Muscles, strength and other common health stuff....

[batdale]

I have spent the past 4 months quitting smoking, learning to Ice skate, play Goalie, and get in Shape. I'm 40 years old, 5'10", 200 lb.s. My goal is to lose fat, gain muscle, and be strong enough to beat the crap out of anyone who crashes the goalie! I would welcome any critique, or suggestions. So far it is working very well!

Diet:

Breakfast:
Geritol 1 x 1 grams
Egg, white, boiled fresh 2 x 1 large (33g)
Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES 1 x 1 cup (28g)
Milk, reduced fat, fluid, 2% milkfat, with added vitamin A 1 x 1 cup (244g)

9:30 Snack:
Mixed fruit canned, light syrup, solids and liquids 1 x 1 ounce (28g)
Whey Protein Shake 1 x 26 grams
Milk, reduced fat, fluid, 2% milkfat, with added vitamin A 1 x 1 cup (244g)

11:30 Lunch
Chicken, breast, meat only, 1 x 1/2 breast, bone and skin removed (118g)

Peas and carrots, frozen, cooked, boiled, without salt 1 x 1/2 cup (80g)
OR
Corn, sweet, white, frozen, boiled, drained, without salt 1 x 1/2 cup (80g)
OR
Vegetables, mixed, frozen, cooked, boiled, without salt 1 x 1/2 cup (80g)


2:00 Snack
Protein Shake 1 x 26 grams
Milk, reduced fat, fluid, 2% milkfat, with added vitamin A 1 x 1 cup (244g)

4:00 Snack
Rice, white, long-grain, regular, cooked 1 x 1 cup (158g)
Soup, vegetable beef, canned, condensed, single brand 1 x 1 serving (136g)

6:00 Dinner
Chicken, breast, meat only, 2 x 1/2 breast, bone and skin removed (118g)

Baked beans, canned, no salt added 1 x 1 cup (253g)
OR
Beans, great northern, mature seeds, canned 1 x 1 cup (253g)
OR
Beans, kidney, red, mature seeds, canned 1 x 1 cup (253g)

8:00 Snack
Bread, whole-wheat, commercially prepared 4 x 1 slice (28g)
Peanut butter, smooth style, without salt 2 x 2 tbsp (32g)

OR

Chicken, leg, meat only 4 x 1 leg, bone and skin removed (130g)

This is ~2400 calories per day, 210 grams of protein, 260 grams of carbs, 60 grams of fat with > 1 gram trans fat. I also drink around 1 gallon of water per day. My Basal Metabolic Rate is ~1900 calories.

I am planning to start taking a creatine supplement as well, which will add 600 calories per day during the loading phase and 300 calories per day after that.

I play hockey 3-4 days per week for at least one hour. I spent 30 minutes jumping rope 4 mornings per week. My only lower body workout is stair climbing, I climb 15 stories 5 times every Monday, for a total of 75 stories.

My upper body workout is done on Saturdays with dumbells, 3 sets of 12 with each. It takes ~ 2 hours. Weight listed is each dumbbell. I never workout to failure, but I do get pretty sore.

Chest
Flat Bench Dumbbell Press 25lb.s
Dumbbell Pullovers 15lb.s
Flat Bench Dumbbell Flyes 10lb.s
Push Ups

Abs
Bent Knee Abdominal Hip Raises
Abdominal Butt Raises
Abdominal Crunches
Elbow To Knee Oblique Crunches
Biceps
Two Arm Dumbbell Curls 15 lb.s
Hammer Dumbbell Curls 15 lb.s
Dumbbell Concentration Curls 15 lb.s
Reverse Grip Barbell Curls 10 lb.s

Forearms
Dumbbell Wrist Flippers 15 lb.s
Palms Down Wrist Curls 15 lb.s
Palms Up Wrist Curls 15 lb.s

Back
Dumbbell Good Mornings 25 lb.s
Two Arm Dumbbell Rows 25 lb.s
Barbell Lunges 25 lb.s

Shoulders
Two Arm Raises Over Head 25 lb.s
Front Barbell Deltoid Raises 25 lb.s
Twisting Dumbbell Presses 25 lb.s
Two Arm Deltoid Upright Rows 25 lb.s Lying External Rotations 15 lb.s

Triceps
Bench Dips
Lying dumbbell Press To Chin 15 lb.s
Dumbbell Extensions 15 lb.s
Standing Two Arm Extensions 15 lb.s

So basically my schedule is this:

Monday: Jump Rope, Climb Stairs
Tuesday: Jump Rope, Play Hockey (Practice)
Wednesday: Rest
Thursday: Jump Rope, Play Hockey (Practice)
Friday: Play Hockey (Game)
Saturday: Jump Rope, Upper body workout
Sunday: Rest

[mont]

First things first and the most glaring "holes" in your diet...

Take a serious multivitamin as found at a health food store or supp shop.
They are much bigger and with good reason - for what you need to help in your loss and gains, you need real vitamin content, not that found in your consumer grade Geritol tabs.

KILL the ready made cereals - they are refined garbage - avoid them at all times. Sub with oatmeal. And dont add sugar to the oatmeal!

