The Official TS Workout & Nutrition Thread
Sep 2, 2011 | 10:10 AM
#911
Teamspeed Pro
Joined: Feb 2011
Posts: 2,770
vltsai, i think it's easier if you tell us what your food usually consists of because you are the one who can know when and what to do at the gym. we can only give our 2 cents in the kitchen 
to answer your question, when i was ~162 i gave myself a day off every 10 days, OR, up the cardio on days where i ate freely night before
one thing is for certain though: free/cheat meals should not consist of sugary foods. fat is a lot better, and is a whole lot more misunderstood
you can substitute your protein/veggie choices to dense up the calories without changing your lifestyle + Eating habits, so let's see what your meal plan is like
to answer your question, when i was ~162 i gave myself a day off every 10 days, OR, up the cardio on days where i ate freely night before
one thing is for certain though: free/cheat meals should not consist of sugary foods. fat is a lot better, and is a whole lot more misunderstood
you can substitute your protein/veggie choices to dense up the calories without changing your lifestyle + Eating habits, so let's see what your meal plan is like
Sep 2, 2011 | 11:21 AM
#912
Teamspeed Senior Member
Joined: Apr 2011
Posts: 790
From: The OC
Thanks for the input, guys!
Coincidentally, I just started doing the carb-tapering. I used to load up on carbs with every meal while cutting weight because it would give me so much energy for a cardio blast the next day. I decided to see how changing my carb intake throughout the day would affect me...so I'm generally starting off with lots of fruit in the morning, a sandwich for lunch, and dinner is protein and veggies only. So far it seems to be doing okay for me, though I haven't been doing it for long enough to know for sure. But I think past that, portion control is going to be my biggest thing. For the most part, I'm pretty good about that, but I do break it every now and then (ie visiting my parents or brothers and getting dim sum for lunch). It's a process, and I'm working on it!
I'm definitely going to consider doing that - I started to cut the distances in my workouts a little bit last week but it just felt like I was much more susceptible to changes in the diet on the weekend. I gotta be careful about that though, as those will kill me.
Here's how my days usually go (as of late, anyway):
Morning push ups and ab circuit
Breakfast:
Smoothie - 1/2 cup of Silk (Vanilla, or Coconut Vanilla recently), 1/3 cup of blueberries, 3 strawberries, 1 banana, bit of walnuts, bunch of mint, and ice
Wheat toast with 1tsp of peanut butter
Fish oil and a multivitamin
Cardio sesh, 3km in the pool or 1.5 hours of muay thai
Post-workout snack: Banana, or maybe a smoothie depending on how I feel
Lunch:
Sandwich - 1-2oz of turkey, lots of veggies
Salad - 1-2 cups of spinach, maybe some fruit, 1 tbsp (max) of some vinaigrette
1/4 avocado, distributed between the salad or sandwich depending on how I'm feeling
Mid-afternoon snack: Banana
Dinner:
4-5oz of lean protein, mostly chicken breast but lately adding more fish again, pork loin every now and then
Veggies on the side, ie asparagus or green beans
Maybe a salad with 1-2 cups of spinach and whatever else I plan on throwing in, 1tbsp (max) of some vinaigrette
Like SoCal had recommended, I had been starting the days with a good amount of carbs in the morning - simple sugars from the fruits, complex from the toast, and lots of fiber so that my body doesn't get a blood sugar spike of some sort, and ease up on it throughout the day, with a couple slices of bread for lunch for some complex carbs, and the bananas for snacks to keep my energy up and my hunger down. Dinner has no carbs (used to carbo load, but don't feel the need to do so anymore), but more protein than before to make sure my body can repair. Overall, my diet is fairly low on glycemic load because while I take in lots of sugar from fruits, the fiber keeps it from spiking my blood sugar levels very quickly, so I'm not worried about that. There's a decent bit of fat involved in the form of olive oil - dinner is cooked in a pan so there's always some oil involved, though I'm working on cutting that out by using an oven more, though I don't want to cut it too much because I like having a bit of good fat in my diet.
Generally, I find myself at sub-2000 calories (without even trying, really, it's not hard for me to keep myself there), but not necessarily low on energy either. I don't have random cravings during the day, and it's rare that I find myself getting super hungry in the mid afternoon (else I would just go nuts on snacks after work).
