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Post by Naitch on Jan 19, 2010 17:32:40 GMT -5
Allright, so I started my Body of David (because thats what I'm going to have) 3000 program today. In my own program I'm trying run 3 miles in 18 min (thats gonna take me awhile) 70 push ups in a min (I'm up to 68) and 60 situps in a min (I'm at 50ish). Anyways, it turns out I have to start eating more or my body might do some funky shit. I normally eat 1 meal a day because I don't feel hungry a lot. And since I obviously don't want to swing that pendulum to far the other way, how should I go about eating more the right way?
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Post by MasterSnit on Jan 19, 2010 18:04:42 GMT -5
You should try to eat 5-6 small meals per day. I think you've mentioned before that you don't really have a sweet tooth, so that's a good thing. Basically, if you are eating just the one large meal per day then you're body isn't getting the constant supply it needs to function as best it can. Try to eat every 2-3 hours.
This is how I try to go about things -
7.30 - Breakfast - Porridge oats, egg whites, glass of fruit juice
10.00 - Snack - A fruit.
13.00 - Lunch - Tuna salad with potatoes
15.00 - Snack - Tortilla wrap with salad and chicken
18.00 - Dinner (Tea) - Chicken in spices with brown rice and vegetables.
21.00 - Snack - Small salad and cup of green tea.
That is just an example, but shows the kind of times when you should be eating. Try to eat most of your sugars (fruits) earlier in the day so you can burn them off throughout the day. Try to eat your carbs up until dinner time and not in the evening. And try to take in a lot of protein so your muscles will be supported and grow.
Also, I find eating a banana just before working out is beneficial. It gives a slow release of energy. And after your work out try to eat a meal, preferably with a lot of protein as your muscles will stay torn for about an our afterwards, and if you are feeding them during their recovery it will help them grow.
So basically, kick the one big meal a day, and eat many more smaller meals. It will seem really weird for the first week or so, but you will get used to it soon enough.
Also, drink plenty water and keep yourself hydrated.
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Post by Naitch on Jan 19, 2010 18:14:01 GMT -5
Did you find yourself forcing more meals at first or do you do small portions for every meal? Like let yourself go a little hungry? Also for the 1500 snack could I do a fruit there and be responsible with my program? It just seems so much more convenient to grab an orange then a chicken wrap.
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Post by MasterSnit on Jan 19, 2010 18:51:28 GMT -5
You might feel a little hungry at first, but it shouldn't last. It will probably only be because I assume you eat one pretty large meal a day and you won't be used to only eating a little in comparison to that. You will get used to it quickly, though. When I worked through the nights a few years back, I would get home early in the morning and eat a lot before going to bed, then I wouldn't eat that much when I awoke or before going back to work. It's just a habit that, like yourself, I fell into but once you go a few days eating more normally you'll be fine.
And eating the fruit is fine. What I wrote was just an example. If you are trying to burn off fat then eating the things with sugar, like an orange, would be best off earlier in your day so you have more time to use the sugars and not let them settle in your system.
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Post by Champ on Jan 20, 2010 10:51:02 GMT -5
You ABSOLUTELY have to change the eating one time a day. MS is 100% right about that. That's the most important thing. When you're trying to build a good physique and strength, you definitely want to stick to mainly complex carbs, protein, and good fats, pretty much anything low in trans and saturated. And careful with extremely high cholesterol like Egg yellows. You definitely should eat the yellow once a week though because it has it's own source of omega. You just can't eat it every day because it's so high in cholesterol. If you're focusing more on adding muscle, you want to stay as high on the protein as you can handle but just enough carbs to keep your energy up and a piece of fruit for your electrolyte levels(sugar levels). However, if you're going to be running 3 miles like that. In 18 minutes? That's fuckin hard! I could never do it that quick. Shit, Good for you if you can pull 3 miles in 18 min. off. But back to the point, you need more carbs an sugar when you're running. You burn a lot of energy running so you'll need more fruit for something like that, like the natural sugar. Even a bottle of gatorade is good. Gatorade has some High Fructose Corn Syrup in it. Just a very little, but you burn it off running anyway. In the end, the fruit is always the better bet though. Like and orange instead of orange juice or and apple instead of apple juice.
