whats your guys work out routine/ diet

[tpdexplorer62]

Mine.....I run mon-fri on the treadmill for 30 mins at 7mph with incline.
Sit ups 50 regular 25 on each side.....then get on AB slide for 10 mins
on mon-wed-fri an upperbody work out.on top of that i have listed above.

I have dropped all the weight I put on from the summer, which was 60 lbs.
Used to weight 265, and am now 205. (in my pic in my sig i was probally like 212-214)

I was doing 5-5-5 deals with dominoes with me and by buddies, and eating jack in the crack, and the burger king, lots of fast food.

I have lost the weight by thinking of the quality of food i am eating and the quanity of food i am eating. I try not to eat more than 1800 to
2000 calories per day, and i burn at least 650 off with a work out. Also smaller more frequent meals a day, like 5 or 6.

Only liquids i drink are plain fresh brewed iced teas no sugar, water, milk, and mabey some juice with breakfast. + daily high performance vitamin.

you have to have a combo of a diet and excercise, to lose weight. + the will to excercise and mind power to push your self even though it hurts.;)

[XZiler8r]

That's great bro, how long did it take you to lose that much? I'm assuming from last year till now?

Ive been overweight all my life, in Feb I was about 270ish or so, somewhere around that. I'm now at 240. Just changed my eating habits, eating less junk food, candies, chocolates, sodas(!!!) and drinking about a gallon of water a day helps. I've been trying to run 3 miles every other day, or everyday when i can as well. I try to hit the gym as much as I can and do light weights to try and burn the fat and get toned.

I'm starting the academy in 2 weeks so I gotta do what I can now

[Oscarsjava]

Congrats! Way to keep up the good work - and man, if we all get a Mustang like that for dropping that much weight, I'm IN!

Here's what I do:

Exercise 5-6 times a week:
3 days chest/triceps
3 days back/biceps
Run 3 days on, 1 day off, at least 2 miles (trying to get up to 5)

Eat 5-6 small meals daily (protein bar or shake = 1 meal), drink only water (mucho mucho), skim milk and apple juice, GNC MegaMen Sport Multivitamin daily. Light on the breads, no pasta, no high fructose corn syrup (which is in most breads now, btw), very little sugar, no caffeine (except for what is naturally in certain foods), no sweets, no candy/junk food. I eat organic and/or all natural when I can. Try to stay away from red meat, eating a lot of chicken, turkey, and lean pork. Tuna about once a week (I can't stress enough the mercury issue with tuna), salmon and trout when available. Limit myself to 3,000 calories. Once every 2 weeks I treat myself to frozen yogurt.

And I maintain my confidence. When I started, I couldn't run 1/4 mile, and I couldn't do 5 pushups. Now, I run 2 miles routinely, and on my last PAT, I did 28 pushups in a minute, which is a personal best.

Still have a problem with sit-ups - my best is 30 in a minute. But I'm working on it.

I've dropped nearly 40lbs. since January, and it shows - people who haven't seen me in a while are shocked at how much weight I've dropped and how much better I look. And I feel better, too. Except for being hungrier than I was before...that kinda hurts my wallet a bit.;)

My goal is to hit 210 by winter. If I make it into the academy this summer, I'm sure that'll expedite that goal:D

[Figgy]

Mon., Wed., Fri. I start with pushups and situps in the morning (100 each) then go to the gym for about an hour for an all around upper body work out (shoulders, arms and back).

Tues., Thurs., Sun. I run 1.5 to 2+ miles, though for the last few weeks various things have kept me only getting out to run twice a week or even worse, once. For example, Sun. was Mother's Day and yesterday it poured so I'll only be able to get out tomorrow.

Unfortunately my eating habits are pretty lousy. Its not so much junk food, but the fact that I have to eat out almost every night. When I took the agility test way back in June I weighed about 155 at 5'9". Today I weigh about 190. A good deal of that came from the gym, but too much came from Ruby Tuesday's.

[Old Trooper]

Coffee....donuts....scotch...repeat as necessary!!! :D

[jhf4083]

Cycle weeks back and forth.

First week:
Mon- Chest, shoulders, back, triceps, and biceps
Tues- 20 minute hard run
Wed- Quads, hamstrings, calves
Thurs- 20 minute hard run
Fri- Chest, shoulders, back, triceps, and biceps
Sat- 20 minute hard run
Sun- Rest day

Second Week:
Mon-Quads, hamstrings, calves
tues- 20 minute hard run
Wed- Chest, shoulders, back, triceps, and biceps
Thurs- 20 minute hard run
Frid- Quads, hamstrings, calves
Sat- 20 minute hard run
Sun- Rest day

Basically just flip flop the schedule every week. Right now I'm eating two large meals a day and 2 or three myoplex shakes a day. Need to improve the eating, but I've just started and have a long way to go!

[The13ig13adWolf]

at the moment i need to re-introduce mysef to cardio as i haven't done any in way too long (hate it) :cool:.

lift 4 times per week on an upper/lower, vertical/horizontal split (which changes slightly every 4-6 weeks or depending on my goals).

nutrition varies as well but in a nutshell i eat 98% clean, 5-6 times per day. sometimes above maintenance, sometimes below maintence, sometimes carb-cycling. i'm really anal retentive about my diet so it's very structured according to my goals.