That's basically how I've eaten for the past 2 weeks, but throughout the summer while I was cutting weight I'd throw in pasta at dinner, and much more fruit throughout the day. If I'm not exercising (Thursday rest days), I eat a little less, and if I know I'm going nuts (cycling training days), I'll eat more. I think the problem comes on those single days where I just eat badly, and it seems like I've reversed like 1 week's worth of workouts, and I feel like I'm back to square one. I would have figured with the amount of exercise I was doing that my body would be in burn mode, and I'd process a pretty bad meal in short time, but for whatever reason, I feel it more. Maybe it's because I'm cognizant of how bad some meals can be.
Also, haven't had any alcohol for almost 4 months. That's certainly helped in working off last summer's party gut.
Should I be worried about that though? I know I shouldn't go nuts but as it stands, do I need to fret about what I eat very much, given that during the week, my diet is as stated above? Or can I just start worrying less and doing my thaaang and enjoying liberties a bit more since I'm not trying to cut weight so much?
Sorry it's so long-winded, I'm very interested in figuring this whole balance thing out because it's never been something I was good at. I can go all out and gain bulk or lean up, but for whatever reason it's difficult to keep it RIGHT in between to where I can just balance it. For whatever reason, that's the hardest part, and I want to figure out how to do it so that I can maintain my weight for as long as I can.
High carbs low protein in the morning, try to go about half and half at lunch, and high protein/low carbs at night. Your body needs more carbs when you wake up to fuel/jump start your day. At lunch, you are reducing carbs and increasing the protein intake to maintain your sugar levels. For dinner, you (or at least I do) want to increase the amount of protein you take in so your body has a chance to use that protein to repair your body when you rest.
I agree that portion control is a big deal, but it is second fiddle to eating correctly. Carbs are GREAT for you, but make sure you are eating the right types: fruits, leafy green veggies, broccoli, etc. Protein is obvious, but try to eat lean protein: in other words, don't eat steak for every meal. Lean boneless/skinless chicken, fish, etc., though there is nothing wrong with red meat.
Keep doing what you are doing physically, and maintaining what weight you are will be as simple as a tweak here and there in your diet.
Just remember, everything in moderation is key to maintaining... Good luck V!
I agree that portion control is a big deal, but it is second fiddle to eating correctly. Carbs are GREAT for you, but make sure you are eating the right types: fruits, leafy green veggies, broccoli, etc. Protein is obvious, but try to eat lean protein: in other words, don't eat steak for every meal. Lean boneless/skinless chicken, fish, etc., though there is nothing wrong with red meat.
Keep doing what you are doing physically, and maintaining what weight you are will be as simple as a tweak here and there in your diet.
Just remember, everything in moderation is key to maintaining... Good luck V!
vltsai, i think it's easier if you tell us what your food usually consists of because you are the one who can know when and what to do at the gym. we can only give our 2 cents in the kitchen
to answer your question, when i was ~162 i gave myself a day off every 10 days, OR, up the cardio on days where i ate freely night before
one thing is for certain though: free/cheat meals should not consist of sugary foods. fat is a lot better, and is a whole lot more misunderstood
you can substitute your protein/veggie choices to dense up the calories without changing your lifestyle + Eating habits, so let's see what your meal plan is like
to answer your question, when i was ~162 i gave myself a day off every 10 days, OR, up the cardio on days where i ate freely night before
one thing is for certain though: free/cheat meals should not consist of sugary foods. fat is a lot better, and is a whole lot more misunderstood
you can substitute your protein/veggie choices to dense up the calories without changing your lifestyle + Eating habits, so let's see what your meal plan is like
Morning push ups and ab circuit
Breakfast:
Smoothie - 1/2 cup of Silk (Vanilla, or Coconut Vanilla recently), 1/3 cup of blueberries, 3 strawberries, 1 banana, bit of walnuts, bunch of mint, and ice
Wheat toast with 1tsp of peanut butter
Fish oil and a multivitamin
Cardio sesh, 3km in the pool or 1.5 hours of muay thai
Post-workout snack: Banana, or maybe a smoothie depending on how I feel
Lunch:
Sandwich - 1-2oz of turkey, lots of veggies
Salad - 1-2 cups of spinach, maybe some fruit, 1 tbsp (max) of some vinaigrette
1/4 avocado, distributed between the salad or sandwich depending on how I'm feeling
Mid-afternoon snack: Banana
Dinner:
4-5oz of lean protein, mostly chicken breast but lately adding more fish again, pork loin every now and then
Veggies on the side, ie asparagus or green beans
Maybe a salad with 1-2 cups of spinach and whatever else I plan on throwing in, 1tbsp (max) of some vinaigrette
Like SoCal had recommended, I had been starting the days with a good amount of carbs in the morning - simple sugars from the fruits, complex from the toast, and lots of fiber so that my body doesn't get a blood sugar spike of some sort, and ease up on it throughout the day, with a couple slices of bread for lunch for some complex carbs, and the bananas for snacks to keep my energy up and my hunger down. Dinner has no carbs (used to carbo load, but don't feel the need to do so anymore), but more protein than before to make sure my body can repair. Overall, my diet is fairly low on glycemic load because while I take in lots of sugar from fruits, the fiber keeps it from spiking my blood sugar levels very quickly, so I'm not worried about that. There's a decent bit of fat involved in the form of olive oil - dinner is cooked in a pan so there's always some oil involved, though I'm working on cutting that out by using an oven more, though I don't want to cut it too much because I like having a bit of good fat in my diet.