But you sound in pretty damn good shape. Keep doing what your doing! But listen to what MS where he posted the eating regimine. It's a very good one. Kudos MS. You got everything right on that list including the right carbs and protein. Not to mention the spices and green tea turn off the fat switch. So I wouldn't even revise that
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Post by MasterSnit on Jan 20, 2010 16:00:52 GMT -5
If you are doing your working out at a very high intensity, which I'd say 3 miles in 18mins certainly is, then try and do a light warm up before it. Do plenty of stretching and maybe some light jogging. When you are working out you will burn off the carbohydrates for the first 20 minutes or so, then you'll start burning off your fat. So don't just go out there and tear through your run in as little time as you can, build yourself up a little then go for it.
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Post by Naitch on Jan 20, 2010 17:02:41 GMT -5
Thanks guys! I have a couple questions, they might sound stupid, but I've never paid attention to nutrition before because I hate eating.
1. How do I get around the egg yellows? There part of the egg. Is there a way to get them out?
2. What does the green tea do? Stops the fat from doing what? It sounds like something interesting.
3. I find there is an burning in my calfs while I'm running (Its something I'm restarting) will those stop after awhile?
4. I've also heard that before you eat you should drink two glasses of water. Does this apply to the five meals a day thing?
I also just want to point out that I am doing this not for muscles but to stay slimmed down. I have noticed my metabolism is a dying thing. Like everyone else I just want to be healthy.
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Post by Velkontés on Jan 20, 2010 20:12:41 GMT -5
3. I find there is an burning in my calfs while I'm running (Its something I'm restarting) will those stop after awhile? Don't know how much help this will be, but when I started jogging last summer I had this. So instead of running along the street/pavement I went up to the park and ran around that. Running on the grass puts less stress on your legs. I can't say if it will stop after a while because I didn't really persevere with it for long enough to find out. I also want to hear about this green tea and spices thing. |
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Post by MasterSnit on Jan 21, 2010 17:45:50 GMT -5
1. How do I get around the egg yellows? There part of the egg. Is there a way to get them out? Boil the eggs and when they are done, slice them down the middle and pick out the yolk, keeping the two white halves. So just put your eggs (I usually eat 2 or 3) in a pot, fill it with water and put it on the gas. Leave it about 10-15 minutes. Take it off, empty the water then refill it with cold water to cool the egg shells. Green tea increases your metabolism, so you will burn food and fat quicker. Spices also increase metabolism. Like V said, try running on a softer surface. When I cycle my legs are usually no more than a little stiff, but if I go for a jog then my legs suffer a lot more due to the constant up and down pounding. Also, you might be doing too much too soon. Try maybe doing a bit less, and when you feel comfortable at that level that's when it's best to pick things up a little. I think as long as you are drinking water throughout the day and keeping hydrated that should be fine. As long as you are fairly disciplined then you'll be fine. Eating a pizza or a bar of chocolate every now and then is fine, as long as you don't go crazy with those things. If you have a decent diet and exercise fairly regularly then you will be healthy. |
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Post by Naitch on Jan 21, 2010 18:28:03 GMT -5
Thanks for the tips guys! I had four meals yesterday. Two were fruit and two were sandwiches. I will most def be picking up some green tea soon.
