I started working out at the beginning of November, just cardio at first ~20 min on the eliptical. Now I'm doing weights + light cardio (20 min) three days a week and heavy cardio (30-40 min + interval training) twice a week and one day off. I have also seriously changed my eating habits - burgers/cheesesteaks/fast food are out - sushi/veggies/lean protein are in.

Breakfast: Whole grain wrap, 4oz egg whites, 1 slice of cheese, 3oz lean meat (ham/turkey/beef), 2 cups coffee = ~500 calories

Lunch: salad (lettuce + spinach), tomatoes, cucumbers, bean sprouts + whatever veggie the wife has on hand with 3oz fat free dressing or similar wrap to breakfast with tuna or other fish and no egg whites = ~400 calories

Snack: 10 Almonds or walnuts = ~60 calories or 1 Apple = ~81 calories

Dinner: Whatever the wife makes here, but its always a lean protein, veggie and a light starch (carbs). The key for me is to envision never eating more food than the size of your fist, think of your food in a pile and as long as its similar to the size of your fist you should be OK. It sounds stupid, but its working. Dinner = ~600 calories

Snack: If I am still hungry later I have a Jello pudding snack with a few almonds or walnuts in it = ~150

Total intake is around ~1800 calories per day. I bought a pulse/heartrate monitor that tracks my calories burned every day and I try to make sure that I run at least 500-1000 calorie deficit each day. Every 3500 calories = 1lb of weight loss.

Stick with a plan, any plan Ethan, and you will get the results you are looking for, it just takes time/effort/commitment. Good Luck

 

I started doing the salad thing about 4 days a week and load it up veggies and chicken (white). Only use Vineger and Olive Oil though. I kind of like it better than any dressing.

Key

 

on the topic of weights, does everyone's shoulders hurt as a result of bench / shoulder press or is it just me. I'm thinking I could be sleeping on my arm the wrong way and pulling something but not sure.

 

^Most people's benching technique is all wrong anyways. If you move the bar closer to the mid-chest region or 'drop your shoulders' when benching should clear that up. I had to begin using dumbbells after too many shoulder injuries.

<<<Is getting too old for this $hit.

 

I tend to use a wide grip but not too wide. Also, when lowering the bar it comes about to about where the nipples are so hopefully that is fine. I'm hoping that this is temporary, cause I don't want to give up powerlifting since one of my new year's resolutions was to bench 405 lbs again by June.

 

+1 on this, chronic bursitis makes my shoulders ache all the time. The doctor told me to strenghten the muscles surrounding the socket, but surgery will be required to repair, 6 weeks of having my arm strapped to my waist

 

I'm at golds now. I put up 405 lbs in March 2007 but after a shoulder injury and lack of time following that, I've been in the mid 300's now. Hoping to get back some day before I get too old to push heavy weight.

I can't see Eddie ever doing more than 250 but thats just me.

 

Is the UMBC weight room still in that small narrow stretch in the old fieldhouse (just off of that excuse for an indoor track upstairs)? Or did they move and expand it when they added to the fieldhouse?

Probably dating myself

 

+1000 I just had knee surgery and it's not healing properly. I couldn't image having someone open my shoulder up and losing all that range of motion. I'd stay away from surgery unless I really needed it [or if I was getting some lawsuit money...]

 

Ewww. I would have hoped they upgraded the athlete facility. It's cool that they have a separate set up now, but come on. I ran track there and we worked out there in the mornings before it was open to students later in the day (I think that's how the hours worked). Yeah, it was a piece of ish!

 

That's too bad. We had a good number of us track guys lifting at the same time in the morning. But to be honest, the most organized unit I saw at the time training was the women's volleyball team. I used to do my ploymetric training with them in the morning. Those chics didn't eff around.

 

I eat about 6x a day, 7x if I'm feeling fat.

Morning - 12 eggs, steak, protein shake | 200 push-ups
Snack - Protein Bar, (fruit of choice)
Lunch - 4 chicken breasts w/ no skin, water
Snack - Protein Bar
Snack again - Tuna Sandwich
Dinner - Salmon/Steak, veggies - 200 push-ups

That'll keep you nice and lean.

 

Nope my shoulders are fine and i've been benching 3 days straight so far.

 

I like Abui's plan. I might switch it up a bit though:

Morning - 200 eggs, steak, protein shake | 12 push-ups
Snack - Candy Bar, (fruit of choice)
Lunch - 4 DD breasts w/ no skin, water
Snack - Protein Bar
Snack again - Whole bluefin Tuna
Dinner - diet coke - 1200 push-ups

 

BTW, some chick on Facebook told me in order to lose weight - "eat less!" Is this true?

 

Morning - 200 eggs, steak, protein shake | 45minute nap
Snack - Candy Bar, (fruit of choice)
Lunch - 4 DD breasts w/ no skin, T-bone steak, water
Snack - Protein Bar, apple
Snack again - tuna sandwich/ grilled salmon
Dinner - Steak or chicken and fiber pill(s) l lift 2x your body weight for 4 straight hours l Poke GF for an HR.

 

true for girls....

haha jk

its not necessarily true... cuz if you starve yourself your not getting any of the benefits of eating.... proteins, vitamins... all that good stuff. ive always heard dont eat til your full, smaller portions throughout the day so your using the calories that your putting in and not having extra calories not being used to be stored into fat

 

^ Let me rephrase exactly what she said, "Eating less is the most effective way to lose weight." LOL. Really? Most Effective aka BEST?! I wasn't too sure about that. She de-friended me after we all jumped her for thinking of the most ridiculous idea ever.

 

^^haha well everyones different but i wouldnt eat less, just eat healthier and you should be fine

 

Breasts with no skin? What about the nipples? Ya'll nasty.....