# the Actual Work-Out thread **URL:** \ **Category:** NYSpeed Off Topic\ **Created:** [February 3, 2009, 12:58pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402 "2009-02-03T12:58:14Z")\ **Posts on this page:** 20\ **Page:** 45
**Author:** ![joelster](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/joelster/32/7258_2.png) [@joelster](https://forums.speedlife.net/u/joelster)\ **Post date:** [February 11, 2010, 12:02pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/881 "2010-02-11T12:02:38Z")
> [@travisn](#): > > I am on the phones for work too and here is my daily diet(I work 1230-9) > > -Protein shake after going to the gym Protein= 30g > [@travisn](#): > > -cereal for breakfast Protein=10g? Mostly from the milk > [@travisn](#): > > -bananna and granola bar sometime around 10 Protein= ~5ish > [@travisn](#): > > -sandwich and protein shake for lunch (egg salad, turkey) Protein=45ish > [@travisn](#): > > -then at work inbetween calls I snack on: > –2 carrots, 2 celery sticks, cucumber, cheese stick, trail mix, yogurt Protein=15ish (cheese and yogurt only) > [@travisn](#): > > -some sort of meat based dinner; meat loaf, pork chops, etc. usually have potatoes and veggies with that. Protein=40ish > [@travisn](#): > > AND I AM ALWAYS HUNGRY. > > edit: I just ate my sloppy joes I had brought for dinner. guess its bacon cheese burger for lunch from the cafeteria. lol Total protein=145ish calories= hard to say but i’d guess around 2000-2500 Your diet is pretty deficient for someone looking to put on weight. Don’t feel too bad though, most adults eat less than 75 grams of protein a day. It’s very tough eat 300grams on food alone, you usually need to supplement it with a shake or 2. You want some cheap protein? I would head to Wegmans or Tops and buy a few big bags of frozen chicken strips. The kind that are already cooked/breaded made by Banquet. There are 8 servings of 12grams each, so 96 grams of protein for $5.99. Just grab 5 or 6 of then and toss them on a plate and nuke them for 2 minutes, done. I notice you don’t eat anything right when you get up, that’s wrong. You should have SOMETHING right away. You don’t want to go to the gym on an empty stomach unless you are doing cardio and trying to burn fat. If I were you i’d try something like this… 1. Wake up, 5 chicken strips: 30grams 2. Protein shake after gym + 1 cheese stick: 38 grams 3. Breakfast: cereal+ **BIG glass of milk** =35 grams 4. around 10: more chicken strips= 30 grams 5. sandwich and shake for lunch: 45 grams 6. at work between calls: **LOTS** ofcheese sticks and yogurt only=40 grams 7. meat based dinner: 40 grams 8. more chicken just before bed: 30 grams total= 288 grams of protein, around 3400 cals give or take. A bag of that chicken will last you a day and a half or so. A bag of string cheese will last you a day and a half as well. I’m worried about your time you spend at work though. Is there any way to cook food while you are at work? ---
**Author:** ![Wahoo](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/wahoo/32/8265_2.png) [@Wahoo](https://forums.speedlife.net/u/Wahoo)\ **Post date:** [February 11, 2010, 12:05pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/882 "2010-02-11T12:05:41Z")
Well i take my protein shake, and then eat like 2 slices of Whole weat bread, and i figure that should be enough engergy. I deffinitely dont eat alot because i hate when i keep burping at the gym ---
**Author:** ![joelster](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/joelster/32/7258_2.png) [@joelster](https://forums.speedlife.net/u/joelster)\ **Post date:** [February 11, 2010, 12:06pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/883 "2010-02-11T12:06:33Z")
> [@Geehee](#): > > word. sidenote: if you switch to a keto based diet, your body wont actually use protein/ muscle as fuel at all (from my understanding) True, but that diet is VERY strict and is not for beginners. It’s very easy to say you are on it, but not really be 100% focused. The instant you fall out of ketosis (VERY easy to do) you will burn muscle. ---
**Author:** ![Wahoo](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/wahoo/32/8265_2.png) [@Wahoo](https://forums.speedlife.net/u/Wahoo)\ **Post date:** [February 11, 2010, 12:08pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/884 "2010-02-11T12:08:37Z")
Oh, and yes i eat ASAP when i wake up, i make my Whey protien and then i cook and eat all before i even change from my Pj’s! ---
**Author:** ![Geehee](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/geehee/32/7238_2.png) [@Geehee](https://forums.speedlife.net/u/Geehee)\ **Post date:** [February 11, 2010, 12:12pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/885 "2010-02-11T12:12:46Z")
> [@joelster](#): > > True, but that diet is VERY strict and is not for beginners. It’s very easy to say you are on it, but not really be 100% focused. The instant you fall out of ketosis (VERY easy to do) you will burn muscle. word. ive been real strict on it. its a huge pain in the ass. ---
