Joined a Gym

[Ron-P]

Across the street from my house is a Gold's Gym, my wife and I went over last night and signed up, $68 per month for the both of us. That includes 5 weeks with a personal trainer. Not too bad a deal, although we did have to sign a 1 year contract.

Over the last couple of months I've changed my eating habits, a lot less fatty foods, more veggies, fruits and such. Cut out a lot of red meat and deep fried foods as well.

Over these past few months I've been walking (fast paced) 2 miles five nights a week and working the upper both with simple 10 lb. dumbbells. I figure it was time to take it to the next level. I've dropped nearly 15 lbs. and am down to about 170 at 5'9". I don't want to loose too much more weight but rather gain some muscle and tone up. I figure this is the best way to do it.

Anyone else gym members here that can add tips or suggestions?

[Strong Bad]

Way to go Ron! $68 a month is a mere nothing compared to what it costs to head to the doctors.

I stick mainly to strength training. Build the muscle, keep the diet fairly clean, drink lots of water and the rest will take care of itself.

I really don't go by what the scale says. I go by how my clothes fit and how i look in the mirror. Example, back in October I hit the gym after a layoff. I put on some pudge around the waistline. I weighed in at 238lbs at 6'1". After 2 months, I dropped several inches from the waist and had a noticably thinner look all over. I weighed myself....came in at 238lbs.

Hit the weights Ron! You won't regret it!


John

[PolkThug]

Just remember, with Gold's Gym, if you don't want to renew at the end of 12 months, you have to put in your cancellation by the 10th month. (60 days)

I too, am starting to eat better and exercise again, because of high cholesterol.

good luck!

[Ron-P]

Hit the weights Ron! You won't regret it!
I plan too. This is one big reason why I joined. Tomorrow at 9am is my first one-on-one personal training session.

I hear ya John with the scale. I was in a Target last night so I just stepped on one too see and I was quite surprised, we don't have a scale at home because, like you, it's more how the clothes fit. Example, my jeans were a 36" waist and last week I had to go by all new jeans with a 34" waist, and they are still quite roomy.

I used to eat fairly fatting food. Lots of drive thru and such. These past couple of months, only oatmeal and fruit for breakfast, usually a veggie sandwich and baked potato chips and/or salad for lunch and dinner is very light as well.

One thing is for certain, I haven't felt this good in a long time. I cannot wait to get a good routine going at the gym.

[Ron-P]

Just remember, with Gold's Gym, if you don't want to renew at the end of 12 months, you have to put in your cancellation by the 10th month. (60 days)
Thanks for that heads up. They didn't say anything about that last night but I figure within the first 6 months I'll know if this is something I'll keep doing or not. If not I'll tell them at that point that I will not be renewing.

[Demiurge]

Just remember, with Gold's Gym, if you don't want to renew at the end of 12 months, you have to put in your cancellation by the 10th month. (60 days)

I too, am starting to eat better and exercise again, because of high cholesterol.

good luck!

Yep, Health & Fitness Clubs are worse than Book & CD/Movie Clubs with their contracts. Keep a close eye on it.

Good luck packing on that muscle. :)

[shack]

Good for you Ron. Keep it up!

After a couple of friends had fatal heart attacks I vowed to get in shape. I didn't at the time. About 6 months ago I started walking when I play golf and tried to get in 3 or 4 rounds a week (and ET is very hilly). I dropped 35 pounds just doing that. Now that I feel better I'm trying to take it to the next level with more aerobic exercise, stretching and working with some light weights. Best thing I've done in years.

[brettw22]

I think it's also great that you're going to the gym with your wife. At least you two can keep each other in check if there's a point where one of y'all start to slide........congrats.

[nadams]

I don't think I could justify joining a gym, especially since fitness is an ongoing process. I'd rather purchase the equipment, and be able to use it whenever I want for as long as I want. I guess it depends on how long you see yourself members at this gym. At $68/mo, it wouldn't take you long to have been able to buy a bike and a cheap set of weights... My bike cost $400, the trainer to ride it inside was $300, and I can ride whenever I want, which, lately, has been never.

