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

[mont]

Right on.

But before people think they can get away with gobbeling down the peanut butter - think again - thats not "smart" eating. If you are trying to lose weight, eat a scoop or equiv. no more than every couple of days and only if you are smart about the other things going in your body too. If you are attempting to gain, you can eat a scoop every day but not more than that and only if you are keeping yourself reasonably active.

Here is a rule I like to use for myself to keep me in line. It makes things simple. Its the S.M.A.R.T. rule! (howdja guess!!!! ) Sounds funny but I say it over and over because its what makes or breaks your results, and what helps those that find all of this oh so confusing.

When about to eat or drink something, ask yourself if it is "smart" to do so. If the answer is yes - go for it. If no, or questionable - DON'T! This way you are constantly THINKING about what you are doing. Otherwise your body just acts as a garbage bin.

Works every time and before long it becomes "automatic."

[Stephane Lawa]

Just an update here, I`ve started smartning up my food and in two day I went from 198 LBS to 195 LBS, keep in mind I`m not really fat at 6'1'', but I can find some definition for sure, I think I`ll prolly go down some more, maybe until 185, then the muscles will probably pick up from there and I should be back up to 200LBS within a couple of months.

Still reaching for that 8-10 % of fat.

One thing I want to point out is how good I feel. The last two days have been great, no temptation for bad food or anything but I still have to get used to the taste of Tuna

LAWA

[Stephane Lawa]

Here is a little something I discussed in a PM, we both thought it could be helpful to others::

The funny thing is that I knew most of the things you pointed out, but reading your post just gave me the motivation to finally do it.

Our season ended about a month and a half ago and me and one of our defensemen are going to the gym 4 to 5 times per week. I was getting some decent gains both in weight and muscle size, but I still had trouble cutting some of the fat I have(I`m roughly at 15% body fat, or I was after the season ended).

I`m currently also taking a correspondence course in Health, Fitness and Nutrition, so the knowledge is something I had before. The big thing was that I needed something proven. Turning 24 this summer, it`s a great time for me to find a comfort zone, cravings for junk was killing me. My quality of life is definetly gonna be going up, so both my wife and little girl will take advantage of this for sure.

LAWA

[efstratios1]

Empty your pm's MontstaR!

It's hard to sell you steroids over a public forum . I KID I KID everyone

[mont]

Originally Posted by efstratios1

Empty your pm's MontstaR!

It's hard to sell you steroids over a public forum . I KID I KID everyone

....grrrrrr.... LOL!

[Fade2Black]

Originally Posted by Stephane Lawa

Just an update here, I`ve started smartning up my food and in two day I went from 198 LBS to 195 LBS

More than likely water weight. If you're losing more than 1.5lbs a week on average, you're losing lean mass and not just fat. Of course you have to take in water weight fluxuations, but that's why you want to keep a pretty static water intake.

but I still have to get used to the taste of Tuna

Ahh noobs....soon you will get so used to tuna you can eat it straight out of the can

[Stephane Lawa]

With the uttermost respect, I drink pretty much the same amount of water everyday, around 8 glasses. If anything I drank more fluids since starting.

Eventhough it is not recommended to lose more than 1.5 LBS pounds per week, there is nothing wrong with losing more in the first days of a new program(or in this case, a new was of eating altogether). I don`t expect to keep on losing weight like that has I`m in the gym 4-5 days per week and I keep a pretty accurate log of my body weight.

What also need to be said is that I`ve been around 195 and 198 Lbs for the past two weeks, but much more stable around 198, but since smartning up my food, I`m solid at 195, the future will tell us what happen next.

LAWA

[D Beaupre]

I'm not sure if this has been touched on yet but I think it's important for continued success to realize that you can eat and drink some of things you want to SOMETIMES. Just about 5 years ago I got my bodyfat down to 6% while still having one meal a week where I ate whatever I wanted to. And a couple of beers once in a while didn't set me back too much either - I could still see veins going from ribcage down to my hip. Of course, you have to be very careful with that but I think it might intimidate some people if they think "I can never have any good food or any beer again." Personally, I'd just say "screw it" if that were the case. One has to SEVERELY cut back on sugar, fat, alcohol, etc. but in my experience I could get away with a little bit of culinary enjoyment.

