reps=repetitions or amount of times you do it...If you want muscle growth, try having shorter breaks...holding tough parts of a rep is also good as it makes you get harder muscles as long as you do it often...
btw: I'm dut :wink:
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reps=repetitions or amount of times you do it...If you want muscle growth, try having shorter breaks...holding tough parts of a rep is also good as it makes you get harder muscles as long as you do it often...
btw: I'm dut :wink:
Ho,Ho,Ho!!! "Now I have a machine gun" ~;p - Thats from "Die Hard"
But basically I just found a great article about how to structure your diet an I though that because it's Christmas and all I'd share it with you.
The article, that is, not Christmas. ~D
http://www.johnberardi.com/articles/...n/complete.htm
Ahh yes, Beradi...Check out T-Nation for some of his other articles
That's what I absolutely need, SM. :bow:Quote:
Originally Posted by SwordsMaster
Sordmaster, in your routine you say that if you don't eat any breakfast that your body will start metaboliseing its own protein, why does this happen, I thought that the body only metabolised protein as a last resort, when there was no other reserves such as fat left?
Quote:
Originally Posted by Byzantine Mercenary
Not exactly. Fat is the hardest thing to use because it is very dehydrated so it will get used last. It is supposed to be the "reserve" that will see you through the cold winter months when the hunting is scarce and all of that. In modern life, unless you still hunt your breakfast (in which case you won't metabolize muscle because you are using it), you don't need fat reserves. You will not lose muscle you lose either, but if you want to put on muscle you need to give your body extra slack and not live on the minimum. Besides, you are not using muscles during the night, so you might just lose them in the morning if you don'y put some food into your stomach fast.
And you can try it yourself. HAve breakfast and then hit the gym after a couple of hours some day.
And on another day, don't have breakfast and then hit the gym. And then compare the results and tell me which day you felt better.
Ok let’s see if anyone’s still reading this.
Age: 28 ½ (yes I still count the halves)
Gender: Male
Injuries: *deep breath* Tore 3 tendons/ligaments in my right ankle (if I step on so much as a pebble in the wrong spot I’m on my arse), left shoulder injury (rotator cuff I think, pretty bad. It happened in basic training and they said “Take Motrin and do these rubber band exercises”), broken left arm (it was years ago, a rather beautiful 45 degree break. The problem is that now I don’t feel pain in my left bicep), plus the various pains of someone who was never really in good shape to begin with (because it can’t be my age of course)
Height: 6 feet 1 ¼ inches (because every inch counts), 1.8m or whatever
Weight: 88kg, 195lbs
Body fat percentage: Good question, I have about an inch (OK, maybe more) on each side to get rid of. In the winter of ’97 it was over 30 percent. I’m trying to get some cute chick that works there to measure that so I’m in no hurry to find out.
Diet: Breakfast: 1 packet of that 40 gram Mealplex from GNC mixed in milk, and one banana. (30-45min before exercise)
Lunch: Samich with 4 slices turkey on soft oatmeal bread, 1 slice fat free sharp cheddar (because that’s what froggy likes and I don’t like American cheese).
Dinner: one piece chicken (leg or thigh), one can veggies, 1 wheat Kaiser roll toast with honey, one cup yogurt. I’ve been addicted to yogurt ever since I heard it’s the arch enemy of Montezuma. I’ve been sneaking apples rather than goodies from the candy bowl.
Workout: All mornings 30 minutes on the elliptical at a heart rate of 140
After work:
Monday: Biceps 60/10 add 10 by 10s up to 100 (total not each arm), Triceps pull down things 90/10 120/10 add 10 by 10s to 150,
Tuesday: Chest push ups using hand weights 60/10 by 10s to usually 120/10, inclined 30/10 add 5 by 10s up to 40 (or until it hurts too much), and whatever back/rowing stuff I feel like.
Wednesday: Abs/stomach (the only exercise that feels good), I’m not worried too much about those I’ve always been good there.
Thursday=Monday
Friday=Tuesday
All work’s followed by light to moderate bike for 15 min.
Goals: Mainly to do something productive until traffic dies down, 200 lbs bodyweight with 10(?) percent body fat. Overall: continuous, long-term improvement in strength and endurance with increased flexibility.
So what do I need to do to gain just 5 pounds of muscle? Am I doing anything counterproductive? My motto is usually “Stop before I black out from the pain”, of which there’s plenty, mostly in my left shoulder. Any suggestions what I should do to reach those goals? Excellent idea for a thread considering the context of this site. Thanks all for your help.
