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  #26    
Old June 30th, 2013, 08:15 PM
Kleecki's Avatar
Kleecki
 
Join Date: Jun 2013
Gender: Male
This is a great idea for a club. I'd like to join! I'm actually a personal trainer, so fitness is a pretty big part of my life.

My summer fitness goal is to be able to squat at least 400. My maximum is 385, and I have been stuck there for a while.

My overall fitness goal is to compete in a triathlon.

My diet has been working well for me. On workout days, I eat 4 servings of complex carbohydrates, making sure I only eat low glycemic carbs, except after workouts, where it's better to eat higher-glycemic carbs. Along with the carbs, I eat 4-5 servings of protein.

On weekends, I scale down. I eat 3 servings of complex carbohydrates with 3-4 servings of protein.

Of course, I also make sure I get my fiber in.

Also, all of the food I eat is non-processed, but it's actually easier than you might think to eat this way. For example, I can eat pancakes and spaghetti as long as they are whole wheat.

Oh, and I always make sure to space out my meals by at least two hours.
  #27    
Old July 1st, 2013, 06:29 PM
Kanzler
スペースディスコ ��82.
Community Supporter
 
Join Date: Jul 2008
Location: Toronto
Age: 21
Gender: Male
Nature: Relaxed
Today's workout: I went fencing again! I did some jump rope before practicing, and then a bit of bladework and footwork. Afterwards I sparred for my first time, and won 5-4! My coach let me take a foil home to practice, so very good day all in all. Logged 1 and a half hours of fencing + however more time practicing at home.

Also, I golfed yesterday. I'm starting to develop a bad habit of my hips trailing my arms, and tried really hard to shake it off. Thank goodness I pulled myself together for the last three swings to go straight forwards. I'm not biking as much as I used to after going to the bike shop and checking what's up. My bike is clearly not safe/ergonomic to ride, but I'm wary on slapping down $700-800 on a bike with drop bars.
Denny Hamlin. ugh so late
  #28    
Old July 2nd, 2013, 01:41 PM
Kura's Avatar
Kura
twitter.com/kuraberrym
 
Join Date: Sep 2004
Location: Horsham, UK (orig. Toronto, Canada)
Age: 25
Gender: Female
Nature: Serious
I've been a bit sick lately.. and I also ate out a bit this weekend (made pizza at home and had a cupcake, then a burger for lunch on Saturday at a place with mini-donuts as a dessert, and a goat's cheese and veg salad with fougasse for dinner. An iced coffee with a hazelnut shot on sunday, and a stone-baked pizza for lunch.) Had other meals around those meals like for breakfast and etc but those were healthier meals, but I wanted to give all that a mention.

I went to Pilates for an hour on Sat though, did some walking on the weekend too, but doesn't balance out the eating...

Anyways, I took some advice here with the yogurt but I prob had too much today, this was my food for today:
Breakfast= Fruit and fibre cereal with a soy yogurt. 2 brazil nuts. Also a small glass 150mls or so of coconut-banana-pineapple smoothie (the innocent-smoothie brands that are not from concentrate.)
"Snack"= DIdn't really have time to snack today.. but I had a coffee.
Lunch= pea/lentil/bean and ham soup. 1 soda cracker. Handful of nuts.
Snack= Thinly spread Nutella over 2 ryvita sunflower seed crackers.
Early Dinner= Seared Ahi Tuna steak over lettuce/salad with a drizzle of teriyaki sauce.
Second Dinner= seed-fibre granola (small handful which would be about maybe 2-3 tbsp worth?) 5 fresh strawberries, another handful of nuts (2 tbsp) and about 2-3 heaped tbsp of greek yogurt (fat free.. the Fage Total 0% ones that have 10.5g of protien and only 4g of sugar (from carbs) per serving. Best ratio I have found on the supermarket shelf.
A green tea biscuit. 5 dried banana chips. 3 yogurt covered raisins.
~Yuugiou Fan~
~Kamen Rider Fan~
♡(´・ω・`)LOVE! ☆
  #29    
Old July 2nd, 2013, 02:10 PM
Overlord Drakow's Avatar
Overlord Drakow
-CONQUERER
 
Join Date: Oct 2007
Location: Hell
Nature: Serious
Quote:
Originally Posted by Kleecki View Post
This is a great idea for a club. I'd like to join! I'm actually a personal trainer, so fitness is a pretty big part of my life.

