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This is a discussion on All exercise topics, successes, diets and routines that worked for you. within the Health and Fitness forums, part of the Topics of Interest category; Originally Posted by Promethea high intensity - interval - training is even better. its the way to burn the last ...
Depends on what you goal is I figure.
I just eat the typical junk food, occasionally grab a sack of protein with low carb if I feel like it and otherwise just stick my gym schedule (Biceps / Triceps, Chest, Back, Shoulders / Legs, throw in ABS whenever I feel like it). Works well for me. Don't look like an animal, neither do I want to - but I lift my fair share, more so than my physique would give away I'd say.
Meh, my arms / biceps kinda lacks, though, compared to all other muscle groups.
Since forearms are a major pain to train I suggest something more useful than plainly lifting weights, as it only enables you lift what you can, rather than becoming more agile / flexible. Strength isn't all, and look even less so, as there are seemingly 'beasts' who push less than I do.
Personally, regular bouldering (sort of climbing) and the Gym seem like a sweet combo.
I have tried so many very different diets. I have been "successful" on all of them to a point, and then I don't want to do the diet anymore. I believe that is called yo-yo dieting?
I have changed the way that I eat (for life) and the way I view my body and that has been most successful for me. I no longer eat meat or fish, I limit my sugar intake (outside of natural sugars) and I try not to put processed foods into my body. Sometimes I eat a brownie or a cookie if i'm craving it. I crave healthy foods (fruits, veg, and nuts usually) more often than I crave junk foods. I eat when i'm hungry and don't when i'm not. Since I changed my way of eating and thinking about the foods I ingest I have felt dramatically better physically and mentally, I've lost lots of weight as well (without feeling deprived). Everyone has something different that works for them, this has worked for me.
Crossfit.com - was going great for me for a while but i didn't have the money to pay for it anymore.
when i quit:
DL - 250-255
Squat - 205
BP - 175ish
pullups - 12 dead hang i think?
not great for others but amazing for me and i was progressing.
now its all gone lol!
Here's how I lost 40 lbs in 5 months...
- Walk everyday for at least 40 minutes
- No "junk" food or pop
- Drink only water
I lost 65 pounds in a year, I think it was.
I cut out all the crap. Drank water, no juice or pop. Ate normal, healthy food. I'm vegan now, but when I did this, I was eating oats with milk for breakfast and a small spoon of sugar-free jam, 1 can tuna or 2 eggs on thin rye breads for lunch, and one piece of lean chicken or turkey meats with small amount of brown rice for dinners. I'd usually have a couple of handfuls of nuts for supper. I'd have a treat day where I might have tacos or pizza with some candy.
I ate medium-sized portions, and never ate between meals. I had 4 meals per day. I was also lifting weights (Squats, deadlifts, rows and military press), and supplementing that with cardio for 15 to 30 minutes afterwards on a stationary bicycle. I only worked out 3 days a week. Obviously in the summertime you're more active and running around and biking places and stuff, though.
Nowadays I'm a bit lazier, but still super healthy, and way more nutritious on my vegan lifestyle. I'm happy and prefer to eat natural sugars over refined. I'll bake my own goodies. I especially love raisins or a banana for treats. Roasted unsalted cashew nuts are amazing.
Here's what I do.
Diet: 4-6 small meals per day (6 on weight training days)
I tested my BMR and body fat % at work, so I know how many calories I need per day on training/non-training days.
Here's a BMR calculator you can use to determine yours: John's BMR Calculator
I eat oats, eggs, meat, vegetarian meatless burgers, salads, steamed veggies, Ezekiel bread or gluten-free bread (in moderation, on training days), fruit, some yogurt, some nuts (mainly almonds), and sometimes protein bars and shakes.
I do have cheats here and there...especially Nutella, or Justin's Nut Butters (the chocolate hazelnut is AMAZING). I like bread and it is my weakness...my father is Italian and I grew up eating lots of breads and pastas.
I love CrossFit but can't fit into my schedule anymore.
I alternate days of full-body weight training with cardio/interval training. I take one or two days a week off, depending on my schedule. I work a LOT lately.
I prefer free weights, and mainly do a combination of the following:
leg extensions & curls
deadlifts (not heavy anymore...SI problems)
ab work, mainly decline w/medicine ball - when I train with someone
Cardio is sprint intervals, running, biking, elliptical, etc...
I have P90X and am going to actually start using it soon...LOL
Highfive to the Staff for creating this subsection :D. Been waiting for it.
Anyways, I don't have much of a routine at the moment. Six day split for individual muscle groups; Mon-chest, Tue-back, Wed-Arms(bicep focus), Thur-Shoulders, Fri-arms (tricep focus), sat- legs. With sunday being a rest day, overall it's not a bad routine but kind of limiting when I want to gain mass (add in cardio for tue, thur, and saturday as well). Soon I'll be going onto a variation of the 20 rep squat program, always wanted to do it, done hacked workouts on some of my leg days, but I haven't done the full workout. I'm planning for 6 weeks fullon, 1 week rest, and then another 6 weeks full on........
Other than that, the only accomplishment I've got is gaining 20 pounds over the last 12 months, and gaining on all my lifts. Three day split, Mon-Chest and triceps, wed-back and biceps, and Fri-Legs and core. All the other days were light cardio or rest depending on my mood. Also switched up my diet and started eating 6 times a day.
So my next workout coming up in about two weeks ish on Mon, Wed, and Fri:
Barbell Press Behind Neck: 3 sets of 10 reps
Bent Over Barbell Rows: 3 sets of 12 reps
Barbell Curls: 2 sets of 15 reps
Barbell Squats: 1 set of 20 reps
Pullovers: 1 set of 20 reps
Deadlift: 1 set of 20 reps
Pullovers: 1 set of 15 reps
Seated Calf Raises: 3 sets of 20 reps