With all the injuries you've had, you need to see a trainer/sports doctor before doing any weightlifting.
Nah, I just drink water (j/k). Some of the negative effects may have been exaggerated for the sake of humor. The only real pain comes from heavy exercise and usually at the end, which is why I made the comment about going until the pain's too much.
Well, well. I'm glad this is still being read by someone. Maybe not that surprising after all those Christmas excesses :laugh4:
Anyway.
Injuries. You should be really careful with them. On average a ligament injury takes a couple of years to heal fully, and will have some reduced flexibility in that ligament for quite some time unless you do something about it. Bone injuries take about as long, although because a bone is rigid and isn't subjected to the same kind of stresses as a ligament it tends to heal faster.
So:
To strengthen your ankle: Firstly you have to stretch it. Gently as it seems quite sensitive still if you can't walk on pebbles. Stretch it consistently every day, several times a day if you can, holding every stretch for at least a minute. If there is real pain, you should visit a doctor, as there is only so much I can do giving advice over the internet.
Once you have stretched you can start doing some bodyweight exercises. Calf raises, etc. Your aim is to do them slow throughout the whole range of motion of the joint. There will be some pain. That is normal, and after the session, the joint should feel like jelly, but again, if the pain seems exaggerated, stop and ask some specialised advice.
Your arm injury should be healed if it is years old, so just watch it, and exercise normally.
About te shoulder: Keep doing those rubber band exercises until it feels easy. Then I would recommend doing bodyweight stuff, again, slow and long, through the whole range of motion.
Do pushups, pullups(chinups) and dips. That should workout both shoulders and arms enough to keep you happy. Aim for 5 sets of each exercise. You will probably start at something like sets of 2-3 reps depending on how fit you are already.
I assume all the weights on your weight routine are in lbs. Its not bad, but IMO you should start with bodyweight exercises and then work up, weights are not the best place to start.
In any occasion, I would rework your schedule a bit. Start every session with 15 mins of moderate bike, which should be a bit of a warm up for your ankle too.
After that I recommend you the pushup-pullup-dip routine, at least 3 times a week, you can work on abs or lower back or legs the other 2 days.
For fat loss I recommend a 2 mile row (if there are any rowing machines available in the gym, otherwise I think cycling and running are your only options). If you row, you should do 2 miles in under 10 mins (it's pretty tough, but you should really aim at 8 mins) and then jog for some 20 mins (2 miles) or cycle for 30 (at least 80 rpm).
Again, this routine is pretty solid and you probably woun't be able to do all that from the very beginning but it something to aim at. After a month or so, you'll see it is not as hard as it seems.
Food:
There is a breakfast example somewhere up in the thread, and I can also recommend you to have a look at this page for inspiration:
http://www.eas.com/nutrition/fatloss_plan.asp
Some general notes:
Stretch before and after exercise. Hold every stretch for some 20-30 sec, specially concentrating on the musclegroups you are going to work that session.
It's all I can think of at the moment. Hope this helps you, and good luck recovering!
PS: Just remembered. Watch you posture! Always. You can just hang on a pullup bar for a few seconds or so at the beginning and end of every session just to make sure your spinal column is straight and your nerves are more-less where they should be. The extreme pain in the shoulder could be exaggerated by some nerve getting pinched somewhere.
Great thread SwordsMaster, learned much up to this point.
I've just enlisted in the USCG (Coast Guard) and am leaving for boot camp early April. Have about 3 full months to train and I want to make the most of it.
Age: 21, male
Ht. 5'11"
Wt. 145-150lbs. fluctuates quite a bit.
Body fat: last I checked it was 8%.
Sports: Previous: Basketball, Soccer. Current: Mountain Biking.
Injuries: Nothing really. Occasional joint pain in ankles, probably from soccer & basketball.
Diet:
Breakfast: cereal/banana/toast/yogurt. definatly need to add eggs and multivit.
Lunch: turkey/chicken/roast beef sandwich, salad, yogurt.
Dinner: lot of mashed potatoes, green beans, corn, rolls, chicken, roast beef, steak when I can get it.
Snacks: sometimes I get lazy and fill up on junk. chocolate bars/chips.
Drinks: 80% pure water 20% milk, soda, juice. I do my best to drink water as often as possible.
