to ask :)

So...w/o further ado....my training and nutrition for the day:



Weights

...trained upper body today, I am in between programs at the moment so no point in posting what I did, lol. My next workout I will post in full, since I will be starting a new program next week.

Cardio

About 13 minutes steady state post workout :sad:

Nutrition

Meal 1 - 2 whole eggs + I don't know how much liquid egg whites, 2 pieces low carb bread

Meal 2 - Steel cut oats, 1 tbsp natural peanut butter, 1 scoop protein powder

Meal 3 - Same as 2

I usually have 5-6 meals a day, but have been undereating lately...need to fix that.


As well, I take 6 grams of fish oil daily, along w/ my various other supps.


Water...too low, this has been a major problem for me lately. Sitting at about 3 litres right now.

Ooops...I see that I can't edit my messages...so I will have add my meals in at the end of the day in the future.

Nutrition

Meal 1 - 2 whole eggs + I don't know how much liquid egg whites, 2 pieces low carb bread

Meal 2 - Steel cut oats, 1 tbsp natural peanut butter, 1 scoop protein powder

Meal 3 - Same as 2

Meal 4 - Tuna/flax seed oil /rice

Meal 5 - ....not sure yet, I will probably have another can of tuna w/ flax or maybe some eggs.

Just out of curiosity, are any of these ways of eating:



ensure proper health
gain or lose weight (weight meaning gain muscle or lose fat)
and to feel the best way I can about myself

The same as this one?

reduce my ADD symptoms

Just out of curiosity, are any of these ways of eating:


The same as this one?

Absolutely. The best way to eat for all those is to avoid sugar and processed carbs, ensure enough protein and make sure you are getting your essential fatty acids. Increasing your EFA's and repairing the imbalance of N3's-N6's is extremely important. I posted something in another thread in response to a different question, but which is related. I am going to re-post here:


Ok...so you eat dairy and eggs. This is my favourite kind of vegetarian since it's easy to get protein. Most people, not just vegetarians, eat far too much carbs or the wrong kind of carbs, and not enough protein. You should have no problem getting your required protein intake. In terms of increasing energy and improving concentration, as well as becoming healthy and losing excess fat, the following recommendations would apply to just about everyone:

1) Eat smaller, more frequent meals. This helps to maintain steady blood sugar levels. This not only helps w/ concentration and more even energy levels, but it keeps the "sugar cravings" at bay. So instead of focusing on 3 big meals a day...consider eating 5-6 smaller meals spaced about 3 hours apart.

2) Meals should contain a balance of protein, fats, and carbs. This means that you don't have a meal consisting of only protein, or only fat, or only carbs. That is not healthy and that is not balanced. And especially a meal of only carbs would wreak havoc on your blood sugar levels.

3) Carbs should come mainly from high fibre whole grains and high fibre veggies. Avoid sugar laden, processed crap. Suggestions would be...any type of fresh non-starchy veggie, the dark green ones being best and highest in fibre. Sweet potatoes, yams, brown rice, brown basmatti rice, steel cut oats, old fashioned oats (w/o the sugar), red potatoes, breads need to be whole grain, not just whole wheat...read the labels. Dark rye is one of the best.

4) Fats....there's a lot of misinformation regarding fats. Some people avoid fat like the plague...believing in all the low fat hype. And then there's some who just don't pay attention to the types of fats they're eating. The thing w/ low fat products is for one thing...they replace the flavour of fat w/ sugar...and sugar is far worse for your body and brain than the proper kinds of fats. A lot of people have an imbalance of the EFA's. People would benefit in increasing their omega 3 fatty acids. These are available from flax seed oil and fish oil.

5) Protein sources ...obviously the majority can come from animals. For an ovo-lacto...protein can come from eggs, milk, cottage cheese, sugar free yogurt, and soy/whey protein powder. For stricter vegetarians, protein comes mainly from soy products, and the combination of different plant/grain/veggie dishes to complete proteins. In terms of Dr. Amens suggestions of following a higher protein diet...a general, and safe rule of thumb is one gram of protein per pound of lean body mass. If you are at or close to your ideal bodyweight, use your current bodyweight as a guideline. If you are extremely over or under ideal weight...then go by what your ideal weight would be.

So for myself, I weigh 130ish, and I am at my ideal weight and bodyfat levels so I would shoot for 130 grams of protein daily. This number, split into the recommended 6 meals a day, would mean I'd shoot for roughly 22 g of protein per meal.

