Diet and Exercise..

[Matt_x]

Can you guys share your diet and exercise regimen that has given you guys the most success. Having a nutritional diet works hand in hand to optimize the body shape goal..

 

[922493]

I'm no expert on it but I'd say that it depends entirely on your end goals. To that end, a little more information may help the right people to come up with an answer for you

 

[Matt_x]

I'm no expert on it but I'd say that it depends entirely on your end goals. To that end, a little more information may help the right people to come up with an answer for you

Thanks but I was going more for ____X_____ diet has helped with achieving _____x_____ results.

For example: The Adkins diet has helped me lose 10 pounds while running a mile a day. Or the Low-Carb diet has helped with my diabetes and has stabilized a steady blood pressure.

A brief detail description of a regimen might help folks who are struggling with similar health/ body goals. Hope this clarifies the purpose of this thread. :wink:

 

[Sklar]

I do this for my side business.

I'm not sure I can give you links and such in open forum as that might count as solicitation.

Send me a pvt message and we can talk.

Sklar

 

[Matt_x]

I do this for my side business.

I'm not sure I can give you links and such in open forum as that might count as solicitation.

Send me a pvt message and we can talk.

Sklar

Thanks your advise here will be appreciated, I would consider getting an approval from Rob_E first before adding any links. However as far as I know; any non profit link is allowed but MUST be included in your signature.

Although we don't have them up there yet... The rules still apply here.

 

[M_For_Morocco]

Thanks but I was going more for ____X_____ diet has helped with achieving _____x_____ results.

For example: The Adkins diet has helped me lose 10 pounds while running a mile a day. Or the Low-Carb diet has helped with my diabetes and has stabilized a steady blood pressure.

A brief detail description of a regimen might help folks who are struggling with similar health/ body goals. Hope this clarifies the purpose of this thread. :wink:

Can you share both this prigrams please ??

 

[Exbiker]

I don't follow my diet absolutely rigorously, but it's been recommended by my gym instructor. Generally I do follow it fairly well... easy enough to do, once you get into certain habits/patterns ( for shopping, laying out the kitchen, etc ).

Basically 4x meals daily with measured/weighed amounts ( 175g give or take ) of protein sources such as grilled chicken, steak, or fish. Some of these with greens, e.g. kale, spinach, broccoli or asparagus, some of them with small portion of boiled rice ( initially this wasn't allowed, but after 3 or 4 weeks you do need some more carb input ).

Also small amounts of nuts and seeds, e.g. cashew, almond, pumpkin seeds, sunflower seeds.

I'm generally avoiding bread, and white potatoes. But sweet potato is back on the menu ( baked ).

Also taking post-gym milkshake / whey protein, and SMALL amounts of other vegetables. I tend to avoid too much fruit - it's basically made of sugar - but occasionally if I do need a fix, some pineapple or mango might be good.

Also take BCAAs and casein shake before bed.

Drinking lots of water.

Hope this is useful - it is working quite well for me now.

 

[XXXWolverineXXX]

I don't left weights but I do a lot of calisthenics. My normal workout is 1,500 push ups on chest day, 15 sets of 10 pull ups and 500 no weight squats on leg day I do 3 days on and 1 day off.

 

[Matsi]

Not much of a legit 'regimen' but--

- I consume 700-1100 mostly-healthy calories a day (I can never seem to hit the recommended 1,200 minimum unless I have a cheat meal or eat junk food)

- Try to drink a lot of water, even though it makes me have to pee constantly lol

- I walk on the Bowflex Treadclimber 5-6 nights a week for about 45 minutes at 2.7 mph speed.

- Oh and I sometimes squat but I was blessed *back there* so there's not much need or desire to do it often. :wink:

That's it.

 

[Evenflow618]

My diet consists of 3 to 4 meals a day. I eat everything. I try not to be picky since wasting or rejecting food is bad. However, when you are young I dont think your diet matters because you burn off the calories by just walking.

 

[Snarky_succubus]

A high protein/moderate carb diet with a couple cheat meals a week + lifting and yoga has helped me... Lose 120ish pounds of fat and put on enough muscle to make insecure boys call me she-hulk.

