NEW YEARS RESOLUTION WEIGHT LOSS THREAD 2012

[camaroitalia]

I am still trying to get the pre workout meals down. Not really following it strictly, it would be so much easier if I could sit down and just write a bunch of different options/meal ideas down and just choose from one lol

[CFD]

Originally Posted by camaroitalia

I am still trying to get the pre workout meals down. Not really following it strictly, it would be so much easier if I could sit down and just write a bunch of different options/meal ideas down and just choose from one lol

Some feel that pre workout is more important than post workout and vice versa. The impotance is when weight lifting, not cardio. More often than not a pre/post workout drink is utilized and it's usually protein powder and a simple carb. When do you usually workout and what would your meals before and after be now?

[camaroitalia]

Originally Posted by CFD

Some feel that pre workout is more important than post workout and vice versa. The impotance is when weight lifting, not cardio. More often than not a pre/post workout drink is utilized and it's usually protein powder and a simple carb. When do you usually workout and what would your meals before and after be now?

I do cardio everyday, I try to walk at least 5 miles each day outside

Weight lifting MWF around 4pm for an hour
Pre Workout is normally just a snack or sometimes lunch (around 2pm), almost anything really but it can usually consist of either:
-Apple and peanut butter
-Hard boiled egg whites
-Tuna
-Grilled chicken
-Low carb wrap
-Greek yogurt

I know a carb and fruit are suppose to be good such as a banana but I would prefer to avoid the sugar.

Post Workout is usually dinner so a protein and normally a side
-Protein shake right away
-Grilled chicken
-Fish
-Vegetables
-Sweet potato
-Half low carb wrap

That is what my dinners consistently consist of mix and matched.

If I had some ideas, like a list of the different things best for pre/post I can work them in more into my lunch and dinner.

[CFD]

Originally Posted by camaroitalia

I do cardio everyday, I try to walk at least 5 miles each day outside

Weight lifting MWF around 4pm for an hour
Pre Workout is normally just a snack or sometimes lunch (around 2pm), almost anything really but it can usually consist of either:
-Apple and peanut butter
-Hard boiled egg whites
-Tuna
-Grilled chicken
-Low carb wrap
-Greek yogurt

I know a carb and fruit are suppose to be good such as a banana but I would prefer to avoid the sugar.

Post Workout is usually dinner so a protein and normally a side
-Protein shake right away
-Grilled chicken
-Fish
-Vegetables
-Sweet potato
-Half low carb wrap

That is what my dinners consistently consist of mix and matched.

If I had some ideas, like a list of the different things best for pre/post I can work them in more into my lunch and dinner.

Most of the time as mentioned pre/post workout drinks are a simple carb(sugar) and protein, I normally avoid most sugars as well but for a pre/post workout drink to be affective it is needed. Eating a banana or using it in a protein shake actually has more benefits than it has negatives. Bananas are high in potassium and are excellent to restore electrolytes, they are high GI so eating or adding it to protein would be just fine. Where as you workout a bit later in the day you could just drink protein powder in water and concentrate on a post workout meal. Ideally a post workout meal would be protein source and starchy GI carb such as rice or potatoes. The thing is both a high GI starchy carb and a simple carb have the same effect on the body in that they both spike the insulin level. Whereas you are a beginning level in lifting and are eating fairly balanced meals regularily the need for additional pre/post supplimentation may not be all that critical.

When you mention a protein shake, what kind and what are the ingredients?

[kalimus]

I normally don't take a pre-workout, since my lunch is about 2 hours before I lift. My lunch is also the biggest meal of the day (usually 700-800 calories), even when I'm cutting. Post workout for cutting is a protein shake in water, with my dinner follwing usually within 2 hours or less. And Casein protein 30 minutes before bedtime. Post workout for gaining will be a shake as well, but usually with something very simple in sugar with it. Snickers bar, dextrose... something to spike insulin levels.

[camaroitalia]

Optimum Nutrition Gold Standard 100% WHEY Protein Shake. Usually with water or if I want more calories I use unsweetened Almond Milk.

I am more along lines with Kalimus, where my lunch is more of a pre workout but what if I mix a banana with a protein shake post workout? Will that work about the same as if I were to have a banana pre workout?

Still looking to lose this belly fat. Would this require still cutting or just working on core with my protein?

Here is the protein information:

[kalimus]

Losing any fat is "cutting" A banana with your post workout isn't going to hinder you too much until low BF. But honestly, if you don't feel you need it (if your shake fills you up), don't take it. The average banana is only about 100 calories, most of which is simple sugar. It will spike insulin, which in turn will tell your body to store and stop burning. Like I said, I don't do any simple sugar post workout when I'm cutting.

[camaroitalia]

Originally Posted by kalimus

Losing any fat is "cutting" A banana with your post workout isn't going to hinder you too much until low BF. But honestly, if you don't feel you need it (if your shake fills you up), don't take it. The average banana is only about 100 calories, most of which is simple sugar. It will spike insulin, which in turn will tell your body to store and stop burning. Like I said, I don't do any simple sugar post workout when I'm cutting.