My summer fitness goal is to be able to squat at least 400. My maximum is 385, and I have been stuck there for a while.

My overall fitness goal is to compete in a triathlon.

My diet has been working well for me. On workout days, I eat 4 servings of complex carbohydrates, making sure I only eat low glycemic carbs, except after workouts, where it's better to eat higher-glycemic carbs. Along with the carbs, I eat 4-5 servings of protein.

On weekends, I scale down. I eat 3 servings of complex carbohydrates with 3-4 servings of protein.

Of course, I also make sure I get my fiber in.

Also, all of the food I eat is non-processed, but it's actually easier than you might think to eat this way. For example, I can eat pancakes and spaghetti as long as they are whole wheat.

Oh, and I always make sure to space out my meals by at least two hours.
400 squats would be very impressive though I think you'd be better off increasing your load rather than repetitions, so grab a backpack and shove a bunch of water bottles or whatever and then try squatting.

Quote:
Originally Posted by BlahISuck View Post
Today's workout: I went fencing again! I did some jump rope before practicing, and then a bit of bladework and footwork. Afterwards I sparred for my first time, and won 5-4! My coach let me take a foil home to practice, so very good day all in all. Logged 1 and a half hours of fencing + however more time practicing at home.

Also, I golfed yesterday. I'm starting to develop a bad habit of my hips trailing my arms, and tried really hard to shake it off. Thank goodness I pulled myself together for the last three swings to go straight forwards. I'm not biking as much as I used to after going to the bike shop and checking what's up. My bike is clearly not safe/ergonomic to ride, but I'm wary on slapping down $700-800 on a bike with drop bars.
I'd like to fence against you someday, would be pretty fun.
"Power through ambition." - Overlord Drakow
Forum Set // Pair
  #30    
Old July 2nd, 2013, 06:16 PM
Kanzler
スペースディスコ ��82.
Community Supporter
 
Join Date: Jul 2008
Location: Toronto
Age: 21
Gender: Male
Nature: Relaxed
Quote:
Originally Posted by Kura View Post
Spoiler:
I've been a bit sick lately.. and I also ate out a bit this weekend (made pizza at home and had a cupcake, then a burger for lunch on Saturday at a place with mini-donuts as a dessert, and a goat's cheese and veg salad with fougasse for dinner. An iced coffee with a hazelnut shot on sunday, and a stone-baked pizza for lunch.) Had other meals around those meals like for breakfast and etc but those were healthier meals, but I wanted to give all that a mention.

I went to Pilates for an hour on Sat though, did some walking on the weekend too, but doesn't balance out the eating...

Anyways, I took some advice here with the yogurt but I prob had too much today, this was my food for today:
Breakfast= Fruit and fibre cereal with a soy yogurt. 2 brazil nuts. Also a small glass 150mls or so of coconut-banana-pineapple smoothie (the innocent-smoothie brands that are not from concentrate.)
"Snack"= DIdn't really have time to snack today.. but I had a coffee.
Lunch= pea/lentil/bean and ham soup. 1 soda cracker. Handful of nuts.
Snack= Thinly spread Nutella over 2 ryvita sunflower seed crackers.
Early Dinner= Seared Ahi Tuna steak over lettuce/salad with a drizzle of teriyaki sauce.
Second Dinner= seed-fibre granola (small handful which would be about maybe 2-3 tbsp worth?) 5 fresh strawberries, another handful of nuts (2 tbsp) and about 2-3 heaped tbsp of greek yogurt (fat free.. the Fage Total 0% ones that have 10.5g of protien and only 4g of sugar (from carbs) per serving. Best ratio I have found on the supermarket shelf.
A green tea biscuit. 5 dried banana chips. 3 yogurt covered raisins.
Coffee is a performance enhancer which you might want to take before your workout. My friend once bought me a Caramel Macchiatto while I was at work. When I came home, I had the sudden urge to go to the track at a high school and ran 2.6 km on a whim, basically without losing breath. I ran all the way home and then ran around the block some more, and I still wasn't tired. 150mg caffeine and 40g of sugar means you're on overdrive for the next couple of hours. So there's that, if you're interested. Also, whats with you and yogurt covered stuff?