Again, I apologize if this has already been mentioned, but I haven't had time to read the whole thread.

Thanks again Mont - your post has already changed my dietary habits significantly.

[mont]

Originally Posted by mont

Here is what you want to not simply reduce, but ELIMINATE from your diet:
(once every 2 weeks is ok, but you probably wont care - see comments later)

1. mayo or anthing like mayo
2. butter
3. white rice, white bread
4. candy of any kind
5. sodas of any kind
6. anything containing ordinary "sugar"
7. fatty meats that have an abundance of "white stuff"
8. fast food - all of it
9. deserts/snacks like potatoe chips etc./ice cream
10. any milk other than skim

Hi Don,
Back on the first page it was mentioned. But thats ok there has beeen alot written here so you are forgiven...

The thing one has to ask themselves is this - if they can drink 25 beers and eat chocolate and burgers all day - YET still have exactly the body, mind, and physique one desires - then of course one can do it!

If that is NOT the case, one has to do what has been described. Yes, one can cheat here and there, and it will be better than when one cheats all the time. I say cheat to mean not eating smartly. But no way in hell it will be the same results as if you stick to a diet of smart eating only - with a very rare laps once in a blue moon as i metioned earlier - and the kicker is if one does this they wont even have that desire for the beer or so called "culinary foods." (CULINARY can be healthy but in this case we mean unhealthy types).

I for example, dont miss beer and dont miss junk food or any fatty food at all for that matter. Reason being I have broken the addiction, thus I dont need nor want it.

It is all a matter of goals and what it takes to achieve those goals. So there isnt a right or wrong - unless ones goals are higher than ones ability to reach them.

[mont]

I was just thinking about Don's post again (which is a good one - and a classic one too ) and thought I'd put my thoughts down here, as it is good discussion for the subject at hand.

To be honest, I could also eat more "goodies" than I do, without any obvious effects in the short term - that is visual effects. We can all do that for that matter. But here lies the problem, and its here that my idea of how to take care of one's body differs from the majority.

You see, by heading into this journey with the idea that one can eat "whatever" every once in a while without any adverse effects, simply means that one is MORE THAN LIKELY NOT going to achieve ones long term and lasting goal of a lean, muscular body. This is because by allowing yourself these "detours" one does not break their addiction! Said another way, one continues to be addicted - just in smaller doses. And the problem with any addiction not left 100% unchecked, is that eventually, most people will always go back to the problem!

That is why it is best to tell yourself - "no - I am not going to do anything that isnt helping me achieve my goal." If this means a this or that one day after a couple of weeks - OK - as mentioned, but as also mentioned - YOU WONT EVEN WANT IT IF YOU STICK TO A REGIMENT! Therefore its a mute point!

But another thought. Who says, one hasnt to torture themselves with awful healthy foods? This cannot be further from the truth! As mentioned, any craving for sweets is taken care of by your protein shakes which are found in a PLETHORA of flavours such as bannana, chocolate, vanilla, strawberry, etc etc etc. Plus you can add peanut butter, coffee, fruits, nuts. I mean really - if one cannot accept this as a replacement for ice cream and cake, well you better not even try!

And why does chicken with vegatables, brown rice, salt, pepper, tabasco, lemon, oranges, etc. etc. have to be so torturous to eat? Of course, none of this is! Be creative - try something new! Buy a book on healthy foods made gourmet if stumped! It all the mindset and nothing more.

But again, if you really want to make some LONG TERM AND LASTING changes to your life so you are looking and feeling as fit in old age as any top tuned 25 year old, it is imperitive to get on the tracks and stay there completely until addictions are completely broken, and new ways of thinking about what is desert and gourmet become the norm.

Its all a mindset - not a sacrifice.

[dacozta]

Hey does anyone have any advice for slowing down a high metabolism , Im about 6' and i weight 155 and I am about 6% body fat, and i cannot gain weight to save my life. Btw I am drinking protien shakes. And work out 4-5 days aweek and drink a shake twice a day.