 

[Matt_x]

Can you share both this prigrams please ??

Erm?? Those were only examples to clarify the intent of this thread. Along the way maybe you will find something useful that other members have shared, for you to try. :redface:

I don't follow my diet absolutely rigorously, but it's been recommended by my gym instructor. Generally I do follow it fairly well... easy enough to do, once you get into certain habits/patterns ( for shopping, laying out the kitchen, etc ).

Basically 4x meals daily with measured/weighed amounts ( 175g give or take ) of protein sources such as grilled chicken, steak, or fish. Some of these with greens, e.g. kale, spinach, broccoli or asparagus, some of them with small portion of boiled rice ( initially this wasn't allowed, but after 3 or 4 weeks you do need some more carb input ).

Also small amounts of nuts and seeds, e.g. cashew, almond, pumpkin seeds, sunflower seeds.

I'm generally avoiding bread, and white potatoes. But sweet potato is back on the menu ( baked ).

Also taking post-gym milkshake / whey protein, and SMALL amounts of other vegetables. I tend to avoid too much fruit - it's basically made of sugar - but occasionally if I do need a fix, some pineapple or mango might be good.

Also take BCAAs and casein shake before bed.

Drinking lots of water.

Hope this is useful - it is working quite well for me now.

I follow a similar path though my fitness goal requires me to eat more in order to bulk up and add more muscle. The only thing that I dread though is having to cook and prepare the meals after having already done my exercise usually in the afternoon. I also but not always drink a protein shake before going to bed.

I thought fruit and vegetables was a key balance nutrition to a healthy meal plan. I implement fruits on a daily for myself. Nice post!! and tasty looking meals. yum: :tongue2:

I don't left weights but I do a lot of calisthenics. My normal workout is 1,500 push ups on chest day, 15 sets of 10 pull ups and 500 no weight squats on leg day I do 3 days on and 1 day off.

Cool and overtime how long did or do you start seeing results with your routine.

Not much of a legit 'regimen' but--

- I consume 700-1100 mostly-healthy calories a day (I can never seem to hit the recommended 1,200 minimum unless I have a cheat meal or eat junk food)

- Try to drink a lot of water, even though it makes me have to pee constantly lol

- I walk on the Bowflex Treadclimber 5-6 nights a week for about 45 minutes at 2.7 mph speed.

- Oh and I sometimes squat but I was blessed *back there* so there's not much need or desire to do it often. :wink:

That's it.

Thank you for sharing, is the routine mainly to keep your body active and lean..... Nice :spank:

My diet consists of 3 to 4 meals a day. I eat everything. I try not to be picky since wasting or rejecting food is bad. However, when you are young I dont think your diet matters because you burn off the calories by just walking.

I agree to some degree, but most of the results comes from what you put in.

A high protein/moderate carb diet with a couple cheat meals a week + lifting and yoga has helped me... Lose 120ish pounds of fat and put on enough muscle to make insecure boys call me she-hulk.

I like your whimsy approach :tongue:

Could you share with the rest of the class. I'm sure the women here might take interest in your routine.

 

[socalfreak]

Weight training seven days a week...
A small amount of cardio to warm up..nothing really challenging.
I average one day off a month from the weights.
Three workouts done in rotation: "push" day= chest, shoulders& triceps. "pull" day= back & biceps. And, legs & abs.
12-16 sets per body part. All sets done to failure. I don't count reps. If it feels like I'm doing too many,I add weight.

My diet is high calorie, high protein,a good amount of carbs.
Five or six meals a day.
A mountain of vitamins, protein shakes, weight gain shakes, pre workout drinks ...and, my all-time favorite supplement, Humapro amino acid pills.
I have cheat meals every week....pizza is the norm.
I aim for an intake of 5,000 calories a day.

I stay fairly lean mostly due to my workout regimen & having a physical job.

 

[Snarky_succubus]

Weight training seven days a week...
A small amount of cardio to warm up..nothing really challenging.
I average one day off a month from the weights.
Three workouts done in rotation: "push" day= chest, shoulders& triceps. "pull" day= back & biceps. And, legs & abs.
12-16 sets per body part. All sets done to failure. I don't count reps. If it feels like I'm doing too many,I add weight.