Quote:
Originally Posted by Drakow View Post
I'd like to fence against you someday, would be pretty fun.
I'd love to! I need the experience too. There's a tournament next Saturday but I decided not to go cuz I found out on such short notice and I don't want to spend money either. And I've got no gear.

Today's workout ... and update!:

15 minutes of bladework before breakfast and 30 minutes of footwork before lunch. I think I'm starting to get the hang of lunges, did probably 20 over the course of the day. Also 45 minutes of walking at 4.0 mph to and from school.


I've lost 4 pounds since coming back from China a month ago. Now that I've started fencing though, I don't know if I want to lose the other six cuz I'll be working on growing some massive thighs. My pushups will probably be pushed off to who knows when since my arms are getting sore with bladework and golf. My potbelly is gone in the morning now though, and that's good enough for me.
Denny Hamlin. ugh so late
  #31    
Old July 3rd, 2013, 02:06 PM
Kura's Avatar
Kura
twitter.com/kuraberrym
 
Join Date: Sep 2004
Location: Horsham, UK (orig. Toronto, Canada)
Age: 25
Gender: Female
Nature: Serious
I've been craving yogurt stuff lately too!!!

Ok so for today
I did an hour and a half at the gym. Made sure to sweat while doing weight stuff (trx crunches, squat presses, side lunges, etc.) So doing interval areobic stuff too I guess you could say? The only cardio focused thing I did was the rower where I went full force for 2 minutes, and then stopped for a minute to let my heart catch up. Repeat 2 other times.

What I ate:

3 tbsp granola (seed/high fibre), 4 small strawberries, 50g of greek yogurt (that total 0% one)
coffee
soda cracker and 2 brazil nuts
Lunch was a Seared Ahi Tuna over a bed of lettuce with a drizzle of teriyaki sauce over.
greek yogurt again (the other 50g of the pot) some bran flakes, 3 strawberries.
Dinner was a hamburger (no bun) with a sliced tomato over lettuce, cheese, and also a drizzle of ceasar over the lettuce.
handful of nuts
2 yogurt covered raisins.

Should technically eat more today but I'm actually feeling quite full. Probably all the meat.
It's fine though because I will be eating out on Saturday this weekend, as well.
~Yuugiou Fan~
~Kamen Rider Fan~
♡(´・ω・`)LOVE! ☆
  #32    
Old July 4th, 2013, 08:29 PM
Kanzler
スペースディスコ ��82.
Community Supporter
 
Join Date: Jul 2008
Location: Toronto
Age: 21
Gender: Male
Nature: Relaxed
Today's workout: I think my 15 minutes of bladework and 30 minutes of footwork is becoming a routine. I also tried doing new exercises to increase my arm speed, like practicing bladework to a metronome, doing 10 pushups as fast as I can, and thrusting a shampoo bottle that weighs 3x the foil back and forth. I also practiced lunging and it's starting to become instinct. I think I did 100 of those today.

Other than that I had to run some errands for a friend and ended up walking briskly some half hour, so my daily hour of activity is more than fulfilled.

Today's food:
Breakfast:
Large egg
Steamed chicken bun (90g)
Half a tangerine (30g), 3 strawberries (20g), and a small slice of peach (30g)
Half an avocado (50g)
1.3 cups of 1% milk
Golean Crunch cereal, Kashi (33g) <-- have any of you tried this? it's pretty high in protein but i don't know others' opinions

Lunch:
1.3 cups of 1% milk
Pasta (rotini (180g) with shrimp (50g), firm tofu (40g), carrots (70g), and gouda cheese (27g))

Mid-lecture Snack:
Double decker rye bread peanut butter sandwich (3 small slices with ~1.5 tbsp of peanut butter)

Dinner:
Mung bean soup (1/4 cup mung bean, 1/8 cup white rice)
Cooked napa cabbage (120g)
Cooked broccoli (90g)
Firm tofu (70g)

@Kura that tuna looks really really good. and teriyaki too? omi.