**Author:** ![travisn](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/travisn/32/5046_2.png) [@travisn](https://forums.speedlife.net/u/travisn)\ **Post date:** [February 11, 2010, 12:13pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/886 "2010-02-11T12:13:08Z")
I am NOT trying to put on wieght. I weigh 200 lbs +/-5 @ 5’9" (meduim build). I’m just trying to get in shape, tone up and lose the gut (which isnt really _that_ bad, I guess). I do not want to get jacked; having huge traps/neck is not the look I’m going for. I’m actually ok with my muscle size, i just want more strength and defintion. I could do a small protein shake and bread before my workout, but cereal or eggs feels like it wouldnt stay down after running and lifting ---
**Author:** ![Geehee](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/geehee/32/7238_2.png) [@Geehee](https://forums.speedlife.net/u/Geehee)\ **Post date:** [February 11, 2010, 12:36pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/887 "2010-02-11T12:36:32Z")
lift first. lift big. ---
**Author:** ![travisn](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/travisn/32/5046_2.png) [@travisn](https://forums.speedlife.net/u/travisn)\ **Post date:** [February 11, 2010, 12:39pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/888 "2010-02-11T12:39:12Z")
well today was cardio, but I like running a quick mile before lifting. i feel it warms me up and my heart rate is elevated longer, which just feels good and productive ---
**Author:** ![Wahoo](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/wahoo/32/8265_2.png) [@Wahoo](https://forums.speedlife.net/u/Wahoo)\ **Post date:** [February 11, 2010, 12:48pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/889 "2010-02-11T12:48:42Z")
The most cardio i do is a quater mile at a time… haha had to, but no 1/4 mile on the tread mill to warm up w/ hoodie on, and then i go do my warmup sets of the paticular exercise im doing and then do working sets and so on. ---
**Author:** ![Mr\_T](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/mr_t/32/7454_2.png) [@Mr\_T](https://forums.speedlife.net/u/Mr_T)\ **Post date:** [February 11, 2010, 12:57pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/890 "2010-02-11T12:57:42Z")
![http://www.brasilcombate.com.br/wp-content/uploads/2009/03/thiago-alves.jpg](http://www.brasilcombate.com.br/wp-content/uploads/2009/03/thiago-alves.jpg) how impossible is it to get like that with out juicing? ---
**Author:** ![theblue](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/theblue/32/5074_2.png) [@theblue](https://forums.speedlife.net/u/theblue)\ **Post date:** [February 11, 2010, 1:06pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/891 "2010-02-11T13:06:47Z")
it depends what you’re starting with and how soon you want it. ---
**Author:** ![joelster](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/joelster/32/7258_2.png) [@joelster](https://forums.speedlife.net/u/joelster)\ **Post date:** [February 11, 2010, 1:17pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/892 "2010-02-11T13:17:44Z")
> [@Mr. T](#): > > how impossible is it to get like that with out juicing? It’s not IMpossible, but it would take years and years. I know plenty of lifetime drug-free bodybuilders who weigh 250+ lean, and cut up to 210 shredded that would dwarf that guy. I am talking about 15+ years of NEVER missing a workout, never missing a meal, and training very hardcore. ---
**Author:** ![joelster](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/joelster/32/7258_2.png) [@joelster](https://forums.speedlife.net/u/joelster)\ **Post date:** [February 11, 2010, 1:18pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/893 "2010-02-11T13:18:55Z")
> [@travisn](#): > > I am NOT trying to put on wieght. I weigh 200 lbs +/-5 @ 5’9" (meduim build). I’m just trying to get in shape, tone up and lose the gut (which isnt really _that_ bad, I guess). I do not want to get jacked; having huge traps/neck is not the look I’m going for. I’m actually ok with my muscle size, i just want more strength and defintion. > > I could do a small protein shake and bread before my workout, but cereal or eggs feels like it wouldnt stay down after running and lifting Ah, I thought you were an ecto. DON’T follow the diet I outlined then, lol, way too much fat in it for you. ---
**Author:** ![travisn](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/travisn/32/5046_2.png) [@travisn](https://forums.speedlife.net/u/travisn)\ **Post date:** [February 11, 2010, 1:57pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/894 "2010-02-11T13:57:25Z")
> [@joelster](#): > > Ah, I thought you were an ecto. DON’T follow the diet I outlined then, lol, way too much fat in it for you. yea, I need to find foods that are portable and dont need to be cooled or heated. ---