Workout:
running 4mi. 3x/week m/w/f
pushups 4x20 m/w/f sometimes do an extra set whenever.
crunches 4x15 m/w/f sometimes do an extra set whenever.
mtn bike 6-10 mi. dirt trails/hills 2-3x/month
been doing the above for 6 weeks. except the biking which I have been doing for the last 5 years. would like to add swimming but my pool is unheated and very cold right now.
Goals: Make boot a total breeze fitness wise! Be above and beyond physical fitness requirements for graduation. Increase muscle mass by 5-10lbs. Increase muscular strength/endurance esp. upperbody. Increase flexibility. Mostly concerned with flexibility and muscular development. I feel that my cardiovascular fitness is good enough, but nowhere near a marathon runner or SEAL obviously!
Thank you for any advice.
Wow, 2 requests in 2 days! Right.
I see you are pretty fit, no need to lose bodyfat.
You definitely need some protein for breakfast, think eggs (2 or 3 at least) or chicken even. And you also need a meal an hour or so before bed. Most people find that some fiber and cottage cheese work ok before bed.
Keep in mind that approx 20% of the calories you eat a day should come from fat, both saturated and insaturated, otherwise you won't keep muscle. Colesterol is responsible for generating testosterone, which helps build and keep muscle (why do you think girls are more attracted to guys with muscle? because muscle means they generate enough testosterone), so don't overlook that.
The best thing to avoid junk food is to actually include it into your schedule. Schedule a day a week when you can eat anything you want so you don't feel guilty about it.
The best thing I can probably do is to give you the SEALS requirements and let you work towards that:
Here is the routine and approach they use in boot so you get an idea. Yes. It is pretty tough.
Good luck!
Quote:
PHYSICAL FITNESS STANDARDS ©2005 NavySEALs
PHYSICAL EVOLUTION REQUIRED TIME
FIRST PHASE
50 meter underwater swim PASS/FAIL
Underwater knot tying PASS/FAIL
Drown proofing test PASS/FAIL
Basic Lifesaving test PASS/FAIL
1200 meter pool swim with fins 45 min
1 mile bay swim with fins 50 min
1 mile ocean swim with fins 50 min
1 l/2 mile ocean swim with fins 70 min
2 mile ocean swim with fins 95 min
Obstacle course 15 min
4 mile timed run 32 min
POST HELL WEEK
2000 meter conditioning pool swim without fins Completion
1 1/2 mile night bay swim with fins Completion
2 mile ocean swim with fins 85 min
4 mile timed run 32 min
Obstacle course 13 min
SECOND PHASE
2 mile ocean swim with fins 80 min
4 mile timed run (in boots) 31 min
Obstacle course 10:30
3 I/2 mile ocean swim with fins Completion
5 1/2 mile ocean swim with fins Completion
THIRD PHASE
Obstacle course 10 min
4 mile timed run (in boots) 30 min
14 mile run Completion
2 mile ocean swim with fins 75 min
Academic standards are required on written tests before graduation from BUD/S are:
80% or above for officers 70% or above for enlisted
SUGGESTED STUDENT PREPARATION
The following workouts are designed for two categories of people: Category I are those future BUD/S students that have never or have not recently been on a routine PT program. Category II is designed for high school and college athletes that have had a routine PT program. Usually athletes that require a high level of cardiovascular activity are in Category II.
Swimming, running and wrestling are good examples of such sports.
WORKOUT FOR CATEGORY I
RUNNING: The majority of the physical activities you will be required to perform during your six months of training at BUD/S will involve running. The intense amount of running can lead to over stress injuries of the lower extremities in trainees who arrive not physically prepared to handle the activities. Swimming, bicycling, and lifting weights will prepare you for some of the activities at BUD/S, but ONLY running can prepare your lower extremities for the majority of the activities. You should also run in boots to prepare your legs for the everyday running in boots at BUD/S (Boots should be of a light-weight variety i.e. Bates Lights, Hi-Tec, Etc.).
The goal of the category I student is to work up to 16 miles per week of running. After you have achieved that goal, then and only then should you continue on to the category II goal of 30 miles per week. Let me remind you that category I is a nine week buildup program. Follow the workout as best you can and you will be amazed at the progress you will make.