I plan on getting on it tonight and see how it goes. I'm doing it for the opposite reason... I need something to get my appetite _back_ :)

By the way, I bought my bike in, 01 I believe. It has well over a thousand outside miles on it... I used to ride it almost every day, then I got my drivers license and the rest is history :o

[Ron-P]

I think it's also great that you're going to the gym with your wife. At least you two can keep each other in check if there's a point where one of y'all start to slide........congrats.
Our neighbors also joined up and we are very good friends so this also helps as I can go work out with him and the two women can go together.

I don't think I could justify joining a gym, especially since fitness is an ongoing process. I'd rather purchase the equipment, and be able to use it whenever I want for as long as I want. I guess it depends on how long you see yourself members at this gym. At $68/mo, it wouldn't take you long to have been able to buy a bike and a cheap set of weights... My bike cost $400, the trainer to ride it inside was $300
I do see your point and we'd talked about it but do to a lack of space in our small house and the fact that I wanted more then what a small weight set and bike could offer, the gym was our best bet. We're only locked in for a year so that will be a good testing ground to see how serious we are about it and if it will be a long term commitment. It's also a bit more motivating going outside the house to work out, if it was at home it would be a bit more difficult, for me.

[louhamilton]

We have been members of the local YMCA (primarily for the discounts on the kids activities). This year my wife and I want to start going to the gym.

I stopped drinking about 6 or 7 months ago and have lost about 25 pounds since then. I hope to watch my diet and eat healthier this year. I just want to feel good and live long enough to watch my kids grow up. I'm only 34 so I have many years left.

Congrats on your joiing a gym, BTW!

-Lou

[audiobliss]

Congrats! Sounds like you're off to a great start. Keep it up!

[Sami]

I don't think I could justify joining a gym, especially since fitness is an ongoing process. I'd rather purchase the equipment
A home setup cannot offer what a professional, well maintained gym does. At least not for less money. A cheap set of weights and exercise bike would not be enough to maintain what I have, it would be downhill from there and fast. Now, a exercise bike would be a nice addition to my workout routine as currently I don't do enough cardio. Now that I found a local badminton place that is going to get fixed, hopefully.

I just read a related article in HTF, check what John Stone has to say about diet. It is put very well, especially about the dangers of losing weight vs. losing fat: http://www.hometheaterforum.com/htforum/showthread.php?s=&threadid=248571

[audiobliss]

Now that I found a local badminton place that is going to get fixed, hopefully.

Did I hear...badminton?! I'm addicted to badminton! Well, at least I was. Played twice a week pretty regularly for about 3 years. But starting with last semester I haven't been able to play as much. But I'm planning on starting back intesively during the summer so I can finally play in a tournament in Charlotte in around September.

Will you be just picking up the sport, or have you previously played?

[Sami]

Will you be just picking up the sport, or have you previously played?
I used to play regularly when I still lived in Finland. Here in Texas the problem is finding a place to play as most are community recreational centres and they do not take reservations. That means you don't have the court for yourself for an hour as I'm used to, instead you have to rotate and most of the time it will be doubles which IMO sucks. This takes most of the intensity out of it but it's better than nothing.

[BIZILL]

i prefer a home gym, but only because i'm a private person, in person that is. plus i don't have to wait for a machine like one does at a gym. and the only sweat on my machine is mine. (germ super-freak) but i don't get as much motivation as i would working out around other muscle-bound people. plus i don't have any hot women walkin' around my garage to pump myself up for. ;)

[Ron-P]

Last night we went over at 5:30pm, their second most busiest time of the day, the first is 5am. There were plenty of machines available so waiting for a machine will not be a problem, plus, I'll be going during off-peak times.

As for the germs, there everywhere so a gym does not concern me. One thing about Gold's is they do not allow shorts, you must wear long pants.

As for the girls, there were plenty to be seen. My wife made a comment on the way out to the car, saying; "you're going to have to be on guard, and use self-control". She knows me way too well...scary.

[audiobliss]

I used to play regularly when I still lived in Finland. Here in Texas the problem is finding a place to play as most are community recreational centres and they do not take reservations. That means you don't have the court for yourself for an hour as I'm used to, instead you have to rotate and most of the time it will be doubles which IMO sucks. This takes most of the intensity out of it but it's better than nothing.

Ahh, so you're from Finland? Guess you're pretty good at badminton, then. You maybe have even played with Peter Gade, eh? :p Oh, wait...he's Dutch, I think...nevermind.

