meat: chicken, bird, rabbit, snake very good, not turkey its fatty food

stay away from beef its fatty same for pork as will.

deep fry food not good loaded with oil and fat

Plants veggies and fruits

fish is very good!

sea food like crap and other things very good for the body and heart

gator meat is the top pick for healthy meat goes....$$$$$$ poundage

horse meat is more leaner then beef too same for sheep and deer too

bear meat is very good too a bet gamey same for deer too

iron ration is good to nuts and berry

1. Trying to lose body fat and gain muscle :) I weigh 190 right now.
2. I eat granola/yogurt for breakfast and I try to have two meals with meat in them every day... and a protein shake right after I workout.
3. I don't really eat a ton, depends on what meat/food we have in the house.

I've been doing cardio for a while trying to burn off the body fat. 40 minutes 3-4 days a week.

This week I have kinda sucked:

Breakfast was usually a boiled egg and some bread.
Lunch was leftover stuff like chicken/roast beef (30 minutes after working out)
Then I had some protein bars.
Then for dinner I had tuna sandwiches (just tuna and bread)

granola/yogurt
you should look what they have in it and check online see what they really are as name goes

some times a item added in has a double stander then one people don't catch off the back!
==========================
have one big meal in the morning and work the rest of the day off, drink a lot of water doing this!

190? how old are you?

190 is really not bad count on your age and body shape its in.

i seen some male who workout like crazy and they can build up a lot wight doing it, don't mean they over wight ether from eating.

O
I
I
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height and age counts how you should add up

check with Matt:
for you guys I'm an exercise science major in college, so if you need any nutritional, exercise, supplement advice, etc. shoot me a PM

if you are say 14 and weigh at 250 you have trouble

I am not "Fat" but I am not as toned or as muscular as I would like.

ehehehe
i never said you was fat lol

age and height play in it a lot,

go do some body building things like dead left is great way to build the body up fast, but have some one help you do dead lifting both take turns at it.

power ball is all so good and playing sport like football they train really hard too.

power ball is like dead weighted down a lot, not really a baby ball ether when throwing it around can knock you on your @ss real hard they do this in the U.K a lot to workout with, in the USA it drop out a lot almost no one use it.

i seen some use the power ball and not looking or don't catching it right they get knock out from it

think the power ball is like 90bls or heaver then that

handling a power ball you use your arms, back, legs almost all your body get a workout training with the power ball

i for got the name of the game were you slap a rubber ball on the walls, gee its been years i done it, think they call it backhand, you ware gloves and sweat suit of some type and you or a buddy go about beating that ball and try to ether beat it to death or score by hitting so it go pass your buddy to make points playing it when it pass him and hit the floor. talk about burning the body up and a sweet working out as will

there is a zone down let the ball hit the floor and in front the wall there about 3ft or 4ft from the wall its ok let the ball bonce on the floor up on the wall there, any closer to you lost of points.

where is the veggies?
looks like you don't eat enough tbh

Yah I need to throw some fruit and veggies in for snacks.

Yea i am trying to lose body fat and put on muscle, i really don't care about my body weight, i really can't say what i eat daily because its never the same lol

so any suggestions Matt on like what to do?

i normally do 30-40 minutes of cardio, or over an hour of racquetball depending on what i am doing, and i normally try to lift at least 4 times a week.

dont over do the cardio if you want to put muscle on.

YEah I have heard that, and that I should keep my heart rate at 60% of the max.

body just ends up using ur muscles as an energy source. of course cardio is good for losing fat/burning calories, but it's not the best way to "lose fat and build muscle".

i decided to lose fat first and now the hard task of add lean bulk hehe :) it's not the fast way but i'm in no rush :)

fat turns into muscle if you do it right

and over doing cardio for me isn't a problem, i eat probably way more than i should during the day... lol

i can't believe you actually typed that!!!!!

*triple face palm*

It isn't just about eating a lot, it is about eating the right amount of good stuff.

Fat doesn't turn into muscle, it is used as a fuel source and the muscles grow by being torn, healed and so on. :)

Probably the biggest reason for me stalling early was not continuing to add additional weight.

I should be at around 230 on my squat but I am stuck at 180 :(

your body can only store so much glycogen regardless of how much you eat, when it runs out you body will start breaking down muscle for fuel.

Cool thing about body building is that as you gain more muscle your body automatically starts to burn more calories so you don't really need to do much cardio.

they do say that if you do weight lifting that you should do cardio and vise versa or it won't help much, and i have heard that weight lifting does burn more calories

Yeah you're supposed to do do both but for skinny guys they should do less intense cardio.

If you're skinny then you should be more focused on eating.

science is not the best way to do thing. i like the old ways best
work on all area of the body and not focus on the upper body over all area of the body; lower, midway, upper area of the body

i seen some who only work on the upper part of the body look beefup and look like a freak at the beach! do to their legs look like tooth picks

have a good around meal and don't try to think what you really need to finds a shortcut on meals, there is none

you think in the 1920-1940s they had a shortcut on meal to eat to bulk up on body to build their bodys up NO

enjoy working out and have fun doing it.

shortcuts never payoff in the end, power meals is not the way.

i say stay away from powerbars

That is why Riptoe's workout focuses on getting you big in the right places so your can fine tune other body parts later on.

