Does the diet really matter in your workout?
I don’t focus on a specific diet, but I’m still seeing great results when I workout in the gym. I able to lift at least five pounds more on some exercises. I’ve gained weight. I went from 180 to 220 and people always ask me: Have you been working out? I really can’t afford a specific diet right now. I only drink a lot of "Muscle Milk". My diet usually consist of healthy serial or a pastry and coffee in the morning, beef rib roast, red beans and rice, and asparagus for dinner. Sometimes I just eat a healthy sandwich for lunch and dinner. Maybe this is all I need?
Tagged with: asparagus • beans and rice • beef rib roast • coffee in the morning • diet • exercises • healthy sandwich • lunch • muscle milk • pastry • red beans and rice • workout
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Diet is very important, but it sounds like your diet is pretty good. I don’t think that weight gainers and shakes are good. If you’re trying to get bigger and are not showing the results you want, it could be the diet or the workout. A forty pound increase in weight is pretty good if it’s all muscle. I went from 140 to 215, but it took a few years. If it’s your workout that’s slowing you up that just means you need variety. Here’s what I do and it has been working for me. Obviously a workout needs to be tailored to the individual, but these exercises may help.
Arms
Lying dumbbell triceps extensions
standing barbell curl
behind head reverse hammers
one-arm preacher curl
Close-grip pushdowns
incline dumbbell curl
Parallel bar dips
hammer curl
Single-arm reverse-grip pushdowns
reverse grip EZ bar
rope push downs
super light dumbbell curls
Chest
Dumbbell Incline Presses,
Pullovers and Presses,
Dumbbell Bench Presses,
Narrow-Grip Bench Presses,
Incline Dumbbell Flyes,
Barbell Incline Presses,
Push-Ups Between Benches,
Cable standing incline flyes
Cable standing decline flyes
Back
Barbell row
Dumbbell Row
Lat Pull Downs
Cable Row
Lower Back Machine
Forearms
lite wide lat pulldowns
Supermans
Shoulders
Lateral Raises
Bent-Over Lateral Raises
No rest front raises
Shrugs
Military Presses
Front Raises
Rotator Cuffs
Superlight lateral raises
On incline bench, with 2 10lbs dumbbells:
1st: Facing forward bring dumbbells up from sides to parallel to ground palms inward, slow repeat for ten reps.
2nd: Facing bench bring dumbbells up from sides backwards as far as you can palms inward, slow repeat for ten reps.
3rd: Stand up with dumbbells and do 10 lateral raises.
4th: Back in position 2, raise arms so they are forward, palms inward, arms bent in a semi bear hug position and parallel to ground. Bring to sides and back to center for 10 reps. I usually do 5 lbs here because this exercise is hard.
Do this set three times with out rest. The third set I change to all 5 lb movements. All of this is slow pace, like 1 second up and one second down.
Legs
Squats
Leg Extentions
Leg Curls
Adductors
Abductors
Calf Lifts
Glute Machine
Leg lifts
I also do 100 crunches per night.
My idea is to hit a variety of ranges and movements in order to work the muscle to the maximum. I tend to use a weight I can do for 10 reps and for 25 reps on the last two movements. Apart from this I do 20 minutes or Cardio every day and stretch before and after the workout, as well as frequently during. Stretching is very important to muscular growth because not only does it help prevent injury and alleviate recovery pain, but it also stretches out the fascia tissue that surrounds the muscle and inhibits its growth. When you are pumped and you stretch is when you get the best stretch of the fascia. Lastly rest and nutrition are every bit as important as the workout itself. Eating enough protein for the muscle to recover and grow as well as enough carbohydrates to replenish diminished glycogen stores in the muscles and liver is vital for repair and being ready for the next time you tax those muscles.
Keep the rice & beans in your diet: they’re both a good
source of fiber, and they can also help keep your bowel
movements flowing well. (That’s very important when it
comes to your digestive tract.)
But as for the milk and meat, you do not need either of
them. Both of those–especially meat–is a bad source
of cholestorol. Very dangerous.
Pastries? Well, they won’t kill you, of course. But you’d
be better off having a bran muffin with that cup of coffee.
As for the asparugus: vegetables are a good source of
protein; that’s what makes "strict vegetarianism" so
very popular. But make sure to add a variety of other
vegetables and, too, plenty of fruits; fruits & vegetables
go hand-in-hand, when it comes to your diet. You need
plenty of postasium–which bananas are a good source
of; vitamin C–citrus fruits such as oranges, apples and
grapes. Also kiwis, mangos and papayas are quite
tasty and nutritious.
Last but not least, there is really no such thing as a…
"healthy sandwich"; if you’re going to take meat out of
your diet–which your really should. Then the only sort
of sandwhich that would be good for you is one with
alfalfa sprouts, lettuce, onions–white or red–carrot
or cucumber slices, and, ocasionally, an egg salad
sandwich.
