[ARCHIVED THREAD] - Competition Support (Page 1 of 2)
Posted: 1/4/2010 8:40:17 AM EDT
Competitors may post questions, workouts, tips, etc. in this thread.  |
|
The hardest part about this for me (and for many others I'm sure) is the food. If you try to diet and eat crap like rice cakes and chicken broth, you're either going to quit or have a psychotic episode. So I'm going to try to help with some recipes that I'm making for myself. I love good food and so I try to translate that healthier low calorie dishes that don't suck. As others have said planning is also important. If it's meal time and everything is frozen and it takes an hour to get stuff ready you are more likely to give in and eat crap. So as a first food prep, I suggest buying yourself some chicken breasts. I bought about 12 pounds at Sam's club and marinated them all at the same time in 1 gal water with 1/4 cup salt (regular table salt), 1/2 cup sugar, 1/4 cup onion powder, 1/4 cup garlic powder, and 1/8 cup black pepper. Two days in the fridge than all of it goes out to the grill for cooking (don't forget to pound out the high spots so they cook evenly). Now I have 12 pounds of marinated,grilled chicken breast that can be used on sandwiches, in salads, with rice, over pasta, in soup etc., etc. Portion it up and freeze it and it's ready in minutes. I took half of a chicken breast today and added it to a mixture of broccoli, zucchini, carrots, and yellow squash. I cooked the veggies first in a little Smart Balance, garlic powder, salt, and black pepper. Next I added some chopped up chicken breast as made above. I added a tablespoon of lime juice and tablespoon of cock sauce to spice it up and dumped it in a bowl. It was spicy, tangy, meaty and filled me up pretty well. The bowl pictured has probably less than 300 calories.  Eat well my friends. |
|
Quoted: The hardest part about this for me (and for many others I'm sure) is the food. If you try to diet and eat crap like rice cakes and chicken broth, you're either going to quit or have a psychotic episode. So I'm going to try to help with some recipes that I'm making for myself. I love good food and so I try to translate that healthier low calorie dishes that don't suck. As others have said planning is also important. If it's meal time and everything is frozen and it takes an hour to get stuff ready you are more likely to give in and eat crap. So as a first food prep, I suggest buying yourself some chicken breasts. I bought about 12 pounds at Sam's club and marinated them all at the same time in 1 gal water with 1/4 cup salt (regular table salt), 1/2 cup sugar, 1/4 cup onion powder, 1/4 cup garlic powder, and 1/8 cup black pepper. Two days in the fridge than all of it goes out to the grill for cooking. Now I have 12 pounds of marinated,grilled chicken breast that can be used on sandwiches, in salads, with rice, over pasta, in soup etc., etc. Portion it up and freeze it and it's ready in minutes. I took half of a chicken breast today and added it to a mixture of broccoli, zucchini, carrots, and yellow squash. I cooked the veggies first in a little Smart Balance, garlic powder, salt, and black pepper. Next I added some chopped up chicken breast as made above. I added a tablespoon of lime juice and tablespoon of cock sauce to spice it up and dumped it in a bowl. It was spicy, tangy, meaty and filled me up pretty well. The bowl pictured has probably less than 300 calories. http://img707.imageshack.us/img707/5078/img3372z.jpg Eat well my friends. Chicken is always my friend when I try to eat better. I do just like you did, cook up large amount on the weekend and eat through out the week. Very versatile, cook it up in little olive oil with salt, pepper, and some garlic, then when you reheat it you can add different spices to go with whatever meal you are having. |
|
Start your day off right. So what was for breakfast? How about two corn tortillas, 0.5 oz jack cheese, 3 eggs, cilantro, tomatoes, some hot sauce and a little fresh ground pepper. All for less than 400 calories. If you skip the cheese and go with 2 eggs and one egg white or 1 egg and 2 or 3 egg whites it would be around 300 calories. Makes Special K taste like a bowl full of boogers.    |
|
Quoted:
Quoted:
Any one used Body for Life with any success? I lived by it in the Corps but then got out and went full retard on cookies and bacon You watch your mouth! 
