The Workout thread

so since Brie's post got so much interest I figured id start one for eveyrone... Who hits the gym regualrly and what are your goals, diets, routines etc... FOr me its drop all the body fat i can and build all the muscle i can, plus add Endurance racing to the list of accompishments... sorta hard to do both at once but i htink my diet and routine is pretty good for it. I burn 3-4K calories a day and work out 1-2 hours daily, eating a lot less on weekends i burn off body fat those 2 days a week and build muscle the other 5. Do arms and chest 2 days a week mon and thurs, and abs and back tues and friday and run or workout legs wednesdays and sometimes on weekends. Occasionally i take weight days off when my body gets exhausted and i start to have a extremely difficult time getting up for work in the mornings, then i try to do a 10K run those days to burn an extra 1K calories or so. This september i am doing a Adventure race.. 8 miles Kayaking, 24 miles mtn biking and 8 miles Trekking/Orienteering... total of 40 miles or so in hopefully 8-10 hours.. Race winners do about 5.5 hours and cut off time is 12 hours. Currently body fat is aobut 12% id like to see 8% but that will be after september as i will need the extra energy available for the race, and minimal body fat means ill have to eat as many cal's as i burn EVERY day and thats a lot of extra time to HAVE to keep my diet so tight.

Okay I'll get in on this. Basically, I work out 6 days a week. Monday morning - weight training Tuesday evening - cardio Wednesday Morning - weight training Thursday evening/afternoon - cardio Friday Morning - weight training Saturday Morning - cardio ..and yoga interspersed as I feel necessary, always on Sunday also. I'm currently designing a routine for the weight room so that I can hit every body part at least once in a half an hour work out. Alternating exercises every day and switching them around every couple weeks. As for cardio, I am attempting to run on days that I feel my knee can handle it and other days I use an elliptical or stationary bike. I do intervals based on my heart rate which function similar to High Intensity Interval Training (which by the way, is a great way to burn calories). I am always conscious of my diet but I don't necessarily hold myself back from eating certain things. I limit my intake of sugar and acids because of my stomach but I rarely eat more than I need. In fact, I tend to eat less than I need. I love vegetables and fruits so I don't have a problem getting most nutrients (except omega 3 because I cannot afford seafood). I take a multivitamin every few days..not every day since I don't need it. And I also take protein and garlic for various reasons. I have a pretty good handle on nutrition thanks to a class I'm currently taking so if anyone has questions I'm happy to help. Oh yeah and my stats are 5'3", 107 lbs and 18-20% bf (no way to measure it often). I started out at the same weight but with 24% body fat and I am slowly gaining back the muscle that I've lost. I'd like to get down to 15% body fat or less and have nice abs for once.

body mass or reduction isn't my goal, i just do daily stretches and crunches. flexibility rox. btw, i was born thin, it's hard to keep weight on. -a|ex

body mass or reduction isn't my goal, i just do daily stretches and crunches. flexibility rox. btw, i was born thin, it's hard to keep weight on. -a|ex I envy you.

My goals have changed through the years. In college, I just wanted to get bigger and lift more than the guy next to me. I did a decent job trying out different work out routines. I entered college at about 150- 160 lbs. and left at a healthy 185lbs. After leaving college, I blew up a bit since i didn't have a free gym to work out at anymore and I reached a not so healthy 195lbs. Since then, I've really wanted to cut up my body instead of bulk up and I've acquired an huge interest in the sport of boxing (not MMA like most people getting into the fighting sports lately). For the past 2.5 years, I've been boxing and have been able to bring my weight down to about 164 (Eventually, I want to be ripped 152-155). My current routine consists of going to the gym 4-5 days a week for about 1.5 - 2 hours per work out. Each workout starts with 4 rounds of jump rope with no breaks (each round consists of 3 minute periods with 30 second breaks.) Then I shadow box for 4 rounds, double end bag for four rounds, mit work for 2-3 rounds, speed bag for 3 rounds, then a pushup and ab routine to end the day. There is some flexibility in the structure, and although I haven't jumped in lately, one day is usually half work out plus a few rounds of sparring. Just recently, I've decided to set boxing aside for a couple months to go back to lifting weights (partially because my trainer relocated, leaving me a bit unmotivated to fight and I have a vegas trip in a couple of months that I want to bulk up for slightly.) Although it's normally not recommended to have an intense weight lifting routine while boxing- I have no crazy dreams and aspirations of going pro with boxing, so no big deal here. This week I'm starting to do an 8-week workout routine consisting mainly of supersets that I found on a great work out website. That's about it in a nut shell.