Spoiler:
Denny Hamlin. ugh so late
  #33    
Old July 7th, 2013, 04:27 PM
Kleecki's Avatar
Kleecki
 
Join Date: Jun 2013
Gender: Male
Quote:
Originally Posted by Drakow View Post
400 squats would be very impressive though I think you'd be better off increasing your load rather than repetitions, so grab a backpack and shove a bunch of water bottles or whatever and then try squatting.
I didn't mean repetitions. I meant weight. Ha ha.

Last edited by Kleecki; July 7th, 2013 at 04:39 PM.
  #34    
Old July 8th, 2013, 06:42 PM
Kanzler
スペースディスコ ��82.
Community Supporter
 
Join Date: Jul 2008
Location: Toronto
Age: 21
Gender: Male
Nature: Relaxed
Today's workout: Fencing class dragged on for two hours. I ended up fencing with these dudes wayy better than me. I found out that I'm really aggressive and have to stop myself walking into their blades. One of my opponents ended up breaking two foils on me, one of which was his own (sorry) and we took a whole chunk of it off, and the other was that of our instructor's and we broke off the little button at the end XD. But I still love lunging and going for the kill, so it may be some time before I stop walking into and breaking other people's blades.

Also, Toronto is currently under torrential rain that took out the traffic lights, so I had fun running in the rain and fending off the cold with body heat, so that's part of my workout too.
Denny Hamlin. ugh so late
  #35    
Old July 11th, 2013, 10:41 AM
Kura's Avatar
Kura
twitter.com/kuraberrym
 
Join Date: Sep 2004
Location: Horsham, UK (orig. Toronto, Canada)
Age: 25
Gender: Female
Nature: Serious
Went to the gym today for about an hour~ Also I signed up for spinning and pilates on Saturday (1 hour each) and it'll be my first time doing spinning so YAY.

I ate out a lot this weekend (celebration= my anniversary YAY) but now I'm getting back on track.

Dunno if I should update here about what I have eaten or if I should update the "What did you eat today" thread...

Anyways..
Less than half a Total 0% Yogurt (40g) where 100g has 50cals and 10g protien/ 4g sugar from carbs/ 0g everything else.
High fibre cereal (fruit and fibre)
Coffee with almond milk and one tsp sugar.
lunch I had a large egg with ham, cheese, and tomato omlette over a salad (no dressing.)
2 pieces of dark chocolate.
dinner I am having Total (full fat greek yogurt) same as the other brand but the full fat version.. had about 1/4-1/3 of the cup so maybe 35g?
10 grapes
2 handfuls of nuts with sultanas, linseeds, and sunflower seeds
also going to have an alpro soy-protien drink afterwards.

tbh I had some turkey in the fridge but I'm too tired to cook tonight.. it's already 8PM @_@


I don't remember everything I ate yesterday.

Some inspiration for you guys:
Spoiler:


and
~Yuugiou Fan~
~Kamen Rider Fan~
♡(´・ω・`)LOVE! ☆

Last edited by Kura; July 11th, 2013 at 10:49 AM.
  #36    
Old July 12th, 2013, 06:37 PM
Kanzler
スペースディスコ ��82.
Community Supporter
 
Join Date: Jul 2008
Location: Toronto
Age: 21
Gender: Male
Nature: Relaxed
2 whole hours of fencing today! I helped a buddy of mine out for this tournament tomorrow. It kinda sucks for him though, cuz he was mostly sparring with me, a lefty, so hopefully that won't throw off his game tomorrow. I also have two lovely new welts in addition to a healing scar (yes the foil drew blood underneath the jacket!) and a big fat bruise. In fact, I probably overexerted and got a migraine so I have to keep track of my nutrition and things.

