+

[TobyD]

Exercise
Weights: upper-body machines
Sit-Ups: 50

Food
Breakfast: everything bagel with cream cheese, lox, capers, onions, tomato, and black coffee
Lunch: Mixed salad with avocado, chicken, and eggs
Snack: protein bar, chocolate milk
Dinner: Grilled chicken breast (flour, egg, breadcrumb, parmesan cheese), steamed asparagus with mustard dressing and feta cheese, chocolate-covered nuts, cherries, 2 glasses of wine, single bourbon

[Chimera~Moon]

Breakfast: Subway 6-inch grilled chicken breast sandwich with lettuce, pickles, and tomatos, grean tea sweetened with honey
Snack: Kiwi gummies, mango green tea
Dinner: Mango Green tea..

Exercise: 100 sit-ups, walking around all day with my mom..shopping... >.>
I'll go back to run-walking for an hour when the blisters on my feet go away..

[rubyspitfire]

just got back from an hour long bike ride and about to go beat on the heavy bag for a while. gotta work off that birthday steak and potatoes

[TobyD]

Exercise
Elliptical: 45 minutes

Food
Breakfast: granola with yogurt, 1/2 cantaloupe, black coffee, cayenne supplement
Lunch: 12-inch Subway club with avocado, peach iced tea
Snack: protein bar, Muscle Milk
Dinner: green tea, banana muffin (felt really nauseous after lunch and couldn't eat much)

[HomeDepot]

Wednesday:
Food:
granola with yogurt and berries, two cups of coffee, two cups of water
hummus and crackers, carrots, two cups of water
half a chicken wrap, three cookies, a glass of wine, two cups of water

Exercise:
33 lunges, 20 jump squats then 20 seconds squat and stay, 2x23 inclined push ups, 2x20 triceps, 2x20 butterflies, 2x15 hamstrings, 2x15 supermans, 2x12 adductors

biked 30 mins at >90 rpm

Thursday:
Food:
eggs benedict, a pastry, half a bagel with cheese, fruit, two cups of coffee, a cup of water
12 pieces of sushi, two cups of water
two scoops of frozen custard with pecans, salad, two cups of water

Exercise:
ran 45 minutes at 8.3 min/mile pace with slower jogging between each mile

[HomeDepot]

Originally Posted by Chimera~Moon

Breakfast: Subway 6-inch grilled chicken breast sandwich with lettuce, pickles, and tomatos, grean tea sweetened with honey
Snack: Kiwi gummies, mango green tea
Dinner: Mango Green tea..

Exercise: 100 sit-ups, walking around all day with my mom..shopping... >.>
I'll go back to run-walking for an hour when the blisters on my feet go away..

Aww, blisters suck. Hope they heal fast!

Friday:
No workout, but I did two straight hours of freight at work.

Food:
granola with yogurt and berries, two cups of coffee, two cups of water
cheese filled pasta in marinara sauce, a cup of water
salad, steak, red potato wedges, a roll, a piece of cheese cake, two glasses of red wine, more water

Today:
...I don't think I ate my normal day's worth of calories, but damn did I eat poorly.
a brownie, two pieces of coffee cake, a doughnut, a bowl of fruit, four cups of coffee, two cups of water
10 nilla wafers, chips and dip, raw veggies, a hot dog, a piece of pizza, a cup of water
popcorn, m&ms, chips and dip, more veggies, a bunch of grapes, two cups of water

yum... tomorrow I will have to be better or my body will rebel

[32spartan11]

Workouts from the last week
Workout From Tuesday
June 7, 2011 @ LA Fitness
Arms

Super Set One
Barbell Military Press
135lbs- 11 reps
145lbs- 10 reps
165lbs- 8 reps

and

Dumbbell Preacher Curls
35lbs- 10 reps
35lbs- 10 reps

Tri Set One
EZ Bar Reverse Curl
80lbs- 10 reps
80lbs- 11 reps

and

Dumbbell T Raises
25lbs- 10 reps
25lbs- 11 reps

and

Neutral to Reverse Grip Dumbbell Skull Crushers
35lbs- 10 reps
35lbs- 10 reps

Tri Set Two
Dumbbell Hammer Curl
35lbs- 10 reps
35lbs- 10 reps

and

Dumbbell Front to Scaption Raise
25lbs- 8 reps each way
25lbs- 7 reps each way

and

Rope Pushdown
80lbs- 10 reps
80lbs- 8 reps

First time in a while doing arms. I'll eventually be doing 3 sets of everything. Really worked my grip and forearms good. I'm at least trying LA Fitness for two months, we'll see how it goes.

