WHAT IS YOUR DIET/WORKOUT CONSIST OF?

[Mudkipz]

Originally Posted by suzukigirl

HI all I am really new to this site and this is my first post. I was lurking around and saw this subject and thought, ahhh haaa this is right up my alley! I would be careful with the "fruit and veggie" diet especially for a man. You men need lots and lots of protein especially if you are working out. you should be getting around 120 grams or more of protein a day. there are calculations for this but I am not sure of the way to figure it out right off the top of my head. Muscle burns fat, so if you are working out and building muscle you will burn fat! You want to eat lean proteins like fish and chicken. and supplement with protein shakes. I have found one from cosco that comes already mixed it is called "premier protein" it has 30 grams of protein and 160 cals. low carbs and they are pretty good. they also have bars too.
I work out about 2-21/2 hours a day. I do cardio at least 5 miles a day and then weights 2 times a week, yoga, and cardio salsa. I was doing weights 3 times a week and I may start doing that again. If you don't eat enough you will get really tired and you will binge eat. I have gone on so many starvation diets it is sickening to think about it! I have done apples all day "boy that will clean you out!" but I am sick of those starvation diets, so now I just try to keep a balance and do alot of protein.
I didn't read all the posts in this thread so may apologies if this is all repeat info. I Just saw the thread and got jazzed cuz this is right up my alley! good luck with your weight loss and your training! I have found training helps my riding in a huge way! I have way more stamina and I dont end up so sore, well unless I crash!!! lol lol

No no.. What is your weight and height and body fat %?
What is your goals? Does it involve getting stronger and have more stamina in MX Races or riding?


EDIT: 5 Miles a day is too much for you unless your body is made of fat.. it's unhealthy and will ruin your workout routines.

[ccnut]

You know....After reading all this I starting to see why since I've gotten back into riding and this year racing (twice) I cant seem to get much more than 1 lap. The beer and pizza diet might not be the answer.....

[Freak]

Originally Posted by suzukigirl

HI all I am really new to this site and this is my first post. I was lurking around and saw this subject and thought, ahhh haaa this is right up my alley! I would be careful with the "fruit and veggie" diet especially for a man. You men need lots and lots of protein especially if you are working out. you should be getting around 120 grams or more of protein a day. there are calculations for this but I am not sure of the way to figure it out right off the top of my head. Muscle burns fat, so if you are working out and building muscle you will burn fat! You want to eat lean proteins like fish and chicken. and supplement with protein shakes. I have found one from cosco that comes already mixed it is called "premier protein" it has 30 grams of protein and 160 cals. low carbs and they are pretty good. they also have bars too.
I work out about 2-21/2 hours a day. I do cardio at least 5 miles a day and then weights 2 times a week, yoga, and cardio salsa. I was doing weights 3 times a week and I may start doing that again. If you don't eat enough you will get really tired and you will binge eat. I have gone on so many starvation diets it is sickening to think about it! I have done apples all day "boy that will clean you out!" but I am sick of those starvation diets, so now I just try to keep a balance and do alot of protein.
I didn't read all the posts in this thread so may apologies if this is all repeat info. I Just saw the thread and got jazzed cuz this is right up my alley! good luck with your weight loss and your training! I have found training helps my riding in a huge way! I have way more stamina and I dont end up so sore, well unless I crash!!! lol lol

Nothing wrong with eating clean, and veggies are good for that. and BTW, it's 1.5 grams per body weight.

[suzukigirl]

HI there. Yes I am in the loosing phase. I have about 20 more lbs to loose and no I wont tell you what I weigh!!! lol and why is 5 miles a day to much? I actually thought it was on the weak side??? I dont do this 7 days a week, just about 4-5. And I am not training for racing, but I train to be able to ride with more indurance and protect myself from injury.
and yes fruits and vegs are very good for you, but when you are training for stuff your body needs protien to build muscle too. and thanks for the ratio!

[Freak]

Originally Posted by suzukigirl

HI there. Yes I am in the loosing phase. I have about 20 more lbs to loose and no I wont tell you what I weigh!!! lol and why is 5 miles a day to much? I actually thought it was on the weak side??? I dont do this 7 days a week, just about 4-5. And I am not training for racing, but I train to be able to ride with more indurance and protect myself from injury.
and yes fruits and vegs are very good for you, but when you are training for stuff your body needs protien to build muscle too. and thanks for the ratio!

