Eating after a workout

A multi-vitamin should be a staple in any diet.

If you don't believe me start logging your foods on Fitday and figure out if you're getting enough of the essential vitamins. Pretty sure you're not.

And there is a SMALL chance that you'll overdose on a multi-vitamin.

One whole hour today! 3.67 miles! OUCHHH
Still averaging only 16.5 minutes for each mile but I think that'll improve if I keep my workouts at 1 hour from now on.

I took my pokemon with me in that new fanceh "pokewalker." It's a fancy step counter that looks like a pokeball.
Normally it counts about 6k-7k steps, today it said I did 8.5k.

I'm waiting for the day I get 9,001 steps! IT WILL BE OVER NINE THOUSAAANNNDDD!!

Multi-vitamins can be good. I find they only do me any noticeable good if they are the prescription pre-natal kind though. Also as humans we can't absorb our nutrients very well through supplements.

Most nutrients work in tandem to release their full potential so if you take a vitamin B it will help a little. But if you eat a vitamin B rich food you will get a lot more of the vitamin going to your body, as the food contains the catalyst to break that vitamin B apart much better than our body alone can. The problem being of course we don't what serves as the catalyst.

It's why they say whole foods are best for you and not just whole grains. Stick to the outside of the grocery store and you will find that you not only feel better, but you will be sick less and have more energy. Since the vitamins are interconnected with their catalysts in the food, they break down into more usable and digestible parts. When your body gets what it needs naturally it works better I find.

*soap box off*

Yeah, lots of truth in the idea that we can't absorb nutrients very well through supplements. I believe a study was done on that too a few years back, but I can't find it.

Couple things stand out. Whole food is your best bet. I personally hate grains and everything they are about, and stay away from them as much as possible. I get all the carbs I need from fruit thank you very much.

That being said, there are times, when a protein shake works good for me. I haven't been able to get past that no matter how hard I've tried to mix and match what I eat.

I'm excited, the new restaurant on campus serves fresh grilled chicken with no oil of any kind on it, on wheat buns, with tons of veggies added for free. Mmmm

I'm trying to make the best of being back on campus. At home, 50% of our shopping cart was fresh vegetables and white meat. Tons of fish, shrimp, chicken, turkey, etc. Lowfat everything. But at college it's a whole other story.

Right now I'm not working out YET on campus, with move-in days this weekend I'm averaging two miles a day just in hauling stuff into the dorms!
But once I start serious workouts next week, I'm gonna need to find those "Front of the store" foods.
Best I can do right now is cereal + lowfat milk.

I guess I'll have to report on that. Eating healthy in college, lol there's a good joke.

Wow too many snacks. Oh god too many snacks. I have got to stop snacking.

After these chicken nuggets.

OK. This thread is, like, 5 months old. You should put up some before/after pics.

I didn't take any before pics... hmm... I mean I did take that one shot of my arm. Let's see what I can come up with.

K, fap to your heart's content.

Body looks nice I think
I got me some LEG MUSCLES! Took me a month to get to the point where I could hold my leg horizontally w/out dying inside.
And my arms look the same unfortunately. I haven't done weights consistently in the past month due to real life happening, but I'm getting back to it.
If I flex my arm all funny you can see some definition.

My splits, for the unbelievers BEHOLD MAH BENDINESS!!

http://s19.photobucket.com/albums/b186/Talkahuano/?action=view&current=MVI_1226.mp4

I can do that.

Pics or it didn't happen!

Maybe some day, when I can arrange a less gay way of getting the picture than asking one of my buddies to be the cameraman.

OHHHH I am murdering my knees but I love it.

I got to the point where I can set the treadmill on 4.5 and go for 20 minutes no problem. Earlier this summer, 4.2 + 20 minutes = OUCH OUCH OUCH, I had to stop and walk halfway through or I felt like I was gonna die.

4.5 felt slow today so I set it to 5 and 5.5 (on intervals of each) for 10 minutes. At that point I felt my heart rate get too high, so I slowed down. I love that I can recognize what is an uncomfortable heart rate now without having to take my pulse. It makes pushing myself really easy, since I can find a decent limit without killing myself.

The increase in speed, however, means that I have to go back to doing leg weights, since my knees and hips are not stable enough to handle a flat-out run at this point.

I figure 3 weeks of weights and I should get the stability I need to keep going faster. Right now I'm burning 300 calories in 45 minutes, whereas a month ago, I hit 300 calories in 1 hour. I'm still aiming for the same calorie amount, basically just playing around with speed and time to see how hardcore I can get to reach 300 as fast as possible.

My main goal for this semester, aerobic-wise, is to complete 3 miles in 30 minutes. I'm nowhere near that, but it's a fun thing to try for.

As far as weights for my upper body, I'm stopping by Health Services once they open, and I'm gonna have them plan out a pretty rough regime for me. All kinds of different things. I'll do whatever. I'm up for some fun.