You can 'reserve' courts in Finland?! Wow...that's a foreign concept to me. How would you get to play if you reserved a court? You mean just for shadowing or for practicing drops/clears/etc, or would a group reserve a court so you could play on a dedicated court?

I'll agree that doubles isn't nearly as intense as singles; that's why I prefer doubles! lol I've been trying to work on cardio here lately, because it's a limiting factor even in doubles, so I can't even dream of singles (not to mention it's just an entirely different game).

Out of curiousity, what racquet, shoes, and shuttles do you use?

[aaharvel]

Make sure your trainer gives both you and your wife 2 personal fitness assessments- one now and another at the end of your tenure with him/her. If they're not free then they should not cost any more than $10 per. for members. Other than the obvious weight check and heart rate, this should include a cholesterol count, blood pressure, body fat%/lean body tissue/skin fold test- the whole works. Also, it wouldn't hurt to ask for the fitness trainers qualifications other than Golds Gym certified- such as ACE, ISSA, etc. I only mention b/c i've seen gyms/ trainers totally ripoff customers and it's not cool at all. Good luck with everything Ron and hope it works out. And yeah stay away from bread. ;)

[POLKOHOLIC]

I joined a gym about 3 months back. Im 6'1' and weigh 120 lbs. Shocking eh? Last time i went to the doctor which was around the time I joined the gym, he told me I was 50 lbs UNDERWEIGHT. Any how I derail...I joined the gym and in 3 months have maintained my weight unfotunately but packed some muscle which is great but results are very quick in the beginning...it gets very slow after the first couple months.

[Sami]

You can 'reserve' courts in Finland?! Wow...that's a foreign concept to me. How would you get to play if you reserved a court? You mean just for shadowing or for practicing drops/clears/etc, or would a group reserve a court so you could play on a dedicated court?

You reserve a court, usually around $6-10/h. That makes sure you can play for the whole time, not wait and watch others play. Most places that you can play in Finland are dedicated badminton courts (usually in the same hall as tennis and squash courts are).

(not to mention it's just an entirely different game).

I hate doubles! It's hard enough to find a partner to play with that isn't either too good or not good enough. With doubles it's almost impossible. That makes the game very fast, hardly any long plays which are essential to make you break a sweat.

Out of curiousity, what racquet, shoes, and shuttles do you use?

Asics makes good indoor shoes, I have the equivalent to their Gel Blast model. I left all my old racquets in Finland and now I'm having trouble finding a really good one here. Sports Authority had one decent one for only $40 but it was a bit too heavy. Selection on racquets isn't all that great.

http://www.pwp.com/mensbadmintonshoes.asp?id=2&cat=Asics

[audiobliss]

That makes sure you can play for the whole time, not wait and watch others play. Most places that you can play in Finland are dedicated badminton courts (usually in the same hall as tennis and squash courts are).

I think I'd fall over dead if I played for an hour straight! But, hopefully that will change before too long. There's a group that plays at our church building on Monday nights, and then pretty much the same group (plus a few) play at a recreation center on Friday nights. Both times, it's just badminton. I rather enjoy watching, and if I'm actually feeling industrious, I can usually learn something by watching. But, that's not often! :p


I hate doubles! It's hard enough to find a partner to play with that isn't either too good or not good enough. With doubles it's almost impossible. That makes the game very fast, hardly any long plays which are essential to make you break a sweat.

Good points. All the folks I play with are much better than I am, so there's nothing negative about that from my perspective (though I'm sure they don't always like it!). (I used to be *almost* up to par with a few of them, but since I've taken off about the last 8 months....)

I left all my old racquets in Finland and now I'm having trouble finding a really good one here. Sports Authority had one decent one for only $40 but it was a bit too heavy. Selection on racquets isn't all that great.

:eek: You left all your racquets in Finland?! Are you crazy?! LOL That must be really hard. I bet the racquet you mention that Sports Authority has is the ProKennex; it's white with some brown accents. That was the first 'real' racquet I ever had. Got it for Christmas in 2002 or 2003, I guess. Not too long after that a friend I play with (he has tons of racquets) gave me his old Yonnex Carbonex 21. I really like that. It's not light, but it's well balanced and helps build up my forearm (since it's heavy). I also have a Yonnex MusclePower 23. Not very nice, but I got it for free. Yonnex had a 'raffle' (can't think of the correct term) on their website for the MP23, and I ended up winning it! Certainly shocked me!