I am not defaming the bacon my problem is that the bacon its so damn good that I just want to eat all damn day which would b fine if I was PTing all the time. But the 1st Civ Div aint to strict on PFT scores |
|
Since it seems we are showing off some food options I thought I would include couple things that I enjoy that make me feel like I am not really dieting. Here is what I made today. First. BBQ Chicken wrap. 6oz chopped chicken breast aprox 225 calories and 40gr protein Chopped Romaine lettuce 30-40 calories Chopped red onion 5-10 calories Flat Out multi grain wrap w/ flax 100 calories BBQ sauce of choice 50 calories Total: 410-425 calories, 7gr fat, and 45gr of protein.    After doing P90x tonight this lasted about 4-5 minutes... If that.  NEXT. BBQ Chicken Pizza. 3oz chopped chicken breast aprox 115 calories and 20gr protein Chopped red onion 5-10 calories Flat Out multi grain wrap w/ flax 100 calories BBQ sauce of choice 50 calories 1/2 cup reduced fat mozzarella cheese 160 calories Total: 430-440 calories each. 15gr fat. 33gr protein. For this, put the wrap in the oven at 350 for 7 minutes to make sure it doesn't get soggy from the BBQ sauce, then add all the ingredients and put it back in till the cheese is all melted. I hit it with a little garlic powder and some pepper flakes right out the oven. I may have had a couple bites before my camera could even load up...  You can reduce the chicken and cheese to match your needs. Or add... Whatever  Edit: Tonight I just had to have the one piece of pizza when it came out. It was made with the intentions of taking to work tomorrow for snacks and lunch. |
|
Quoted: Nice. I love BBQ chicken pizza.Since it seems we are showing off some food options I thought I would include couple things that I enjoy that make me feel like I am not really dieting. Here is what I made today. First. BBQ Chicken wrap. 6 After doing P90x tonight this lasted about 4-5 minutes... If that. NEXT. BBQ Chicken Pizza.  |
|
Quoted:
Quoted:
How is everyone's PT going? I'm only doing cardio but its a minimum of 45 minutes every day. I'm already feeling a difference. This. Well I started w/ 30 min and moved up to 45 today, next up is about 1 hr. All this w/ lifting added onto the end. I try to limit my caloric intake to 2k or so a day. Hope no one tells me I'm crazy.
|
|
I'm going to post my workouts, maybe someone can get some use from them...
PT this morning (15 JAN 2010) - 5min warm up run stretch Sprints and suicides on a basketball court 5min jog buddy carries on said court 5 min jog more sprints and suicides cool down stretch 3 x 10 incline @ 135, 155, 185 3 x 10 decline @ 135 3 x 10 shrugs at 115 3x10 military press (standing) @ 95 3x10 military press (sitting w/ dumbell) 40lb dumbells 3x10 neck exercises (take a 35lb plate and lay on your back and put it on your forhead and move your neck around) Hope that helps. stretch |
|
Quoted: Quoted: Just got off the elliptical. I'm like a freaking gazelle on that thing. Well, ok, maybe a fat gazelle that makes funny wheezing noises, but a gazelle none the less. Just gonna leave this here... http://www.commodore.ca/misc/jokes/dibs.jpg  |
|
Quoted: Quoted: Quoted: How is everyone's PT going? I'm only doing cardio but its a minimum of 45 minutes every day. I'm already feeling a difference. This. Well I started w/ 30 min and moved up to 45 today, next up is about 1 hr. All this w/ lifting added onto the end. I try to limit my caloric intake to 2k or so a day. Hope no one tells me I'm crazy. i would bump that down a little. 2k is "normal." (if there is such a thing) FWIW, i'd shoot for 1600-1800, depending on how it makes you feel. 4-5 small meals throughout the day should help speed up your metabolism. just eat those meals w/ a little common sense (lean protein, low fat, etc.). not trying to preach, but this helped several of my friends and my wife. |
|
A lot about diet and calories per meal, but don't forget those between meal snacks. Most of the time (for me anyway) I find myself at the fridge or snacking not because I'm hungry, but out of habit or boredom. Probably adds up to nearly the same amount of extra calories from 1-2 meals. Also portion control is key. Eating lean foods don't mean as much if your eating till you are stuffed. Enjoy your food, eat slowly, aim to stop when you are no longer hungry vs feeling stuffed (yes, there is a difference). |
|
Quoted:
Quoted:
Quoted:
Quoted:
