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Can someone hold my hand for this first little bit??



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Old 08-30-2008, 02:05 PM
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Default Can someone hold my hand for this first little bit??

Ok, just now seeing the error of my ways..

I'm basically starting from zero, here, so all this info is making my head hurt..

What I've learned from the stickies so far, correct me where I'm wrong:

* I've been eating WAY less than I should, and eating more meals per day..

* I need to be eating some cod liver oil and glutamine every day

* I need to work out my body parts more frequently (currently I work out 2 body parts, every other day - back and chest one day, legs the next, etc).

* I should look into creatine, and pre/post work-out meals.

* I need to incorporate squats and deadlifts into my routine.

* I need to run on my days off, not right before I lift (I had been running 2 miles, then lifting).


Here's some questions that I need the hand holding on (like I say, I'm sure I could find them, but I'm starting to get burned out, taking all this in, and could use some cut and dry info:

What are some good recipes for pre-work-out meals?

What are some good recipes for post work-out meals?

What's a good pre-morning run meal?

Can the rest of my meals be 40-30-30 balanced?

From the formula I got here, it says for moderate activity, I should be eating 3175 calories a day. Is that to gain weight, or maintain the same weight while losing body fat?

At this point my head is on a swivel and I'm wondering if I should just get a trainer and get him/her to tell me what to do and when to do it, so any tips, feedbacks, sample work-out routines, and recipes you could share would be really appreciated!!!
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Old 08-30-2008, 04:32 PM
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don't get stuck on having every meal 40-30-30.....just realize at the end of the day...your total should be around 40% protein, 30% carbs, and 30% fats.

a good routine to look into would be mark rippetoes starting strength...give it the ole google search and you should be able to find a FAQ on it.
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Old 08-30-2008, 05:33 PM
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Yup, looking at that right now, thanks..

Like I said in the other post, I can't wrap my head around how leaving a component out of a meal is okay..

Take fat out of a meal, for example, and I feel hungry right away (I know now I can eat more frequently, but...)..

Take out protein, and you get an insulin spike, don't you?

Anyways, I'll see what I can find in the book store, too..

Any good recipes for pre/post workout meals? meals before a run?
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Old 08-30-2008, 06:55 PM
john917v john917v is offline
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Dougz, it's good that you have actually taken the time to analyze your system, and to make changes where necessary. I have spent of time trying to convince guys that mimicking the pros in the mags won't get them big!!

Preworkout (prwo) meals can be pretty much any type of lean meat, and some type of carbs, such as rice, bread, or yams/sweet potatoes. This should be taken about 1 hr before a weight workout (WO) About 1/2 hr before my workout, I like to take about a scoop of protein powder with about 1/2 tbsp of dextrose-it's a corn-based sugar-but it's good for athletes.

As far as postworkout (PWO) meals, I have 2 scoops of protein powder, with 1 tbsp of dextrose, and about 10 grams (about 1/4of a scoop) of creatine immediately after WOs. About an hr after a WO, I have another meal. This is important. It is some meat, and carbs, such as rice.

As far as shakes, I like to add 1/2 cup of raw oats to 1/4 cup of plain yogurt, 1/2 cup of milk, and 1-2 scoops of protein, along with a tbsp of peanut butter. You can make it plain, with just water, or with milk, fruits, and so on.

For running in the morning, it is said that you should run on an empty stomach. Or, you could have a scoop of protein powder about 1/2 hr before you run, to basically be energy for your muscles.

And, make sure you drink about a gallon of water. It sounds like a lot, but I drank a gallon today in about 5 minutes, with liter-sized gulps. You get used to it. Water helps with most every body function.

As far as the glutamine, there are some people here who seem to hate the stuff. It's not going to do any bad, so you can do it if it suits you. It is anti-catabolic, meaning it lessens how much the body 'eats its own muscle' For example, while you sleep. To help stop this, and to help muscle cells grow while you sleep (you should sleep at least 7 hrs a night for cells to rebuild), eat some cottage cheese(it has casein, a slow-digesting protein, which can also be bought separately), or take some protein powder before bedtime, with some type of fats. I mean good fats, like fish oil, peanut butter, nuts, etc. This slows down protein absorptions, so your body gets a steady stream of protein while it rebuilds.