Keep working out. Just don’t over do it; knowing your
system’s limitations is very, very important!
But modifying your eating habits is no less important.
Good luck!
It’s always best to listen to your body. If you had any weight training, you already know what the "right" foods are.
It’s a simple matter of eating the best stuff you can when your body tells you to do so. It’s when you start eating junk and eating indiscriminately that your body makes you eat when you’re not truly in need, to try to get you to ingest the stuff it really needs for its health and well-being.
It actually depends. If you’re working on bulking up, diet is a pretty important, unless you take all the right supplements. If yoyu are trying to burn fat, diet is important in the sense that you should burn more calories than you take in
Yes, as you can read below.
I have read a lot about diets and experienced some of them.
Hereafter the best advices to loose weight that I have put together myself and that I experience mostly every day. It’s more than a diet; it’s a manner to live and to appreciate tasty, healthy meals preferring quality to quantity.
This diet is long lasting, not annoying, not too difficult and without negative effects. It helps you to loose weight and to stabilize your weight, which is, I assure you, more difficult.
First your normal weight (not the ideal weight) following to the BMI.
Body-Mass-Index = weight
height x height
The Body-Mass-Index increases with the age.
19-24 years:19- 24/ 25-34 y: 20-25/ 35-44 y: 21-26/
45-54 years: 22-27/ 55-64 y: 23-28/ 64 years and more: 24-29
An example: You are 1,74 m tall (5’7”) and you weight 83 kg (183 lbs).
Ft = 30,48 cm/ Inch = 2,5 cm/ Pound = 453,59 g = 0,45359 kg.
BMI: 83/ 1,74×1,74 = 27,41 (183/ 5’7“ x 5’7“) = 27,41
It’s ok when you are 64 years old and more. It’s not ok from 19 to 54 years.
Ideal weight: 174 cm – 100 = 74 kg. It is tolerable if you have 10% more or less. More than 20% more or less is considered as problematical. But this scale is very rough and ignores important points as sexual characteristics, little stature.
1. Eat what is at your taste. Have excellent meals with several dishes.
2. Choose what is healthy for you. I give here only advices that are healthy for normally healthy people.
3. Try to find out by what dishes you loose weight and by what dishes you put on. People are different in all, what makes put on weight the one, doesn’t necessarily put on flesh to the other one.
4. Don’t eat more than 1500 to 1800 kcal per day. It depends on your objective. If you want to loose about 5 kg (2,265 lbs) in a week, eat only 1200 calories.
An adult woman needs about 2100 kcal a day.
An adult man needs about 2600 kcal a day.
The best is to eat 5 small meals during well dispersed all over the day. But many people lack of opportunities to do so. And many others fail because they are hungry, as they eat less. So they haven’t often enough willpower to stay to their calories-limit.
People who are good fat burners (high metabolism) can eat more calories without putting weight on. But with growing age the metabolism weakens and people put on weight faster. The metabolism weakens also by wrong diets, when you loose weight too quickly. After that the metabolism changes because you eat less food. And when you begin afterwards to eat normally a maximum is extracted out of the food and you put on weight more quickly than you have lost it.
So the best is to avoid an unfavorable change of the metabolism by eating aliments with little fibers and many calories (sweets, meat, sausages, hamburgers, fish, cream, French-fried…).
However if you eat aliments which have many fibers and little calories (vegetables, fruits but no bananas, whole bread, whole rice…), you will not change your metabolism negatively, but you will loose weight less quickly.
5. Try to get a table of food-calories by downloading it out of the Internet, for instance.
6. Fix a maximum of weight you will absolutely not pass beyond. Weigh you every day, the best in the morning. So you can easily find out what makes you gain weight or loose weight. It’s much easier than counting calories every day. And the result is the same if you weigh you every day.
7. Eat slowly and without stress. Let smelt tasty dishes on the tongue. Remember that you eat too much and without control under stress.
8. Do prefer good tasting dishes with few calories to dishes with many calories: fruit, vegetables, meager meats, meager fish, sweets with less sugar or sweetening or sugar mixed with sweetening 1:1. For myself I prefer good savory meats and fish and then I eat less or I eat several dishes.
9. Before breakfast, start with a cup of lukewarm water. Then eat what you like.
10. At least an hour before the main meal, start with fruits of the season. Or eat a salad an hour before the real meal. So you will be less hungry before the meal. It is much healthier than taking powders diluted in water to fill the stomach up.
By the way fruits taste better if you put half a strawberry on a slice of a nectarine on a slice of an apple. Half a berry of a grape on a slice of a pear on a slice of a peach. Or make a salad of fresh fruit.