[sloth2946]

Monty: Can't argue with the results, and I wont show those pics to my wife or she'll be off to Copenhagen on my credit card, but your face looks fuller than it used to. I wonder if this is an effect of the creatine or some other supplement.

Takes huevos to post shots like that on the net....not to mention this forum, but I guess if you've got it...who cares!

[mont]

Originally Posted by dacozta

Hey does anyone have any advice for slowing down a high metabolism , Im about 6' and i weight 155 and I am about 6% body fat, and i cannot gain weight to save my life. Btw I am drinking protien shakes. And work out 4-5 days aweek and drink a shake twice a day.

You can. Period. So called hard gainers (those that can't put on weight) dont exist. Its simply because something is wrong with your program.

You cant gain the weight simply by "taking protein shakes, and simply by going to the gym 4-5 days a week. " It has to be SPECIFIC as to how many calories you are eating, vs. burning, and HOW AND WHAT you are doing when in the gym. Do it right - you WILL gain.

Please write down a typical day's diet - BE HONEST. And then write down your experience when at the gym - again being HONEST and accurate.


Its easier to help what is wrong when one can see the details.

[mont]

Originally Posted by sloth2946

Monty: Can't argue with the results, and I wont show those pics to my wife or she'll be off to Copenhagen on my credit card, but your face looks fuller than it used to. I wonder if this is an effect of the creatine or some other supplement.

Takes huevos to post shots like that on the net....not to mention this forum, but I guess if you've got it...who cares!

Rob my man - dont know about the fuller face other than its probably a combo of added weight (you dont put on 10 kg's without getting fuller everywhere), squinting in the sun, and "perhaps" the creatine. However, my creatine intake is only 5gms a day which means very little lasting effect (water retention) other than a theoretical increase in power during my work-outs.

And yes, it wasnt something I looked forward to (although I have posted on fitness forums without hesitation) due to this being just a goalie forum - but if it certainly goes with the territory if one is going to take part in a discussion such as this.

I hope the majority see all this as a favour from a friend. I've now been on this board a long timeso most know who I am from a goalie BB/historic standpoint. I just decided to share things here that I normally reserve for elsewhere.

[dacozta]

Originally Posted by mont

You can. Period. So called hard gainers (those that can't put on weight) dont exist. Its simply because something is wrong with your program.

You cant gain the weight simply by "taking protein shakes, and simply by going to the gym 4-5 days a week. " It has to be SPECIFIC as to how many calories you are eating, vs. burning, and HOW AND WHAT you are doing when in the gym.

Please write down a typical day's diet - BE HONEST. And then write down your experience when at the gym - again being HONEST and accurate.


Its easier to help what is wrong when one can see the details.

well on the average day, have 2 bowls of ceral, and a shake for breakfast, ill have a bagel/muffin, and 2 sandwiches, or pasta, for lunch. I will eat, some of the past nights left overs when i get home from school, and for diner, i will have like chicken, beef, or pork, with like a veggie, and like potato's, or a pasta, and a shake as well.

as for my workouts, i will due upper one day and lower the other, and run 5k every tues and thursday
my lower body work outs include some upper body work outs, so that I can get the most out of each day
my upper body work outs include
3 sets of 3-chest excerises ie: bench, incline, flys, decline ect....
3 sets of 3- bicept excersises- ie-culrs, resistance,
3 sets of2-core including a swiss ball
3 sets of 3back work outs- ie-lat pull downs....

my lower body work out includes
5 sets of 3 quadricept work outs- ie-squats,lundges,press
4 sets of 2 calf work outs, ie-raises, indivual raises
3 sets of 2 adductor work outs,ie- raises, prositive and negative force
3 sets of 2 inductor work outs " "
4sets of 2 hamstring work outs ie- hamstring curls
3 sets of 2 shoulder work outs ie-lateral raises
3 sets of 2 tricept work outs ie-skull crushers, pull downs

hope gives out enough info