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smokecrack
Dec 5, 2010, 8:01 AM
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I never ate right. Drink like a fish. Partly because of laziness, and partly because nobody every gave me a good example. Everyone in my family is obese and dying. The one thing really keeping me fit is my love for bouldering.
Anyway, I'd like to change that and educate myself a bit. My goals are, to look super cut and feel "light". I want to eat healthy and stay healthy so I don't end up like family members. I love rock climbing and think having a toned body with a lower bf% would help me tremendously. I'm currently at 12.9% BF.
Here are my daily regimes. I workout each day, but mix up the workouts generally between these two:
*** DAY 1 ***
# Wake up around 10am
# Lunch at 1pm
--> Subway sandwich or Wendy's
--> Red bull
# Mid day snack
--> doritos (not baked)
--> coke zero
# Dinner at 9pm
--> Cup o noodles or Frozen pizza
--> water or beer
# 10K Run at a 4m 50s pace.
# Sleep around 3am.
*** DAY 2 ***
# Wake up around 9am, drink a glass of water. Go back to sleep.
# Wake up around 11am.
# Lunch at 3pm
--> Tofu burger with veggies on the side
--> Glass of water
# Snack
--> gummy bears
--> redbull or coke zero
# 3-4 hours hard bouldering and rock climbing (I climb V6/7 now)
# Dinner at 10pm
--> frozen pizza or cup noodles
--> water
# Sleep around 2-3am
Went to the doctor recently. He said I'm in great shape except I should get my hep A/B vaccines. Low cholesterol, everything else is at a normal level. But obviously I can be doing better. Help! Where do I go from here?? I searched, but there's nothing really specific to getting the results I want with no weight training. Is it just a matter of eating foods that put my body into ketosis?
I'm sure this is possible. There are plenty of people in my rock climbing gym that are ripped and only climb. I'd love to ask them what their diet is, but unfortunately most of them don't speak English. The ones that do speak English don't look that fit and climb at a level below me.
I'm 28 years old, 132lbs, 5'5.5" short.
I know most people will look down on me for using rock climbing to "look good" but I really love doing it in general. I think eating right will not only help me look better, but improve my overall climbing.
Here are current pictures of my body (NSFW):
http://imgur.com/iWScC.jpg
http://imgur.com/wmA3i.jpg
(This post was edited by smokecrack on Dec 5, 2010, 8:58 AM)
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rightarmbad
Dec 5, 2010, 8:47 AM
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If you showed your doctor that diet and he said nothing, he would be truly belligerent.
Troll for sure.
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Kartessa
Dec 5, 2010, 8:50 AM
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rightarmbad wrote: Troll for sure.
YDIW
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smokecrack
Dec 5, 2010, 8:54 AM
Post #5 of 168
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rightarmbad wrote: If you showed your doctor that diet and he said nothing, he would be truly belligerent. Troll for sure.
My doctor didn't ask me what I eat. He just ran tests and analyzed my blood.
I'm asking for help here on a proper diet for my specific exercise routine. Instead of calling me a troll, how about some help dude?
Like I said, I did search, but most of the stuff I found online deals with weight lifting for cutting/building mass. I'm only interested in cardio/climbing and need a proper diet for shedding fat and maintaining muscle.
(This post was edited by smokecrack on Dec 5, 2010, 8:57 AM)
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theguy
Dec 5, 2010, 9:31 AM
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Search is your friend (as are sinkers and lures):
- http://www.rockclimbing.com/cgi-bin/forum/gforum.cgi?post=644092#644092
This thread also has some good info, though Jay has emulated his idol adatesman and deleted his original post.
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crjanow
Dec 5, 2010, 1:41 PM
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you will get what your looking for with only changing one thing from what you are doing now. try swapping your redbulls with monster energy drinks. i done the same thing and now i look like ryan reynolds!
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RyanJames1984
Dec 5, 2010, 2:46 PM
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You may need to up your calorie intake. Here's a recipe that I found that I think you benefit from:
http://www.youtube.com/watch?v=Er84GjiiVEg
As for getting stronger, here's what you might need:
http://www.youtube.com/watch?v=0pwVAAiwFLc&feature=related
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carabiner96
Dec 5, 2010, 2:49 PM
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I don't understand people who are smart enough to write out what they're eating, but need someone to tell them that Wendy's, RedBull and Coke aren't the way to stay fit, let alone healthy.
It's not hard, it's not expensive, and it's not time consuming to eat right. You do, however, have to use your brain.
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mitchy
Dec 5, 2010, 3:11 PM
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dude, it sounds like you are doing everything right. except you need to switch from redbull to four loko. That shit kicks ass at 12% alcohol and cheap as hell. keep up the good work.
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coastal_climber
Dec 5, 2010, 3:51 PM
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If your username is smokecrack I think you have more important issues than what your eating.