I envy you. x2. I always have to keep active otherwise my weight goes out of control. One week away from the gym or active sports and I start feeling real sluggish and lazy!

One week away from the gym or active sports and I start feeling real sluggish and lazy! I feel ya there. Sucks not having a good MA school around. ****- I'm so unmotivated I haven't made it to the gym in town yet. When I can ride more maybe...

I work out 6x a week and watch my diet religiously. I want to gain as much muscle and size as possible but no fat. Which if any of you work out you know is about the hardest thing in the world to do. I'm six two and weigh 165 so I definately need to put on some muscle but it is hard for me to eat that much food. I am still getting about 180 grams of protein everyday but i probably need more. I want to be in the best shape of my life by the time I am 30 so I have 3 1/2 years to kick butt and get there.

I work out 6x a week and watch my diet religiously... I want to be in the best shape of my life by the time I am 30 so I have 3 1/2 years to kick butt and get there. Sounds to me like you'll get there. Working out often, with a planned routine plus eating smart is probably about 95% of the battle. I find that the most difficult thing to do is sticking to your diet, finding time to work out, and getting enough sleep. I have to make my workouts routine (I previously plan out my days n weeks with when I WILL work out) otherwise, with work errands, social activities, etc., I'd never find the time to work out! Also, I'm pretty good at sticking to eating healthy until that time when I splurge for more than a day due to a vacation or consecutive special occassions. Eating heathy isn't too bad once I get going, but getting started is always the toughest part. With our current, modern day busy life styles, I've never been able to accomplish the getting enough sleep part of the equation. And on a side note, I just realized we are roughly the same age :idk::cheers:

well i work out 5 times a week. im 6'4" 240 so im a pretty big guy, i alternate training upper and lower body on diff days and do some cardio on my leg days. id like to lose about 5 pounds of fat so im not far from my goal. my job is physically demanding so that helps. and im only 20 with a pretty good metabolism. i eat alot of "unhealthy" food but as long as i see abs im satisfied.

Sounds to me like you'll get there. Working out often, with a planned routine plus eating smart is probably about 95% of the battle. I find that the most difficult thing to do is sticking to your diet, finding time to work out, and getting enough sleep. I have to make my workouts routine (I previously plan out my days n weeks with when I WILL work out) otherwise, with work errands, social activities, etc., I'd never find the time to work out! Also, I'm pretty good at sticking to eating healthy until that time when I splurge for more than a day due to a vacation or consecutive special occassions. Eating heathy isn't too bad once I get going, but getting started is always the toughest part. With our current, modern day busy life styles, I've never been able to accomplish the getting enough sleep part of the equation. And on a side note, I just realized we are roughly the same age :idk::cheers: Yeah getting started is definately the hardest part. The great thing about it is that once you have been doing it for about a month you dont want to eat any of those doughnuts that your coworkers bring in because you know it's going to make you feel like crap the rest of the day. Also I cook all my meals for the week on Sunday. Sometimes it's hard but it saves you time all week and makes you eat better because you dont want to waste food.