Yup, protein is good for you. Make sure you take your protein within 45 minutes after your WO. 5 miles a day is fine. I was doing 5, now I'm donw to 3 three times a WK. My lifts suffer way too much if I'm hitting cardio too much. If you're trying to lose 20#, make sure you know your fat burning state, and keep it there. I have no idea what your age is, so I can't give you a heartbeat range. Getting your heart rate in check is key to burn fat.

[suzukigirl]

HI Freak. I am 37 (argggghhh I hate to say that) lol. I have been keeping my heart rate between 156-160. is that to high? I do interval training. so I get my heart rate way up there, then I drop it down a bit and then do it again. so like If I am on the stair master and I do 30 minutes on it, I will go between a level 5 and a level 20 (highest). and I do like two minute intervals on the highest and then drop it down to like a 10 or so. this is my routine: I do like 1 mile warm around the track, then I do my weights (machines), then I do 2 miles on cardio, then I do more weights (free weights), then I do 2 more miles on cardio. then I stretch out and do ab work. But I only do the weights 2 times a week. I don't want to be muscle chick or anything, just have muscle mass to burn fat and be strong, and kick some A$$ if need be!!! lol lol lol and before I work out I do a protein shake and a slow metabolizing carb, and then after my work out I do another protein shake and a fast met. carb.
whats your routine like? and what is your fitness goal? are you training for something?

[Freak]

Fat burning and calorie burning are not the same thing. The fat burning zone is 60 to 70 percent of maximum heart rate. That's where the greatest percentage of calories burned comes from burning fat. There are a number of formulas to get your maximum heart rate, 220 minus your age. for you 220-37=183 max heart rate. So 60-70% of that for fat burn. If your wanting the endurance, your 156-160 is just about right. I would hold off on you shake till after the workout. Everyone has their own opinion on what works and what does not.

I'm 40 and most of my training was for power. Now, I just want to maintain. My joints, back and everything else has taken a beating, so I'm backing off. Goals were to hit some big numbers on bench,deadlift and squat. I fell pretty short on all of them this year.

[suzukigirl]

k, so you said 183 then 60-70% of that. well that is only 128? that isnt high enough of a heart rate is it? Or am I confused on that? I know they say if you work in to high of a range it is actually "anerobic", and then at that stage you are actually feeding on muscle tissue right?
ya it sucks getting older huh! just turned 37 and I am really freaking about 40! your bod does start to get aches and pains, especially if you have riden hard and wrecked a few times. I am really fortunate so far I havent really beat my body up to bad, so I dont get alot of the aches and pain "yet".
well thanks so much for the info. I am pretty into all this, so I get kinda obssesed about it! I love working out, it just makes me feel so strong!

[Freak]

Originally Posted by suzukigirl

k, so you said 183 then 60-70% of that. well that is only 128? that isnt high enough of a heart rate is it? Or am I confused on that? I know they say if you work in to high of a range it is actually "anerobic", and then at that stage you are actually feeding on muscle tissue right?
ya it sucks getting older huh! just turned 37 and I am really freaking about 40! your bod does start to get aches and pains, especially if you have riden hard and wrecked a few times. I am really fortunate so far I havent really beat my body up to bad, so I dont get alot of the aches and pain "yet".
well thanks so much for the info. I am pretty into all this, so I get kinda obssesed about it! I love working out, it just makes me feel so strong!

That's correct. You should have a ton of charts at your gym that tell you what your HR should be. If I'm going for fat burn. I keep mine 118-120 and I keep it there for the entire 30-45 minutes. All my pain is self induced. I'm trying to stay away from squats cause I think (don't have any proof to back it up) that over time it compresses your spine. Some might say that is not the case, but when your squatting some major weight, it does factor in. What are your sets and reps looking like?

