per meal, not per day.

1/19/2012 5:07:58 PM

It discusses that in the paper.

1/19/2012 5:36:37 PM

apparently it did, way down at the bottom. They did a horrible job of trying to explain it though, and they listed contradicting medical studies.

1/19/2012 6:32:07 PM

breakfast:
egg beaters w/some cheese
mini bagel w/fat free cream cheese
Protein shake w/skim milk

snack:
clementine

lunch:
turkey sandwich on 40cal wheat bread(2 slices) w/mustard and 1/2 tbsp light mayo

snack:
fiber one bar (before you told me to not eat them lol)

workout at gym w/G2

pre dinner/post workout snack:
protein shake w/skim milk
PB&J w/reduced fat PB and 40cal wheat bread

dinner
0.5 filet wild alaskan salmon w/1tbsp olive oil and 1/8c bread crumbs (and pepper/spices)
1 scoop wild rice
2c. broccoli

fat 50g
carbs 240g
protein 160

total calories.....2061


i still have half my dinner to eat and im freakin stuffed. No way i can chow down another 1000 calories after I finish this. Maybe if i wait till 10-11pm and then have a few slices of ruckus pizza, but def no way to do it healthy. My stomach hurts

1/19/2012 6:33:55 PM

^what's this 40 cal wheat bread?

Nature's own? The 40 calorie 9 grain doesn't look bad, but it isn't 100% whole grain... has enriched flour

Quote :

"WATER, WHOLE WHEAT FLOUR, ENRICHED FLOUR (WHEAT FLOUR, MALTED BARLEY FLOUR, NIACIN, REDUCED IRON, THIAMIN MONONITRATE, RIBOFLAVIN, FOLIC ACID), FIBER (MAY CONTAIN SOY, OAT, COTTONSEED, AND/OR CELLULOSE), WHEAT GLUTEN, HONEY, YEAST, CONTAINS 2% OR LESS OF EACH OF THE FOLLOWING: SUGAR, WHOLE GRAIN FLOUR BLEND (WHOLE WHEAT, TRITICALE, ROLLED OATS, RYE, BARLEY, MILLET, BUCKWHEAT, BROWN RICE, AMARANTH), SALT, CULTURED WHEAT STARCH, DOUGH CONDITIONERS (CONTAINS ONE OR MORE OF THE FOLLOWING: SODIUM STEAROYL LACTYLATE, CALCIUM STEAROYL LACTYLATE, MONOGLYCERIDES AND/OR DIGLYCERIDES, CALCIUM PEROXIDE, CALCIUM IODATE, DATEM, ETHOXYLATED MONO- AND DIGLYCERIDES, AZODICARBONAMIDE, ENZYMES), GUAR GUM, MONOCALCIUM PHOSPHATE, SOY LECITHIN, NIACIN, IRON (FERROUS SULFATE), THIAMINE HYDROCHLORIDE, RIBOFLAVIN, FOLIC ACID, 041411"

[Edited on January 19, 2012 at 7:16 PM. Reason : ]

1/19/2012 7:12:56 PM

Newmans own 40 Cal light wheat bread. It's 40 cals/slice, 0.25g fat, 9.5g carbs, and 2.5g protein/slice

dunno if its really good for you cause it still is made w/enriched flour, but i really like the low carb/fat/cal option.

I'd switch to a different bread if someone had a worthy suggestion. Ezekiel Bread maybe?

1/19/2012 7:16:59 PM

you seemed to have figured it out already


what do you recommend?

1/19/2012 7:17:53 PM

i don't really have a recommendation... I get this high protein/high fiber, all whole grain bread, but it has double the calories of the 40 cal stuff. I wish I could get that bread sliced half-width.

1/19/2012 7:22:53 PM

take knife, cut in half

1/19/2012 7:23:42 PM

ha i could try... i picture myself just ripping the bread to shreds though.

1/19/2012 7:25:55 PM

If you're consistently undershooting your calorie goals, you could make up a lot of the difference just by switching to whole milk, regular bread, regular cream cheese, etc. The regular Greek yogurt from Trader Joe's is fabulous--300 calories in 8 oz that you can eat in a minute. You can live with a little more fat based on the counts you're giving.

1/19/2012 7:41:58 PM

I like the california complete protein bread at Trader Joe's.

1/19/2012 7:52:40 PM

^^

I just choked down a can of tuna (disgusting)

and another protein shake....


2600 cals now. Good enough for me.

1/19/2012 8:08:09 PM

I get us the Arnold's high whole grain bread. Low carb be damned. Again I check the sugar and fiber.

1/19/2012 8:16:36 PM

I just buy some high fiber flax seed wraps at BJ's instead of getting bread for the occasional sandwich.

Ironically, I'm not a fan of bread but I love going to Subway.

1/19/2012 8:53:14 PM

You hardgainers are baffling. Just eat everything.