6) Water is also often overlooked. Most people are seriously dehydrated on regular basis, and this affects just about every bodily function we have. If you get less than 4 litres a day, consider striving for that and feel the difference it can make!

I'll post meals later.

Flat BB Bench 90 RI

100/3 x 8

T-Bar Row 60 RI

Bar+50/3
Bar+70/3
Bar+75/3
Bar+80/3 x 5

The strong keeps getting stronger and the weak keeps staying right where it is. These first two exercises were supposed to be superset w/ 90 sec rest but it being monday night it was too busy. So I dropped the RI back to 60 and did regular sets.

Pullups 60 RI

BW/3 x ?

I dunno...think I did 5 sets, supposed to do 8, it was extremely hard...must be the extra weight I'm carrying
<_<

Standing BB Press 60 RI

65/3 x ?

Same as above

Superset
Overhead Tri Ext. 0 RI

40/8
40/8
45/8

DB Curl 60 RI

17.5/8
17.5/6
17.5/6

Tricep pressdown 60 RI

70/6
80/6
80/6

Cable Curl 60 RI

60/6
65/6
65/6

Wasn't supposed to do the last two exercises.


Cardio...I should probably do some sometime.

Was feeling like crap today...but got a little better, not a hundred percent mind you...but I did make it to the gym.

A. Full Squat 120 RI

115/8 x 4

:rolleyes:

...gonna change my name to weak-one

B1. Deadlift 0 RI

135/8 x 4

B2. Lying Leg Curl 120 RI

40/8
40/6
40/5
40/5

:blink:

The deads were supposed to be leg press but I didn't feel like waiting for it. 135 was too easy, and I didn't want to rest 120 for anything but was not feeling too hot so I needed it.

15 min. Cardio

Diet....yeah...not so much.

That's a pretty impressive workout!

I had an awesome workout...finally getting my groove back in the gym B) It feels so good. My weight has stabilized at 128. This is the least obsessed about food I've felt since I became a "bodybuilder". I am feeling much better about some things :)

A1. Standing Cable Press 0 RI

20/12
22.5/12
25/12

A2. Unilateral Bent Cable Row 90 RI

60/12
60/12
57.5/12 :blink:

B1. Cable Lateral 0 RI

15/8 + 10/4
15/6 + 10/6
15/6 + 10/6

B2. Nautilus Pulldown 90 RI

95/12
90/7 + 85/5
85/12

C. Machine Fly 60 RI

60/12
60/12
60/7

D1. Tricep Pressdown 0 RI

60/12
70/12
75/12

D2. Unilateral Cable Curl 60 RI

20/12
20/12
20/10

E. Lying Tri. Ext. 60 RI

30/15
30/15

F. DB Preacher Curl 60 RI

10/12 x 2

Cardio ....18 min on elliptical

I even stretched :D lol

Diet ....coming along nicely :D

Can a Mod move this to the exercise forum for me please and thanks?

Im not sure what all those machines are that you use

but my dailiy work out consists of

Jumping in and out of my truck from the standup driving position between 250-300 times a day

lifting blueboxs full of recyclable material to the tune of 3-4 metric tons a day

which translates for you american folk to 3000-4000 kilos of product or 6600-8800 pounds

and

between 3-5 metric tons of garbage

which translates to 6600-11000 pounds of garbage each day


On average garbage and recyclables combined I move about 9 metric ton each and evey day ( about 19,800 pounds a day )




But I get paid to do my exercise routine

GRIN

Oh and my diet

Im 208 lbs and I eat whatever I want

becuase Im already old fat and ugly

I would love to get paid to do my exercise routine. When I painted...I never had to do cardio :D

Painted Houses you mean

I used to own a paint store and I hate painting houses (have only painted my own houses)

Get more paint on me , the floor, and the celing then on the walls

My wife will never wallpaper with me again

I couldn't understand the wasting of paper just so the paterns would match

I have never seen her so mad before or since

we dont even talk about wallpaper anymore

Grin

I think I was wrong in my logic on that one

lmao :D ...Personally, I hate wallpaper. I can do w/ paint what most wallpapers look like :p I love painting. And there's nothing better than getting paid for something you love doing!