[racerfty]

I run at this local trail near my house, i has hills and off camber corners, i really dont know what one lap is, but i run a set number of laps and every week bump it up one more, unless time is an issue, i normally keep to the goal, i get enough of a work out at work being a Caterpillar mechanic, and i hate to be sore at work, so that limits my work out after hrs as well. Eat right, drink lots of water and ride all the time. Since i enjoy racing hare scrambles and GNCCs when i ride i try to run hard for 3 hrs, take a rest of ease off the speed, and attempt to ride out one more tank of gas.

[suzukigirl]

hey peeps! k, when I was at the gym today doing that machine that is like a stairclimber but it is not the "stair master" I did my heart rate at the lowest rate I was working (felt like I was just doing nothing, felt like I was strolling through the mall or something. lol) and it was like 120 something. I could never work out at that rate, I wouldnt even break a sweat!!! lol maybe cuz I am used to the "high intensity" work outs? Ya I would think squats could be pretty hard on your back and knees. they look brutal, never ever have done one. I stay away from that area of the gym, way to much testosterone for me. Ya those races would be pretty darn intense racer! 3 hours non stop is pretty darn intense!! we ride for like 5 hours at a time when we ride trails but that is not non stop and it isnt at racing speeds either. I would love to race quads, but not track race. and they dont have many enduro style races around these parts. But it looks fun!

[Freak]

Originally Posted by suzukigirl

hey peeps! k, when I was at the gym today doing that machine that is like a stairclimber but it is not the "stair master" I did my heart rate at the lowest rate I was working (felt like I was just doing nothing, felt like I was strolling through the mall or something. lol) and it was like 120 something. I could never work out at that rate, I wouldnt even break a sweat!!!

It's up to you how you want to do it. The 60-70% is not my rule, it's fact. That is max fat burning state. The key is to keep it there for 30-60 minutes and the pounds will drop. to each their own thou. Try a crosstrainer, something that works your arms. Stair masters do nothing for upper body IMO.

[suzukigirl]

the cross trainer is that deally that has the orange boot deals on it right? that works super great too! or the elliptical is good too. what do you do for cardio?

[longwoodklon]

Freak,
Some good info. here. I am 36, 5"10 175lbs. I lifted a little in college and then pretty much stopped 10 years ago. Now I've started again, lifting in the morning followed by 15-20 minutes of HIIT(on a stationary bike, my knees don't like running), for a few months. I was doing chest/arms 3x a week which I now understand to be incorrect. But in that time, pretty much plateau'd at 225 bench, which was my main goal. Not too much bulk, just some strength and muscle to help keep the pounds off. The main goal is fitness and strength for riding, mountain biking, hockey.
I am taking a protein shake after workout and in between lunch and dinner. About 46g of Protein each. Now the guy at the nutrition store says I should think about Glutamine and BCAA. I researched them and they seem good for not only building muscle, but for keeping muscle as we age. What's your take on this? Do you think BCAA, Glutamine, and Protein all together are worthwhile for a middle aged guy?
/Mike

[Freak]

Originally Posted by longwoodklon

Freak,
Some good info. here. I am 36, 5"10 175lbs. I lifted a little in college and then pretty much stopped 10 years ago. Now I've started again, lifting in the morning followed by 15-20 minutes of HIIT(on a stationary bike, my knees don't like running), for a few months. I was doing chest/arms 3x a week which I now understand to be incorrect. But in that time, pretty much plateau'd at 225 bench, which was my main goal. Not too much bulk, just some strength and muscle to help keep the pounds off. The main goal is fitness and strength for riding, mountain biking, hockey.
I am taking a protein shake after workout and in between lunch and dinner. About 46g of Protein each. Now the guy at the nutrition store says I should think about Glutamine and BCAA. I researched them and they seem good for not only building muscle, but for keeping muscle as we age. What's your take on this? Do you think BCAA, Glutamine, and Protein all together are worthwhile for a middle aged guy?
/Mike

Welp, keep in mind, these are just my opinions, and not facts. I'll start from the bottom and work backwards. All three are good, but if your taking a whey protein, your already getting the bcaa's in there. IMO no need for more (assuming your taking a bcaa pill) glutamine is good stuff. Take a scoop right before bed. I also like to add a scoop right after a WO with my protein. I'm not a huge supp guy, but I do believe in glute and protein. Creatine is good too, but spread it out and don't take it when you take the glute. They use the same transport, and studies show one might asorb more than the other. I don't take any creatine, but I use too. If you want to take the best, get some CEE.