An example of several dishes prepared very quickly: Fruit / smoked salmon with salad/ main dish/ dessert.
Prefer fresh fruit and fresh vegetables, or frozen vegetables, to fruits and vegetables in cans and glasses.
11. Drink at least 2 liters of beverage without calories. Water / Water with lemon juice and sweetening / Water with fresh fruit juice and sweetening / Water with a spoonful of apple vinegar, or apple cider vinegar.
After getting up drink a glass of warm water.
Drink sometimes water with a spoon of apple vinegar.
12. If you discover in the morning that you have put on weight stop eating the same day five hours before going to bed.
13. Don’t eat much at the evening. Or dishes with few calories: salads, soup of vegetables without butter or cream, prefer milk.
14. Prefer fat and oil made out of vegetables: olive oil and colza oil. Do not heat over 100°, then it is not healthy anymore. So it is not good for roasting, grilling…
Sunflower oil is good for everything, because healthy and neutral of taste.
Restrict fat made out of cream and extracted out of animal protein.
ATTENTION:
15. At evening before TV. When the gustatory papilla’s are excited by some food even of very few calories it becomes difficult to retain the desire to eat something else. The best is to drink water or tea (peppermint, chamomile etc.) without sugar or sweetening.
- If you can control your envy anymore, than do any activity, the best outside or wherever there is no food.
16. Mental preparation is important too: be proud that you eat now very controlled, that you prefer quality to quantity, that you make a healthy and a tasty choice of dishes, that you eat like people who know much about good food, that you are self-controlled and have got a strong will to do right, that you have made new experiences and that you know more than many others about good food, that you can share your experiences with others and give them good advices.
17. Mostly all diets have negative and only short effects.
18. Make sports, I mean physical exercises, which make you transpire.
Fact is, that if you are able to make sports during three hours a day, you loose mostly water, you build up muscles and you loose more or less 1000 gr. One hour of exercises is a loss of 300-400 gr.
Be aware, that the higher you’re overweight, the more you are able to loose weight at the beginning of the diet.
Don’t get disappointed when you find out that there are days you haven’t lost weight, despise of your efforts. It’s quite normal because men don’t make progress continuously but by steps. After some days of stagnation you will go on loosing weight at the condition that you won’t have lost your courage and your will.
19. Tips for dishes:
- Buy vanilla ice cream, mix fruit (strawberries or mangos or kiwis or.) in a mixer, freeze it, and mix the half frozen fruit with the ice cream 1:1. And you will get an ice-cream, better than those you can buy, with half fewer fat and half fewer sugar, and very easy to prepare.
- Mix fresh fruit; add low fat yogurt and sweetening. Mix all.
- Eat whole grain bread and rice. If you ask me on this side, I will give you an excellent recipe for whole grain bread easily to bake.
- Eat only chocolate of more than 75% cacao.
20. Last and efficient advice, try this:
Fix your objective and limit the amount of calories per day according to it. Don’t forget to take in consideration the 19 points described above.
Eat what you want in the morning and at noon.
But in the evening eat fruits, or vegetables, or vegetable soup, or salad, or meat, or fish.
Don’t eat at your last meal milk products, or sweets, or food made out of flour, or potatoes, or rice, or nuts, and I guess you will loose weight rapidly. This is similar to the so-called “food separation diet”. This diet has the advantage that you feel light after the meal. But here, as well as anywhere else, you must avoid, to take more calories, that you are able to burn. Otherwise you will surely put on weight.
Don’t ever forget that people are different. No diet and no advices are necessarily adapted to you.
So every diet has to be adapted to the patient, and not the patient to the diet. That’s what I would like to write on the door of every school: The pedagogical principals must be adapted to the different pupils and not the pupils to the pedagogical principles.
P. s: It exists a variation. Eat as described above the first day, but stop eating at 16 hours. The second day eat only vegetable soup. And go on like this as long as you want. This is also a perfectly healthy and efficient diet.
A recipe for an excellent soup: put in a pan olive oil and half an onion cut in slices. Let it blanch. Add a small potato cut in small pieces and vegetables. The best are all sorts of cabbage, kale, cauliflower and others with few calories salad, spinach, celery, tomatoes… Use eventually deep frozen vegetables; it’s less preparation and they have at least as many vitamins. By blanching the vegetables get more taste. Boil water. Add soup tablets (I prefer vegetable powder ) and salt. Add the vegetables. Let cook. Mix all up. Add cream (more calories), or milk (less calories), or water (no calories).
A last idea: if you eat this or a similar soup during several days and nothing else, and drink 5 pints of water you will loose more or less two pounds every day. It’s a healthy diet (I give only healthy advices), but it is dull.
With my best wishes.