Would you mind posting up a general overview of your diet/workout schedule for the week? I wanna see how you incorporate that kind of diet, correlating it with certain workouts. It intrigues me!

As of next week I'm probably doing this:
Monday: 3km swim
Tuesday: Muay Thai
Wednesday: 3km swim
Thursday: Rest
Friday: 65-70mi ride
Weekend: Rest

My meals are usually dependent on the workout I do. Starting with Sunday, I'll probably have something with a bit more carbs - pasta for dinner and sandwiches for lunch, with lean proteins and
tons of veggies. Repeat through Tuesday. On Wednesday, since I know I'm not doing cardio on Thursday, I'll decrease the carb count (lean proteins and salads only), and on Thursday, carbo load for my ride on Friday. Friday is another protein day for me. On the weekends...I just don't care.

Generally my diet will go as follows:
Breakfast: Cereal with strawberries, blueberries, banana, almonds, and Vanilla Silk (seriously, it's like eating ice cream for breakfast...delicious and healthy!)
Lunch: Sandwich with 2oz of turkey, spinach, bell peppers, shallots, tomato, etc etc, and a salad on the side with spinach, strawberries, almonds, and raspberry vinaigrette
Afternoon Snack: Strawberries, blueberries, banana, almonds
Dinner: 1 serving of pasta with various accoutrements, 4-5oz of chicken

I've gone from ~170 to, as of this morning, 142 (5'8", swimmer/cyclist build). Not bad at all, as my power to weight has been maintained and/or increased.

I eat lots of fruit though. So I intake a lot of fruit sugars. A LOT of fruit sugars. I really need to switch up the snacks because...as of right now, the only snacks I can think of that are healthy are fruits. But I'm not thinking hard enough. Any recommendations? More Kind bars?

 

I sent this to vltsai in PM, but it is a good point. Lots of diet programs give you theory and general rules but not a "this is what you eat" example. Sooo..... here is a day in the life for me. A week might be a bit much in detail, but my eating is very consistent. I throw a cheat meal in every 3 days or so.

Breakfast 8am-Protein pancakes that I posted about, complex carbs, protein and low fat. 2 glasses of water (Replentish glycogen stores)

I hit the gym around 10am, warmup then weights.

11am-Post workout shake (440 cals, 2/1 carb/protein)

Noon-Post workout meal. Protein and plenty of carbs. Steak + Baked potato + veggies. Fruit.

3pm-Done with work, this is my last meal with carbs, usually steak or chicken with brown rice or sweet potato.

4pm-Cardio, usually 30-40 minutes of cycling, spin bike, running.

6pm and 9pm-Lo-carb meals, steak, chicken or fish with veggies. Sometimes a fruit snack.

Repeat through the week. The philosophy of course is to get complex carbs in the morning to replenish yourself (and hydrate!), 2/1 carbs/protein post workout for recovery, another dose of carbs before evening cardio and then taper the carbs off at night but still get protein to rebuild muscle.

Again, this is my personal style of eating. Berardi's is lo-carb most of the time except a post workout shake and the meal immediately following the workouts. I'm sluggish doing it that way and found I perform better lifting or riding with morning carbs.

 

I thought this thread was closed!??

This thread makes us fat people feel guilty and discriminated against.

Lawsuit!!

 

I thought you were gonna work out?

 

You're not fat, you're an un-chiseled piece of granite waiting for the right artist. You belong here. (Please don't sue us)

 

I agree. Start slow but steady. You should get your heartrate up for at least 20 minutes a day to start. Taking a brisk walk around your neighborhood is a great way to get this done.

 

Keep tweaking my wrists... First left, then right, now left again.

Luckily this time it's no where near as bad as last time. Last one kept me out for nearly 2 weeks; this one has kept me out for about 2 day [did legs on Tuesday because I couldn't do back with my wrist hurting, now my legs are so sore I cannot walk normal.].

I keep trying to figure out how I tweak my wrists, and I think I finally found out. Always happens when benching; I think it's simply the position of my hand as I bench. I sit the bar about an inch or two too far up on my palm, which makes me lift with a slightly bent wrist right off the bat. I need to focus on wrapping my hands more around the bar and keeping my wrist completely straight.

I wear wrist wraps too, but they still don't prevent this. I probably need to work out my forearms/wrists more. Slacker, do you do that? Have any recommendations?

 

[closed]

 

I was just about to post it up, awesome!

I think I'm the same way - I like carbs so I don't know if I could do a low-carb, most-of-the-time kind of deal. If I don't do carbs, my workouts feel a lot worse since they're all cardio-type workouts. The idea for mine is to just keep saturated fats low (I seem to get a lot of unsaturated from avocados, nuts, and olive oil - gotta cut down on the oil). It seems to work, as I have energy and usually don't find myself getting too hungry...no complaints here! Though I think the biggest change is the simplest...portion control! If you've got that down, that's like 60% of the battle.



I used to do it with 10-15lb, 30sec up and 30sec down, repeat 3x.

At least they're not as bad as my wrists! I fractured my right wrist snowboarding but thought nothing of it for 5 weeks till I landed on it again. Went to get it X-Ray'd, and there it was. Well that explains why it still hurts during basic movements 4 months after the incident.

 

Wrist strengthening is different than working around specific injuries. For healthy wrist that need to be stronger, overhand rack pulls with HEAVY weight. Towel pullups. Captains of crush grip trainers.

For specific injuries I'd first lay off and rest up. Its tough to not workout, but it'll never heal if you don't rest it. After that, small movements, low weights, high reps such as the wrist roller above can be very good.

If you're tweaking wrists on bench, you need to adjust your grip. Duh. You already figured it out, your wrists should never be excessively bent back when benching. One way to correct this is to bench with your thumbs on the same side of the bar as your fingers. Just don't drop the weight forward, heh heh.