Keep your lifts simple and change it up every three months or sooner. Keep in mind, PUSH PULL. IE, if you do back one day (pulling motion) don't do bicept the next day (another pulling motion) Do both on the same day, or give a day break. PUSH motion one day, and then PULL the next day. You would not want to do bench one day and then the next day do shoulders, unless your shoulder routine would not include MP PRESS, over head press or anything that would involve the tris. ok?

225 is good weight on bench, but you could do a lot more if you really wanted to. If hitting mass weight on bench is what you want, once you hit the wall, you need to change it up to get more growth. Theres millions of routines to get more out of your bench. I hit the wall everytime at 385. Problem is, when I hit that wall, my shoulders are killing me and the thought of doing board presses or german routine makes them hurt more. Like I said, I just try to maintain now. I've been messing around with 225 for about a month now. Just shooting for high reps. My new goal for that is 225 x 50 don't know if I will get it, but right now I'm 30 reps shy LOL, so I got a lot of work do to.

[longwoodklon]

Good info. here Freak. I saw your thread about the cholesterol causing you to fail a physical, and in that thread they talked about how strong you are, so I figured you'd be the guy to ask. I knew you would be REALLY impressed with my 225 bench.

I've never taken supplements til now, so even the protein mix is new. Sounds like maybe I need to look into the BCAA pill? and definitely the Glutamine. It is confusing, trying to figure out these labels: Whey protein mix has BCAA and glutamine, BCAA mix has glutamine, glutamine mix has just glutamine. I've got the dosages I should be taking, but not sure the crossover from one product to the other.
I haven't been interested in the Creatine, with the water retention and cycling I've heard about, it just scared me away. A lot of the supplements are high in cholesterol and sodium, I mentioned that to the saleman(ex body builder) and he also recommended flaxseed oil. So maybe I'll try all of this for a few months and see how it goes. Thanks for the info.
/Mike

[Freak]

ha ha you would be surprised how many can't even bench their own body weight. You're doing just fine my friend. Sounds like your goals are in order. If I can help in any way, please let me know. I don't know all the facts, just base most of it on what I know first hand. Everyone is different. Just remember to push one day and then pull the next. Chest days you seem to work all of your upper body, that's why I do legs the next day. Gives your upper body a good break till the third day.

[krut2]

well i start out with a muffin and a cherry pastry every morning...then a nice cherry coke and for lunch some extremely appetizing steak um's without the grease drained....then for dinner some nice oodles of noodles and a GLASS OF MILK..................and then for my workout....i go get the mail......only serious people who work out can even ATTMEPT this workout and diet routine

[zed634]

I started lifting upper and lower body switching up every day, and running a mile, going up half a mile every week (im only at two starting monday but have already lost 6lbs) The mile didnt feel like enough for me right away so i ran a mile, lifted, ran a mile again, with core training on my upper body days, plus stretching.

does anyone have a good eating plan, i usually have fruit for breakfast and sometimes for dinner to, but i think i screw up during lunch since i am in college I usually go out with friends and well we have like a buffet on campus and ya mind is bigger than the stomach.

so any insight on an eating plan or any good work outs I would really appriciate it

thanks guys

[SikspakD]

I would be careful benching so much weight you guys. I just got out of the Army not too long ago, and we were doing cross-fit workouts. Navy seals use the same workouts to get into shape. I injured my left shoulder from benching and overuse of my muscle groups. Yes, there is such a thing to overuse and working out too much.

I used to run anywhere from 5-9 miles a day and quickly found out after a short period of time it is not beneficial. You will hurt yourself eventually, so be careful. I have had 2 foot surgeries and now have titanium bolts in both feet from running too much and severe weight bearing. Not to mention stress fractures in both legs.

For moto I wouldn't run more than 2-3 miles a day or every other day. Alternate with muscle failure workouts, then run the next day. Your body needs that recovery to build up that muscle.

Drink alot of water, rest 6-8 hours a night and stretch very thoroughly before any workouts. Supps area a different subject. Hope this helps someone. BTW I used to bench 300.