Most of the people I play with use Yonnex racquets, and I certainly have no complaint with them (though they are a little expensive). I've played with the Muscle Power 88 and Muscle Power 99 and really like them both. If I end up sticking with badminton (as I hope I will), they will both be added to my bag. That is if I can find them; I believe the 99 has been discontinued. :( The Armortec series is also very popular, and I can't say as I dislike any of them.

I have a bunch of links to resources and online retailers in my favorites if you'd be interested. Haven't ever bought from any of them, but I've used them for research purposes. I'm also a (n inactive) member of several informative badminton forums.

Yonnex's website: Yonnex. (http://www.yonex.co.jp/intl/badminton/index.html)

[MacLeod]

Glad to hear you show interest in Irondom.

Ive been a pretty serious weighlifter for 15 years now and cannot speak enough good about it. Weightlifting is the best exercise in my opinion. It works out the heart and lungs just like aerobic work does but it also works muscles deeply, raises the metabolism higher and for a longer period than aerobics, strengthens tendons, ligaments, joints and bones, streghtens the immune system and generally contributes to greater overall fitness. Not to mention the boost in self confidence and state of mind it can give you.

Im strictly a powerlifter. Except for 3-4 month hiatuses I go on from time to time in which I do lighter work and mostly on machines to give my body a break, I pretty much stick to heavy, basic exercises and concentrate only on getting stronger and can proudly state Ive had quite a bit of success with it. I hope you stick with it and if you have any questions of anykind, feel free to ask. Id be glad to help.

[Sami]

Weightlifting by itself isn't good enough. To be in great shape you need a lot of cardio as well. I did the mistake of just lifting and although I seemed to be in great shape (~10% bodyfat), I really wasn't.

[aaharvel]

dont' worry about Powerlifting for now, with all due respect to Mac. Start with light weight then move your way up. And btw heavyweight or even moderate weightlifting is not the best way to get in shape.

Swimming.

[Shizelbs]

I was going to join a club, but I thought about it, and I hate going to the health club. I don't mind working out or being there, but I hate the process of getting off my butt and literally going there. So, instead, for less than the cost of a year's membership, I bought a reasonable weight bench and a set of weights. In summers past when I lived at my parent's home during college, we had a weight set there, and I was always using it. For cardio, I just need some clothes and running shoes and I am set. I hate all other forms of cardio. Anyways, I think I made a good choice.

[MacLeod]

If youre wanting to get big and strong, then all you need to do is heavy basic movements and constantly try to increase either your reps or poundages. Im not talking about strapping on the squat suit and ending up a mouse pad for a 600 pound barbell but simply concentrate on basic movements like squats and bench and work to increase the weight you can lift.

Now if youre just wanting to tone up and keep your muscles in good shape then moderate weights would be right.

Sami is right that weightlifting is not a be-all-end-all fitness routine but if you were to only do one thing, weightlifting would give you the best results.

[Sami]

Sami is right that weightlifting is not a be-all-end-all fitness routine but if you were to only do one thing, weightlifting would give you the best results.
I don't know about that. Like aaharvel said, swimming is good as well. If you select weightlifting then you need to do lightweights with high intensity/speed, which to me is the same as doing some form of cardio... :)

[Ron-P]

Now if youre just wanting to tone up and keep your muscles in good shape then moderate weights would be right.
This is what I am going after. I'll most likely try to incorporate just about everything Gold's has to offer. Tonight I go in for my physical assesment and testing.

[BIZILL]

i only weight lift and leave out the cardio. still better than nothing, but boy have i lost stamina. i went jogging with a group of people and tired pretty rapidly. i need both, but only have time to choose one. i choose strength. if i were to shoot some hoop like when i was 20, i would be breathing hard. sometimes i find time to get some mtn. bike riding in. that's excellent cardio. and with a technical track or alot of uphill, it's quite close to anaerobic as well. i was a skinny guy looking to bulk up. power-lifting/heavy weights is the way to go. to get into shape or just tone a bit, moderate wieght will suffice. cardio only if you don't ever feel there will come a need to over-power another person. i'm still a rather smaller dude, but when people see my bench press or squat, they find they have underestimated me by a large margin.

but to anyone thinking about getting into some heavy lifting, be careful. don't over-do it like i used to. i blame my bad wrists on improper form and EXCESSIVE weight. mee muskels are tuffer than my joints.

