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Pandaxpres
VETERAN POSTER
Registered: 02-2010
Posts: 79
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Getting into Shape
So I have decided to permanently turn a new leaf. I want to get into good shape and stay in that state. When I say that I mean I want to lose fat and get some definition that doesn't involve being lumpy (typical getting into shape stuff).
So I have 3 questions:
1. What kind of workouts do you find work for you guys the best?
2. What are the best foods to eat to achieve your goals?
3. Anyone else want to attempt to reach a goal with me?
About me:
Before my working out, I weighed about 210 at 6'1. I would like to be down to around 180.
I go to the gym 5 days a week, run 2 miles a day, and follow that up with some weight training (alternate between arms, legs, and stomach on separate days).
I'm already down to 205 pounds after about a month and hope to reach my goal by the end of summer.
The foods I eat consist mainly of brown rice, chicken, protein shakes, veggies, fruits, and yogurt.
I cut out all liquor and stick to water.
It seems to be working out well and my body feels better, but I'd like to hear what other people do for their workouts as I am mostly an amateur.
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Daily Recaps: http://sfgiants2010.livejournal.com/
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2/22/2010, 10:55 pm
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chefjuan
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Registered: 04-2006
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Re: Getting into Shape
I'm down for the challenge. I've got about the same amount of weight to lose.
I've done it before, and pretty successfully. I lost 60 lbs over a year and then kept it off for a year and a half. And then my wife got pregnant. I gained more net weight than she did, meaning today, two months after he was born, I've put on more weight since she has back to this day last year. Depressing.
I was a rotund mofo--5'7" 224 lbs--at the start of my weight loss. I got down to 162 at my lowest.
For diet, I actually did Weight Watchers. I did it online, no meetings or anything. But I also had my wife doing it with me. It was more of an accountability tool.
For food, I had and still have one very important rule: Never eat anything that doesn't taste good. That's surest way to want to quit--eating bland nasty food. Spices don't have calories! I trimmed the excess oils and stuff and just started eating less per meal. Even after my recent weight gain, I'm still just fine eating 2000 calories a day.
For exercise, I think the best way to keep yourself motivated is to not focus on looks or weight, but to find a sport you enjoy. And then work at getting better at that. Tailor your exercise route to improving yourself at that.
For me, it was cycling. I rode my bike a lot, but I also did spinning and core work all in an effort to stick in the front of the pack on groups rides with a local club. In the winter, I moved indoor to spinning and added running into my routine as a way to build leg strength and maintain my fitness.
I lost almost all of the weight doing cardio and dieting. Once I got down to my goal, I got more serious about improving my fitness and strength and started incorporating nightly calestenicts. I did the hundred push-ups program and did a good 15 minutes of yoga/pilates style core work. I felt so good after that, and I was amazed about how 15-20 minutes every night changed my shape so quickly. The small t-shirts I got down to got a little snug in the chest and arms!
This time, I'm doing this a little differently, though. I don't have time to for my sat and sunday 40 mile rides, so I'm working on getting in a 4 day a week routine and cutting the calories big time. That's probably the most sustainable option, balancing the baby and school. I'm also trying to avoid the heavily processed foods that I depended on to lose weight the first time. It's all about the whole foods and natural/organic ingredients. And it all tastes a lot better, too.
Sorry for the long post, but this is something I'm really into. Let me know if you ever need any recipe of food ideas. That's what I'm best at.
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"If the Pilgrims had landed in California the East Coast would still be wilderness"
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2/23/2010, 4:21 pm
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chefjuan
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Re: Getting into Shape
quote:
Pandaxpres wrote:
I cut out all liquor and stick to water.
I'll say this: If you like drinking, don't cut it completely out. You'll just end up having like 8 IPAs one night which is like 1000 calories!
Maybe shift your drink of choice (and have fewer of them). If you like vodka or gin, a martini is pretty low on calories. Plus they're stiff, so you're not going to drink enough to !@#$ up your calorie count. Or a wine if you dig on it. Or really dark bitter beer. The type of drinks where you're satisfied after one, you know what I mean?
Study after study shows that people that have one drink a day live longer healthier lives. You may lose a little more weight more quickly, but will you really be happy? lol.
Also, if you're working out hard, an alcoholic drink is 10x more effective for sore muscles than advil, tylenol or muscle relaxers!
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"If the Pilgrims had landed in California the East Coast would still be wilderness"
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2/23/2010, 4:27 pm
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Pandaxpres
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Registered: 02-2010
Posts: 79
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Re: Getting into Shape
As far as eating goes I never starve myself and try not to compromise taste like you too (I've found some good alternatives to foods I enjoy like Jello-Pudding... Despite feeling like an 8 year old making the stuff, my chocolate craving goes away and it is really low calorie). I also like to eat throughout the day as you'll see in my daily food intake example to keep my metabolism going.