How is everyone's PT going? I'm only doing cardio but its a minimum of 45 minutes every day. I'm already feeling a difference. This. Well I started w/ 30 min and moved up to 45 today, next up is about 1 hr. All this w/ lifting added onto the end. I try to limit my caloric intake to 2k or so a day. Hope no one tells me I'm crazy. i would bump that down a little. 2k is "normal." (if there is such a thing) FWIW, i'd shoot for 1600-1800, depending on how it makes you feel. 4-5 small meals throughout the day should help speed up your metabolism. just eat those meals w/ a little common sense (lean protein, low fat, etc.). not trying to preach, but this helped several of my friends and my wife. I've gone to all those BMR calculators and they're steering me to a little over 2k. I should be fine w/ limiting to less that 2k a day. |
|
Quoted: Quoted: Quoted: Quoted: Quoted: How is everyone's PT going? I'm only doing cardio but its a minimum of 45 minutes every day. I'm already feeling a difference. This. Well I started w/ 30 min and moved up to 45 today, next up is about 1 hr. All this w/ lifting added onto the end. I try to limit my caloric intake to 2k or so a day. Hope no one tells me I'm crazy. i would bump that down a little. 2k is "normal." (if there is such a thing) FWIW, i'd shoot for 1600-1800, depending on how it makes you feel. 4-5 small meals throughout the day should help speed up your metabolism. just eat those meals w/ a little common sense (lean protein, low fat, etc.). not trying to preach, but this helped several of my friends and my wife. I've gone to all those BMR calculators and they're steering me to a little over 2k. I should be fine w/ limiting to less that 2k a day. I agree. At the start of this deal I was 6ft1in and just a little over 200 lbs. At that point my body is consuming aprox 2,000 calories a day just to breathe and pump blood. So eating anything 2k and below while adding exercise will drop weight. Edit: Although I have been averaging around 1,600 lately. And it has been tough. Especially tonight when my girlfriend decided she wanted a pepperoni pizza...
|
|
Quoted:
Quoted:
No cadbury mini eggs or other candies this Valentine's Day or Easter. *insert "ffffffffffuuuuuuuuu..." image* Posted Via AR15.Com Mobile I refuse to go NO chocolate. Bout two times a week I allow myself two mini individually wrapped pieces of something. I might do that but I'll be hitting the gym a little harder to take care of it. |
|
Quoted: Quoted: Quoted: No cadbury mini eggs or other candies this Valentine's Day or Easter. *insert "ffffffffffuuuuuuuuu..." image* Posted Via AR15.Com Mobile I refuse to go NO chocolate. Bout two times a week I allow myself two mini individually wrapped pieces of something. I might do that but I'll be hitting the gym a little harder to take care of it. It is just about fitting it in... I won't eat it if it is going to put me over my calorie goal for the day. Nothing wrong with a little sugar at certain points. Hell my after workout protein drink has 40grams of dextrose in it. |
|
The eating habits are the hardest part... Feel like a rabbit sometimes. I would trade my left nut if someone could make a bacon cheeseburger and onion rings that fit a well balanced diet. As for now. Fruit, vegetables, and chicken every day. Oh I eat other things to, but those 3 are consumed every day at some point in large portions.
|
|
remember, it's just calories in / calories out. if you're burning more calories w/ exercise than you're taking in by eating, you'll lose weight. variables of metabolism and how much exercise will determine the speed of weight loss. just don't eat too little, or your body will try to horde what you do give it. |
|
Quoted: ... if you're burning more calories w/ exercise than you're taking in by eating, you'll lose weight. variables of metabolism and how much exercise will determine the speed of weight loss. just don't eat too little, or your body will try to horde what you do give it. This last part is where I need some input from those a bit more knowledgeable on fitness & nutrition issues... BMR is 1650-ish, expend about another 1550-ish per day, not counting exercise, for a total of about 3200 per day. (Using the detailed calculator where you estimate how much time every day you spend on various activities.) Other sites mention multiplying your BMR by 1.5 (for a person with moderate activity) to get your approximate daily calories expended, which would be 2475 per day.