Yeah getting started is definately the hardest part. The great thing about it is that once you have been doing it for about a month you dont want to eat any of those doughnuts that your coworkers bring in because you know it's going to make you feel like crap the rest of the day. Also I cook all my meals for the week on Sunday. Sometimes it's hard but it saves you time all week and makes you eat better because you dont want to waste food. That's a good idea, cooking all your food on Sunday, the only reason I don't is because I love fresh cooked foods for the most part. Also, many vitamins and minerals break down over time, especially after they're cooked. I actually didn't find it hard to start eating healthy, I always kinda did just because of my preferences. Fast food disgusts me for example and I love fruit. The main problem I have is finding time to eat enough food, I'm still working on that. The one thing that I found, and still occasionally find really hard is getting up at 6:30 every morning so I have time to work out and all that, and it's frustrating because I feel like I'm getting up really early and still not getting enough of a workout in. Luckily I don't have to be at work till 9, which helps a lot. But after a few months of waking up early your body starts to do it automatically so at that point you might as well do something with the time.

The one thing that I found, and still occasionally find really hard is getting up at 6:30 every morning so I have time to work out and all that, and it's frustrating because I feel like I'm getting up really early and still not getting enough of a workout in. Luckily I don't have to be at work till 9, which helps a lot. But after a few months of waking up early your body starts to do it automatically so at that point you might as well do something with the time. I know what you mean, I'm not much of a morning person either... But damn, 6:30 is the time I get up for work normally:tt:. When I work out in the mornings, I normally have to get up at about 4:45 - 5:00. That gives me 20 minutes to get ready, 40 minutes for my commute to work (there a 24 fitness just 5 min. away from work), and about an hour to an hour and a half to get my work out done+shower, etc. with a little time to spare to make sure I'm not late and at work by 8! I hate morning workouts, but i think I'll be doing them more often now because I'm having trouble fitting my work out into my lunch time. When I was boxing, I had no choice but to work out after work because the gym didn't open up that early and it's located to far from where I work. Now, if i go to the gym after work, it's so crowded that half my time would be spent waiting for equipment to free up. :motz: This messes me up too because I'm currently working supersets and giant sets-so i need to go from exercise to exercise with no rest in between, and I would never feel comfortable being rude and holding a couple benches/equipment/weights when I know there are others trying to work out as well, waiting to use the same stuff. But yeah, to get back on point, waking up early at 6:30 sucks. 4:30 sucks even more!

That's a good idea, cooking all your food on Sunday, the only reason I don't is because I love fresh cooked foods for the most part. Also, many vitamins and minerals break down over time, especially after they're cooked. I actually didn't find it hard to start eating healthy, I always kinda did just because of my preferences. Fast food disgusts me for example and I love fruit. The main problem I have is finding time to eat enough food, I'm still working on that. The one thing that I found, and still occasionally find really hard is getting up at 6:30 every morning so I have time to work out and all that, and it's frustrating because I feel like I'm getting up really early and still not getting enough of a workout in. Luckily I don't have to be at work till 9, which helps a lot. But after a few months of waking up early your body starts to do it automatically so at that point you might as well do something with the time. Same problem with eating. Thats why I have 3 meal replacements a day. I cant eat enough it just makes me sick so i have to resort to other avenues.

Same problem with eating. Thats why I have 3 meal replacements a day. I cant eat enough it just makes me sick so i have to resort to other avenues. Yeah, I was trying to make an effort not to do that but I think that is what I'll have to do. Meal replacements are expensive though! I know what you mean, I'm not much of a morning person either... But damn, 6:30 is the time I get up for work normally:tt:. When I work out in the mornings, I normally have to get up at about 4:45 - 5:00. That gives me 20 minutes to get ready, 40 minutes for my commute to work (there a 24 fitness just 5 min. away from work), and about an hour to an hour and a half to get my work out done+shower, etc. with a little time to spare to make sure I'm not late and at work by 8! I hate morning workouts, but i think I'll be doing them more often now because I'm having trouble fitting my work out into my lunch time. When I was boxing, I had no choice but to work out after work because the gym didn't open up that early and it's located to far from where I work. Now, if i go to the gym after work, it's so crowded that half my time would be spent waiting for equipment to free up. :motz: This messes me up too because I'm currently working supersets and giant sets-so i need to go from exercise to exercise with no rest in between, and I would never feel comfortable being rude and holding a couple benches/equipment/weights when I know there are others trying to work out as well, waiting to use the same stuff. But yeah, to get back on point, waking up early at 6:30 sucks. 4:30 sucks even more! Well, I don't work out tuesday and thursday morning becuase I would have to be at the gym at 5:30 at least and the gym I go to isn't open then! When I was in high school I went to the gym in the mornings too and I had to be at school at like 7:30 so I can get up earlier than six thirty. I think that getting up early at all is what's hard, it's not usually harder for me to get up at 6 am than it is to get up at 3 am. After working or going to class I usually don't want to go to the weight room, and as you said it's full of people. Though on days I do cardio, I do so in the gym in my apartment complex usually so it still works for me to go in the evening on those days. The rock wall I climb also doesn't open early in the mornings. So yeah I know what you mean. It's frustrating having to work everything around the hours of the places you want to go.