If you want something fun like planks for your upper body, do some bent-arm hangs. Find yourself a chin-up bar and get into a chin-up position, so your arms are fully flexed and your head is above the bar. Then see how long you can hang on. You're done when your arms are fully straight and you are hanging from the bar.

I don't know what that'll do as far as muscle-building, but I bet it'll help tone your arms and your back.

You could probably work up a couple routines for that--3 sets of 30 seconds, doing 5, 10, 15, 20, 25, 20, 15, 10, 5 second hang pyramids, etc. But if you've got professionals working you up a regimen, you probably don't need that.

So... sore...
Going again today since Saturdays are group workouts w/ a couple buddies. We're just walking for a half hour or so.

It's still gonna hurt.

Ok, I went to the health promotions office and here's what they told me to do:

Split the workout into 3 days / week, since that's what fits my schedule. Weights will be split into three separate groups. If I have any extra time to go, like a 4th or 5th day, rotate in a group I didn't do the day before.

Day 1
Chest press, incline chest press, tricep extensions, kickback

Day 2
Seated row, single arm rows, bicep curls, hammer curls

Day 3
Shoulder press, lateral raises, leg press, leg extensions, leg curls, calf raises.

There's a lot of free-weight exercises this time around, since my joints are now stable enough that only one exercise is giving me trouble. We're doing the shoulder presses at 3 pounds til I get the motion JUST right, otherwise my right shoulder complains. After a couple weeks, I get to go to 5, then 8 lbs.

I love my trainer cause he has gotten me to the point where my joints feel great. I can run, no problem. I've been working out like never before and I've had no dislocations. It's amazing!
He's way better than my doctor, who basically told me to sit still and take it easy.

Oh and I fit my size 7's comfortably again. Now I just gotta stay at this weight.

Teh belleh? Needs some work, still.

It is amazing what muscle can do. I tore my right ACL last November. That is a ligament keeps your knee from buckling when you put weight on it/make lateral motions.

I was really depressed when it happened, because it really impacted my level of activity and the doc was advocating for a surgery I couldn't afford. But after months of conditioning and excercise, I'd say I'm above 90% just by strengthening my quads and hamstrings.

I can't remember the last time I found myself laying on the ground, in pain because I pushed it too far, although I will get a twinge from time to time just to remind me that I'm not fully recovered. I need to get fitted for a brace for this ski season.

I've noticed something--purely anecdotal, of course--a lot of girls in their mid twenties carry a bit of baby fat. Then as they move into their thirties, if they've taken care of themselves, that goes away and they get even hotter than they were when they were ten years younger.

I wonder if it has anything to do with caveman days. If you're in your child-bearing years, it is probably useful to carry a little extra fat to burn feeding a baby (inside or outside the body).

Most girls my age have a little fat around the belly. The only ones who don't are either super athletic or super thin. And the super thin ones are just scary looking!

I just want to see if I can get a flat stomach for the fun of it now, since my pants now fit and I feel better than ever.

Oh, other fun stuff. I got running shoes! My regular tennis shoes were making my ankles cramp up when running, so hopefully these will fix that problem!

Due to laziness and some recent anxiety keeping me up late, I've not been able to get up early and do weights for about... 3 weeks.
But I'm picking it up tomorrow again, assuming I can sleep tonight.

As for cardio, I've been going on and off. Improving. My previous distance in one hour was 3 miles. Got to 3.5 today.

My non-stop record was 6 in 90 minutes. That was in 5th grade, and I've never hit that again; even if my average speed's gone up, I've never done the duration and I doubt I could at this point.

But put me on a bike and tell me to go for 90 minutes, I'll give you 22-23 easily.

Due to having TOO MUCH FUCKING SHIT TO STUDY FOR, I didn't go to the gym for two weeks!

I went back today. I feel 5 years younger

Similar boat.

I haven't been out for a run in...I forget. It has been raining for 40 days and 40 nights. So when I get home from work I just don't feel like bundling up to slog through puddles.

But a week or two ago I at least started doing my pullups and crunches again. And who knows? Tomorrow night I may just lace up the sneakers. Oh, wait. I can't. Meeting. Well...Wednesday?

I'm feeling pretty damned strong right now. Been lifting a consistent 2-3 times a week, and I haven't missed a Muay Thai class since I joined up. Just went in on another batch of creatine powder with a roommate.
:azure:

I hit the gym today. Lost four more pounds in the last 2.5 weeks. Tonight, I square dance. Square dancing is actually not that exerting. :|

Maybe I'll go to the gym afterwards.

I overdid the workout today. I love it when I do that. I'm going to hate myself tomorrow!

I of course defeated the purpose of the workout by having fried chicken afterward but... eh, as long as I burn 300 calories/day on average on workouts, I lose weight no matter what I eat!