Drink skim milk instead of 2%

Eat fruit - natural - not in a can - especially the kind you are eating which is filled with horrendous glucose syrup etc.

Dont eat white rice - eat brown - white is just empty calories.

Good to eat beans - but not if its the sugary brown sweet stuff. Not "much" better than a candy bar. Sub for beans - without sugar added! (Your choice of kidney beans is a good one)

Other than this, your diet is good - BUT - you gotta tweak it as I have pointed out. Doing so will improve your results DRAMATICALLY.

Good post.

[goalieman48]

I'm currently being trained by a body builder for next season, he has competed and won a few events locally, and certainly knows his stuff. I'm trying to lose weight, so that’s how he tailored my eating regime, its similar to the one he uses to lose fat prior to a competition. I may as well list the basic meal plan that I follow, and see Mont’s great views on it.

9:30: A protein shake (24g) with a small cup of plain oatmeal with no additives, with this first meal I also take two Omega 369 capsules (Fish oil variety), two Advanced Jenson multi-vitamin for men, as well as two calcium +magnesium pills. Once I finish all of this, I drink a cup of green tea (using two tea bags) plain.

12:30: This is my protein meal. I usually have a tin of salmon (drained) with lemon, or in some cases a shake (24g). With this, I take my Udo's 369 oils (Nut source inc. flax seed, 2tbs).

3:30: Protein + Carbs, here I usually have either a protein bar (either 15 or 30g portion), or a meal. Usually consisting of lean meat such as chicken or turkey, or fish such as salmon or cod, sometimes tuna, and maybe some red meat (but its always a lean cut, no fat). For my carbs, either have a small baked potatoe (I usually avoid this), a cup of brown multi-grain rice, or if I'm desperate and there’s nothing else to choose, I may have some whole-grain pasta. With this I also take two more capsules of omega 369's (Fish oils), a multi-vitamin (performance for men), and another calcium +magnesium pill. After this, I have another cup of green tea (using two tea bags) plain.

6:00: I try to avoid carbs after this time.

6:30: Protein shake (24g), as well as the Udo 369 oil.

9:30: Protein. May that be in shake form or fish. I also take a cup of green tea (two tea bags) plain. I also take my omegas, multi’s, and calc. +mags.

11:30: If I'm hungry, I will have a shake. I also take my last dose of udo oils, as well as a cup of green tea.




That’s just a basic plan, and I change it up every now and again as to what I include, I'm also considering going a fat burner (Lipo 6), as well as R+ alpha lipoic acid (with carb meals).


As for my work outs, they are never really the same. My trainer always mixes it up, and targets different parts each work out.

On average, I’m with him 3-4 times a week, and while Im with him; it consists of interval training, HoT (Hyperoxic training), circuit training, plyo's, and weight lifting. Not all of that in the same session of course.

On my own, I get in around 5 times a week (including Sat and Sunday) for cardio. On days where I’m not with my trainer, I do an hour of interval training in the morning, as well as another hour later in the day. On days I do train with him, I do only one one hour session of cardio that day.

For an example of one of my work outs with him, I will use my last session.

30 mins: Interval training on bike. Using intervals such as 45s-45s, 1 and 1's, as well as 2 and 1s.
30-40 mins: Hyperoxic training.
After that, we usually try to get in around 16 sets of circuit training. (4 different exercises x 4 sets).

There ya go!

As for my progress with this, I've lost around 20-25 pounds in the past two months, and I'm working towards my Q tryout in August.


Here are links to the supliments I take:
http://www.jamiesonvitamins.com/product_item.asp?id=132 Multi-Vitamin
http://www.jamiesonvitamins.com/product_item.asp?id=167 Omega 369 capsuls
http://www.jamiesonvitamins.com/product_item.asp?id=4 Calcium + Magnisium
http://register.eas.com/OA_HTML/ibeC...2217DC2D9AE%7E

[batdale]

Thanks! Probably all good points, I'll be heading to the grocery store in just a bit to pick up some brown rice, oatmeal, skim milk and cottage cheese.

Which multivitamin do you reccomend? I have a GNC nearby, do you know of a good one they sell?

Where do you get wheatbran and omega 3/6/9 oil blend?

BTW, I steam all of my food in a steam cooker on Sundays, so basically all my meals are ready prepared and in plastic containers. I don't eat with the family anymore, they eat what they eat, and I eat "my stuff" If you have never steamed chicken in a steamer you should really try it. The amount of fat that is left in the drip tray is simply amazing, even out of a skinless chicken breast! And rice is perfect every time!

My Steamer

[mont]

Very, very good article why it is nothing but good to completely cut REFINED sugar out of our diet!

http://www.beyondhealth.com/sugar-poor-choice.htm

[goalieman48]

Originally Posted by batdale

Thanks! Probably all good points, I'll be heading to the grocery store in just a bit to pick up some brown rice, oatmeal, skim milk and cottage cheese.

Which multivitamin do you reccomend? I have a GNC nearby, do you know of a good one they sell?

Where do you get wheatbran and omega 3/6/9 oil blend?

