Ok w8 - help me, please?!

[MtnBikerChk]

As soon as my pecs heal (long story short - I fell off my bike again) - I'm joining a new gym and getting my ass back in shape.....

I'll pm you my stats - how many calories should I be targetting a day?

Ok, lets start with the am....

I go to the gym for 5:30am (urgh). What can I eat/drink on the way to the gym that will give me enerty to work out? My new plan is to do kickboxing or spinning at night and just weights in the am......

THANKS.

 

[MtnBikerChk]

oh, btw, found a new website that looks neat

www.lifeclinic.com

 

[Arnold]

Originally posted by MtnBikerChk
oh, btw, found a new website that looks neat
www.lifeclinic.com

I have the same fitness calculators on my site!

 

[MtnBikerChk]

Originally posted by Prince


I have the same fitness calculators on my site!

 

[Arnold]

Cool smiley! I just added it to the board.

 

[w8lifter]

That calculator was surprisingly accurate, lol. I got 2376 for your maintenance. So, assuming that's what you've been taking, you would drop 500 cals from that to create a caloric deficit, leaving you w/ 1875 cals per day. Ahhh, if only it were that simple

My first question is how many cals have you been taking in? No point in using these calculators to lose weight if you've not been using them all along. If you don't know how many cals you've been taking in, I suggest you log (fitday.com) your meals for a week to get an idea. Then drop 500 from that figure, assuming of course, you've been eating enough in the first place (i.e. your maintenance). So get back to me on that.

As for eating before the gym, definitely go for some complex carbs if you're w8 training first. Oats w/ a tbsp of protein powder is the first thing that comes to mind. It takes less than two minutes to prepare, so it's fast.

 

[HickeyNC]

Originally posted by w8lifter
Oats w/ a tbsp of protein powder is the first thing that comes to mind. It takes less than two minutes to prepare, so it's fast.

If you put enought milk or water in it you can drink it on your way to the gym. I usually eat it as my second meal for the day. About 10AM. Some fo the guys at the office think it is pretty gross looking.

 

[MtnBikerChk]

Originally posted by w8lifter

My first question is how many cals have you been taking in?

As for eating before the gym, definitely go for some complex carbs if you're w8 training first. Oats w/ a tbsp of protein powder is the first thing that comes to mind. It takes less than two minutes to prepare, so it's fast.

I've think I've been around 2k. I have it at home on my computer (from my vivonic) and I'll check it tonite.

Just plain oates? sounds yucky - ok, I'll try it.

Moving on through the day......
immediately after my workout I've been downing a protein shake (which I have to come up with a new recipe for because it's go too many calories) - say that's like 730 am

900am wheat bagel (or 2 wheat english muffins) - w/1 pat of butter

1145lunch - some lowfat protein like chicken and some carbs like brown rice, sweet potato etc

how's it look?

water always

 

[w8lifter]

Looks incomplete....c'mon, cough up the rest of those meals

In your oats, you could add a sweetner and some blueberries or a tbps natty p/b or some cinnamon.

Make sure you take some carbs w/ that post workout shake. I would put the bagel here w/ a protein shake.

900am wheat bagel (or 2 wheat english muffins) - w/1 pat of butter

butter and bodybuilding do not go well together. At the very least, you should be using a reduced-fat, non-hydrogenated margarine. I would ditch the whole english muffin thing though, where's the protein in this meal? Do you eat cottage cheese? FF cottage cheese mixed w/ a tbsp of ls yogurt or tsp sf jam would be good here.

1145lunch - some lowfat protein like chicken and some carbs like brown rice, sweet potato etc

This is good

Now, what's for dinner

 

[MtnBikerChk]

Originally posted by w8lifter
Looks incomplete....c'mon, cough up the rest of those meals

In your oats, you could add a sweetner and some blueberries or a tbps natty p/b or some cinnamon.

Make sure you take some carbs w/ that post workout shake. I would put the bagel here w/ a protein shake.

900am wheat bagel (or 2 wheat english muffins) - w/1 pat of butter

butter and bodybuilding do not go well together. At the very least, you should be using a reduced-fat, non-hydrogenated margarine. I would ditch the whole english muffin thing though, where's the protein in this meal? Do you eat cottage cheese? FF cottage cheese mixed w/ a tbsp of ls yogurt or tsp sf jam would be good here.

1145lunch - some lowfat protein like chicken and some carbs like brown rice, sweet potato etc

This is good

Now, what's for dinner

alright alright - I switch the butter to nat pb....

mid afternoon snack!
2ish? fruit - whatever is on sale and lookin good - this time of year=two clementines; maybe a pear or apple... gram sent oranges from florida so that'll be here soon too...

or, I've I'm feeling a protein low, I'll have a myoplex locarb bar

then dinner - salad w/some type of vinagrette or oil based dressing
chicken/salmon/rarely beef (90% at that) - try to keep away from carbs after 3pm.

usually water to drink but sometimes OJ (CUZ I LIKE IT - please don't take away my oj!)

eh?

 

[w8lifter]

LOL, I would take away the oj....just until you get to where you want to be. Other than that, it looks pretty clean. I'd be interested to see what you've got written at home in your journal. Looks a little low on protein and maybe cals, but could be just cause there's not much detail written.

 

[MtnBikerChk]

OK so I checked.

You are right, it is definitely low on calories - it was average 1500.

so now, let's talk other numbers....
Protein? (what like 150g/day?)
Fat?
Carb?

And is cream of wheat bad? Can I eat that instead of oats?

 

[w8lifter]

That's what i thought. I would not go lower than 1500. In fact, if you've been at that for a while, I would begin cycling your cals just to give it a little punch. 1500 one day, 1600 the next, 1700 the next and back to 1500.

You can play around w/ your splits as well. I don't know how active you are, but going by your handle, I'm thinking a lot You could start out w/ 40/40/20 p/c/f and see how you feel and adjust to that. If you're too tired to workout, add more carbs, if you're not losing any w8, lower your carbs.

Do you know how to figure out your grams of pro/carb/fat ratio's?

 

[MtnBikerChk]

Originally posted by w8lifter


You can play around w/ your splits as well. I don't know how active you are, but going by your handle, I'm thinking a lot

I was, until I got hurt 2 weeks ago. I will be again, and that's what I'm preping for.

Do you know how to figure out your grams of pro/carb/fat ratio's?

I don't think I do - it's not simple algebra, is it?

 

[w8lifter]

Geez, your fast, lol. I came back to answer your question about cream of wheat and you'd already answered

BTW, that's good for ya...though I wouldn't go as far as saying 'good'...yeeeccch, lol.

Carb & Pro = 4 calories per gram
Fat = 9 calories per gram

1500 calories, 40/40/20 split

1500 x 40% / 4 cals = 150 gram pro & carb

1500 x 20% / 9 cals = 33 gram fat

1700 x 40% / 4 cals = 170 grams pro & carb.....etc.

 

[MtnBikerChk]

I'm fast because I am bored at work!

Cream of Wheat

 

[MtnBikerChk]

Quaker quick oates

 

[MtnBikerChk]

God I hate cream cheese and natural peanut butter...... but I ate both today.

YUCK.

 

[w8lifter]

Mmmmm, I love natty pb....I could eat it forever