RUNNING SCHEDULE I
WEEKS #1, 2: 2 miles/day, 8:30 pace, M/W/F (6 miles/ week)
WEEK #3: No running. High risk of stress fractures
WEEK #4: 3 miles/day, M/W/F (9 miles/wk)
WEEKS #5, 6: 2/3/4/2 miles, M/Tu/Th/F (11 miles/wk)
WEEKS #7,8: 4/4/5/3 miles, M/Tu/Th/F (16 miles/ wk)
WEEK #9: same as #7,8 (16 miles/ wk)
PHYSICAL TRAINING SCHEDULE I (Mon/Wed/Fri)
SETS OF REPETITIONS
WEEK #1: 4X15 PUSHUPS
4X20 SITUPS
3X3 PULL UPS
WEEK #2: 5X20 PUSHUPS
5X20 SITUPS
3X3 PULL UPS
WEEK #3,4: 5X25 PUSHUPS
5X25 SITUPS
3X4 PULL UPS
WEEK #5,6: 6X25 PUSHUPS
6X25 SITUPS
2X8 PULL UPS
WEEK #7,8: 6X30 PUSHUPS
6X30 SITUPS
2X10 PULL UPS
WEEK #9: 6X30 PUSHUPS
6X30 SITUPS
3X10 PULL UPS
* Note: For best results, alternate exercises. Do a set of pushups, then a set of situps, followed by a set of pull ups, immediately with no rest.
SWIMMING SCHEDULE I
(sidestroke with no fins 4-5 days a week)
WEEKS #1, 2: Swim continuously for 15 min.
WEEKS #3, 4: Swim continuously for 20 min.
WEEKS #5, 6: Swim continuously for 25 min.
WEEKS #7, 8: Swim continuously for 30 min.
WEEK #9: Swim continuously for 35 min.
* Note: If you have no access to a pool, ride a bicycle for twice as long as you would swim. If you do have access to a pool, swim every day available. Four to five days a week and 200 meters in one session is your initial workup goal. Also, you want to develop your sidestroke on both the left and the right side. Try to swim 50 meters in one minute or less.
WORKOUT FOR CATEGORY II
Category II is a more intense workout designed for those who have been involved with a routine PT schedule or those who have completed the requirements of category I. DO NOT ATTEMPT THIS WORKOUT SCHEDULE UNLESS YOU CAN COMPLETE THE WEEK #9 LEVEL OF CATEGORY I WORKOUTS.
RUNNING SCHEDULE II
(M/TulTh/F/Sa)
WEEKS #1,2: (3/5/4/5/2)miles 19 miles/week
WEEKS #3, 4: (4/5/6/4/3) miles 22 miles/week
WEEK #5: (5/5/6/4/4) miles 24 miles/week
WEEK #6: (5/6/6/6/4) miles 27 miles/week
WEEK #7: (6/6/6/6/6) miles 30 miles/week
* Note: For weeks #8-9 and beyond, it is not necessary to increase the distance of the runs; work on the speed of your 6 mile runs and try to get them down to 7:30 per mile or lower. If you wish to increase the distance of your runs, do it gradually: no more than one mile per day increase for every week beyond week #9.
PT SCHEDULE II
(Mon/Wed/Fri)
SETS OF REPETITIONS
WEEK #1, 2: 6X30 PUSHUPS
6X35 SITUPS
3X10 PULL UPS
3X20 DIPS
WEEK #3, 4: lOX20 PUSHUPS
10X25 SITUPS
4X10 PULL UPS
10X15 DIPS
WEEK #5: 15X20 PUSHUPS
15X25 SITUPS
4X12 PULLUPS
15X15 DIPS
WEEK #6: 20X20 PUSHUPS
20X25 SITUPS
5X12 PULL UPS
20X15 DIPS
These workouts are designed for long-distance muscle endurance. Muscle fatigue will gradually take a longer and longer time to develop doing high repetition workouts. For best results, alternate exercises each set, in order to rest that muscle group for a short time. The below listed workouts are provided for varying your workouts once you have met the Category I and II standards.
PYRAMID WORKOUTS
You can do this with any exercise. The object is to slowly build up to a goal, then build back down to the beginning of the workout. For instance, pull ups, situps, pushups, and dips can be alternated as in the above workouts, but this time choose a number to be your goal and build up to that number. Each number counts as a set. Work your way up and down the pyramid. For example, say your goal is "5."
# OF REPETITIONS
PULL UPS: 1,2,3,4,5,4,3,2,1
PUSHUPS: 2,4,6,8,10,8,6,4,2 (2X # pull ups)
SITUPS: 3,6,9,12,15,12,9,6,3 (3X #pull ups)
DIPS: same as pushups
SWIMMING WORKOUTS II
(4-5 days/week)
WEEKS #1, 2: Swim continuously for 35 min.