Workout From Thursday
June 9, 2011
Chest

Dumbbell Incline Bench Press
75lbs- 10 reps
75lbs- 9 reps
80lbs- 9 reps
80lbs- 7 reps

Dips Station
230lbs- 10 reps
240lbs- 8 reps

Dumbbell Flat Fly
55lbs-8 reps (Chest Sore)
55lbs- 9 reps

Dumbbell Pullover
70lbs- 12 reps
75lbs- 10 reps

Explosive Pullups with mid-air grip switch
BW- 10?(or more) reps [done between Pullovers]
BW- 13 reps
+ 2 reps of wide pullups

Core Circuit #1
V- Up- 25 reps
Partner Leg Raise Push downs all directions- 25 reps
Pysioball Plank- 45 seconds
Modified V- Ups (Suit Cases)- 25 reps
Supermans- 25 reps
Bosuball Side Plank w/ leg raised- 25 seconds
Seated bicycles- 25 reps
Twists- 40 reps each side
Raise leg Crunches- 20 reps

Good Workout really pushed my bench. I was staring at the hand grips all workout wanted to try to switch grip pullups and had to try them.

Workout from today
June 11, 2011
Back

Superset One
Explosive Switch Grip Pull-Ups
BW- 21 reps
BW- 20 reps
BW- 12 reps + 2 reg (Grip)

and

Dumbbell Military Press
65lbs- 11 reps
70lbs- 8 reps
70lbs- 9 reps

Super Set Two
Seated Dumbbell Shrugs
110lbs- 10 reps (Grip)
110lbs- 13 reps (grip)

and

Dumbbell Reverse Fly
55lbs- 10 reps
55lbs- 10 reps

Super Set Three
Seated Row Station
160lbs each arm- 12 reps
170lbs each arm- 11 reps

and

Upright Row
90lbs- 10 reps
90lbs-10 reps

Pullups felt great was surprised I could get 20 or more on my first two sets. After that my grip was shot hence the low number on set three and it hurt my DB Shrug, though it is time to move up on that. good work out overall.

[juanpe0890]

Well, it's my first post here in fitness, so i will post only my routine.

I am actually doing "Starting Strength" routine, and it's pretty good routine, i have just 2 months training myself and i got a lot of progress in my stats.

Stats:
Squat: 190 lbs.
Deadlift: 225 lbs.
Bench press: 135 lbs.
Overhead press: 115 lbs.

Routine:
-Day 1:
*-Squat
*-Deadlift
*-Bench press

-Day 2:
*-Squat
*-Deadlift
*-Overhead press (In fact here should be the "power clean" exercise, but it's hard to find a gym that let you do this one, so... Overhead press it's good.)

The routine it's very simple to do, you just need to define your maximum weight that you can lift up(100%), then calculate the 40%, 60% and 80% of it and to the next:

1x5 at 40%
1x3 at 60%
1x1 at 80%
3x5 at 100%

It's the same in all the execises exept for deadlifts, in that one, just do 1x5 at 100% because it's too much stress on your lower back (Trust me, and if you don't have a good way to do it, it's gonna hurt like hell x__X).

This routine is only for 3 days in a week, for example, monday, wednesday and friday, the other 2 days, or 3 if you go on saturday too, just do cardio a good run for at least 20 minutes it's for than enough (I make a run of 30 minutes at 7 mph, but i have a good condition, God bless DDR and ITG xP).

And for diet... Well, it's not a diet, it's just a good way to eat, and it depends in what are you lloking form if you are looking for cut weight you need to do the next.

Reduce you carbs at maximum 80 grams per day.
Increase your protein at least 100 grams per day.
Fat it's not so important, just try to evade Sat fat and trans fat.

Another thing to do is to calculate your BMR, but, that is a long process to find, in my case i don't eat more than 1600 cals per day, once you find it, reduce it 500 cals per day. (How do i know the cals that i already ate? www.livestrong.com/myplate, just register there and you can track your food daily, BTW, i'm not making any promotion of the web page xP)

If you want to bulk (Increase weight, muscular weight mainly), you need to eat more than 125-150 grams of carbs per day (and from good stuff like whole weat bread and white rice) and at least 200 grams of protein per day, fat, like i said it's not so important, read above for info :P (avoid that 2 fats). And for your BMR, increase it 500 cals per day.

If you decrease your cals in 500 per day, you are gonna lose 1 pound per week.
If you increase it, you will gain a pound per week.

For me, in this 2 months i have lost 22 pounds of pure body fat, and gain like 4 pounds of muscle.

Hope this help anybody, and if you need help with this, it's free to add me on MSN (juanpe0890@gmail.com), Facebook (Juan Pedro, my image it's me with a Pedobear face xDDD) or send me a PM.