1/19/2012 8:54:12 PM

I maybe eat 1-2 slices of bread a week. The slices are big so I cut it in half. My fiancee likes bread for sandwiches.

1/19/2012 8:54:40 PM

Man I love bread. I want a six pack tho. Tough life call

1/19/2012 9:13:12 PM

i don't eat gluten
i don't eat soy protein
i don't eat artificial(mostly)
i don't eat partially hydrogenated

1/19/2012 9:35:28 PM

I don't eat meat
but I sure like to bwn

1/19/2012 9:36:57 PM

I can't stop farting

1/19/2012 9:40:14 PM

So I mentioned a while back that Zuzana of Bodyrock split off from the website. She just announced last night that she is back and is going to start posting work outs on her new YouTube page and new Facebook page. She has completely split off from Bodyrock. If anyone is interested, shoot me a PM and I can point you in the right direction.

I'm excited for her to come back but I'm wondering what I'll end up doing - Bodyrock has started to go in a new direction somewhat so I think I'll do both work outs for a while, see which style I like, and go from there.

1/19/2012 10:03:26 PM

Is she going back to porn or something?

1/19/2012 10:31:41 PM

Unfortunately no she's starting up her own work out website separate from Bodyrock

1/19/2012 10:33:18 PM

Um, why not just post it?

1/19/2012 10:36:38 PM

Haha I'm glad you brought her up again.

Every video that I have seen of her, she is breathing very hard.

She should be very well conditioned right? Or is she going for the porno effect here?

I suppose just because you have a very tight/fit body, doesn't mean you're athletic.

1/19/2012 10:43:47 PM

the only video I ever tried to watch of her, she was practically moaning during it. I'm guessing the heavy breathing is just part of the show.

1/19/2012 10:54:00 PM

acraw I know right! I think some of it is for an effect but also maybe a way to remind people to breathe when working out. Who knows. I know sometimes I forget to breathe and then I get all asthmatic at the end

1/19/2012 10:55:50 PM

What time of the day do most of you work out? Is there a better time to do cardio/weight lifting?

I end up doing my workouts or running in the evening because that when I have a lot of time. I can make time in the morning if I wanted to.

Does what time you work out give you better results? Or is it just up to preferences?

1/20/2012 10:08:48 AM

Quote :

"I just choked down a can of tuna (disgusting)"

man, add a spoonful of plain greek fat free yogurt, some sugar free relish, celery (or just celery salt), black pepper, and then you have yourself a meal.

1/20/2012 10:17:56 AM

^^ I like to run in the morning if I can...then work out in the early evening after work.

1/20/2012 10:28:25 AM

Quote :

"You hardgainers are baffling. Just eat everything."

haha

my post workout/dinner last night was a big ass slice of pepperoni pizza, 2 tuna salad sandwiches (3 cans, 4 slices toast, light miracle whip, relish, eggs, celery), 4 cups of kelloggs fiber plus cinnamon oat crunch, 24oz skim milk, scoop of optimum nutrition's extreme milk chocolate whey, 24oz 100% grape juice, and a couple of bites of ice cream.

~2000 calories. ~30gfat/350gcarb/~143g protein.

i almost threw up.

[Edited on January 20, 2012 at 10:58 AM. Reason : e]

1/20/2012 10:57:32 AM

1/20/2012 10:58:49 AM

This may or may not be of value to some of you. But those with past lower back issues may find it useful.

I personally don’t like to lift in the morning because I am stiff. And I feel like my back isn’t “warmed up” properly yet. Stretching isn’t necessarily going to prevent injury either.

Here is Stuart McGill’s take on training in the morning. This is Part 2. Part 1 interview has useful info too.

http://www.t-nation.com/free_online_article/sports_body_training_performance_interviews/mister_spine_part_2

T: You also talk about our increased risk in the morning hours after waking. Can you explain this?

SM: As you know, you’re taller when you wake up in the morning than when you go to bed at night. This is because the discs are hydrophilic, that means they suck up water while you sleep and when there are no stresses present.

After rising, hydrostatic stresses of just walking around and using the muscles during the day compress your spine and the fluid is squeezed out, decreasing the anular tensions in the disc. So, when you wake up the extra height in the discs are analogous to a full water balloon ready to burst and if you bend, you build up much higher stresses in the disc. In fact, the stresses are three times higher than when you perform the same bend two or three hours later.

Now I’m not talking about getting up and going for a walk or perhaps a boxer going for a jog first thing in the morning. I’m talking about heavy bending exercises, like for example the good-morning exercise or doing sit-ups. Somehow people thought that this would be a good thing to do in the morning. It’s the worst possible thing you could do for the back first thing in the morning. I personally have a more favorite morning exercise, it’s what I like to call a "great-morning," but I don’t think my wife would appreciate me talking about it! Full spine bending first thing in the morning is a great way to damage your back—an unwise thing to do


McGill is considered a back guru.