WEEKS #3, 4: Swim continuously for 45 min.with fins.
WEEK #5: Swim continuously for 60 min. with fins.
WEEK #6: Swim continuously for 75 min. with fins.
* Note: At first, to reduce initial stress on your foot muscles when starting with fins, alternate swimming 1000 meters with fins and 1000 meters without them. Your goal should be to swim 50 meters in 45 seconds or less.
STRETCH PT
Since Mon/Wed/Fri are devoted to PT, it is wise to devote at least 20 minutes on Tue/Thu/Sat to stretching. You should always stretch for at least 15 minutes before any workout; however, just stretching the previously worked muscles will make you more flexible and less likely to get injured. A good way to start stretching is to start at the top and go to the bottom. Stretch to tightness, not to pain; hold for 10-15 seconds. DO NOT BOUNCE. Stretch every muscle in your body from the neck to the calves, concentrating on your thighs, hamstrings, chest, back, and shoulders.
NUTRITION
Proper nutrition is extremely important now and especially when you arrive at BUD/S. You must make sure you receive the necessary nutrients to obtain maximum performance output during exercise and to promote muscle/tissue growth and repair. The proper diet provides all the nutrients for the body's needs and supplies energy for exercise. It also promotes growth and repair of tissue and regulates the body processes. The best source of complex carbohydrates are potatoes, pasta, rice, fruits, vegetables. These types of foods are your best sources of energy.
Carbohydrates, protein, and fat are the three energy nutrients. All three can provide energy, but carbohydrate is the preferred source of energy for physical activity. It takes at least 20 hours after exhaustive exercise to completely restore muscle energy, provided 600 grams of carbohydrates are consumed per day. During successive days of heavy training, like you will experience at BUD/S, energy stores prior to each training session become progressively lower. This is a situation in which a high carbohydrate diet can help maintain your energy.
The majority of carbohydrates should come from complex carbohydrate foods that include bread, crackers, cereal, beans, peas, starchy vegetables, and other whole grain or enriched grain products. Fruits are also loaded with carbohydrates. During training, more than four servings of these food groups should be consumed daily.
Water intake is vital; stay hydrated. You should be consuming up to four quarts of water daily. Drink water before you get thirsty! ! ! Substances such as alcohol, caffeine and tobacco increase your body's need for water. Too much of these substances will definitely harm your body and hinder your performance. Supplemental intake of vitamins, as well, has not been proven to be beneficial. If you are eating a well balance diet, there is no need to take vitamins.
TRAINING TABLE CONCEPT
NUTRIENT INTAKE
Carbohydrates 50-70% of calories
Protein 10-15% of calories
Fats 20-30% of calories
IN SERVICE CANDIDATES
Requirements and procedures for BUD/S training application. Package Requirements:
1. Meet ASVAB test score requirement
2. Meet age, EAOS and rating requirement (page 13 may be required)
3. Pass physical screening test
4. Pass diving physical
Procedures:
1. Put in a "Special Request Chit" through your chain of command requesting BUD/S training.
2. Submit a "Personnel Action Request" (Form 1306/7) to SPECWAR/Diver assignment. Submit the following with your request: a. A certified copy of your ASVAB test scores b. Your physical screening test results c. Pressure and oxygen tolerance test results (if completed) d. Your completed diving physical (Form SF88 - SF93) e. Certified copy of your latest performance evaluation report
3. Mail your package to:
SPECWAR/Diver Assignment
NMPC 401D
Department of the Navy
Washington D. C. 20379
Phone number: Com (703) 614-1091
DSN 224-1091/92
REQUIREMENTS
Physical/Mental
1. Pass a diving physical exam
2. Eye sight cannot be worse than 20/40 in one eye and 20/70 in the other eye and must be correctable to 20/20 with no color blindness
3. Minimum ASVAB score: VE + AR= 104, MC = 50
4. Must be 28 years old or less
5. Only men are eligible
Physical Screen Test 1. 500 yard swim using breast and/or side stroke in 12:30 Ten minute rest
2. Perform minimum of 42 pushups in 2 minutes Two minute rest
3. Perform minimum of 50 situps in 2 minutes Two minute rest
4. Perform at least 6 pull ups, no time limit Ten minute rest
5. Run 1.5 miles wearing boots and pants in 11:30
*As a reminder, there are no maximums on these physical tests. Prospective trainee should provide the best scores possible, i.e., give his best effort.