My average daily diet runs between 1600 and 1800 calories (I don't eat a lot - never have).
The reason I ask is that I have been exercising since July, and have lost an average of 1 pound a month and seem to have plateaued. My aerobic capacity has improved, there has been a slight decrease in the size of my side handles, but the belly fat is still there. I have not been able to make much improvement in the addition of muscle mass. I feel that with the amount of time and effort, I should be doing better. I have some physical issues that make exercising a bit of a challenge - can give specifics if needed. |
|
Quoted: Quoted: ... if you're burning more calories w/ exercise than you're taking in by eating, you'll lose weight. variables of metabolism and how much exercise will determine the speed of weight loss. just don't eat too little, or your body will try to horde what you do give it. This last part is where I need some input from those a bit moreknowledgeable on fitness & nutrition issues... BMR is 1650-ish, expend about another1550-ish per day, not counting exercise, for a total of about 3200per day. (Using the detailed calculator where you estimate how muchtime every day you spend on various activities.) Other sites mentionmultiplying your BMR by 1.5 (for a person with moderate activity) toget your approximate daily calories expended, which would be 2475 perday.
My average daily diet runs between 1600and 1800 calories (I don't eat a lot - never have).
The reason I ask is that I have beenexercising since July, and have lost an average of 1 pound a monthand seem to have plateaued. My aerobic capacity has improved, therehas been a slight decrease in the size of my side handles, but thebelly fat is still there. I have not been able to make muchimprovement in the addition of muscle mass. I feel that with theamount of time and effort, I should be doing better. I have some physical issues that makeexercising a bit of a challenge - can give specifics if needed. Is it normal for that much of adifference to show up between calculating methods? i don't know. when i had my BMR checked, i was told that for me to get from 145 to 165 i'd have to eat about 3500 calories/day. that's a shitload of food, especially if you're eating lean. nowadays i'm at 160 and climbing, but it has been a long slow road. My goals are increasing aerobic conditioning, decreasing body fat and increasing lean muscle mass - am I eating enough? depends on your weight now and where you want to go. if you're a scrawny bastard like me, you'll have to get a part time job to support your eating habits. if you don't mind dropping some pounds, that's probably ok. the true test is how you feel. if you constantly feel tired and rundown, eat more. just don't eat so much that your weight loss slows/stops (this might be where you are now). try mixing up your exercise and diet to get over your plateau. do 4 cardio days instead of 3, or do hour weight sessions instead of 45 minutes. play around with it until you get over your hump. it is extremely difficult to put on lean muscle without your body fat % going up unless you are a stickler on diet and cardio. the easiest way to gain muscle is to eat alot, lift heavy things, & eat some more. given the info you sent w/ your pics and your stated goals, i would suggest sticking with cardio several times a week, and low-medium weight, high rep weightlifting in a "circuit style" arrangement. i don't know the extent of your injuries, so i would be very careful w/ heavy lifting (ie don't for now). i feel your pain w/ the shoulder, and if you've had surgery trust me, you don't want to aggravate it. hope that helps. YMMV, of course. |
|
Quoted: Quoted: Quoted: ... if you're burning more calories w/ exercise than you're taking in by eating, you'll lose weight. variables of metabolism and how much exercise will determine the speed of weight loss. just don't eat too little, or your body will try to horde what you do give it. This last part is where I need some input from those a bit moreknowledgeable on fitness & nutrition issues... BMR is 1650-ish, expend about another1550-ish per day, not counting exercise, for a total of about 3200per day. (Using the detailed calculator where you estimate how muchtime every day you spend on various activities.) Other sites mentionmultiplying your BMR by 1.5 (for a person with moderate activity) toget your approximate daily calories expended, which would be 2475 perday.
My average daily diet runs between 1600and 1800 calories (I don't eat a lot - never have).