Today's workout: July 16

Another 2 whole hours of fencing. Got my ass handed to me. Got another welt. I'm not very good with my parries, I use too much arm so I'll have to work on that. Also I don't get low enough, so I need to work on that too.
Denny Hamlin. ugh so late

Last edited by Kanzler; July 15th, 2013 at 08:58 PM.
  #37    
Old July 29th, 2013, 04:25 AM
Kura's Avatar
Kura
twitter.com/kuraberrym
 
Join Date: Sep 2004
Location: Horsham, UK (orig. Toronto, Canada)
Age: 25
Gender: Female
Nature: Serious
This needs an update so I'm just posting here that I've gone to the gym yesterday and did about an hour. Wasn't up to wanting to do it but I forced myself to go and I'm glad I went in the end <3
~Yuugiou Fan~
~Kamen Rider Fan~
♡(´・ω・`)LOVE! ☆
  #38    
Old July 29th, 2013, 04:42 AM
Impo's Avatar
Impo
Vital Spirit
Community Supporter
 
Join Date: Feb 2010
Location: Earth
Gender: Male
Nature: Relaxed
I would like to join!

Username: Impo
Overall Fitness Goal: I would like to gain a muscle whatever that is
Summer Fitness Goal: Abs gosh I need those
Favorite Physical Activity: I love running! Especially with great music!

Today I walked to school and back and also went to the gym! It was chest and tri day, but I am actually the worst person with chest, can't lift anything.

I have my first timed half marathon in a months time!
I did one a couple of months ago (not an event, just ran 21.1km), and I got a time of 1 hour and 57 minutes, I'd like to see if I can get to 1 hour and 50 minutes!


...Let's play a game...
3DS FC: 3411-1566-9347
Paired to Naya Rivera & ShiningRaichu
  #39    
Old July 29th, 2013, 05:10 AM
Overlord Drakow's Avatar
Overlord Drakow
-CONQUERER
 
Join Date: Oct 2007
Location: Hell
Nature: Serious
That was some really insightful advice in your second to last post, Kura. I've just been doing the push ups and bicycle crunches at home - though I do like 150 + of each. Sometimes at Karate I do similar workout exercises during the warm up so maybe I should do a similar thing at home too instead of focusing heavily on the push ups and bicycle crunches . . .
"Power through ambition." - Overlord Drakow
Forum Set // Pair
  #40    
Old August 3rd, 2013, 10:40 PM
Kanzler
スペースディスコ ��82.
Community Supporter
 
Join Date: Jul 2008
Location: Toronto
Age: 21
Gender: Male
Nature: Relaxed
So I fenced today (yesterday) like always, but something very special happened today (yesterday.)!

I ended up beating my sparring partner (yesh!!!) for the first time!

To be fair though, he won the first 2 bouts (I think the scores came up to 7-8 vs. 10), buuut I won the bonus round 5-3! He was longer than me, but I was more aggressive and it took a whole twenty minutes to put two and two together and realize my strategy was to cautiously advance on him. That way I close the distance while keeping my target well protected, and since I'm the more aggressive one, the trend is that he gets pushed down the piste. I think I kept it slightly within a step-distance and gave him lots of invitations just to mess with his mind and have him fall back on his instinct, which is to retreat. And then I feint towards his six (I'm lefty and he's a rightie) and strike him on the low line on his 8, and flick his exposed side.

POINT GET! He's a really good sport, really cool with my expression of triumph and all. We're actually really good with one another, win or lose, rain or shine, so it's a shame he's leaving Monday :'(

I feel like such win today. In the excitement I left my foil at the club, but I will be back Monday to pick it up
Denny Hamlin. ugh so late
  #41    
Old August 6th, 2013, 09:45 PM
The Dark Avenger's Avatar
The Dark Avenger
PumpkaBOO!
 
Join Date: Jan 2013
Location: The States
Age: 22
Gender: Male
Nature: Adamant
Ahh, I completely forgot about this club! I must be distracted by the X and Y news :/

Today did some light cardio and lifting. I have been bad and lazy the past month! My summer goal now is to get a good workout in every day. Though, I have been good on my diet. Mostly meat and vegetables with a dash of fruits and nuts. I still need to watch my dairy, but I love dairy! I have had no refined grains or sugar except for pizza one night last month, and it was two pieces. Oh, and let's not forget my new found love for Raw Zucchini; it's sooo good.
  #42    
Old August 20th, 2013, 02:43 PM
Kura's Avatar
Kura
twitter.com/kuraberrym
 