[kihun_cha]

My diet/workout schedule *summer*


first i start day around 800 waking up, eat chicken and rice than come back home around 1400, than i eat another meal. I take a break for one hour, going online and stuff than i take a protein shake*whey* than i hit to a gym.

Monday - Shoulder/ Back
Tuesday - Chest/ Bicep
Wednesday - tricep/abs
thursday - steam sauna, just exersizes
friday- no work out
saturday - sometimes i run probably 1.8 miles on treadmil
sunday - no work out

I try to work out at least four times a week. I try hard to eat meals every 3 hours or so, but it's hard since i can't reallly eat anything at school. I barely run now days.. I just hate fast-heart rating type of a work out. But if i have to, i sure do. yup that's it

current weight = 167lb
max = 210lb bench press
fastest 2 mile running = 13:27
sit up = 72 sit ups

i almost got my pt badge during the AIT but i couldn't make it by 10 points.. GRRRRR!@$!@$@! 260 out of 300points.. sucks

[slocar]

As soon as I wake up I stretch. Then 100 crunches. Then I usually try to do 100ish pushups through out the day..either 10 sets of 10 or 5 of 20. then 100 crunches before bed. I lift weights randomly throughout the week when I find time. I currently drink ONLY water, but sadly my eatting habits aren't so good. I'm a really picky eater so I find myself mostly eatting pizza. Hopefully I can improve on that.

[Oscarsjava]

I don't have much time to cook, really, so most of the things I eat (aside from my meal at Applefunk when I work) is in bar or shake form. For my money, though, I swear by 2 bars: Clif Bars (both the energy and the Clif Builder bars) and the MetRX Big 100 Choc. Chip Cookie Dough bars....mmmmmm:D A lot of people hate them, but they taste pretty good to me. The MetRX hits you like a brick, which is good if you want to fill up, but you should drink at least 8oz. of water with it (I suggest 16). I get the Clif bars at a dollar a pop at the grocery store here, so it comes pretty cheap, and effective - Serving size: 1 Bar (68g), 250 Calories (45 from fat), 5g fat (1.5g sat. fat, 0g trans fat), 0mg cholesterol, 140mg sodium, 300mg potassium, 44g total carbs (5g dietary fiber, 4g insoluble fiber, 20g sugars), 10g protein. And it's organic. Schweet!

[tpdexplorer62]

for me, i try to eat good, and follow my quality and quanity plan. But Hey you gotta live too. ocasionally i will eat fast food....mabey once or twice a month.......I feel ****ty after though......You know that after Mcdonalds heavy oily body feel, where you just feel like your 10lbs heavier.......BUT MAN DOES IT TASTE GOOD...I like cheerios for breakfast, have a WL shake for lunch and granola bar for snacks to keep metabolism going or beef jerkey or something of the sort, For dinner I will drink a glass of milk, and eat a peice of fruit and meat for some protien.
I usually dont drink calories, besides milk and 100%juices
(which i dont comsume alot of) Mostly water and tea

[B'ham FAL]

weight room
Mon/Thurs: chest/shoulders/back
Tues/Fri: arms

running:
mon/wed/fri 2 miles plus 2x30 situps and 2x30 pushups after the run.

weekends off to recuperate.

Yes I miss a day every here and there.

Eat whatever and whenever I want: soda, fast food, pizza, candy, beer, and wine you name it. For the level of fitness I am looking to achieve/maintain I feel diet really is not a significant factor at this time. No supplements! I'm 185lbs 5'9" and 38 years old B/P runs 120/70. Best 1.5mile (3 weeks ago to boot and still improving) 11:33, 52 situps in a minute, 55 pushups in a minute, 7"+ on sit and reach. Don't know max on bench but routine is 205lbs 4 sets of 10 followed by 3 sets of decline and 3 more of incline then off to military press, rows and pulldowns and a few nautilus machines.

I got to say though that the only thing that tastes good at McD's to me is the fries. The rest isn't even food as I understand the definition of the word.

[watching_ur_bak]

http://www.abcompany.com/docgolob/re...20Heart%20Diet

This is called the Sacred Heart Diet / Lahey Clinic Diet / Cabbage Soup Diet / I did it for 2 weeks prior to testing for MSP test, lost about, 25 lbs, keep plenty of magazines in the bathroom. The more you eat the more you lose. It wasn't bad and if you have will power you can get a "jump start" on a weight loss program and start a more healthy routine. Obviously if you have any allergies to fruits or vegs this is not for you. If you have a history of IBD or stomach problems, don't try either.

[Roger Dat]

Mon-Wed- Fri 1.5 hours in the Gym, Chest, Biceps, Triceps 2.5 mile run
Tues- Thurs- Sat Timed 1.5 mile run, 3 sets of as many situps as I can in a min, and 3 sets of as many pushups as I can do. Though this is geared more toward the PAT in NY.


As far as eating goes, I try to cut out fast food as much as possible, and just limit my portions. I find eating 4 small meals a day with 2 snacks actually helped me take off about 10 lbs. My weight loss would actually be more dramatic but I have added alot of muscle.

[Cinnamon]

Coffee....donuts....scotch...repeat as necessary!!! :D

GRIN... you and me think alike!

Coffee...Boston Cremes...coffee...chocolate....coffee...beer... coffee...etc

I might start hitting the weights again...but screw the cardio!