The Workout Thread
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Fri Jul 20, 2012 2:23 pm
#13754- RickMember
Thread for exercise, nutrition, working out and health related stuff and junk. [You must be registered and logged in to see this image.]
Fri Jul 20, 2012 2:50 pm
#13761- RickMember
@Alpha; @corvade
There are all manner of formula for caloric intake and no one formula is the best. I have always found though by taking a persons weight and adding to it I can put them in the general ballpark of what is required for either weight loss or weight gain. This method has worked quite well for me and while it is not exact we are also not getting you ready for a contest where 60 calories either way is going to make or break you.
In this method I take your weight 160 lbs and I multiply it by 10 or 11 or simply add 1000. This number *1600 is the bare minimum your body needs to stay alive and perform all of its physiological needs and performances to sustain your organs. This would be while you are in a coma so to speak or sleeping.
*(really you both were 1760 and 1766.6 Alpha/Corvade respectively)
I have had my brother wear my Polar HRM that shows calories burned for an entire 24hr period on three occasions. Roughly all of them saw him expending ~2750* calories. That is doing nothing for 24 hrs just daily activities on a day where he was not training or exercising at all. He is ~182 lbs @~10%bf.
*(I cannot find my records so the exact number is off possibly by 1300 calories in the up direction but I seem to recall that number standing out to me.)
Of course the larger you are and the more muscle you have the more calories you are going to burn.
If you are not already, start taking a multi vit/min supplement. Multi-pro32x is excellent and I have been using it for years. Though Zinc is the main concern here as a deficiency can cause you to not eat as much do to food tasting different
When I calculated both of your caloric intakes out they were so close that I decided to just lump them together and that would account for the variance.
The conclusion I came to is that you both should be taking in 3512 – 4000 calories a day. Corvade you said that you had a problem with taking in 3000 while Alpha made no such claims.
This is what I have so far. I will be updating this with the rest later.
There are all manner of formula for caloric intake and no one formula is the best. I have always found though by taking a persons weight and adding to it I can put them in the general ballpark of what is required for either weight loss or weight gain. This method has worked quite well for me and while it is not exact we are also not getting you ready for a contest where 60 calories either way is going to make or break you.
In this method I take your weight 160 lbs and I multiply it by 10 or 11 or simply add 1000. This number *1600 is the bare minimum your body needs to stay alive and perform all of its physiological needs and performances to sustain your organs. This would be while you are in a coma so to speak or sleeping.
*(really you both were 1760 and 1766.6 Alpha/Corvade respectively)
I have had my brother wear my Polar HRM that shows calories burned for an entire 24hr period on three occasions. Roughly all of them saw him expending ~2750* calories. That is doing nothing for 24 hrs just daily activities on a day where he was not training or exercising at all. He is ~182 lbs @~10%bf.
*(I cannot find my records so the exact number is off possibly by 1300 calories in the up direction but I seem to recall that number standing out to me.)
Of course the larger you are and the more muscle you have the more calories you are going to burn.
If you are not already, start taking a multi vit/min supplement. Multi-pro32x is excellent and I have been using it for years. Though Zinc is the main concern here as a deficiency can cause you to not eat as much do to food tasting different
When I calculated both of your caloric intakes out they were so close that I decided to just lump them together and that would account for the variance.
The conclusion I came to is that you both should be taking in 3512 – 4000 calories a day. Corvade you said that you had a problem with taking in 3000 while Alpha made no such claims.
This is what I have so far. I will be updating this with the rest later.
Last edited by WaLkAwaY on Fri Jul 20, 2012 2:54 pm; edited 1 time in total
Fri Jul 20, 2012 2:52 pm
#13764- ChisaGod Of Boobs
- Location : Boston, MA
I've been cutting calories recently, as I haven't been doing much of anything since I was waiting for my hand to heal. Gotta ramp up calories again now that I'm feeling good and heading back to the gym.
Gotta get on the multivitamin thing too, always forget that.
Gotta get on the multivitamin thing too, always forget that.
Fri Jul 20, 2012 2:55 pm
#13766- RickMember
Chisa wrote:I've been cutting calories recently, as I haven't been doing much of anything since I was waiting for my hand to heal. Gotta ramp up calories again now that I'm feeling good and heading back to the gym.
Gotta get on the multivitamin thing too, always forget that.
MultiPro [You must be registered and logged in to see this link.]
Sat Jul 21, 2012 12:53 pm
#13913- CorvadeMember
Thanks for the info walk. I always wanted a multi, i guess it will be this one.