I picked up some dumbells to throw around a few weekes ago. Got a fun workout yesterday. A bit sore but I love the pain in a freaky kind of way.

its fun being soar 4 days after doing a certain workout isn't it? lol

i did chest and back on saturday and i am still feeling it this morning

I only get sore in my back when I workout... my arms don't seem to get sore nor my legs.

not so funny for a few days when you find a new exercise :D haha

wide arm pullups wreck me for a day or two every time, what a great exercise :)

i started trying some deadlifts a while back but really struggled to get good form, i ended up with a sore back that's taking a long time to get better :/ lesson learned.

What kind of protein shake? (How many grams of protein and carbs are there per serving). It's very important to get that protein shake and carbs in ASAP after a workout. The carbs (high glycemic are the best post-workout --- google for ideas, I put Rice Krispies in with my protein for example) spike insulin levels which creates an anabolic environment in your body which helps process the protein and help build muscle.

40 min 3-4 days per week for cardio is great, so keep up that good work.

As for food, stick with the food guide pyramid to make sure you get all the necessary nutrition (http://mypyramid.gov/). Tuna, chicken breast, fish, etc. is great.

What do you do for weight training, be honest.

And you need to eat a lot to put on muscle, but you need to eat the right things. Check my post to atholon.

Quote from my book Exercise and Sports Nutrition - McArdle, Katch, & Katch, "In practical terms, 700 to 1,000 kCal (calories) added to the well-balanced daily meal plan supports a weekly 0.5- to 1.0-kh gain in lean tissue plus the additional energy needs for training."

220 - your age = your estimated maximal heart rate. Myself being 21 would be 199.


60-70% of that maximal heart rate is the "weight loss zone" which primarily uses fat as its energy source instead of carbs. So try to keep is within 70%, although if you get up to 75% it shouldn't be a huge deal.

Not true, :p.

Not true either :p. Excess carbs can turn into stored fat tho.

So many quotes lol, sorry guys. I'll reply more when I get back from class.

5 Lbs. Chocolate Mint
Supplement Facts
Serving Size1Rounded Scoop(30.4g)
Servings Per Container77

Amount Per Serving

Calories 120
Calories From Fat 15

% Daily Value*

Total Fat 1.5g 2%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 30mg 10%
Sodium 80mg 3%
Total Carbohydrate 3g 1%
Sugars 1g
Protein 24g

Vitamin A 0%
Vitamin C 0%
Calcium 10%
Iron 2%
Not a Significant Source of Dietary Fiber
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Ingredients
Protein Blend(Whey Protein Isolate, Whey Protein Concentrate, Whey Peptides), Cocoa(Processed With Alkali), Natural Flavor, Lecithin, Acesulfame Potassium, Salt, Aminogen®, Lactase.

<b>ALLERGEN INFORMATION:</b> Contains Milk And Soy (Lecithin) Ingredients.

Typical Amino Acid Profile (Miligrams Per Serving)

Essential Amino Acids (EAAs)


Tryptophan 405
Valine 1422
Threonine 1654
Isoleucine 1573
Leucine 2531
Lysine 2233
Phenylalanine 748
Methionine 492

Conditionally Essential Amino Acids (CAAs)

Arginine 505
Cystine 494
Tyrosine 703
Histidine 423
Proline 1509
Glutamine & Precursors 4082

Nonessential Amino Acids (NAAs)

Aspartic Acid 2508
Serine 1126
Glycine 412
Alanine 1180
http://www.bodybuilding.com/store/opt/whey.html

just somethings that i was thinking about while i was working out today;

from what people have told me, and what my high school weight lifting coach told me, do not lift bar weights behind your head, like a pull down with a bar behind your head, or a shoulder press behind your head because it can cause damage to your neck and your should just because your shoulders are going farther back than they should

and another thing i remember is to eat at least 30 minutes to an hour after you lift or you will only get about half of that work out.

Sharp your weight lifting coach was an idiot. Atholon go with 10 pound bags of Scivation Whey. It's cheaper than ON and just as good.

http://www.bodybuilding.com/store/sv/whey.html

actually i know the first one is true, but i am not so sure about the 2nd one lol

Aight, thanks for the heads up. I will do that when I run out of this stuff. I think I have about 1/3 of it left.

Should I be taking it on non-workout days?

Pressing and pulling behind the head won't do any damage if you are doing it right. Olympic lifters press hundreds of pounds from behind the head and they're fine.

Ath whole foods are better than shakes, but if you need to get extra protein in your diet then it's fine to take them on off days. If you want a good homemade shake recipe try this:

1 cup of oats (steel cut or rolled)
1 scoop of your Whey
1 cup of milk (I use whole)
1 or 2 tablespoons of peanut butter

Grind the oats into a powder first then put it all in a blender. Tastes good and it's about 700 calories.

Thanks spazz, I will give that a shot.

Good protein, the same one I use. Like I said, add a cup of Rice Krispies to that to add some carbs to the post workout shake.

Yes, but we aren't Olympic lifters. The consequences far outweigh the benefits, so stick with keeping the bar in front of your head. A matter of fact man up and do some pullups, that's one exercise that kicks your ass that not many people do. ;)