BTW, I steam all of my food in a steam cooker on Sundays, so basically all my meals are ready prepared and in plastic containers. I don't eat with the family anymore, they eat what they eat, and I eat "my stuff" If you have never steamed chicken in a steamer you should really try it. The amount of fat that is left in the drip tray is simply amazing, even out of a skinless chicken breast! And rice is perfect every time!

My Steamer

I get my oils from a local nutrition store, I'm not sure if GNC would have it, but, you could always ask them if they know someone who does.

[mont]

Originally Posted by batdale

Thanks! Probably all good points, I'll be heading to the grocery store in just a bit to pick up some brown rice, oatmeal, skim milk and cottage cheese.

Which multivitamin do you reccomend? I have a GNC nearby, do you know of a good one they sell?

Where do you get wheatbran and omega 3/6/9 oil blend?

BTW, I steam all of my food in a steam cooker on Sundays, so basically all my meals are ready prepared and in plastic containers. I don't eat with the family anymore, they eat what they eat, and I eat "my stuff" If you have never steamed chicken in a steamer you should really try it. The amount of fat that is left in the drip tray is simply amazing, even out of a skinless chicken breast! And rice is perfect every time!

My Steamer

I cant recommend a vit as I am over here in europe and what I use is made in DK.

The oil blend - UDO is a Canadian product!

Wheatbran I imagine any Winn Dixie etc has it in the baking and flour section...

Hope this helps!

[Doc Holliday]

Hey all, sorry for bringing back up such an old thread.

However I felt it was my duty to let you know something.

As we all know it's cool when someone like Mont offers advice and such but it also helps to know if the person that's doing the preaching so to speak is following their own advice.

I just met up with Mont recently and thought that you'd be interested to know that the pictures he posted aren't entirely true!!!! By that I mean they don't do him justice. He looks better in real life than in his photos.

So I've had proof positive that what he says is followed, it works and works well.

[Faint]

it really does.

[mont]

Thanks for the inspiring words, Doc - it will keep me motivated !

Noted something interesting today, my first day at the gym in 2 weeks... upon entering the shower, some guy had sat something on the soap ledge while taking his bath - a COKE! Now, this is the epitome of what NOT to do!

Spend a valuable hour working out, burning fat, preparing the muscle for regeneration/buildup - then down the worst thing on the planet right afterwards - liquid refined sugar.

Lack of knowledge can be so dangerous in this game. He could have downed a great tasting protein shake with carbs that would have provided the right intake his body needed - not to mention even better tasting.

COKE -

[shutout35]

Mont, I might get chewed out for this, but, what is your take on Gatorade? I only drink 10 oz of a 20 oz one before a game or practice, then afterwards, I mix the 10 oz left with 10 oz of water and drink that. Thanks!

[mont]

Shutout,
For your hockey situation as you describe its fine (got that refined sugar in it that I try avoiding though...) and even better that you dilute it as you do. Very good.

Your body will most likely perform better due to the dilution of the sugar (includin sucrose) and salts than if you drank it straight.

You can even dilute this further and drink it from your watter bottleduring the practice or game to help prevent fatique - but dilute it considerably.


...and save money to boot

[shutout35]

Thanks for the response Mont. It's greatly appreciated!

[Damion]

From first post to last I just read it all and there is tons of great info for everyone hear not to mention a little debating thrown in as well.

Anyone who found this thread interesting or inspiring should go read or buy the book Eating for Life by Bill Phillips. One post mentioned Body for Life (also by Bill Phillips) this is a great book as well but is geared more towards generall health and fitness. There are more effective protocals for sport specific performance. Eating for life takes the nutritional side of that and expands on it in much greater detail.

It's an extreamly motivating book that explains the hows and whys of eating properly answers many questions and debunks allot of myths. The best part however is it is allso a cook book with many healthy recipes. Many of which are very easy to make and taste great. It also talks allot about methods of keeping yourself on track and how to manage your time in the kitchen to eat healthy throughout the day.

The only flaw in the book is that it may not take into account the amount of calories burned for a person who is doing all the things they need to for peak hockey performance (aerobic work ,anerobic work, Strength training, agility drills, plyometrics, on ice conditioning and skill development) . This is a easy fix however, if you find yourself low on energy after a few weeks of the program just increase the portion size of your carbs slightly. Most people however will feel better than they have in their whole lives if they stick to the program.


Lastly I would like to chime in my two cents on cheat days. I fully support what Mont said about being very strict with yourself as it is the only way to attain your goals. However changing your eating habbits is no easy thing and I strongly beleive that allowing yourself a cheat day will give you the strength you need to eat properly the rest of the week. Someone else hit it on the head when they said that after a while your cheat day will begin to be something you can do without. If you are starting to eat properly the cheat day is to you what the patch is to people who are quitting smoking, its just somthing to help you cope with your addiction until you can do without entirely.

Tankus if I were you I would not be all that worried about a CA I would just grab some little opposing forward in one hand and one of your crappy D men in the other and use them as giant glove and blockers you will not need a Ca at all.

[mont]

Good post Damion.

Tip. If you cant find a casein powder solution and you cant stomach cottage cheese before bedtime, mix your whey shake with skim or lowfat milk - it will slow down the absorbtion of the whey (like casein).