I'm getting the protien into my breakfast. Picked up plenty of good fats and cholesterol, multivitamins, cottage cheese (have to get used to eating that stuff heh), and some shakes today. I think sat/sunday will be a good day for eating junk. I'll feel lazy and ready to work on monday.
The SEALs program looks like worlds of fun/pain. :)
Thanks SwordsMasterQuote:
Originally Posted by SwordsMaster
I know its a odd question but is there any way to work out body fat without an anyliser as i don't have one?
also you say you need to eat fat to keep muscle, why is that?
Analyzers aren't that accurate any way...the % isn't really important, if you're trying to measure progress just use the mirror or a tape measure around the waste.Quote:
Originally Posted by Byzantine Mercenary
Fat is part of any healthy diet. The way you'll lose muscle is from not using it, dieting, or doing lots of running/cardio.
The mirror or and objective person (for the narcissists among us:wink:) is good enough for most people
If you want really accurate measures, go to a doctor or pharmacist. Most of the time squeezing your belly works :laugh4:
i know, its just that the diet you found required you to know your lean body mass to work out how much to eat and i wanted to know how to work out by % body fat to work it out
Hello again,
I thougth I'd revive the thread a little, and brag about my new program while i'm here anyway. It had to be done.
I developed a new program after christmas to help me get back into shape pretty quickly and still build some muscle although at a much slower rate. So this is what I do:
Program is to be performed on Mon, Wed, Fri, with friday's being the lighter session.
Stretching
Rower: 2000m in 8min
3 mile jog
5x10 pullups
5x10 dips
I usually superset these, take about 2 min break in between each set of pullups-dips
_________________
On Mon/Fri
5x8 Clean Jerk - this is a great exercise but needs good form. You could hurt yourself.
______________________
On Wed
5x8 Benchpress
______________________
Always
5x8 Upright Row
5x6 Bicep curls - alternate underhand grip and overhand grip
5x8 Squats - weighted obviously
5x4 one handed pushups with each hand. This might look like too little, but your arms are not capable of much more, trust me.
4x10 dragonflies. If you don't know what this is, its a bit hard to explain, you should find a picture somewhere.
Cool down.
Enjoy:2thumbsup:
Stumbled upon another article while messing around with my PC. Here is the link.
Good link, I like the language and ideas. :2thumbsup: Unfortunately I had to strangle my cook and manservant (he witnessed me killing the cook) so I'm preparing MY OWN meals and don't have time to dally about as much as the article suggests. Oh and I think I'll stay away from the jellyfish banana smoothie.
try this one
Bookmarked! To what extent does soil quality affect nutrient content? I'm from black dirt country and kinda have a gardening fetish.Quote:
Originally Posted by SwordsMaster
Quote:
Originally Posted by Vladimir
Can't answer that one, mate. I grew up in a city. Although, I think that the less **** you put in the soil, the better, but can't back it up with any figures.
Huh. I thought more **** the better. :laugh4:Quote:
Originally Posted by SwordsMaster
Tadaaaa!!!
I'm back! You thought you had enough fitness, and I had enough with giving advice but you should think again. I'm back with new and foolproof methods for strength training and nutrition advise.
Food:
this is what you should eat:
1. Oatmeal
If I could only choose one source of complex, starchy carbohydrates for a fat loss program, this would be it! Oatmeal is the one carbohydrate food that virtually 100% of all bodybuilders and fitness models eat on a daily basis. What makes it so great? Well, although it’s a starchy carbohydrate, oatmeal has a nice balance between carbs, protein and good fat. A half a cup contains 3 grams of fat, 27 grams of carbs and 5 grams of protein. The low glycemic index, combined with the presence of protein and fat makes oatmeal a very slowly released carb – exactly what you’re looking for when you want to get lean.
Make sure you choose the all-natural oats; either old-fashioned oats or the quick oats. Stay away from the sweetened and or flavored oatmeal packets.
2. Potatoes (white or red)
Potatoes have earned an undeserved reputation as a food to avoid on a fat loss program. But think about it; Potatoes meet every criteria of a great carbohydrate: potatoes are a complex carb. They are all-natural. They contain fiber, vitamins and minerals. They are filling. They are low in calories. So why do people avoid them? One reason is because they confuse a dry potato with a loaded potato. Smother a potato with butter, sour cream and bacon bits and then you’ve got yourself a fattening, calorie-dense ensemble. Eat it dry or top it with Butter sprinkles, salsa or your favorite low fat, low calorie topping and you can’t go wrong.