I know this seems like a lot, but I have learned a LOT here, and it is easy once you get the hang of it. To measure your protein/fat/carb intake percentages, try out fitday.com. It's free, and really neat!

Way to go for adding squats and deadlifts!! Do you do rows, chinups, and shoulder presses?

The "Where to start" thread may be of use to you as well. It is in the Member Introduction section.
Any other questions/doubts, don't hesitate to ask. Good luck!
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Old 08-30-2008, 08:02 PM
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Quote:
Originally Posted by dougz View Post
Yup, looking at that right now, thanks..

Like I said in the other post, I can't wrap my head around how leaving a component out of a meal is okay..

Take fat out of a meal, for example, and I feel hungry right away (I know now I can eat more frequently, but...)..

Take out protein, and you get an insulin spike, don't you?

Anyways, I'll see what I can find in the book store, too..

Any good recipes for pre/post workout meals? meals before a run?
iirc, you're in this to lose fat right? so then why would the meal you have right before bed be 30% carbs?

taper your carbs off towards bedtime...

so morning-afternoon meals have more carbs...and less fat. and your meals have less carbs and more fat towards bedtime....i think you just need to mentally relax a bit


and you dont' ever take protein out of a meal...
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Old 08-30-2008, 08:07 PM
john917v john917v is offline
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Yep, Pity's right. You want your body to use up the energy from the carbs you've eaten throughout the day. Then, the fats help to slow down protein absorption at night, which is good.
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Old 08-30-2008, 09:40 PM
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Quote:
I like to take about a scoop of protein powder
Thanks for the great feedback and recipes!

I'll check that link out right quick.. Can't believe I missed it..

Some follow-up questions:

Quote:
I like to take about a scoop of protein powder
Scoop= 40g?

Quote:
For running in the morning, it is said that you should run on an empty stomach.
Ok.. I heard that was a no-no (not eating within an hour of waking)..

Insulin spike..

I got this drilled into my head on the 40-30-30 diet (something like the zone diet) that insulin spikes were the enemy, as they caused the body to use energy from your food, rather than fat stores..

And, make sure you drink about a gallon of water
Quote:
Yeah, I've been trying this for the last few weeks.. Green tea, too..

Peeing like a racehorse, though.. :(

Seriously.. Like 3 times in an hour, sometimes more..

It's like I got diabetes (thinking of going and getting this ruled out, just to be safe)..

Getting up at 2am, then maybe again at 4am to pee.. It's awful!

Like a little kid, now.. No drinks after 8pm! And even that doesn't seem to help much.. :(

Thoughts?

The glutamine I've been using the last few days, right with my protein shake..

No problems whatsoever..

Or are you not supposed to mix it with anything?

Quote:
I mean good fats
The only fats I eat, when I'm not cheating (which is admittedly about 4-5 meals per week, easy LOL) are walnuts, almonds, extra virgin oil, and organic peanut butter.

I'm going to start taking Omega 3 supplements, too, like cod liver oil..

Quote:
you should sleep at least 7 hrs a night for cells to rebuild
Yeah, gonna add this to the "prioritize" list..

I work shifts, and when I get home at 6am and go to bed my eyes pop open at 11am..

Dunno what I can do to go longer..

Work out harder, I guess.. LOL

I should also try to get to bed earlier on my dayshifts..

I usually hit the sack at 11, get up for work at 5:15am..

Quote:
try out fitday.com
Yup, I'm all over it..

A bit tedious, but once I get in the swing of it it should get easier..

Quote:
Way to go for adding squats and deadlifts!!
I tried squats a long way back, but it hurt my neck and tweaked my shoulders.. I'll just have to get some help improving my form..

Are those machine squat machines any good? Better than nothing?

Quote:
Do you do rows, chinups, and shoulder presses?
Yup, I started doing chinups about a year ago.. I've gone from being able to do 2 or 3 to 10. I can do 10 the first set, but only about 5 and then 4 for the other sets.. More rest between sets, maybe? I alternate between doing the lat pull-down type, and with arms in and your palms facing you.