Join Date: Sep 2004
Location: Horsham, UK (orig. Toronto, Canada)
Age: 25
Gender: Female
Nature: Serious
Same here! I went to the gym both Sunday and Saturday that passed. I am worried a bit because I need to look good for October, but family is coming to visit so we will be out (and we will most likely be eating out a lot too).. so other than trying to choose options that sound healthier, I'm hoping I wont lose much progress on my toning ;_;
~Yuugiou Fan~
~Kamen Rider Fan~
♡(´・ω・`)LOVE! ☆
  #43    
Old August 21st, 2013, 09:11 AM
Kanzler
スペースディスコ ��82.
Community Supporter
 
Join Date: Jul 2008
Location: Toronto
Age: 21
Gender: Male
Nature: Relaxed
Fencing has been more of the same lately, a bit of improvement day by day. I'm gonna see if I can get into head coach's strength workout - 30-50 single leg dips each leg, and single leg plyometric jumps (on park benches and things) 10x, 3-5 sets.

mmm gurl you look good already ;P'' <-- that's le drool. You'll probably have to put your foot down on more than one occasion though, if you have a plan and you don't stick to it, your gains will go away.
Denny Hamlin. ugh so late
  #44    
Old August 22nd, 2013, 12:35 PM
Kura's Avatar
Kura
twitter.com/kuraberrym
 
Join Date: Sep 2004
Location: Horsham, UK (orig. Toronto, Canada)
Age: 25
Gender: Female
Nature: Serious
Yeah I know. Today I went to Wagamama because of a co-worker's leaving lunch and I opted to order the kids' ramen (370 calories.) A bit bland but most of that restaurant's stuff is bland anyways :/ and everything is overpriced so I didn't feel so robbed to pay 4.50GBP for a meal instead of their usual 10+ (and 1000cals+ dishes..)
Even their salads are 750+ cals..
~Yuugiou Fan~
~Kamen Rider Fan~
♡(´・ω・`)LOVE! ☆
  #45    
Old August 30th, 2013, 02:47 AM
Kanzler
スペースディスコ ��82.
Community Supporter
 
Join Date: Jul 2008
Location: Toronto
Age: 21
Gender: Male
Nature: Relaxed
Hiked for two hours yesterday, and have been hiking a lot for the past week - probably an average of an hour every other day.
Denny Hamlin. ugh so late
  #46    
Old September 7th, 2013, 12:36 AM
Dark Azelf's Avatar
Dark Azelf
ThisWillBeTheEndOfEveryth ing.
Community Supporter
 
Join Date: Jun 2007
Age: 24
Gender: Male
Nature: Impish
Username: Dark Azelf
Overall Fitness Goal: Aesthetics, be big whilst also being shredded/cut.
Summer Fitness Goal: Drop about 4% bodyfat so i get get to about the 9% bodyfat mark.
Favorite Physical Activity: Weight training.

Spoiler:

Newish pic from about a month ago, about 153ish lbs 13% bodyfat i think here ? Im only like 5'4 so yeah haha!

Spoiler:

Year ago pic.

Quote:
Originally Posted by BlahISuck View Post

Question: How do you deal with bloating? I've had a pot belly ever since I came back from vacation and it just doesn't seem to go away. I did more drinking than I normally do (none) but I don't think you could grow a beer belly in 3 weeks. I also have invisalign and it makes my teeth feel a bit numb --> chewing food less --> more gas? I eat plenty of vegetables every meal, around 300g cooked for lunch and dinner. Should I consider taking a laxative? I don't think it's plain blubber, it's hard for me to stand up straight, really strains my abdomen.
Drink more water and cut your sodium intake, those are the most common reasons for bloat. Happens to me also.

Quote:
Originally Posted by BlahISuck View Post
Does cardio really lead to muscle loss? .
Honestly id say this depends on your body type and the intensity, time and type. Usually you wont lose muscle if you dont go over 90 mins continuous running at once. Also If you are an endomorph or mesomorph aka dont lose weight easily and your diet is in check then definitely not from your standard maintenance cardio. Plus like you said it increases fat oxidization especially at lower intensities and increases your metabolism. However id avoid doing sprints if i was low carbing as that uses a different energy type, aka more glycogen than fat. But apparently you become fat adapted rather than glucose when in ketosis. Im low carbing at the moment and im also in ketosis and havent lost muscle from doing steady 20 min cardio 3x a week. However if you are an ectomorph aka tall and skinny, struggle putting on muscle you are at risk from losing muscle from cardio id just try to not do cardio at all or keep it to a bare minimum.