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Post by Champ on Jan 22, 2010 21:32:06 GMT -5
There's a much faster way to do it since boiling an egg takes like 15 minutes. Crack a regular egg, then what you do, is break the shell in half so you have two half shells. Leave the yolk in one half. That alone, whites will fall into the pan. To get the rest of the whites out without getting any yellow in is Slowly pour the whole yolk, into the other half shell, without breaking the yolk or it'll fall in with the whites. Repeat that til all the white is out. Just pour the yolk back and forth into each half of the shell. It's very easy. If I displayed it to you, you'd be like Oh that's it! Then just fry it for 2 - 3 minutes in olive oil. The olive oil is a great source of fat so it's ok to fry like that. Just keep it on a low heat or little olive oil bubbles can splash up and burn you. It's happened to me millions of times. I just don't care anymore and I let it burn me lol
Right and this will help answer your question too V. Since it has those effects, it's been proven that you don't even have to change your diet AT ALL and if you just incorporate green tea or spices into your diet, you'll lose 10lbs of PURE fat, especially if you substitute it for coffee and you put sugar in your coffee. I lost 6lbs in 7 days last month. I had NO idea how I did it until I realized I drank green tea 4 days that week instead of Orange juice. Other than that I changed NOTHING about my diet. They call it the "fat switch" some guy has a program about it. It does work. You don't even need to buy the asshole's video. Just listen to us lol. Next post I'll even leave you a list of 11 ways to turn of the fat switch(that's this guy's plan that you spend 100 bucks on. I'll tell you for free). Therefore when you work out, you just gain retardedly fast results and you're energy levels will be better for the running especially
So they're "burning" not "hurting"? If it's just burning, that alone could just be you getting your conditioning back. My calves used to burn to hell when I first started but it got better. If it's really bothering you, are you wearing running shoes or cross training shoes? Either way, Like V and MS said, regardless of whether you're in pain or not, always try avoiding concrete. I DESTROYED my shins on the pavement. They're better now but took about 6 months to heel after I stopped running and jump roping. Some days it felt like someone took a baseball bat to my shins. Since you're getting closer to 30 too Naitch, definitely take better care of yourself when it comes to ground pounding. It could affect everything from your shins to your spine, kind of like a domino shock absorbing effect. I think that's why my lower back never really got better from when I was 20. My late Uncle even needed back surgery because of running on concrete for a few years
Right, just make sure you drink 8 - 12 8 ounce glasses a day which would be like 4 - 6 normal drinking glasses or 4 bottled pint waters. Bottom line, you should drink at least a half gallon of water a day which is 64 ounces. The reason they tell you to drink it with the meals is because you start the flushing process of the food before it turns to waste and just sits in your intestines. You'll take better shits an you won't have those rotting farts lol. That's all bacteria and decay. The water with the meals jump start that because when the food is drowned with water in your system it metabolizes faster too. But as long as you get the water into your system, you'll be fine
Just keep doing what you're doing. These diets won't make you bulky, especially with the cardio. I'm also going that direction now too. Once I fully start up again, it's going to be all cardio and light weights and calesthentics. My muscle mass building days are over. I've been bulky and ranging from 185 - 205 over the last 6 years. I'd like to get myself down to 170 and ripped. That wat I'll carry less weight and strain on my back and joints. That's another thing, the older you get, the less you want a bodybuilders physique. It's too much maintenance and when you get to a point where your joints are shot from the years of heavy weight, it could back fire when you try to slim down, like excess skin and stuff. Good thing I'm not at that point yet. That's usually a problem for the Big Poppa Pumps that are 50 and still try too look as big as ever. He's going to have serious problems(which he does already)
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Post by Velkontés on Jan 23, 2010 0:47:36 GMT -5
Man, they should teach this shit in school. I actually drink green tea (as opposed to normal tea) every now and then as it is, but I'll definitely make it a more regular thing from now on. I do use spices a lot when I cook.
Yeah, you see baseball players having their careers shortened because of having to play on concrete in domed stadiums. It fucks everything up. Vladimir Guerrero being a typical example.
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Post by Champ on Jan 23, 2010 5:55:57 GMT -5
Ok. I'm sorry but i have some great advice. I'm apologizing because it's REALLY long(what else is new with me?) and I tried to shorten it but it has a lot of good points. It also explains all those fat switch tricks I was talking about Naitch. You guys DO NOT have to read it all. I just wanted to post it for you guys for whenever you have the time to read it because it has some great advice you'd normally have to pay for. I think can help EVERYONE here who's interested in trying to stay lean, without having to buy magazines and shit for it. Plus I enjoyed typing it
1. First, keep in mind V, when they talk about spices that turns off the fat switch and speeds the metabolism, just think about the simple salt and pepper relationship. Anything with salt and sodium won't help. It'll just bloat you up and it can raise your blood pressure. But, salt won't actually add fat to your body. It just doesn't help if you consume a lot of it the day before you go to the beach and take your shirt off and your stomach is sticking out with retaining water. But, anything with pepper is the SHIT, black pepper, white pepper, cayenne pepper, lemon pepper, etc.... That's what you want to focus on next time you shop for spices that help turn off the fat switch.