Struggling,
help me decipher your workout please

A1. Standing Cable Press 0 RI

20/12

A. Full Squat 120 RI

115/8 x 4

It will give this couch potatoe something to think about next time I exert myself;). I'm a shipper who doesn't stretch and have pulled a muscle before bending backwards and twisting to get a 70# box too high on a pallet (above my shoulders). SO I have the need to be more knowledgeable just not a lot of desire=drive:(

Thanks

Struggling,
help me decipher your workout please

A1. Standing Cable Press 0 RI

20/12

http://www.exrx.net/WeightExercises/PectoralSternal/CBChestPress.html


A. Full Squat 120 RI

115/8 x 4

http://www.exrx.net/WeightExercises/GluteusMaximus/BBFullSquat.html


Thanks[/QUOTE]


I think that's what you meant? A description of the exercise? It's easiest to just show a video :D

nope I need the BASIC translation

I don't know what the RI, 115/8 x 4 is I know it's something to do with how many and reps I just don't know the specific breakdown...

thanks for your patience

if you're experiencing burnout on your diet its b/c its so restrictive duh < i say that to myself not you!
i guess all the experts are too fond of saying that : if you don't have variety it isn't going to last b/c we humans like it...and i guess its healthier too.
i mean, brown eggs vs. extra large eggs isn't exactly a rainbow of choices...hmm...dry chicken grilled w/ a brick and some mustard?
or roasted chicken with lemon and rosemary?
LOL
not really too many options.
my best friend is into all of that, she was staying at my house for a month and she tried to get me to eat like that , it lasted for two days. i hate eating meat.
i prefer fruit and vegetables any day and i lean towards vegetarianism...

i am going to try the perricone promise! i watched oprah the other day (i was on vacation, i rarely get to watch tv and i was excited to see oprah..she looks fab)
and his diet really makes you look great...reduces inner inflammation of the tissues, causing your body and face gloooow.
i'll take that. oh. plus : it has really nice variety of foods.

anyway i'm not a bodybuilder (yeah umm DUH..notice my chubby pic, although, i've lost forty lbs since this pic last christmas, a self portrait, drunk in mexico..)

frankly the bodybuilder diet sucks.
i don't blame you for wanting to spazz out on junk food.
maybe you should think about instead, varying with healthy foods..you know..olive oil, avocado, strawberries, blueberries...that kind of stuff
to make yourself feel better....

dude, i just do yoga. i used to do ballet and gymnastics. but i like what yoga does for my mind. lately i've been lazy. so nothing great for my mind...zee laziness.
good luck on your repititions and doldrums!

nope I need the BASIC translation

I don't know what the RI, 115/8 x 4 is I know it's something to do with how many and reps I just don't know the specific breakdown...

thanks for your patience


Sorry :D

RI = rest interval, in seconds

115/8 x 4 = weight/reps x sets

if you're experiencing burnout on your diet its b/c its so restrictive duh < i say that to myself not you!
i guess all the experts are too fond of saying that : if you don't have variety it isn't going to last b/c we humans like it...and i guess its healthier too.
i mean, brown eggs vs. extra large eggs isn't exactly a rainbow of choices...hmm...dry chicken grilled w/ a brick and some mustard?
or roasted chicken with lemon and rosemary?
LOL
not really too many options.
my best friend is into all of that, she was staying at my house for a month and she tried to get me to eat like that , it lasted for two days. i hate eating meat.
i prefer fruit and vegetables any day and i lean towards vegetarianism...

i am going to try the perricone promise! i watched oprah the other day (i was on vacation, i rarely get to watch tv and i was excited to see oprah..she looks fab)
and his diet really makes you look great...reduces inner inflammation of the tissues, causing your body and face gloooow.
i'll take that. oh. plus : it has really nice variety of foods.

anyway i'm not a bodybuilder (yeah umm DUH..notice my chubby pic, although, i've lost forty lbs since this pic last christmas, a self portrait, drunk in mexico..)

frankly the bodybuilder diet sucks.
i don't blame you for wanting to spazz out on junk food.
maybe you should think about instead, varying with healthy foods..you know..olive oil, avocado, strawberries, blueberries...that kind of stuff
to make yourself feel better....


I eat all that. My diet is very healthy...healthy has nothing to do w/ the issue though. I can eat healthy all I want...sometimes i still crave sugar...and sugar is the devil.

No gym today

No good diet either ...lol...I'm currently drinking beer :D

Lite beer, I hope. :D

Not at all, lol

Guinness! There's a reason they call it "mother's milk" in Ireland... :D

Deadlift 90 RI

185/3
185/3
195/3
195/3
195/3
195/3
195/3
195/3

Yay...weight went up :D

Leg Press 60 RI

180/3
230/3
270/3
290/3
290/3
290/3
290/3
290/3

Leg Extension 60 RI

90/10 x 3

Cardio...didn't feel like it

Diet...not sure yet, lol....I have a date! :o

skipped the gym...again...and not eating good :(

So what did you do with the time that you should have been spending in the gym

Are your kids eating well

if so , why aren't you

Hmmmm...I went shopping and played on the puter. I will go tomorrow...I am just bored today.