I Just feel like I shouldnt be losing any more weight, like I am at my goal weight. Actually pass my goal weight but i still have that gut. I am not to sure what to do lol or if maybe lifting and doing ab workouts while still following the healthy diet will help make it come off.
I have not weighed this much since middle school

[CFD]

Originally Posted by camaroitalia

Optimum Nutrition Gold Standard 100% WHEY Protein Shake. Usually with water or if I want more calories I use unsweetened Almond Milk.

I am more along lines with Kalimus, where my lunch is more of a pre workout but what if I mix a banana with a protein shake post workout? Will that work about the same as if I were to have a banana pre workout?

Still looking to lose this belly fat. Would this require still cutting or just working on core with my protein?

Here is the protein information:

Attachment 372537

You have to look at the big picture. Although meal timing is the fine tuning of your diet it still boils down to daily totals. If you had a banana first thing in the morning or last thing at night it is not that significant so consuming it at the time when it's most advantageous seems to make the most sense to me. If you get down to the nitty gritty the ideal situation is to drink a portion of your workout drink 15 min prior to your workout, sip some during and finish it off right after your workout. This insures a steady supply of protein with the needed glycogen to allow the muscles to utilize it the most efficiently. Then your next meal would be high protein as well but still include a good quality carb. I don't use it but if you look at the label of your unsweetened almond milk I would think it has more sugar than you realize. If you look at pure glucose as the simple carb it has 15 cals, 4g carbs, 4g sugar. These numbers are hardly significant when you look at a days totals. When you workout, when I say workout for this purpose I mean strenuous weight lifting, you use the available glycogen stores, withought them protein synthesis does not take place so by raising the insulin you produce gloycogen and protein synthesis is the result.

It seems you've made great progress with your diet, with that in mind, if I were you I would ease up quite a bit on the cardio for a period of about 3-4 weeks. During this time I would keep very good track of you food intake and eat only healthy choices so if things progress in the wrong direction adjustments will be easy to make. During this time I would concentrate on developing a weight lifting routine and learn proper form but still keeping your work load high enough to challenge yourself. Very often doing this will yield good benefits overall. Your body adapts surprisingly quick to any routine and it then looses it's effectiveness. This change up in routine will change that. Where as you are still young, building muscle shouldn't be to difficult and it will ramp up fat loss and start to tighten you up. I can pretty much guarentee that if you do this, eat healthy and work hard at lifting, that in 3-4 weeks you will start to see a difference and in 6-8 weeks you will be smilin'

We know from your progress reports your fat loss rate, now if you look back over your meals and give us an idea of what your caloric intake has been we can suggest a diet to support this.

[kalimus]

Originally Posted by camaroitalia

I Just feel like I shouldnt be losing any more weight, like I am at my goal weight. Actually pass my goal weight but i still have that gut. I am not to sure what to do lol or if maybe lifting and doing ab workouts while still following the healthy diet will help make it come off.
I have not weighed this much since middle school

It's not about "weight" ever. Those are just numbers. Unless someone has quite a bit of muscle, you'll be under your "ideal weight" if you want to see those abs! Same token, huge body builders with minimal body fat will be over their "ideal weight".

[camaroitalia]

How would lifting twice a day be? In the morning and around 4pm while continuing to have protein throughout the day?

That way instead of just having the one hour lift session, I will have two one hour sessions a day.

[kalimus]

Don't lift twice a day. You really don't need to work out a muscle more than once a week. There are muscles you can (like abs), but there is not really a need to, and for most people, you will hurt progress, not enhance it. If you want to work out twice a day, do one lifting session, and one cardio session.

[CFD]

Originally Posted by camaroitalia

How would lifting twice a day be? In the morning and around 4pm while continuing to have protein throughout the day?

That way instead of just having the one hour lift session, I will have two one hour sessions a day.

As Kalimus said, you defenately should not lift twice a day it will be counterproductive. There are a couple of things to keep in mind. Your muscles don't grow while you are lifting, they grow when you are resting and adequate recovery time is needed. Secondly keep in mind it's much easier to loose fat than to build muscle, building muscle comes from proper nutrition, proper routine and proper rest, over and over again. It takes time and a continuous effort. If you are lifting at even 60% of your max you will most likely get burned out fast lifting twice a day. I would start with a three day split, say Mon., Wed, and Fri with perhaps 20-30 min cardio on Tues, and Thurs. Rest on Sat and Sun. If you find it hard not to exercise on Sat and Sun limit it to an easy walk.

I think you will find this quite productive for a while but be patient and give it a few weeks, it will produce results.

[camaroitalia]

I will give it a try, it sucks because I want to do both lol lose fat and gain muscle, def wanna tone arms and chest.

Off topic, but what do you guys normally order when you go out to eat while still trying to eat semi healthy? (non cheat)