2. Here's a spice that's GREAT for you with losing pure body fat. It's those little round green and red cherry peppers in the jar. They're about the size of giant olives and a jar holds about 20 of them. If you eat 1 or 2 of those peppers with every meal(like 6 cherry peppers a day), I GUARANTEE you will lose pure bodyfat quickly without even changing your diet. But there's a couple of side effects. 1, they BURN the shit out of your mouth! I mean these make super hot wings taste mild. If that doesn't bother you, than you're good with that. I personally like them. The other side effect, which is the reason I had to stop eating them was, all I had to do was eat one or two and the next day, I'd start getting that really REALLY gassy bloated feeling in my intestines and I'd be so uncomfortable and start sweating until I finally shit them out. Then as it was coming out it would burn the surface and give me hemorroids lol. I don't mean to be graphic. I just want you to know the positives and negatives. But they're that potent with the hotness. My father can eat a whole fucking jar of like 20 of them and it doesn't even give him gas. He just feels the burn when it comes out. But I said to him, DAMN if you can eat that many cherry peppers and it's not a problem, you should eat them every day and just burn the fat right off. The thing that sucks is I really do like them but even when I fought through the burning for about 5 days straight, I couldn't even wipe after I was done dropping them off. My eyes were pushing out tears it burned so bad when I tried wiping. So if I eat those peppers, I literally have to eat onyl a few a week and need to find the counter intake to cancel out the burning in my system. Maybe milk or Bread? I know bread is proven to help get the burn our of your mouth. Water intensifies it in the beginning until you fully wash it out.
Here's a GREAT example of why those spices help. Did any of you ever see Along Came Polly? Ben Stiller was eating that extremely spicy exotic food with Jennifer Anniston and he was sweating like a siv and then he shit his brains out at her apartment afterwards. Even though it was a comedy, think about it. Food that hot makes you "sweat". When you sweat it's the first sign of your metabolism speeding up. That's why the average person loses 5 - 7 lbs in the summer. They sweat a lot more, hence their metabolism speeds up. When you sweat, it's not the actual sweat itself that's causing the weight loss. That's just salt and water. The sweat is a sign of your body's metabolism breaking everything down and trying to push out out of your system. That's why when you shit your brains out from food like that, even though it's uncomfortable, the excessive shitting is another sign of your metabolism speeding up. Not only that but your ridding your system of toxins before they have time to sit in your intestines and develop bacteria.
3. The green tea, I'm still not 100% positive on the scientific breakdown but it's really been proven to be an extremely successful anti-oxidant and excellent for fat loss.
4. All kinds of fruits like Grapefruit, prunes, Lemons, Oranges, apples, and bananas turn off the fat switch. Basically, anything that gives you great energy, makes you sweat, and makes you take a shit a lot is good for your fitness because of the metabolism speed up, as I mentioned before with the "Ben Stiller reference in "Along Came Polly". HOWEVER, all those fruits I mentioned above aren't going to give you those results in the juice form. The juices are loaded with carbs and sugars. And as we all know, carbs and sugar turn ON the fat switch. They are the enemy.
Here's something very interesting about apples. Did you know that scientists have proven that apples give you the same energy effect coffee gives you in the morning? The only difference is, you won't have a sugar crash from an apple!