I'm big on the fruits. Sometimes I figure we stigmatize fruits for being healthy, but they actually taste really good. I change around what fruits I eat & will sometimes use them to make a smoothie with just soy milk and ice. Tastes just as good as the real thing without all the calories / sugar / fat etc..
Veggies I am not as big on. I try to make salads every once and a while that are basically just made out of iceberg lettuce, tomatoes, carrots, and maybe some cucumber. Drop some fat free Italian dressing on that and it tastes alright.
Below is an example of my typical daily food intake:
8:00am Banana
8:30am - 10:00am Gym
10:30am - Protein Shake (Alive brand - I wanted something that had a bunch of nutrients along with the obvious protein boost. Not sure if this is the best brand out there, but it tastes pretty good to me either way)
12:00pm - Brown Rice w/ soy sauce, Grapefruit, Oatmeal
2:00pm - Apple
3:00pm - Banana
4:00pm - Raisins
6:00pm - Brown Rice w/ soy sauce, Chicken, Salad
7:00pm - Yogurt
I never feel hungry and feel I get a good amount of nutrients from the fruit and protein shake.
Then I mix it up and will have a Chipotle burrito to reward myself every now and then or maybe a chocolate bar every couple of weeks (as this is my biggest weakness).
I would like to hear some of your recipes though. I don't want to get bored and if this is your strong suit I'd really like to hear your suggestions.
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Daily Recaps: http://sfgiants2010.livejournal.com/
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2/23/2010, 7:41 pm
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chefjuan
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Re: Getting into Shape
One of my "power-meals" when I'm into a good workout routine is a big-time protein monster.
It's basically a stir fry:
3 oz steak sliced very thin
Two bell peppers (or a big hand-full of frozen peppers)
One glove of garlic minced
1/2 cup shelled edamame
1 teaspoon sambal sauce
Splash of soy sauce at the end.
I just do it in a small bit of seasame and canola oil. The edamame gives almost as much protein as the meat. I eat it with a little brown rice.
Are you a quasi-vegetarian?
I noticed you only have chicken once. I just ask because it seems like you're depending on that protein shake for most of your daily protein. I'm also kind of a nutrition geek. I'm a food science major, so I've had to take a few classes in nutrition.
Do you like eggs? A good farm-fresh egg packs tons of protein and essential amino acids.
For veggies, do you have any that you do like? Obviously there's a lot more work that goes into them, but if you have one you like, I might be able to hook you up for some recipes. I love brussels sprouts and they're really good for you.
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"If the Pilgrims had landed in California the East Coast would still be wilderness"
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2/23/2010, 8:43 pm
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Monkey51
Bullpen Catcher
Registered: 02-2006
Location: hanging from the ceiling
Posts: 7581
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chef...you gained sympathy weight..that's so cute..but now you've gotta lose the weight while the mrs just gave birth..that's weight right there. good luck guys. i'm trying to lose weight too. just weight too much for my size, but like chef said...eating yummy food will mess you up. i don't know how i'll do it, but it's a goal to lose about 10 pounds.
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Hamels started toward the dugout after what he thought was a strike. Lincecum didn't get the call & buzzed ump Dana DeMuth w. a fastball that slammed off the backstop & then froze Hamels w. another 3rd strike. 4/28/10 Timmy the ump killer.
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2/23/2010, 9:38 pm
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Pandaxpres
VETERAN POSTER
Registered: 02-2010
Posts: 79
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Re: …
quote:
Monkey51 wrote:
chef...you gained sympathy weight..that's so cute..but now you've gotta lose the weight while the mrs just gave birth..that's weight right there. good luck guys. i'm trying to lose weight too. just weight too much for my size, but like chef said...eating yummy food will mess you up. i don't know how i'll do it, but it's a goal to lose about 10 pounds.
That's great! Keep us updated on how it goes. I think the biggest key to weight loss is definitely staying active though. Find time for walks and the gym. Trust me you'll feel so much better for doing something for yourself like this.
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Daily Recaps: http://sfgiants2010.livejournal.com/
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2/23/2010, 10:59 pm
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Monkey51
Bullpen Catcher
Registered: 02-2006
Location: hanging from the ceiling
Posts: 7581
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i was playing Wii, but got lazy. i'm trying to start back up maybe after vacation. i did walk a lot last saturday. i **try** to walk at least half a mile each day, but not happening with rain.
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Hamels started toward the dugout after what he thought was a strike. Lincecum didn't get the call & buzzed ump Dana DeMuth w. a fastball that slammed off the backstop & then froze Hamels w. another 3rd strike. 4/28/10 Timmy the ump killer.
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2/23/2010, 11:32 pm
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