Yeah, I was trying to make an effort not to do that but I think that is what I'll have to do. Meal replacements are expensive though! Actually for the amount of nutrients and things you get with meal replacements they are cheaper than food it just seems like they are real expensive b/c you usually buy a lot at one time.

body mass or reduction isn't my goal, i just do daily stretches and crunches. flexibility rox. btw, i was born thin, it's hard to keep weight on. -a|ex Me too....I eat decently but also lots of fast food, junk food at night, beers....can't get over the 125 lb mark. Not that I'm trying to gain weight but if I don't watch it I'm down to 110-116lbs easily and thats a little too thin for me at 5'8. I can eat any and everything in site and fit in my size 2's (or 4 depends on brand).

Actually for the amount of nutrients and things you get with meal replacements they are cheaper than food it just seems like they are real expensive b/c you usually buy a lot at one time. I suppose that's possible. I haven't done a real comparison really. Just always seems expensive to me. Then again I'm a poor college student, so everything is expensive to me.

I'll add my piece on this its nothing like you other guys, but I'm bored so I'll add my $0.02 in. I work out 3-4 times a week, for about an hour a day. I work out every day I go to work, I live 45 mins away from work, and the gym is part of the hospital. $17/mo for membership (Employee pricing), pretty sweet huh. Anyway, its always the last part of the day. My goal is to drop my beer belly, tighten up my chest, basically tone down. Not looking to add alot of muscle. Just trying to "look good" basically. Week 1 Sunday-No work, so no Gym Mon-Lower Body for 45min-hour then stomach for 30-45 mins Tues-Cardio for 45mins-hour Wednesday-No work, so no gym Thursday-No work, so no Gym Friday-Upper body for 45min-hour then stomach for 30-45 mins Saturday-Cardio for 45mins-hour Week 2 Sunday - Lowerbody and abs Mondy - no work no gym tuesday - no work no gym wednesday - cardio thursday - upper and abs friday no work no gym saturday no work no gym On my off days, I take it real easy, but still try and walk a couple of miles with the wife, and our baby in the evenings, and eat as light and healthy as I can at home. Since I work in a hospital its hard to "eat right" I count calories, and try to keep it around 1800-2000 calories a day. I am also trying the ALLI pills. They really help counter act the vending machine food when I have to eat that crap. I have only been doing this for a couple of weeks now, but I have already lost some weight in my gut, my pants feel a little looser, and my energy level is up. I hope by christmas to be slimmed down, and looking good. I'd like to get down to 200lbs from 250-260. And for a 6'4" person, that's a good fighting weight.

Since I work in a hospital its hard to "eat right" I count calories, and try to keep it around 1800-2000 calories a day. I am also trying the ALLI pills. They really help counter act the vending machine food when I have to eat that crap. I have only been doing this for a couple of weeks now, but I have already lost some weight in my gut, my pants feel a little looser, and my energy level is up. I hope by christmas to be slimmed down, and looking good. I'd like to get down to 200lbs from 250-260. And for a 6'4" person, that's a good fighting weight. Keep us updated on how Alli works for you. I'm curious. :)