Are your kids eating well

if so , why aren't you
Part 2 of the first question

Part 2 of the first question

Grrr ...the answer to that is no...they aren't...whatever's quick and easy

Not feeling well today at all...upset stomach and wicked headache.....trying to not have caffiene...that's what that's from. Might not get to the gym again today :rolleyes:

Felt terrible today..upset stomache and wicked headache....but didn't want to skip the gym again...so I tried not to exert myself too much...didn't really work though, lol.

Low Incline DB Press 60 RI or a bit longer

35/8
35/8
35/6
35/6

Hammer Row

130/8
130/8
130/6
130/6

Seated DB Press

25/8
25/8
25/6
25/6

WG Lat Pull

105/8
105/8
105/6
105/6

DB Curl

17.5/8
17.5/8
15/8
15/8

No cardio

Diet...good...trying to eat clean till friday.

Full Squats 90 sec RI (or more)

155/3
155/3
155/3
145/3
145/3
145/3
145/3
145/3

SLDL 90 RI

135/8
135/8
135/8

Harrop Curls 60 RI

5
5
5

My diet has been pretty good...staying away from sugar, yay...I have absolutely no desire for it at all. I am getting my vitamins and fish oils...could stand to use a little more flax...guess i'll try to get some in tomorrow.

the headache streached from Kingston to Clinton

We had 5 guys off work today , me being one of them

the headache streached from Kingston to Clinton

We had 5 guys off work today , me being one of them

Ouch. Mine only lasted yesterday...but it was a doozie, I rarely get headaches that disrupt things.

did upper body today...wasn't into it at all.

Haven't done cardio all week.

blah

Started dieting today. Don't ask me what I was doing in the gym...I had no plan, no idea at all.

Flat DB Press

35/9
35/8
35/7
35/8

Cable Crossovers

30/12 x 3

Bent BB Row, supinated

95/10
105/10
105/10
105/10

Cable Row

90/10
90/10
90/8

Bench Dips

70/12 x 3


Only had time for 15 min. cardio ...and it seriously kicked my *** :o I'm so out of shape!


Diet....decided mid-day to start dieting, and although it was clean, I didn't track any calories...so i'll start that tomorrow.

A. WG Pulldown

105/8
112.5/8
112.5/8
112.5/8

B. Seated DB Press

25/8 x 4

C1. HS Pulldown

90/12 x 3

C2. DB Lateral

12.5/10
10/10 x 2

D. Preacher DB Curl

15/8
15/8
15/6


Cardio.......15 min HIIT on the bike PWO


Diet......if I get this next meal in, which might not happen since my stomache is killing me:

Calories 1324
Fat: 37
Carbs: 94
Protein: 152

Calories 1324
Fat: 37
Carbs: 94
Protein: 152
Wow, that is some kind of hard-core fat-loss diet. I would think you'd need to eat more calories to effectively build muscle.

On a side note, today, I tried eating truly "healthy" for the first time in my life, and I've never felt better. I was surprised I started feeling the effects right away. I ate 5 times today, and found that I would get a little hungry every 2-3 hours or so, so I knew exactly when I needed to eat again. Did I mention I feel great?

Wow, that is some kind of hard-core fat-loss diet. I would think you'd need to eat more calories to effectively build muscle.

On a side note, today, I tried eating truly "healthy" for the first time in my life, and I've never felt better. I was surprised I started feeling the effects right away. I ate 5 times today, and found that I would get a little hungry every 2-3 hours or so, so I knew exactly when I needed to eat again. Did I mention I feel great?


I'm not trying to build muscle at the moment. I'm trying to lose fat. Can't do both at once. Anyway...was shooting for 1500 kcals but was off last night.

A1. Leg Press 0 RI

250/5
270/5
270/5

I keep underestimating the weight on these :angry:

A2. Leg Extensions 120 RI

75/10
75/10
75/7 + 60/3

B1. SLDL

155/5
155/5
155/5

I can do more weight than this but my back is a little fried from yesterday.

B2. Lying Leg Curl 120 RI

50/10
50/7 + 40/3
50/6 + 40/4

C. Full Squat 120 RI

135/5 x 3


Cardio......30 min uphill walking


Diet....

Total: 1770
Fat: 56
Carbs: 119
Protein: 185