Also some of you guys may find this helpful. Im a qualified P.T and i also have a nutrition qualification and i also do bodybuilding and ive found that the following works for me and i use the following as a guideline;


Quote:
Complex Carbs (e.g oats, beans, potatoes, brown bread brown rice and brown pasta) are the ones you SHOULD eat. Simple (i.e sugary carbs; white bread, crisps, pasta, rice) carbs get broken down fast and the body stores it as fat if you dont use it quicky, so only eat simple carbs pre workout for energy (if you need it) and post workout to replace glycogen in muscles. Like 50 grams id recommend. These will influence if you gain or lose weight most of all. Complex carbs also fill you up so will also prevent you overeating as they take longer to digest due to the fiber.

Eat as much veg as you want for minerals, fruit is ok slightly sugary though so try and limit this.

Fats like peanut butter and nuts are great and also some saturates (in moderation) (go for about 60-90 grams of fat in total a day). Try and keep it unsaturated if you can. Saturated fats are in animal sources, unsaturated is in non animal sources like oils, nuts etc. Fats are essential for hormone maintenance too.

As for protein, all meats and fish are great. Dairy products are great. Basically try and eat as natural as you can and keep your protein intake at 1.2-1.5 grams per lb of bodyweight per day if you want to maintain and build muscle, its needed for when you are weight training to repair the muscles too. This will help with the muscle gain and definition you are after. If you look slim but also flabby chances are you arent eating enough protein.

Drink 1-2 gallons of water a day.

Optional but really helpful: Multivit tablets, Fish Oil tablet.

I also use this as a guideline

http://www.freedieting.com/tools/calorie_calculator.htm

*<50 grams of carbs per day for rapid weight loss along with the calorie deficit intake provided by that calc. You NEED to keep your protein high (1.2-1.8 grams of protein per lb of body weight) for this or the body will break down muscle tissue for energy. Eat lots of fats (steak, peanuts etc) for energy also. This is the one im using at the moment to strip myself of bodyfat and get definition. Not recommended for prolonged periods.

*50-100 Grams of carbs per day for gradual weight loss along with the calorie deficit intake provided by that calc.

*150 Grams of Carbs maintenance. See calc for calories

150-200 grams: gradual weigh gain. See calc.

*250+ grams. You'll either pile on weight and become obese or you run marathons lol.


I find the rule of thumb with carbs is if you are an ectomorph and/or do prolonged duration exercise or stupidly intense exercises and are more active you need more carbs and obviously more calories. This also applies if you are lean as you have less fat stores to use. If you are en endomorph or mesomorph i.e are more prone to weight gain, you need less carbs and calories. Again all of this will be determined on your activity level so its best to find what works for YOU. Some people also have a bad metabolism which also needs to be taken into account.

If you want to bulk up or build muscle obviously you need carbs again based on everything above and including a calorie surplus. (Add 500 onto what the calc above provided). If you are new just shoot for maintenance calories and just make sure you are eating right as you will make gains regardless. When you plateau then you should bulk up after maybe 1/2 years+ of weight training.

Remember, the key to weight loss is insulin (and of course calorie in vs calories out). Insulin is activated by carbs. Insulin is a "storage" hormone, it either stores carbs as glygogen in the muscles/liver post workout or as fat any other time if you dont burn it off. TL;DR if you are eating a diet rich in carbs and arent burning that off every day, you are going to have a horrible time with weight loss see: most of the population these days lol.

http://getinspiredgetfit.com/picture...-killing-you!/

http://www.marksdailyapple.com/a-met...#axzz2YaZznJwr

Interesting reads for when you have the time
Anyway hope this helps some of you a little like it has me.