[HomeDepot]

Food:
granola with yogurt, a cup and a half of coffee, two cups of water
tortellini with red sauce, two cups of water
an italian sausage, coleslaw, grapes, pork n' beans, two cups of water
two pieces of chocolate, a fortune cookie, half a cup of cranberry juice, more water

Exercise:
6x800m at 7.5 min/mile pace with 400m of walking between each set

[facade]

Originally Posted by juanpe0890

Well, it's my first post here in fitness, so i will post only my routine.

I am actually doing "Starting Strength" routine, and it's pretty good routine, i have just 2 months training myself and i got a lot of progress in my stats.

Stats:
Squat: 190 lbs.
Deadlift: 225 lbs.
Bench press: 135 lbs.
Overhead press: 115 lbs.

'mirin 2month stats. strong progress. much better than my 2 month stats! your OHPing 115 5x5? cuz if so that's a pretty strong press...

Stronglifts 5x5 user here, 5 months brogress:
squat:235
deadlift:285
bench press: 145
overhead press: 110

[juanpe0890]

Originally Posted by facade

'mirin 2month stats. strong progress. much better than my 2 month stats! your OHPing 115 5x5? cuz if so that's a pretty strong press...

Stronglifts 5x5 user here, 5 months brogress:
squat:235
deadlift:285
bench press: 145
overhead press: 110

Hehehe, im glad to find a /fit/bro here, and well, i'm not doing 5x5, remember just to do 3x5 at the last phase of the exercise.

And something else, are u using broteins shakes or something? because part of my diet is a strong base of proteins every day, how i tell you, at least 120-150 grams per day (i usually eat 150-180 grams)

And looking at your stats, i mirin ur squat and deadlifts! i am having a difficult time trying to level up that things x___X

[HomeDepot]

A day off

Food:
granola with yogurt and berries, two cups of coffee, two cups of water
tortellini with red sauce, chips and salsa, a taco, horchata, two cups of water
two cups of tea, cranberry juice, a bowl of chips
pasta, with italian sausage and red sauce, salad, a glass and a half of wine, more water

Originally Posted by juanpe0890

If you want to bulk (Increase weight, muscular weight mainly), you need to eat more than 125-150 grams of carbs per day (and from good stuff like whole weat bread and white rice) and at least 200 grams of protein per day, fat, like i said it's not so important, read above for info :P (avoid that 2 fats). And for your BMR, increase it 500 cals per day.

There is nothing evil about eating a lot of protein, but barely anyone would need 200 grams per day, not even most weight lifters. A body can't even store that much protein; it just gets turned into glucose like everything else we eat.

[juanpe0890]

Originally Posted by HomeDepot

There is nothing evil about eating a lot of protein, but barely anyone would need 200 grams per day, not even most weight lifters. A body can't even store that much protein; it just gets turned into glucose like everything else we eat.

Uhm... Well, im not sure of that, because actually a trainer weight lifter is the one who telled me this, that his intake of protein is around 180-200 grams per day, but it's just a recommendation, i eat like 120-150 grams per day, and rarely 200 grams, because it's pretty hard to get this amount and mantain a 1600 cals per day diet.

But i will investigate a little more about this, because now that you say so, 200 grams is a LOT, but it's working for me, i have a nice progress in just 2 months.

[Midnight Raine]

Originally Posted by juanpe0890

Uhm... Well, im not sure of that, because actually a trainer weight lifter is the one who telled me this, that his intake of protein is around 180-200 grams per day, but it's just a recommendation, i eat like 120-150 grams per day, and rarely 200 grams, because it's pretty hard to get this amount and mantain a 1600 cals per day diet.

But i will investigate a little more about this, because now that you say so, 200 grams is a LOT, but it's working for me, i have a nice progress in just 2 months.

I think you're looking at it incorrectly. The question isn't "will you make good progress on 200g protein / day," because the answer to that is obviously "yes." It's "will an intake of 200g protein / day result in a better progress than a lesser intake?"

As far as I know, there is no research indicating any additional benefit to such high protein intakes (aside from in very large individuals).

[juanpe0890]

Originally Posted by Midnight Raine

I think you're looking at it incorrectly. The question isn't "will you make good progress on 200g protein / day," because the answer to that is obviously "yes." It's "will an intake of 200g protein / day result in a better progress than a lesser intake?"

As far as I know, there is no research indicating any additional benefit to such high protein intakes (aside from in very large individuals).

Just gonna leave this here:

- http://www.webmd.com/diet/guide/high...et-weight-loss

- http://freeverticaljumptraining.com/...arb-consumers/