[joeparaski]

I've got a gym built right into my sound gear! Being that my stuff is mostly from the 80's, I need to get up from the couch and manually raise or lower the volume since there are no remote controls. By playing different styles of music, I will need to constanly raise and lower the volume, thus obligating me to get up frequently and increase my cardio level. I get a bigger workout when I have friends over and audition music.

[Demiurge]

I don't know about that. Like aaharvel said, swimming is good as well. If you select weightlifting then you need to do lightweights with high intensity/speed, which to me is the same as doing some form of cardio...

Like Mac said, depends on your motivations. Weightlifting works even after the workout becuase you're still burning calories as your muscles repair themselves and form new muscle tissue. You're losing fat and gaining lean muscle mass.

Swimming is one of the ultimate exercises, though. It's very easy on the joints compared to running or jogging and you get a crazy workout.

[aaharvel]

Regarding weights- nothing beats that post-workout pump. That's when you start naming your veins! :p

[Sami]

Like Mac said, depends on your motivations. Weightlifting works even after the workout becuase you're still burning calories as your muscles repair themselves and form new muscle tissue. You're losing fat and gaining lean muscle mass.
Yes but it's not THAT great on your cardiovascular system. I'm 185lbs and could lift 300lbs on benchpress so I was in great shape, at least that's how I looked. I wasn't, I had to work hard to get my cardio back into decent shape. It's still not where I want it to be but I'm working on it.

[aaharvel]

try 300-500m butterfly. That'll make a man outta ya..
Out of shape or even so-so, you won't be able to walk for a week. :D

[shack]

try 300-500m butterfly. That'll make a man outta ya..
Out of shape or even so-so, you won't be able to walk for a week. :D
I swam in High School. I liked freestyle and backstroke. I just about drowned when they made me to do the fly. That stroke will definitely get you in shape.

[Shizelbs]

The fly is a bitch. I think I can do it for about, oh, 20m tops.

[MacLeod]

Yes but it's not THAT great on your cardiovascular system. I'm 185lbs and could lift 300lbs on benchpress so I was in great shape, at least that's how I looked. I wasn't, I had to work hard to get my cardio back into decent shape. It's still not where I want it to be but I'm working on it.


But by weightlifting alone you are still working out your cardiovascular system. If you dont think so just check your pulse after a good hard set. Now go and do strictly cardio work and while youll be able to run 4 miles, youll weigh about 120 pounds soaking wet and look like a string bean.

I do zero cardio work but can still hold my own whenever I go mountain biking. We went with a couple last weekend and I was outrunning all of them and they are farily avid runners. Weightlifting does work your cardio system and you will be in good shape. Granted itll never get your cardio in good enough shape to run a 15 minute 3 miles but then again youll never bench 250 by running around a track.

[aaharvel]

you to have balance them both out. A thoughtful combination of both is the best way to go.

[Demiurge]

Maybe I can say this better.

If you're a fatass and want to lose weight - do cardio.

If you're skinny and want to put on lean muscle mass or a fatass who wants to put on more muscle - lift weights.

[aaharvel]

That's pretty much it. Most of us aren't as brutally honest but sometimes that's the advice you need.

[Ron-P]

One thing is for certain, this past week has made be feel better then I have in a very long time.

The treadmill walks far out do my walks around the block and I am loving the weight lifting. I did a "spin class" a few days ago, a non-stop hour on a stationary bike, that was a bit much but a good workout.

I've got myself setup with a good routine for now. I start with 35 minutes on the treadmill (a 2 mile walk), and then hit the free weight room and hit about 8 different machines and then some dumbells. All in all, it's about an hour workout and I'm going to do that 5 days a week giving myself two days off.

So far I am loving this, as is my wife. Wish I had joined a long time ago.

[MacLeod]

For what its worth, I would suggest doing cardio after the weights.