Generally, I find myself at sub-2000 calories (without even trying, really, it's not hard for me to keep myself there), but not necessarily low on energy either. I don't have random cravings during the day, and it's rare that I find myself getting super hungry in the mid afternoon (else I would just go nuts on snacks after work).
That's basically how I've eaten for the past 2 weeks, but throughout the summer while I was cutting weight I'd throw in pasta at dinner, and much more fruit throughout the day. If I'm not exercising (Thursday rest days), I eat a little less, and if I know I'm going nuts (cycling training days), I'll eat more. I think the problem comes on those single days where I just eat badly, and it seems like I've reversed like 1 week's worth of workouts, and I feel like I'm back to square one. I would have figured with the amount of exercise I was doing that my body would be in burn mode, and I'd process a pretty bad meal in short time, but for whatever reason, I feel it more. Maybe it's because I'm cognizant of how bad some meals can be.
Also, haven't had any alcohol for almost 4 months. That's certainly helped in working off last summer's party gut.
Should I be worried about that though? I know I shouldn't go nuts but as it stands, do I need to fret about what I eat very much, given that during the week, my diet is as stated above? Or can I just start worrying less and doing my thaaang and enjoying liberties a bit more since I'm not trying to cut weight so much?
Sorry it's so long-winded, I'm very interested in figuring this whole balance thing out because it's never been something I was good at. I can go all out and gain bulk or lean up, but for whatever reason it's difficult to keep it RIGHT in between to where I can just balance it. For whatever reason, that's the hardest part, and I want to figure out how to do it so that I can maintain my weight for as long as I can.
Last edited by vltsai; Sep 2, 2011 at 11:23 AM.
Sep 2, 2011 | 10:29 PM
#913
Teamspeed Pro
Joined: Sep 2009
Posts: 5,470
From: Bellevue WA
I drank last night, was hung over this morning. Crushed my practice lab for the test I'm prepping for so I decided to go for a ride. Ugh... I normally do this in under 2 hours. Heavy bike + hung over + awful leg cramps=disaster. 10 miles in 3 hours. There was some climbing involved of course. I don't regret it though, gotta hit all my trails before I move.
Sep 3, 2011 | 05:49 AM
#914
TEAMSPEED.COM
Joined: Jan 2008
Posts: 14,842
Tahoe may very well be my number one choice should I ever want to move abroad, based solely on your photos Slacker. Wish I had those trails. And I just realized while typing this how that is kind of an asshole thing to say to someone who's moving away from there 
Sep 3, 2011 | 11:55 AM
#916
Teamspeed Pro
Joined: Sep 2009
Posts: 5,470
From: Bellevue WA
It's my #1 place to move when I have enough money to not need to work full time. Great environment, but there just isn't enough money/companies up here to do anything but struggle to get by.
Sep 5, 2011 | 03:23 AM
#918
Teamspeed Pro
Joined: Jan 2011
Posts: 3,539
Went for a 5 mile run Friday night and felt amazing. Planning on another in the morning. I've been working on flexibility, as being tall has it's disadvantages, with a lot of dynamic stretches. Limited space and facilities here so will probably add on a simple push up/squats/dips/sit up routine and variations on those exercises.
Sep 5, 2011 | 04:43 AM
#919
Thread Starter
| Banned
Joined: Sep 2009
Posts: 5,184
I actually did a CF rx'd WOD yesterday- front squats- 3,3,3,3,3 (5 total sets of 3 reps at MAX weight).
135 x 15, then 225 x 5 for warmup.
245 x 3, 275 x3, 275 x 3, 275 x 3 (failed on 3rd rep), 275 x 3 (failed on 3rd rep again).
135 x 15, then 225 x 5 for warmup.
245 x 3, 275 x3, 275 x 3, 275 x 3 (failed on 3rd rep), 275 x 3 (failed on 3rd rep again).