My diet is high calorie, high protein,a good amount of carbs.
Five or six meals a day.
A mountain of vitamins, protein shakes, weight gain shakes, pre workout drinks ...and, my all-time favorite supplement, Humapro amino acid pills.
I have cheat meals every week....pizza is the norm.
I aim for an intake of 5,000 calories a day.

I stay fairly lean mostly due to my workout regimen & having a physical job.

My workout regimen is the same, but I typically take one day off a week, sometimes two depending on my work schedule.

My diet is different. When focusing on cutting fat I do best at around 2000-2300 calories a day. Right now I'm probably closer to the 3000/day mark. I'm still dropping fat, just not as rapidly as I can. I try to keep my protein around 200g a day and I do best when my diet is high in healthy fats. My carb intake varies depending on how hard I'm training. I let my body tell me where I need to be. If I'm feeling weak/lightheaded/sluggish I'll toss a bagel or some extra rice into the mix but on a typical day I take in about a half cup of rice and a cup of cereal or oatmeal and the rest of my carbs in veggie form.

Everyone's body is different. Listen to it. Period. Male or female really makes no difference in how you train or eat. It's about your size/body composition... And maybe whether or not you tend to be insulin resistant. I have PCOS and a history of obesity. My insulin resistance goes up when my workouts are lacking so carbs can be an issue. Also, I'm 5'9" and 200 pounds with a significant amount of muscle on my frame... My calorie intake is higher than would be the average female looking to lose weight.

Bottom line - don't eat crap and get off your ass. The more muscle you have, the more fuel you need, the easier it becomes to lose fat. Burn more calories than you use and you will lose weight. Educate yourself... And women... Lifting weights will NOT make you look like a man. Even my muscle mass is unusual... I work my ass off to make gains and my testosterone level is significantly higher than normal because of my PCOS, so I gain much more easily than the average woman.

 

[Road_cyclist]

Being a cyclist it is important for me to keep my weight low, and have lots of energy.

I keep it simple. Low on carbs, low on sugars, high on protein. I avoid saturated fats.

I do take carbs the day before long rides or races. And fast sugars during the ride. That's where the energy comes from. During the rides it is of course energy drink, energy bars, and gels. But I don't take supplements or vitamin pills or powders.

To sum it up. I actually eat a lot of different things. But it is very important for me that food is fresh, natural, and unprocessed. I do occasionally sin with a sumptuous meal, but also then it is important for me that it's all fresh and natural.

 

[AlteredEgo]

I'm similar to snarky and socal ever since I became diabetic.

I wake up and warm up slowly. Before even getting dressed I'm on neck and shoulder rolls, I reach up and pretend I'm changing light bulbs overhead. Chest and hip isolations, and a little ballet- pliés and rellevés in five foot positions. I stretch out my obliques, and then the tops of me feet and get dressed.

If it is nice out, I play the Zombies, Run! app on my phone, or I jog at least 4 miles. If it is not nice out, I play my Zumba game in my Xbox 360. If everyone is asleep, I just walk up and down my staircase. I do 30-90 minutes of cardio every day.

At this point I may have to eat, or I may be able to go on. If I eat, I warm back up by walking the dog 45 minutes, but only if there's no precipitation. I can't live with wet dog smell, and my dog knows how to use the litter box.

Like socal has his push and pull days, I kind of have my variation. I have weighted resistance days, and unweighted resistance days. On my weighted resistance days I do a kettle bell routine for upper body on one, and use leg weights and resistance bands and do dead lifts on the other. On the other days, I just work against my own body weight and gravity. Those days include negatives and pull ups on one, and dips and pushups on the other. I do crunches and squats every day, but none of my other resistance habits are practiced on the weekend.