The reason I ask is that I have beenexercising since July, and have lost an average of 1 pound a monthand seem to have plateaued. My aerobic capacity has improved, therehas been a slight decrease in the size of my side handles, but thebelly fat is still there. I have not been able to make muchimprovement in the addition of muscle mass. I feel that with theamount of time and effort, I should be doing better. I have some physical issues that makeexercising a bit of a challenge - can give specifics if needed. Is it normal for that much of adifference to show up between calculating methods? i don't know. when i had my BMR checked, i was told that for me to get from 145 to 165 i'd have to eat about 3500 calories/day. that's a shitload of food, especially if you're eating lean. nowadays i'm at 160 and climbing, but it has been a long slow road. My goals are increasing aerobic conditioning, decreasing body fat and increasing lean muscle mass - am I eating enough? depends on your weight now and where you want to go. if you're a scrawny bastard like me, you'll have to get a part time job to support your eating habits. if you don't mind dropping some pounds, that's probably ok. the true test is how you feel. if you constantly feel tired and rundown, eat more. just don't eat so much that your weight loss slows/stops (this might be where you are now). try mixing up your exercise and diet to get over your plateau. do 4 cardio days instead of 3, or do hour weight sessions instead of 45 minutes. play around with it until you get over your hump. it is extremely difficult to put on lean muscle without your body fat % going up unless you are a stickler on diet and cardio. the easiest way to gain muscle is to eat alot, lift heavy things, & eat some more. given the info you sent w/ your pics and your stated goals, i would suggest sticking with cardio several times a week, and low-medium weight, high rep weightlifting in a "circuit style" arrangement. i don't know the extent of your injuries, so i would be very careful w/ heavy lifting (ie don't for now). i feel your pain w/ the shoulder, and if you've had surgery trust me, you don't want to aggravate it. hope that helps. YMMV, of course. Thanks! Scrawny - I was there at one point in life. Temp sedentary lifestyle due to medical issues put the fat on 'cause I didn't lower my food intake enough, and I've been paying hell trying to get it off since then. Stupid move on my part. I feel better than I did 6 months ago, and a lot better than 1+ years ago. I'm OK with my weight not changing if I can get the belly fat replaced with muscle, but ideally I'd like to get back to 150 lean pounds. Regarding the injuries, no surgeries yet as nothing is bad "enough". Actual weight lifting as most here would do it, is completely out of the question. As for the stretching and exercises I can do, I've become a bit fanatical about making sure my form is as exact as possible and I immediately stop if I start getting pains or anything just feels "funny". Don't need to aggravate anything and spend more time wasting away. I think I'll stay on my current diet, but keep to the higher end of the calorie intake (1800-ish) for a week or two. I'll change my exercise routine up a bit and see how it goes. |
|
Down 3 pounds - body fat dropped to 21.7% from 22.4% at the start of this. Over the last two weeks my cardio performance index has increased 4 - largest gain in a two week period since I seriously started working on my fitness last July. Still have a lot of work to do. |
|
Just got off a binge weekend 'cause I had some old friends visit from out of state. Beer, ribs, cake, ice cream, the works.... Got back on the horse today without a noticeable gain in weight from the debauchery. I plan on being a straight shooter till the end now.
BTW, I'm down ~10 lbs from the start, with noticeable gains in muscular and cardiovascular endurance. My wife seems to like the direction things are going. |
|
Quoted:
Down 3 pounds - body fat dropped to 21.7% from 22.4% at the start of this. Over the last two weeks my cardio performance index has increased 4 - largest gain in a two week period since I seriously started working on my fitness last July. Still have a lot of work to do. About the same here. How in the hell are people dropping 10 or more lbs in 2 weeks. I thought that wasn't healthy, well unless its water weight. |
[ARCHIVED THREAD] - Competition Support (Page 1 of 2)
Win a FREE Membership!
Sign up for the ARFCOM weekly newsletter and be entered to win a free ARFCOM membership. One new winner* is announced every week!
You will receive an email every Friday morning featuring the latest chatter from the hottest topics, breaking news surrounding legislation, as well as exclusive deals only available to ARFCOM email subscribers.