35 minutes of cardio will burn off pretty much what youve eaten for the day but then it also saps your strength reserves so when you hit the weights you wont have as much energy as before. Hitting the weights first allows you to tackle them with full strength which will have you making better gains. It will also burn off most of the calories youve eaten for the day so by the time you get to the treadmill for your 35 minute session, youre burning mostly stored fat.

[aaharvel]

Good job Ron stick with it- & good advice Mac.

[Ron-P]

I'll give that a try this afternoon, thanks MacLeod.

[Sami]

I'll give that a try this afternoon, thanks MacLeod.
Don't forget your warmup cardio before hitting the weights (unless you're doing very low weights).

[MacLeod]

Ive never been a big believer in warming up with cardio. I see the logic in it as it bumps up your heart rate and gets the blood flowing but I believe the best way to warm up is with the exercise itself.

If youre going to be doing some squats, dont waste energy by walking on a treadmill or bike. Start off with some extremely light weight and go up from there.

Dont misunderstand, there is certainly nothing wrong with warming up with cardio first but my primary concern is getting stronger and so I dont want to expend any energy on anything other than the movement Im going to be working on.

Besides, even after a light 20 minute warm up on the treadmill, youd still have to warm up with some lightweight squats before hitting the heavy stuff so its really an unecessary step and could possibly cost you a rep or two and although it may not seem like it, your muscle growth is triggered by those last couple reps.

[Sami]

Even with small weights I can't seem to get going as good as with a short warmup, even on leg days. Sometimes I'm too lazy and skip straight to weights but that's always a mistake for me. 5min does it for me but sometimes I'll go as long as 20min, depends on the day. For a beginner, warmup is a must, skip it only when you're a seasoned veteran with the weights.

[Ron-P]

Mac, I tried your suggestion by doing the weights first and then the cardio, you know what, I actually prefer doing my cardio first. It really gets me warmed up and ready to hit the weights.

[BIZILL]

to each their own. when i trained in kick-boxing, i was always scorned if i did not wait to do the weights after the cardio. never asked why. just the way they trained.

[mantis]

Join a Yoga class.

Dan

[Strong Bad]

...and now for the nutritional side of the equation.

When I came off my lazy ass layoff later last year, I completely changed my diet around. No more junk foods and snacking at all times of the day. Cut out coffee and drank alot of water every day. Scrambled eggs in the morning, plain tuna for lunch and protein shake for dinner. I had protein bars for mid morning and afternoon.

Since I'm on the go alot, I decided to jump back to using protein powder. Got a good tip from a guy I know who is into bodybuilding. I've used a bunch of different brands throughout the years, but nothing was as good as Beverly International that he recommended. I use their Ultra Size protein and Super Pak vitamin packs.

Apparently, there are few companies that actually make their own supplements. Most are farmed out to contractors who most likely cut corners on quality to boost the bottom line $$$. Beverly International makes all of their own products and has for as long as they've been around. Reall good stuff! It's pricier than most out there, but you get the quality.

I go here to order my stuff -

http://www.dpsnutrition.net/

DPS is great with pricing and ships fast.

BTW, I have no affiliation with Beverly International. ;)


Happy training!

John

[MacLeod]

Mac, I tried your suggestion by doing the weights first and then the cardio, you know what, I actually prefer doing my cardio first. It really gets me warmed up and ready to hit the weights.

Then thats the way you should be doing it bro. ;)

The biggest rule in the gym is what works for me wont necessarily work for you. If doing cardio first works for you and you like it that way, then thats the correct way to do it. As long as youre getting in the gym thats all that matters. :)

[Sami]

Scrambled eggs in the morning, plain tuna for lunch and protein shake for dinner. I had protein bars for mid morning and afternoon.
John, you really need to eat healthier than that. Add a bowl of oatmeal in the morning (splenda or berries if you need it sweeter), some red potatoes or whole wheat pasta and vegetables with the tuna. I consider protein shakes/bars to be supplements, not replacements, so I would go with lean stake/fish/chicken with salad for dinner.

Apples for example are great too for people trying to lose fat, great snack with a protein shake.

[Ron-P]

never asked why
I asked my trainer just out of pure curiosity. He said the best way, do weights in the morning and then cardio in the late afternoon. I cannot go to the gym twice a day so he said if doing them back-to-back it does not matter if one is done before the other.

