Fitness Diary, apostle83

[apostle83]

July 30, 2008

Well, I went back to the gym tonight. As I have in the past hurt myself as I have made abortive attempts to get in shape, I only went on the Elliptical for 15 minutes (well, 18 if you count the cooldown).

Tomorrow, I will go back and do upperbody.

I... had trouble keeping my compusure. I feel better than before I went though. Maybe this is what I need to do to help me get over her.

 

[DarkHelmet]

Good call - start slow.

As much as we might be at opposite ends of the polical spectrum, you know you can always count on me for fitness advice or anything you need, as before.

Stay strong, bro.

 

[apostle83]

Good call - start slow.

As much as we might be at opposite ends of the polical spectrum, you know you can always count on me for fitness advice or anything you need, as before.

Stay strong, bro.

Well, I'm about 80 lbs overweight. How do I do this without hurting myself?

 

[DarkHelmet]

In terms of cardio:
For the first couple of weeks, start slow, as you have been. Elliptical or bike for 20-40 minutes on a low-mid setting would be good. A pace where, ideally, you can do it continuously without stopping.

In terms of the weights:
Start easy as well. For the first 3 weeks, I'd do a full body workout (rather than upper/lower or isolated body parts) 3x/week. Do 1 exercise per body part, 2-3 sets of 10-12 reps. Make sure that you can still do 2-4 reps with good form.

This strategy will give your soft tissue, like tendons and ligaments, time to readjust to working out. Your muscles will tell you to go heavier, but your soft tissue needs time to catch up to your muscles.

Diet:
Eat 5-6 times per day. Try to make at least 30% of your caloric intake in your diet protein. Each meal should have a good amount of protein in it. Try to consume less carbs, and target good, low glycemic carbs like brown rice, whole grains, yams, and low glycemic fruits like cherries, pears, oranges. Chicken, turkey tuna, talapia, swordfish are good lean meats/fish. Ground beef that's at least 93% lean is great.

Diet is the single most important thing to taking off weight, putting on lean muscle and then maintaining it.

 

[apostle83]

OK, I didn't see this last night.

I don't have much appetite right now... if I eat a mix of brown rice and tuna, what else would I need to add to that?

 

[DarkHelmet]

About 1/2 cup of brown rice (about 150 calories) and for guys our size, 6-8 oz of tuna. That's a good meal. Clean lowfat protein and good, low glycemic carbs.

The way I'm eating currently, that's a good lunch for me, except I'm throwing in a scoop of protein powder to add another 30g. But don't worry about that right now.

 

[Crusher Disciple]

Good luck, man. And take it easy.

 

[apostle83]

So could I just eat that like six times a day?

 

[DarkHelmet]

So could I just eat that like six times a day?

Let me ask you a question first - are you "open" to eating/drinking say a protein shake or a protein bar?

 

[apostle83]

So could I just eat that like six times a day?

Let me ask you a question first - are you "open" to eating/drinking say a protein shake or a protein bar?

Yes. I want to know EXACTLY what to do.

 

[Crusher Disciple]

So could I just eat that like six times a day?

Let me ask you a question first - are you "open" to eating/drinking say a protein shake or a protein bar?

Yes. I want to know EXACTLY what to do.

Good. Here's what you do:

Go to the Sephora and buy me the Laura Mercier Essentials kit. And the new Hope in a Jar with SPF 15. That will get you in shape as soon as possible.

 

[apostle83]

Let me ask you a question first - are you "open" to eating/drinking say a protein shake or a protein bar?

Yes. I want to know EXACTLY what to do.

Good. Here's what you do:

Go to the Sephora and buy me the Laura Mercier Essentials kit. And the new Hope in a Jar with SPF 15. That will get you in shape as soon as possible.

How will that get me in shape? Unless... if I do that you'll fall in love with me, break up with trekker4747 and make mad love to me to get me in shape? That's it, isn't it.

 

[Crusher Disciple]

How will that get me in shape? Unless... if I do that you'll fall in love with me, break up with trekker4747 and make mad love to me to get me in shape? That's it, isn't it.

Works for me!

 

[apostle83]

I spent about a grand a month on my old gf. You're telling me for a $30 essentials kit, you will make love to me and get me in shape?

--------------

That said, I've been doing pushups all day long, in sets of ten. Especially when I feel myself getting emotional. It seems to help.

 

[Crusher Disciple]

I spent about a grand a month on my old gf. You're telling me for a $30 essentials kit, you will make love to me and get me in shape?

Aw, dammit. Lowballed myself again.

 

[DarkHelmet]

So could I just eat that like six times a day?

Let me ask you a question first - are you "open" to eating/drinking say a protein shake or a protein bar?

Yes. I want to know EXACTLY what to do.

Ok - you're eating every 2-3 hours.

Good sample day is this - this type of diet is a pretty low calorie, higher protein/lower carb/good fat diet. Combined with regular working out 5-6 days a week, this will help support lean muscle gains and reduce bodyfat.

Meal 1:
1 egg + 5 egg whites
1 serving of oatmeal OR 3/4 cup Special K protein cereal with 1/3 cup skim or 1% milk
12+ oz glass of water

Meal 2:
Protein bar/shake (200-300 calories; minimum 20g protein)
12+ oz of glass of water

Meal 3:
6 -8 oz tuna
1/2 cup brown rice
12+ oz glass of water

Meal 4:
Protein bar/shake (200-300 calories; minimum 20g protein)
12+ oz of glass of water

Meal 5:
6 - 8 chicken breast
Salad with a lite dressing or about 1.5 tbls oil/vinegar OR 1/2 - 1 cup of veggies (green beans, broccoli, peas, etc)
12+ oz glass of water

Meal 6: (optional)
Protein only drink - ~30g of protein



You can sub in other lean meats/poultry/fish for the chicken and tuna. Also, don't feel bad about putting some decently lean game meat, or filet mignon in there. Just keep the portion size in check.

 

[Scout101]

I spent about a grand a month on my old gf. You're telling me for a $30 essentials kit, you will make love to me and get me in shape?

if I may ask, what were you buying her that was costing a grand a month? Unless you were just talking about flights and such? Seems like a lot of money, is all, and sets up an interesting relationship dynamic, i guess.

And yeah, the Bunny sold herself a bit short there, but a deal's a deal, so...

 

[RAMA]

July 30, 2008

Well, I went back to the gym tonight. As I have in the past hurt myself as I have made abortive attempts to get in shape, I only went on the Elliptical for 15 minutes (well, 18 if you count the cooldown).

Tomorrow, I will go back and do upperbody.

I... had trouble keeping my compusure. I feel better than before I went though. Maybe this is what I need to do to help me get over her.

What do you mean you hurt yourself??

RAMA

 

[apostle83]

Excellent! This is going to take a little bit of time for me to get into (buying food, planning the moving of it all to work, etc).

What type of protein bars do you recommend?

I just ate a bowl of Raisin Bran... and felt guilty. Is that an ok food to eat sometimes?

Also, am I doing to be ok eating a lot of vegetables as "filler foods?"

 

[apostle83]

July 30, 2008

Well, I went back to the gym tonight. As I have in the past hurt myself as I have made abortive attempts to get in shape, I only went on the Elliptical for 15 minutes (well, 18 if you count the cooldown).

Tomorrow, I will go back and do upperbody.

I... had trouble keeping my compusure. I feel better than before I went though. Maybe this is what I need to do to help me get over her.

What do you mean you hurt yourself??

RAMA

The last time I went back, I hurt a tendon or ligament in my foot. It affected the way I walked and I ended up not being able to move my hip without great, great pain (fall down on ground type of pain) for about 3 weeks.