Sat Jul 21, 2012 4:23 pm
#13949Sat Jul 21, 2012 7:26 pm
#14001- CorvadeMember
Shadow, get ON 100% Gold Standard Whey next time. It's already made with BCAA's. not need to take it twice . It saves cash.
Sun Jul 22, 2012 3:37 pm
#14071- AlphaI like Pink
Bout to spend a few hours in gym. Painting that bitch ernge n purple
Sun Jul 22, 2012 3:48 pm
#14074Mon Jul 23, 2012 12:04 am
#14094- CorvadeMember
Honestly, protein is protein. How exactly is it better?
100% ON Whey Gold Standard is rated 9/10.
Not many better than it.
I also recommend Syntha 6.
100% ON Whey Gold Standard is rated 9/10.
Not many better than it.
I also recommend Syntha 6.
Mon Jul 23, 2012 7:41 am
#14101- AlphaI like Pink
Whey, casein, isolates, soy, eggs
Few different proteins that bodies react to and break down at different speeds. Priced in big ranges too.
Few different proteins that bodies react to and break down at different speeds. Priced in big ranges too.
Mon Jul 23, 2012 8:27 am
#14113- ChisaGod Of Boobs
- Location : Boston, MA
I use a powder that's a mix, 40% whey, 40% Micellar Casein, 20% egg white....tastes good, mixes well, seems to do the job
Mon Jul 23, 2012 8:27 am
#14114- ChisaGod Of Boobs
- Location : Boston, MA
from Walk (who was having trouble getting on the site):
Okay so now that that is out of the way we need to get you gaining weight. The one thing you might have to do that will be hardest for you is to decrease the intensity of your workouts. Use heavier weight and less reps and possibly less sets.
Both of you can follow the next part.
Breakfast:
3 jumbo eggs (cooked however you want add your own ingredients),= 240 cal /7g protein/5g fat/.4g carbs
(depending on how it is cooked can be the difference of 50 – 200 clean cal)
1 cup of oatmeal (measured dry), 166 cal /2.5g protein/12g carbs/1.5g fat
1 tbsp of peanut butter. (chunky unsalted) 188 cal /7.7g protein/15.9 g fat/6.9g carbs
594 calories
Mid morning:
Meal replacement or weight gainer shake you can find them between 800 and 1500 to 2000 calories per shake but they can be expensive and if it is going to be something you are seriously considering you might think about making your own. Corvade you need to pay special attention to the ingredients because some weight gainers have compounds in them that will slow down growth.
There are many to choose from so I just picked a caloric number of 800 calories.
Lunch:
1 chicken breast 270 cal /50.1g protein/6.1g fat/0 carbs
1.5 cups of brown rice 325 cal /7.5g protein/2.6g fat/67.1g carbs
595 calories
Meal replacement #2 800 calories
After noon snack:
1 cup of dried apricots 313 cal/4.4g protein/.02g fat/2.1g carbs
.5 cup of almonds 411 cal /15.1g protein/35.3g fat/15.4g carbs
724 cal
Dinner:
6oz of tuna steak 313 cal /50.8g protein/10.6g fat/0 carbs
1 cup of Broccoli 55 cal /3.7g protein/.6g fat/11.2g carbs
1 cup of yams 158 cal /2g protein/.19g fat/37.3g carbs
526 calories.
Total 4039
You might have to play around with the numbers a bit or manipulate the feedings to better suit your schedule but I think this will help. If it seems to much food then just replace one of the whole food meals portions with half of a shake or something.
Okay so now that that is out of the way we need to get you gaining weight. The one thing you might have to do that will be hardest for you is to decrease the intensity of your workouts. Use heavier weight and less reps and possibly less sets.
Both of you can follow the next part.
Breakfast:
3 jumbo eggs (cooked however you want add your own ingredients),= 240 cal /7g protein/5g fat/.4g carbs
(depending on how it is cooked can be the difference of 50 – 200 clean cal)
1 cup of oatmeal (measured dry), 166 cal /2.5g protein/12g carbs/1.5g fat
1 tbsp of peanut butter. (chunky unsalted) 188 cal /7.7g protein/15.9 g fat/6.9g carbs
594 calories
Mid morning:
Meal replacement or weight gainer shake you can find them between 800 and 1500 to 2000 calories per shake but they can be expensive and if it is going to be something you are seriously considering you might think about making your own. Corvade you need to pay special attention to the ingredients because some weight gainers have compounds in them that will slow down growth.