If i missed anything i.e didnt elaborate, please let me know and i will. Typed this when i was tired lol.
Pair x [23:25] =Sanguine: take meh with your mighty staff

Last edited by Dark Azelf; September 7th, 2013 at 01:00 AM.
  #47    
Old September 11th, 2013, 05:11 AM
Kanzler
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Is it possible/safe to learn weightlifting alone if you're really anal about the form? Or should there be a coach or somebody to guide you?
Denny Hamlin. ugh so late
  #48    
Old September 11th, 2013, 04:25 PM
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Dark Azelf
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Quote:
Originally Posted by BlahISuck View Post
Is it possible/safe to learn weightlifting alone if you're really anal about the form? Or should there be a coach or somebody to guide you?
Thats what the mirrors are for and not posing contrary to popular belief haha.

That or ask a P.T/Gym instructor if your form is ok.
Pair x [23:25] =Sanguine: take meh with your mighty staff
  #49    
Old September 11th, 2013, 06:14 PM
Kanzler
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Aww man but they're at the centre of the room The rubberized weightlifting platform thingies. Meh, here goes nothing.
Denny Hamlin. ugh so late
  #50    
Old September 13th, 2013, 06:02 PM
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Dark Azelf
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Might aswell post my stuff to keep this alive.

http://www.mensfitness.com/nutrition...ng-to-get-lean Had ALOT of success with this which i am currently using. I will probably use this every time i cut from now on it has helped me that much.

My current workout is a very high volume, i find i get the best results that way especially on my chest as it grows very slowly. Also burns a hell of a load of calories. I sometimes do lower volume but higher weight and lower reps, depends how i feel. Each session takes me around an hour and a half and i work to failure.

My split is as follows, everything is 4x8-12 reps, bar lower body stuff (legs and Deadlifts) which is 5x2-6 reps with a much higher weight as i feel strength is more important than size in that regards.

Chest and Triceps

Spoiler:


Chest -Flat Bench

Incline Bench

Decline Bench

Dumbell Bench

Incline Flyes and Chest Press superset

Triceps - Tricep Extensions

Tricep Push Downs

Skull Crushers & Narrow Grip Bench super sets



Rest Day (~20 mins steady paced cardio)



Back, Biceps and Forearms

Spoiler:

Lower back - Deadlifts

Lats - Bent over rows/single arm rows

Lat Pull downs

Seated row

Pull Ups

Lower Traps - High Rows

Biceps- Barbell Curls

Arnold Concentration curls

Hammer Curls/Drag Curls

Forearms - Reverse Curls and wrist roller super sets.



Rest Day (20 mins stair climbs at moderate pace)


Shoulders and Traps

Spoiler:


Anterior Delts - Barbell Shoulder Press

Suppine grip dumbell Front Raises

Suppine Grip Barbell Raises

Medial Delts - Behind the neck press (i know its bad but ive not hurt meyself yet and it feels comfortable) / Seated dumbell press

Wide Grip Upright rows

Lateral Raises

Rear Delts - Rear delt rows

Rear delt flyes/bent over rear delt flyes

Traps - Shrugs



Rest Day


Legs, Abs and any lagging muscles

Spoiler:


Squats

Lunges

Hamstring Curls

Calf Raises

Ab Rollers

Whatever muscle i feel are lagging

20 mins stair climbing at moderate pace


Rest Day


Repeat.


As i said im going for a cut so its rather low carbs at the moment, as ive hit 13% bodyfat im gradually going to introduce carbs again but still keep calories low as i have less fat stores now so carbs become a little more important so might have some low GI carbs like a portion of brown rice or oats a day.

A typical day is something like this.

A-z multivit tablet. Fish Oil tablet. Vit C and Zinc tablet.

5 Scrambled eggs (remove two yolks) with black pepper, chives, Onions and tomatoes

A large cod filet with steamed veg and mature cheddar cheese

Two hamburger patties with steamed veg and cottage cheese

Natural Greek yoghurt with blueberries and double cream (optional, sometimes dont have the cream)

Two Scoops Low Carb low calorie Whey Protein with Full fat milk (milk is for optional if i dont have the milk i put in some peanut butter). If this is a post workout shake i also eat some fruit to replace glycogen.

Lean Minced Beef with Peas, tomatoes cooked in olive oil with various other veg in a tomoato and basil sauce with some cottage cheese and cracked black pepper.

About 1700-1900ish kcals.
Pair x [23:25] =Sanguine: take meh with your mighty staff

Last edited by Dark Azelf; September 13th, 2013 at 06:17 PM.
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