1/20/2012 11:02:54 AM

That goes for running too.

1/20/2012 11:03:27 AM

^ So he says it's okay to go on a run...but no heavy lifting. Correct?

1/20/2012 11:04:46 AM

I would think it would put some stress on the disc too.

Especially on pavement or any other hard surfaces.

That's what I find with me anyway.

But then you're talking to someone who has L4-L5/ L5-S1 degenerative disc.

Not saying it's good advice for everyone.

The problem with disc issues, is that it can manifest from anything/ any activity. If your activities are low impact, it is obviously going to slowly creep up on you.

Often times people are asymptomatic. I read somewhere that over 70% of us have some sort of disc issue, but no pain.

But you also know as you get older, you're going to feel it more; it's the fact of life/nature.

1/20/2012 11:11:17 AM

Quote :

"But you also know as you get older, you're going to feel it more; it's the fact of life/nature."

Finding that in regards to all body parts.

Makes me realize that I was friggin machine in high school/early college.

[Edited on January 20, 2012 at 11:17 AM. Reason : .]

1/20/2012 11:16:54 AM

Yep.

Overuse. We think we are invincible in our 20s and 30s. But our activities decrease as we get older. More aches and pains.

Stay in shape now, so you can just maintain in your 40s and 50s

I don't want to be a fatty when I'm older lol

1/20/2012 11:20:06 AM

I've read McGill's Low Back Disorders text, it's pretty good and discusses this spinal decompression phenomenon.

It takes about an hour after waking for the discs to go back down a bit.

The main issue is spinal flexion with rotation. If you do this first thing in the morning, it can be problematic. Actually any time you are doing spinal flexion + rotation, even worse with loading, you are asking for an issue.

I see bad trainers doing this all the time with their clients. Any rotation of the lumbar spine is a terrible idea. It needs to be from the hips or thoracic spine.

The way I approach it is this: If you want to train in the morning, running or lifting, make sure you get warmed up a bit and practice the motions. Get your hips mobilize and learn to brace your core in order to minimize spinal flexion, extension, and rotation. If it hurts stop. Otherwise, you should be fine to exercise.

1/20/2012 11:21:55 AM

Quote :

"spinal flexion + rotation"

lol I see so many people do bicycle crunches at the gym.

1/20/2012 11:25:19 AM

Quote :

"Stay in shape now, so you can just maintain in your 40s and 50s I don't want to be a fatty when I'm older lol"

that's definitely the goal

1/20/2012 11:27:22 AM

bicycle crunches, floor/windshield wipers, scorpions, russian twists, etc are all bad ideas.

1/20/2012 11:28:29 AM

Quote :

"What time of the day do most of you work out? "

around 3:30pm during the week when i get home from work. on the weekends it's usually when i first get up so between 9:00am and 10:00am.

1/20/2012 11:32:02 AM

So many things I see at the gym are just awful.

I attribute this to Women's/Men's health magazine.

Side bends with kettlebells and dumbbells isn't going to get rid of your muffin top, girls!

[Edited on January 20, 2012 at 11:33 AM. Reason : Anyway, that's a whole 'nother thread!]

1/20/2012 11:33:40 AM

^ agreed. there is a lot of misinformation out there.

1/20/2012 11:38:34 AM

so many misconceptions on here, it was un-post-able for a page there

1/20/2012 6:47:43 PM

I tend to get most of my cardio type done in the mornings because of practicality ( bike commuting, walking the dogs, or running before work/school), but my kettlebell/yoga/whatever gets done at night. I don't have the energy to do cardio then unless I get a nap.

Whoever likes to do yoga in the morning, how? I need food+ coffee.

My friend convinced me into doing do either a 5K, duathlon or triathlon every month starting in Feb. This should provide me with some motivation to get my lazy ass back on a tri training plan, as I feel my cardio workouts are the most balanced then.

Workouts this week since Monday were:
Tues- cycled 20 miles, yoga+kettlebells
Wed- cycle 15
Thurs-cycle 25, yoga
today- 15
tomorrow- muddy cyclocross race

1/20/2012 7:24:00 PM

Did some work with chains today for the first time, comments/critiques welcome...

Squats: 225 on the bar plus 120 in chains

http://www.youtube.com/watch?v=yLko-1JuIfc

Dead lift: 315 on the bar plus 120 in chains (although a lot of that stayed on the floor)

http://www.youtube.com/watch?v=feoiXFaiJaU


Overall I really liked worked with chains, takes some getting used to though and it would really help if we had some steel plates for deads because the chains kept getting caught under the plates on the way down.

1/20/2012 9:56:12 PM

Both lifts look strong!

Squat seems to be a little forward. Might be ok since you have weightlifting shoes on. Could possibly be stronger if you sat back more, with knees wider.

I don't teach the deadlift with the hyper extension at the end. It seems unnecessary. Is there a reason you do it?

1/20/2012 10:08:59 PM