There are many to choose from so I just picked a caloric number of 800 calories.
Lunch:
1 chicken breast 270 cal /50.1g protein/6.1g fat/0 carbs
1.5 cups of brown rice 325 cal /7.5g protein/2.6g fat/67.1g carbs
595 calories
Meal replacement #2 800 calories
After noon snack:
1 cup of dried apricots 313 cal/4.4g protein/.02g fat/2.1g carbs
.5 cup of almonds 411 cal /15.1g protein/35.3g fat/15.4g carbs
724 cal
Dinner:
6oz of tuna steak 313 cal /50.8g protein/10.6g fat/0 carbs
1 cup of Broccoli 55 cal /3.7g protein/.6g fat/11.2g carbs
1 cup of yams 158 cal /2g protein/.19g fat/37.3g carbs
526 calories.
Total 4039
You might have to play around with the numbers a bit or manipulate the feedings to better suit your schedule but I think this will help. If it seems to much food then just replace one of the whole food meals portions with half of a shake or something.
Mon Jul 23, 2012 11:01 am
#14123- AlphaI like Pink
I'll give it a week shot and see how the energy/bathroom handles it.
Gotta stock up on groceries before starting.
*Note, it is mid summer and we spend 2 hours a day in attics. Can't always find an appetite and sweating a lb a day.
Gotta stock up on groceries before starting.
*Note, it is mid summer and we spend 2 hours a day in attics. Can't always find an appetite and sweating a lb a day.
Mon Jul 23, 2012 5:36 pm
#14139Tue Jul 24, 2012 6:12 pm
#14242- Kaz--MoneyMember
- Location : Calgary, AB, Canada
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Tue Jul 24, 2012 6:15 pm
#14243Tue Jul 24, 2012 6:50 pm
#14246- Kaz--MoneyMember
- Location : Calgary, AB, Canada
Shadow, they're "calves", plural...or "calf" singular.
Like young cows, oddly enough.
Like young cows, oddly enough.
Tue Jul 24, 2012 7:00 pm
#14253- ChisaGod Of Boobs
- Location : Boston, MA
I don't do any calf raises, just do squats and deadlifts and biking/running
my calves grow really quickly anyway
my calves grow really quickly anyway
Tue Jul 24, 2012 7:14 pm
#14254Tue Jul 24, 2012 7:18 pm
#14256- ChisaGod Of Boobs
- Location : Boston, MA
oh f**k that, I usually do biking on days I lift and run on the off days
lol
lol
Tue Jul 24, 2012 7:23 pm
#14258Tue Jul 24, 2012 7:45 pm
#14269- Kaz--MoneyMember
- Location : Calgary, AB, Canada
Shadow wrote:Kaz--Money wrote:Shadow, they're "calves", plural...or "calf" singular.
Like young cows, oddly enough.
Excuse me if I forgot a word Mr.
@Chisa, "Calf" Raises before a run will make your leg burn. lol
Nah, wan't being a prick. You put SP there, so I figured you didn't know how to spell 'em.
Never woulda said anything if there was no SP question. Chillax island boi. lmao
Tue Jul 24, 2012 7:48 pm
#14270- Kaz--MoneyMember
- Location : Calgary, AB, Canada
Calves are genetic. For the most part. You either have 'em or you don't. probably one of the toughest to have grow if there aren't the right genes for that muscle group.
Avid biker, snowboarder, hiker, used to train 'em hard in the gym.....same size for ~20 years.
I have friends who don't do sht, never have...even have desk jobs and barely walk anywhere. They have calves like Arnie.
Avid biker, snowboarder, hiker, used to train 'em hard in the gym.....same size for ~20 years.
I have friends who don't do sht, never have...even have desk jobs and barely walk anywhere. They have calves like Arnie.
Tue Jul 24, 2012 7:55 pm
#14272Kaz--Money wrote:Shadow wrote:Kaz--Money wrote:Shadow, they're "calves", plural...or "calf" singular.
Like young cows, oddly enough.
Excuse me if I forgot a word Mr.
@Chisa, "Calf" Raises before a run will make your leg burn. lol
Nah, wan't being a prick. You put SP there, so I figured you didn't know how to spell 'em.
Never woulda said anything if there was no SP question. Chillax island boi. lmao
No no. Didn't mean it like that.
Was a joke, I appreciated the correction.
Dunno if I have any but my calves are like rocks. LOL
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