3. Green fibrous vegetables (broccoli, green beans, asparagus, lettuce, etc)
4. Fresh Fruit
5. Chicken Breast (and Turkey Breast)
6. Egg whites
7. Fish and shellfish
Many people complain about the lack of variety in a bodybuilding-style fat-burning diet, which typically has you eating egg whites, tuna and chicken day in, day out.
What most people don’t eat enough of is fish and seafood. By using different types of fish and shellfish as protein sources, you can add an incredible amount of variety a well as getting those valuable good fats. Here is just a partial list of fish to consider: salmon, tuna, haddock, flounder, mackerel, trout, snapper, sea bass, swordfish, mahi mahi, perch, orange roughy, sole, Halibut, herring cod and catfish.
As with other meats, eat your fish baked, grilled or broiled and avoid fatty, high calorie sauces and butter. Most fish are very low in fat and high in protein. Some fish, such as salmon, mackerel, sardines, herring and trout, are high in fat. However, because fish is so high in Omega 3 fatty acids, these fish can and should be used liberally. Shellfish have many of the benefits that fish have and it can add some variety to your diet if you’re getting bored of egg whites and chicken. This category includes shrimp, crab, lobster, mussels, etc. By the way, when you’re eating in restaurants, fish is a great choice, as long as you make sure there are no hidden bad fats or extra calories
8. Lean red meat
Bodybuilders are quite famous for loving their red meat. Many bodybuilders believe that red meat helps muscle growth, and there may be much truth in that statement. Red meat is high in protein, B-12, iron and creatine. The problem with most cuts of red meat is the high fat content. However, not all cuts of red meat are the same. It’s a mistake to label the entire red meat category as a no-no because of high fat content. If you carefully choose the leanest cuts possible and keep your portion sizes small, red meat can be a great addition to a fat burning program. For example, a 6 oz serving of lean, trimmed top round steak has only 9 grams of fat, while a 6 oz of untrimmed porterhouse has 37 grams of fat (and the 18 oz porterhouse you’re often served in a steak house has over 100 grams of fat!)
(Some of the explanations are compiled from Tom Venuto's Foods that burn fat, foods that turn to fat)
Tomorrow we'll come back with some training advice
Hello Ive been lifting for about a year and half now and wanted to get some opinions
Gender:Male
Age:15
Heghit: 6
Weghit:226
Injuries: busted up my right ankle pretty bad last year some guy stood me up and another hit me from behind and everything moved...ecept the ankle. The only other major injury Ive had was a broken hand I got when 2 football helemets decided to say hello.
Body Fat: I dunno not that bad but could be better
Diet: Breakfest (note what usually/try to have)
2 Eggs
2 slices of cheese
ethier bagels or tortillas
Banna
OJ
Milk
Whey
Vitaman
Lunch
milk
gatorade
2 chicken sandwhices
Dinner
Big Bowl of Spagetti and Meatballs (or another good carb and meat)
PB sanich
Banna
Vitaman
Gatorade
Milk
I need to keep a good supply of calories for the absolute hell the foot ball coahces put us though
M-F 1 and half hours in 100 degree weather doing pushups running hitting eachother jumping rope all in full pads!1!
Then they make us come after school to lift I max the follwing
Bench: 240
Squat: 365
Power Clean: 205
Am I doing right?
Damn, I can't even lift as much as a 15 year old. :shame:
Continuing the fat burning post:
What is more important for burning fat, getting enough sleep or not eating before you sleep? I'm starting to think that going to the gym after work and fighting the traffic after isn't giving me enough time between eating dinner to going to bed. There's at most a 3 hour difference between the two. I'd love the option to stay up later or sleep in later but unfortunately that's not possible.
another question, if you build up muscle and then stop compleately for a few months will you lose all of the muscle or just some of it?
Well, how much are you eating before going to bed? It also depends on what you are eating.Quote:
Originally Posted by Vladimir
Sleeping is almost the ideal way to burn fat. All the little movements you make when sleeping burn primarily fat for energy. Because of this, light cardio right after waking up, before breakfast, is the best for burning fat. Your body has lots of fat already in the bloodstream ready to use for energy.