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jt512
Dec 5, 2010, 4:00 PM
Post #12 of 168
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rightarmbad wrote: If you showed your doctor that diet and he said nothing, he would be truly belligerent.
Maybe even negligent.
Jay
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smokecrack
Dec 5, 2010, 4:27 PM
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carabiner96 wrote: I don't understand people who are smart enough to write out what they're eating, but need someone to tell them that Wendy's, RedBull and Coke aren't the way to stay fit, let alone healthy. It's not hard, it's not expensive, and it's not time consuming to eat right. You do, however, have to use your brain.
OK I took your advice and did some research and here's what I found would be good meals:
Each day:
(1) 3 servings of Whey/ 1 tablespoon of Flax Oil
(2) 8-10 OZ Extra Lean Steak/ 1-2 cups Green Veggies.
(3) Grilled Salmon/ 1-2 cups Green Veggies.
(4) 3 servings of Whey/ 1 tablespoon of Flax Oil
(5) 2 Cans of Tuna/ Chopped Onions/Celery/ 1 tablespoon of Safflower Mayonnaise.
(6) (Post Workout) 2 servings of Whey/10 OZ Orange Juice.
(7) 8-10oz Extra Lean Steak/ 2 cups Veggies.
Vitamins each day:
1 Multivitamin Extra Zinc
30 - 50mgs Fish Oil Caps Flax Oil Liquid
200mcg Selenium
800mgs Folic Acid
800iu Vitamin E
2 grams Vitamin C
Notes:
- Don't consume carbs/fat in the same meal.
- Only eat carbs after a good workout, but not a big portion.
I can eat this every day, no problem! Apparently I need to be consuming 2100 calories per day. Here is the formula I used:
Men:
66 + (6.3 x 132 pounds) + (12.9 x 65.5 inches) - (6.8 x 27 years)
If you are moderately active (You exercise most days a week.): BMR x 40 percent
So, 1.4 (66 + 831.6 + 844 - 183.6) = 2133.35 calories
Now for some questions:
1. When should my last meal of the day be relative to when I go to sleep?
2. How should I be cooking steak/grilled chicken? Just fry it up with a little virgin olive oil?
3. What can I replace whey with? It's not easy to get here and super expensive.
AND MOST IMPORTANTLY:
4. Is this diet proper if I want to cut fat and maintain muscle mass? I'm not looking to bulk up.
(This post was edited by smokecrack on Dec 5, 2010, 4:35 PM)
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dynosore
Dec 5, 2010, 6:47 PM
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I don't know much about nutrition, but 2100 cals/day seems really low.
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malcolm777b
Dec 5, 2010, 10:22 PM
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smokecrack wrote: OK I took your advice and did some research and here's what I found would be good meals: Each day:
(1) 3 servings of Whey/ 1 tablespoon of Flax Oil
(2) 8-10 OZ Extra Lean Steak/ 1-2 cups Green Veggies.
(3) Grilled Salmon/ 1-2 cups Green Veggies.
(4) 3 servings of Whey/ 1 tablespoon of Flax Oil
(5) 2 Cans of Tuna/ Chopped Onions/Celery/ 1 tablespoon of Safflower Mayonnaise.
(6) (Post Workout) 2 servings of Whey/10 OZ Orange Juice.
(7) 8-10oz Extra Lean Steak/ 2 cups Veggies.
Vitamins each day:
1 Multivitamin Extra Zinc
30 - 50mgs Fish Oil Caps Flax Oil Liquid
200mcg Selenium
800mgs Folic Acid
800iu Vitamin E
2 grams Vitamin C
Notes:
- Don't consume carbs/fat in the same meal.
- Only eat carbs after a good workout, but not a big portion.
Take away meal one, and substitute with:
(1) 1 bowl oatmeal with dried figs, raisins, and crushed walnuts. 1 egg-white omelette with spinach, red bell peppers, capers, and low fat cheese.
Not enough complex carbs between meal 2/3. Add a new meal 3:
(3) 1 slice whole wheat toast with peanut butter. 1/2 cup cottage cheese with peach slices.
Get rid of your serving of whey as meal 4
Reduce meal 5 to one can of tuna, and put that tuna on whole wheat bread.
You need carbs to recover. Post recovery is one of the times of day that sugar is actually beneficial. Good on you for putting orange juice here. One 10 oz glass of OJ though is not enough to replace consumed glycogen. How about getting rid of that whey and replacing it with:
(6) (post workout) 10 oz orange juice, PB&J on whole grain bread.
or even better
(6) (post workout) 1 mixed berry smoothie and 1 cup cinnamon rice http://allrecipes.com/...mon-rice/Detail.aspx
Hope this helps!