6. Kidney beans. GREAT for you and turning off the fat switch. That one I have NO IDEA why. But with research I've doens, they swear by kidney beans. If you make escerol withe lettuce and kidney beans, that's SO good for you
7. Garlic. Once again REAL garlic, not the powder. Garlic is spicy and speeds up the metabolism too.
8. Here's something very important, if you're trying to cut out sugar but still like to drink a little juice in the morning, that's fine. But here's the thing, stay away from anything with high Fructose Corn Syrup. Cutting out HFCS alone, without fully cutting out regualr sugar and not changing your diet, you'll still lose fat. Now here's a little tip. If your going to have your little 8 ounce cup of juice in the morning, which is fine. I believe you should be allowed even a LITTLE sugar in the morning, make sure it's orange juice or grapefruit juice. Those are the only ones without HFCS. Cranberry juice is loaded with a lot of vitamins but it's loaded with HFCS too. You're better off eating cranberries out of the can
9. And of course cardio and muscle workouts burn fat. The cardio burns the calories and speeds the metabolism.
The reason it's good to even do pushups, chinups, situps, anything that works the muscle in any way is because the more lean muscle you build. That new muscle development will help burn the fat in those areas. I forget the exact scientific breakdown once again. But, tearing your muscles up, feeding it protein afterwards, and HEALING the muscle, is MOST fuckin important! You're better off, working out and being sore for a week and doing NOTHING with weights until you're healed then ripping your muscles up again when they are sore. That's such a BIG mistake most guys make.
My guitarist is 155lbs and about my height. When he and I were working out together in 07(when we were both at our best), I was working my muscles have as much a week as he was and putting in less time on the actual weight lifting part of the workout. But I was still 35 lbs heavier than him and had 70lbs higher max on the bench than him. He couldn't understand why. I told him it's because he OVERworks his muscles. So he never got the results he wanted and from overdoing it, he also couldn't get rid of that last little bit of 5 lbs he was trying to lose.
And for the record, NEVER worry about what you "weigh" because it's not about your "weight", it's about your "fat content". That's why you always hear me talk about "fat loss" and not "weight loss". At my height I'm not supposed to be any higher than 157lbs(approx 11.2 stone) according to the charts. My last physician, who was an idiot, yelled at me for being 160lbs one visit. When I was at my best 3 years ago, most of you saw that image from my facebook and myspace page where I had a shaved head and I was flexing. I was clearly musclular, had decent abs, but could have been better, and my cholesterol was good. I was 187lbs(approx 13.3 stone) there and in better shape than I was when i visited that doctor at 160lbs. When I was 187, I had more fat on my body than I appeared but you couldn't tell because I added like 30 lbs in muscle in the 7 years from that visit with the doctor when I was 160. So I got away with having extra fat because my muscle to fat ratio was good. But the point I'm getting at is, my goal is to get down to 172 because even though i don't look HORRIBLE(a lot worse than I did 3 years ago though) I'm 202lbs now. But I've been doing calisthentics which is why I'm not too bad. But realistically I can lose about 30 lbs of FAT. If I lose 30lbs of FAT then I'll be at my goal. But to get down to 157, which is what the chart said I should be, I'd have to start doing coke. That's why i don't buy that "weight" shit for a second.
Well, that's about it. GOD I just realized how much i typed. I REALLY do talk too much. I'm sorry guys. It's just a combination of me having no life and I get really into discussing the things I know about. With my band, if you asked me about the recording and who did what and how everything came together, I can go on forever about that because I was always so interested in how that worked with other bands. So I LOVE telling people how we did it and who recorded what and how it came together. I'm just a guy who's always had A LOT to say about stuff I'm interested in. It's like therapy for me. I don't mean to bore the shit out of you guys. If anything if I ramble on a tangent and it doesn't need to be long, I TRY to shorten it LOL. But thank you guys for listening and taking the time to read my daily novels and news articles lol
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Post by Naitch on Jan 23, 2010 6:47:04 GMT -5
Thanks for the last post Champ. I actually took notes off it. I'm so glad the Grapefruits are good. There are very foods I ever look forward to eating but Grapefruits are an exception. I know a bunch of other stuff has been said but it seems overwhelming to respond to everyone and everything at this point. So MS and Champ, thank you so much for the time you've given me in this thread.
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Post by Champ on Jan 23, 2010 11:35:12 GMT -5
yeah no problem dude. I love grapefruits too. Unfortunately, they taste so much better with sugar which would kind of cancel out eating the grapefruit for the right diet
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