It was a good suggestion Macleod and I'm glad I tried it, you never know. I just found that I do better with the cardio first.
As long as youre getting in the gym thats all that matters.
Words well spoken.

Add a bowl of oatmeal in the morning (splenda or berries if you need it sweeter), some red potatoes or whole wheat pasta and vegetables with the tuna.
I have a bowl of oatmeal and a banana every morning, Monday-Friday and eggs on the weekend. At night I'll do red potatoes with salsa or pasta, no tuna, don't care much for cooked fish. Lunch is fairly large and includes chicken or beef, it's the largest meal of the day for me.

I don't do and don't plan to add shakes/bars or any other supplements to my diet. At this point I don't see a need to.

[Strong Bad]

John, you really need to eat healthier than that. Add a bowl of oatmeal in the morning (splenda or berries if you need it sweeter), some red potatoes or whole wheat pasta and vegetables with the tuna. I consider protein shakes/bars to be supplements, not replacements, so I would go with lean stake/fish/chicken with salad for dinner.

Apples for example are great too for people trying to lose fat, great snack with a protein shake.

Sorry, that wasn't necessarily EVERYTHING on my diet plate, just a representation. I do add veggies (salads) and fruit in the equation as well as chicken, lean beef and other stuff. I didn't want to get into writing a diet novel! ;)

Too much of that going 'round!

Good suggestions though on your part. YUMMY!

John

[Sami]

At night I'll do red potatoes with salsa or pasta, no tuna, don't care much for cooked fish. Lunch is fairly large and includes chicken or beef, it's the largest meal of the day for me.
At night I would cut out the starches (potatoes and pasta) and eat lean meat with vegetables. Starches are ok at lunch as during the day you use them. Pasta, don't eat the refined stuff, go with whole wheat.

John, that's a relief to hear. :)

[Ron-P]

I'll switch over to the whole wheat. Why no potatoes at night, does that pack on the pounds when sleeping or something?

[Demiurge]

Potatoes are like the King Kong of Carbohydrates.

[Sami]

I'll switch over to the whole wheat. Why no potatoes at night, does that pack on the pounds when sleeping or something?
Red potatoes are good for you, as are sweet potatoes and yam, but they convert to glucose (http://en.wikipedia.org/wiki/Glucose) rather quickly. Carbohydrates are your main source of energy and you need them during the time you're active but when you don't need them your body stores them for later use (fat). When it is time to get some rest, you need long lasting protein to repair/build muscle.

One of the reasons oatmeal and apples are good is that they digest slowly, unlike refined carbohydrates, and you get the energy in longer timespan. Makes it easier to use them instead of getting them converted into fat. The whole converting carbs into fat is also the reason why you should eat 5-6 small meals a day instead of 2-3 large ones.

[Ron-P]

Good info, thanks. I usually only eat 1 large meal a day (lunch) and then 2 small ones (breakfast and dinner).

[BIZILL]

ron, you said your trainer directed you to lift weights early in the morn. that's correct as you'll get a great and beneficial workout as that's the time testosterone levels are at their highest. but i'm no early bird. i workout after work when i get home, though it's hard to get motivated after 8+ hours in front of a computer screen.

[Ron-P]

He suggested it but there is no way I can do it. I leave my house at 5am for the office and so I have to work out in the afternoons.

[haydee324]

:rolleyes: yea, for workout music, you basically need hard-hitting euro-dance music.... nothing else does the job really. Search around on itunes for "euro club hits" or check this link::p http://electricfilebox.com/tracks :)

[Ackaroth]

I see some really good advice in this thread. I workout at my apartments gym, which is really small, like 4-5 machines, but at least I am doing something. As far as cardio, I generally run a few miles on legs days, and then just a few laps around the apartments on upperbody days. Diet is what would probably help me most. I am 5'8", about 150 lbs, and rarely eat 3 meals a day, sometimes only 1. Lately I have been trying to drink a slim-fast in the morning with a nutri-grain bar and my mens 1-a-day and fiber vitamins. Lunch is a whatever time, and dinner is generally something cooked out of my freezer.

Thus is the life of a 20 year old, I am going to work on getting healthier foods and actually cooking more, but its hard. I work 2 jobs, I dont have alot of time for anything anymore.