**Author:** ![khoveraki](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/khoveraki/32/5131_2.png) [@khoveraki](https://forums.speedlife.net/u/khoveraki)\ **Post date:** [February 11, 2010, 1:57pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/895 "2010-02-11T13:57:51Z")
> [@Mr. T](#): > > how impossible is it to get like that with out juicing? Thiago Alves is a beast, but he wasn’t always so big. He put a lot of time into his strength training and his diet over the course of several years. He’s actually the reason I’ve been trying to work so hard to gain mass, that dude fights at 170 and cuts from over 200lbs! ---
**Author:** ![Mr\_T](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/mr_t/32/7454_2.png) [@Mr\_T](https://forums.speedlife.net/u/Mr_T)\ **Post date:** [February 11, 2010, 2:01pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/896 "2010-02-11T14:01:28Z")
> [@theblue](#): > > it depends what you’re starting with and how soon you want it. well im 5"6 about 170 lbs now mostly muscle but trying to cut a tiny bit down in my mid section for summer. But most of my life untill late highschool i was a worm and couldn’t gain weight for shit.ive been lifting pretty religiously since sophomore year of high school and im 22 now. Im def bigger than I was then but nothing serious like I want to be. Its just hard for me to get stronger because im pretty small boned, but i have noticed more as of late with changing routines and upping weight. Idealy id like to be around 190-200 lbs of solid muscle, as for a time frame im not too sure but i am dedicated to it so thats not the issue. ---
**Author:** ![Mr\_T](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/mr_t/32/7454_2.png) [@Mr\_T](https://forums.speedlife.net/u/Mr_T)\ **Post date:** [February 11, 2010, 2:02pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/897 "2010-02-11T14:02:53Z")
> [@khoveraki](#): > > Thiago Alves is a beast, but he wasn’t always so big. He put a lot of time into his strength training and his diet over the course of several years. > > He’s actually the reason I’ve been trying to work so hard to gain mass, that dude fights at 170 and cuts from over 200lbs! he is a monster and I do remember him being leaner thats why I figured it wasnt impossible I know how hard those guys train and im willing to go that route lol. hes my new inspiration. ---
**Author:** ![Mr\_T](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/mr_t/32/7454_2.png) [@Mr\_T](https://forums.speedlife.net/u/Mr_T)\ **Post date:** [February 11, 2010, 2:05pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/898 "2010-02-11T14:05:34Z")
![http://www.fcfighter.com/PICTURES/UFC30/sean-sherk2.jpg](http://www.fcfighter.com/PICTURES/UFC30/sean-sherk2.jpg) even something like shawn sherk wouldnt be bad ---
**Author:** ![deebo](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/deebo/32/5218_2.png) [@deebo](https://forums.speedlife.net/u/deebo)\ **Post date:** [February 11, 2010, 2:46pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/899 "2010-02-11T14:46:30Z")
Lol mike, i saw pictures of you from highschool, you were definately fucking tiny haha My “diet” is: Breakfast- 1 full egg, 4 egg whites, apple or orange or pear Lunch- 2 Beef or chicken tacos on medium 13g carb shells. (Cheese, sauce, meat) w/ protein shake (Scoop of whey, 3 cups of milk) and then an apple or orange- if im at work Dinner- Whatever my mom cooks, minus anytype of bread. Or if i dont like it i have the same thing as lunch Like 2 hours later… A protein shake, 1 amp crea, 1 L-glut. Workout, then after another amp crea and L-glut and like 5 gallons of water lol It’s been working out so far ---
**Author:** ![deebo](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/deebo/32/5218_2.png) [@deebo](https://forums.speedlife.net/u/deebo)\ **Post date:** [February 11, 2010, 3:00pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/900 "2010-02-11T15:00:42Z")
workout: MON- Barbell rows, 3 sets of 10 reps 3 sets of DB Curls- 8 to 12 reps 3 sets of EZ Bar curls - 8 to 12 reps 2 sets of incline db curls- 8 to 12 reps DB Wrist curls 3 sets 8 to 12 reps TUES- 2 Sets inc bench 8 to 12 reps 2 Sets flat bench 8 to 12 reps 3 Sets DB Flies 8 to 12 reps 3 EZ Bar tri extensions 8 to 12 reps 3 Sets of this bar thing i have for Tri’s 8 to 12 reps Wednesday- 3 sets of DB Curls- 8 to 12 reps 3 sets of EZ Bar curls - 8 to 12 reps 2 sets of incline db curls- 8 to 12 reps DB Wrist curls 3 sets 8 to 12 reps Thurs- day off Friday- Barbell Press 3 sets 8-12 3 sets of flies (should) 3 Sets rear lat raises 8-12 3 Sets DB Flies(chest) 8 to 12 reps 3 EZ Bar tri extensions 8 to 12 reps 3 Sets of this bar thing i have for Tri’s 8 to 12 reps Saturday & Sunday Cardio I also try to mix in cardio every day of the week during lifting [Previous page](https://forums.speedlife.net/t/the-actual-work-out-thread/62402.md?page=44) [Next page](https://forums.speedlife.net/t/the-actual-work-out-thread/62402.md?page=46)