The weekend is for cheating on my "diet" and resting from resistance. I have found that despite being muscular, my metabolism is a little sluggish, perhaps because of the diabetes and PCOS. I am most comfortable consuming 1600-1800 calories a day. I eat a lot of protein, 150g a day most days, 200 if I feel like I need it for recovery. I can't explain knowing the difference in feeling to anyone, but you KNOW when you need more protein right after a workout. You can feel it. I get 9 servings of vegetables and fruits most days. Usually, 7 of those servings are vegetables. I eat fat in moderation, aND am careful with cholesterol too. Most of my carbs come from fruits and non -starchy vegetables. I have to make tough choices. A few bites of rice, or a few bites of plantains? I stay under 100 grams of carbs most days.

If I get lazy and find myself inactive over a stretch of time, I immediately cut my carbs down to 30grams , my protein down to 50 grams and my calories down to 1200. This keeps me the same size, and the same weight. My muscles get soft right away though. Three days of inactivity is enough to show a loss of tone.

 

[sizequeenNY]

1500 calories a day- high protein, high fat, moderate carbs(75g). I eat organic and cook 90% of the time since you can't control a kitchen eating out. Grain and soy free because I have bad reactions to both but I'm not paleo because I have Greek yogurt daily. I have insulin issues like the above posters but mine is not pcos, it just makes me tired and retain water so the only added sugar I have a day is when I add 1/2 tbsp maple syrup to my yogurt or chia pudding. To help regulate my insulin, I take 1/2 tsp every morning on my breakfast. I follow food combining rules, learned about food combining from a nutritionist who helped guide me to how I eat now- fruit alone or not at all, start my day with hot water with lemon, I don't combine acid with protein, and if I want to try something new, I check how it would fit with my food combining and it's GI number

For exercise I alternate between barre and pilates classes, cardio, and dance. After working out I always have protein. Even though I don't lift very heavy weights, protein after working out made so much of a difference in how quickly my shape has changed.

I lost over 60 lbs this way and am still on the same plan since I have more to go. I dieted my whole life, my weight loss would only fluctuate between five or ten pounds if I was lucky but never more. When I wasn't rigid about it, the scale would go up on a regular basis. I did everything I could to find out what was wrong- checked my thyroid, checked for diabetes, then I read the Wheat Belly blog but I did not want to jump onto a new fad diet. What I did learn from the blog is I had symptoms of a gluten intolerance or Celiac. Unfortunately for me, checked that I do have Celiac and if I didn't stop grains since my allergy goes beyond gluten, my weight would not go down and my health would decline further. The only reason these changes were very easy for me is that I grew up in a home where everything was fresh and when possible from the farmer's market

What works for me isn't for everyone for sure but I lost over 60 pounds, so many inches, lost a lot of water, gained muscle, I'm not pale or anemic anymore, my hair is thick and strong, my nails are stronger, I am happier, and respect my body more

 

[Exbiker]

I should apologise if my earlier post came across as saying I don't eat fruit or vegetables at all... I do. And one does need carbohydrate of some kind, especially to fuel gym work.

I just think some people don't really "get" how if works... You might eat say oranges, bananas, kiwi fruit etc. thinking it's healthy and will give you vitamins and minerals etc. It will. But it's also giving you sugar, and you need to offset that; it's easy for most people living in western developed countries to eat too much starch and sugar, relative to protein, roughage etc. And relative to their exercise levels.

At least most fruit is relatively low on fat - but I think in my case nuts and seeds might be my main source of essential fats...

 

[sizequeenNY]

I should apologise if my earlier post came across as saying I don't eat fruit or vegetables at all... I do. And one does need carbohydrate of some kind, especially to fuel gym work.

I just think some people don't really "get" how if works... You might eat say oranges, bananas, kiwi fruit etc. thinking it's healthy and will give you vitamins and minerals etc. It will. But it's also giving you sugar, and you need to offset that; it's easy for most people living in western developed countries to eat too much starch and sugar, relative to protein, roughage etc. And relative to their exercise levels.

At least most fruit is relatively low on fat - but I think in my case nuts and seeds might be my main source of essential fats...

I agree! The only fruit I have is 1/2 grapefruit in the am and I chose it because it is low glycemic, higher fiber

My nuts this week are Brazil nuts, ate almonds for two years straight and I can't look at them

 

[ylr77]

nutrition intimidates me, there is so much to know. I have a pretty good diet already. On top of working out, which is this best diet to make abs more visible?