Shoulder presses I've been doing standing barbell ones..

Are sitting dumbbell ones better for your back?

I dunno if it's a mental thing, but I seem to be able to do more weight and reps doing the standing ones..

Mind you, you can't cheat much with the sitting ones.. That's probably it..

Rows I've been doing for a while, too.

Trying to add more weight..

Been babying myself for too long, looks like!!

FORM question!!!!

Are you supposed to relax your lat when bringing the weight to rest, or keep it tensed?

Quote:
so then why would the meal you have right before bed be 30% carbs?
This is true..

Do you know any links for sample meals for a mass building (yet body fat percentage reducing) routine?

A tall order, I know..

Oh, and still wondering about that 3,125 calories per day formula result..

Is that to maintain weight, or add weight?

I would think not to maintain, as I've been stubbornly maintaining my weight at 205lbs for quite a while at approx. 2800 cal. per day..

I have managed to take my body fat percentage from 23% to 21.5, though, and lose 3.25" from around my body..
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Old 08-30-2008, 10:16 PM
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Good work so far. Oral supplementation of glutamine is pretty worthless unless you're trying to boost immune system function. I wouldn't buy any more of it if I were you.

Immediately after your workout, you want a shake that contains a 3:1 or 4:1 ratio of carbs to protein. I outlined this before. I normally do about 20g of protein & 60g of carbs (WMS for me). A typical scoop will contain 18-24g of protein...check the label.

Definitely fix the form on those squats. Machine squats are better than none, but they still suck. They're likely to cause imbalances and don't have a great carryover to free squats. I believe there was an instructional squat video that was stickied recently. As for the rows....if I'm setting the weight down between each rep, then I'll relax my upper back (although I always keep my lower back tight). Otherwise, stay engaged throughout the movement.

With seated DB press, people have a tendency to cheat by leaning back into the seat more. I prefer standing personally although a combination of the two will be most beneficial.

I think you should be able to decrease calories a bit. If you're not losing now, then I think it will be safe for you to decrease cals by 200-300. The 3100 calories would have been maintenance...& that's a ball park figure. Please note that just dropping calories isn't the way to go. That recommendation is based on your history & starting point. Personally, I think that would be the next step for you....you still have other options open to you.

I don't advocate running on an empty stomach. I think it's not a bad idea to low carb it before running though. And it's still not altogether necessary. You could eat a box of cereal before running & still lose weight. (Research EPOC) Try to have some protein beforehand if you can.

Eating some fat & protein (preferably slow digesting protein) before bed will help to prevent catabolism. It's not going to do much for growth. That's about the best you can do though.

I think you're still pretty confused about insulin. I love insulin. It's probably my favorite hormone. Insulin prevents the release of cortisol among other things. Exercise will increase insulin too. The thing that will be most controllable by you is your blood sugar levels. When your blood sugar is elevated, your pancreas will release insulin to deal with it. So the question you should ask yourself is this: What can I do to control blood sugar? Low GI carbs is the best way to do it. Protein & fat have fairly negligible effects on blood sugar. So carbs are what you need to worry about. No high GI carbs except for around your workout. If you have your carbs & fats together, then that will slow the digestion of the carbs, & thus lessen the spike of blood sugar & insulin.
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Old 08-31-2008, 08:57 AM
john917v john917v is offline
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I don't really do too much ab work, so I like standing DB presses, since it makes mine tense up. Also, you work more muscles if you do them standing. Just try to keep your back straight, not like if you're fixing to fall backwards. As far as the squats, stick your butt out throughout the whole movement. And as far as the bar hurting, that goes away after a few WOs. You can also try split/Bulgarian squats with dumbells to work the inside of your leg more.
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Old 08-31-2008, 09:59 AM
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You mentioned cod liver oil. Use regular fish oil, not cod liver oil. Cod liver oil is the horse and buggy of the fish oil world. High in sat fat and way too high in vits a and d (can even approach toxic levels depending on supplementation).

Ummm...that's all I got to contribute. How can I follow all this?
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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