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binkus
Dec 5, 2010, 11:13 PM
Post #17 of 168
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In reply to: Here are my daily regimes. I workout each day, but mix up the workouts generally between these two: *** DAY 1 *** # Wake up around 10am
# Lunch at 1pm
--> Subway sandwich or Wendy's
--> Red bull
# Mid day snack
--> doritos (not baked)
--> coke zero
# Dinner at 9pm
--> Cup o noodles or Frozen pizza
--> water or beer
# 10K Run at a 4m 50s pace.
# Sleep around 3am.
If you are running 10K with a 4m 50sec pace your are running at a very strong competive level.
(This post was edited by binkus on Dec 5, 2010, 11:18 PM)
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jt512
Dec 5, 2010, 11:14 PM
Post #18 of 168
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smokecrack wrote: OK I took your advice and did some research and here's what I found would be good meals: Each day:
(1) 3 servings of Whey/ 1 tablespoon of Flax Oil
(2) 8-10 OZ Extra Lean Steak/ 1-2 cups Green Veggies.
(3) Grilled Salmon/ 1-2 cups Green Veggies.
(4) 3 servings of Whey/ 1 tablespoon of Flax Oil
(5) 2 Cans of Tuna/ Chopped Onions/Celery/ 1 tablespoon of Safflower Mayonnaise.
(6) (Post Workout) 2 servings of Whey/10 OZ Orange Juice.
(7) 8-10oz Extra Lean Steak/ 2 cups Veggies.
Vitamins each day:
1 Multivitamin Extra Zinc
30 - 50mgs Fish Oil Caps Flax Oil Liquid
200mcg Selenium
800mgs Folic Acid
800iu Vitamin E
2 grams Vitamin C
Notes:
- Don't consume carbs/fat in the same meal.
- Only eat carbs after a good workout, but not a big portion.
This is idiotic.
Jay
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rightarmbad
Dec 5, 2010, 11:38 PM
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In reply to: If you are running 10K with a 4m 50sec pace your are running at a very strong competive level.
You obviously ain't a runner.
Pretty much anybody that puts foot in front of foot can run at that pace.
If he said that he went sub half hour for the 10k, then there is hope.
If he could do it in 26min or so, then he may start to be competitive.
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jt512
Dec 5, 2010, 11:52 PM
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rightarmbad wrote: In reply to: If you are running 10K with a 4m 50sec pace your are running at a very strong competive level. You obviously ain't a runner. Pretty much anybody that puts foot in front of foot can run at that pace. If he said that he went sub half hour for the 10k, then there is hope.
Assuming his pace is per mile, then he's running a 10K in 30 min.
Jay
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jbro_135
Dec 6, 2010, 2:16 AM
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jt512 wrote: rightarmbad wrote: In reply to: If you are running 10K with a 4m 50sec pace your are running at a very strong competive level. You obviously ain't a runner. Pretty much anybody that puts foot in front of foot can run at that pace. If he said that he went sub half hour for the 10k, then there is hope. Assuming his pace is per mile, then he's running a 10K in 30 min. Jay
americans are so weird, why would anyone state their pace for a 10k run in mph?
(the op very well might have though...)
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Greggle
Dec 6, 2010, 2:24 AM
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jbro_135 wrote: americans are so weird, why would anyone state their pace for a 10k run in mph? (the op very well might have though...)
'Cause fuck the metric system, that's why.
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jbro_135
Dec 6, 2010, 2:35 AM
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Greggle wrote: jbro_135 wrote: americans are so weird, why would anyone state their pace for a 10k run in mph? (the op very well might have though...) 'Cause fuck the metric system, that's why.
well if you hate it so much stop using it
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smokecrack
Dec 6, 2010, 2:43 AM
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jt512 wrote: smokecrack wrote: OK I took your advice and did some research and here's what I found would be good meals: Each day:
(1) 3 servings of Whey/ 1 tablespoon of Flax Oil
(2) 8-10 OZ Extra Lean Steak/ 1-2 cups Green Veggies.
(3) Grilled Salmon/ 1-2 cups Green Veggies.
(4) 3 servings of Whey/ 1 tablespoon of Flax Oil
(5) 2 Cans of Tuna/ Chopped Onions/Celery/ 1 tablespoon of Safflower Mayonnaise.
(6) (Post Workout) 2 servings of Whey/10 OZ Orange Juice.
(7) 8-10oz Extra Lean Steak/ 2 cups Veggies.
Vitamins each day:
1 Multivitamin Extra Zinc
30 - 50mgs Fish Oil Caps Flax Oil Liquid
200mcg Selenium
800mgs Folic Acid
800iu Vitamin E
2 grams Vitamin C
Notes:
- Don't consume carbs/fat in the same meal.
- Only eat carbs after a good workout, but not a big portion. This is idiotic. Jay
why?
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spikeddem
Dec 6, 2010, 2:44 AM
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troll gets taken seriously.
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