BF2S Forums Workout Programs & Diet

The fattiest meal of the day should be your breakfast, this to get your body awake and ready to burn throughout the rest of the day, then slowly decrease the content of fat in your diet until your last meal is almost fat free ... fat in general is not bad for you if consumed correctly ...

Skipping breakfast is THE most stupid decision ... eat regularly and 4 or 5 times pr day ...

Like marine said, high protein diets are not good unless you are training like mad to build muscles over a short period ... all excess intake of anything is bad for you ...

lrishpride wrote:

I've been slowly but surely getting back into it. All the way back at square one again though. However this time I've decided to concentrate on form over weights/reps.

good man

theDude5B wrote:

Varegg wrote:

The fattiest meal of the day should be your breakfast, this to get your body awake and ready to burn throughout the rest of the day, then slowly decrease the content of fat in your diet until your last meal is almost fat free ... fat in general is not bad for you if consumed correctly ...

Skipping breakfast is THE most stupid decision ... eat regularly and 4 or 5 times pr day ...

Like marine said, high protein diets are not good unless you are training like mad to build muscles over a short period ... all excess intake of anything is bad for you ...

I have never skipped breakfast through a decision to lose weight, it just have never eaten breakfast. But yeah I need to start as everything i read says that breakfast is important to get the body going.

What would you suggest old man? Would a Bacon roll be a good breakfast?
Eat smaller meals more regularly? Does this include an piece of fruit?

Breakfast: Eggs and Bacon for breakfast is not such a bad idea as it seemed to be earlier ... otherwise bread with a fat cheese or something else similar ...

Between breakfast and Lunch: Banana or an apple

Lunch: To keep the burning process going I would suggest a genius Swedish invention called "knekkebrød" or crispbread I think you call it, comes in various shapes and flavours ... and some ham or tuna on that one ... maybe an apple in addition

Dinner: Avoid red meat to many times pr. week, it's hard to digest ... chicken or pork are better, if eating fish be sure you find out where it's from ... so many kinds of fish contains "things" that are bad for you ... Norwegian and Northern Parts of Scotland have decent quality fish ... and no matter if you choose meat or fish you should eat equally amounts of vegetables, preferably the green ones ... broccoli etc etc

Evening snack: As fat free as possible, maybe a crispbread again with caviar and an apple or banana, whatever fruit you didn't have before lunch ...

Just before you go to bed: A glass of water

All of the above can be altered in hundreds of different ways, it's of course quite boring to eat the exact same every day ...

Eating small portions and more often is better than stuffing your mouth one time pr day ... eating regularly is important, preferably at the same times each day ... the trick is to eat before you get hungry.

Buy a book about nutrition, there is heaps to learn and it's quite interesting ... what you eat and in what order is important ...

Good luck bro

11 Bravo wrote:

caviar for a snack?  jeez mr rich guy.

Not all kinds of caviar costs a gazillion dollars ...

Zimmer wrote:

11 Bravo wrote:

high protein diets are bad for you heart

I'm sorry, but I'd like a source with that ridiculous claim. Never heard it in my entire life and I'm in a family of doctors. The only claim about high protein diet that I might take into account is the kidney problems, but there's still no evidence of a direct correlation.

erm...ill trust them versus some gym rats dude....no offence.  now i fully understand doctors dont all agree, and you can go poke holes in this line by line if you like.  aint gonna change my mind tbh.

http://www.americanheart.org/presenter. … fier=11234

AHA Recommendation
The American Heart Association doesn't recommend high-protein diets for weight loss. Some of these diets restrict healthful foods that provide essential nutrients and don't provide the variety of foods needed to adequately meet nutritional needs. People who stay on these diets very long may not get enough vitamins and minerals and face other potential health risks.

Background

Many Americans follow popular diets, such as the Atkins, Zone, Protein Power, Sugar Busters and Stillman diets. Most of these diets aren't balanced in terms of the essential nutrients our bodies need. Some are high protein and emphasize foods like meat, eggs and cheese, which are rich in protein and saturated fat. Some restrict important carbohydrates such as cereals, grains, fruits, vegetables and low-fat dairy products. If followed for a long time, they can result in potential health problems. And while they may result in quick weight loss, more research is needed on their effectiveness for long-term weight loss.

These diets can cause a quick drop in weight because eliminating carbohydrates causes a loss of body fluids. Lowering carbohydrate intake also prevents the body from completely burning fat. In the diets that are also high in protein, substances called ketones are formed and released into the bloodstream, a condition called ketosis. It makes dieting easier because it lowers appetite and may cause nausea.

But these diets have other effects besides inducing quick weight loss. Most Americans already eat more protein than their bodies need. And eating too much protein can increase health risks. High-protein animal foods are usually also high in saturated fat. Eating large amounts of high-fat foods for a sustained period raises the risk of coronary heart disease, diabetes, stroke and several types of cancer. People who can't use excess protein effectively may be at higher risk of kidney and liver disorders, and osteoporosis.

That's why the American Heart Association guidelines urge adults who are trying to lose weight and keep it off to eat no more than 35 percent of total daily calories from fat and less than 7 percent of total daily calories from saturated fat and less than 1 percent of total daily calories from trans fat. On most high-protein diets, meeting these goals isn't possible.

Some high-protein diets de-emphasize high-carbohydrate, high-fiber plant foods. These foods help lower cholesterol when eaten as part of a nutritionally balanced diet. Reducing consumption of these foods usually means other, higher-fat foods are eaten instead. This raises cholesterol levels even more and increases cardiovascular risk.

High-protein diets don't provide some essential vitamins, minerals, fiber and other nutritional elements. A high-carbohydrate diet that includes fruits, vegetables, nonfat dairy products and whole grains also has been shown to reduce blood pressure. Thus, limiting these foods may raise blood pressure by reducing the intake of calcium, potassium and magnesium while simultaneously increasing sodium intake.

What's the best way to lose weight?

A healthy diet that includes a variety of foods and is rich in fresh fruits and vegetables along with regular physical activity can help most people manage and maintain weight loss for both cardiovascular health and appearance. The American Heart Association urges people to take a safe and proven route to losing and maintaining weight. By paying attention to portion size and calories and following our guidelines, you can enjoy healthy, nutritionally balanced weight loss for a lifetime of good health

Last edited by 11 Bravo (2010-05-06 13:18:37)

Vilham wrote:

Um marine your kinda missing the point here. It may be "high protein" but that is because you are taking excess protein, not because you miss out on other food types and solely eating protein.

So Atkins diet might be bad because it involves only eating one thing. To bulk you eat everything, in very large quantity's.

And his article specifically said

Many Americans follow popular diets, such as the Atkins, Zone, Protein Power, Sugar Busters and Stillman diets. Most of these diets aren't balanced in terms of the essential nutrients our bodies need. Some are high protein and emphasize foods like meat, eggs and cheese, which are rich in protein and saturated fat. Some restrict important carbohydrates such as cereals, grains, fruits, vegetables and low-fat dairy products. If followed for a long time, they can result in potential health problems. And while they may result in quick weight loss, more research is needed on their effectiveness for long-term weight loss.

I was reinforcing Vilhams post, not trying to argue against it.

I understood the article was saying the high protein diets tend to make people eat meat high in saturated fat, which is what fucks up your heart, and marine was saying that it's just protein that was bad for your heart.

Last edited by PrivateVendetta (2010-05-06 13:56:12)

baggs wrote:

ok whose bright idea was it to deadlift last night??

I did it Sunday, and only stopped feeling it today

baggs wrote:

PrivateVendetta wrote:

baggs wrote:

ok whose bright idea was it to deadlift last night??

I did it Sunday, and only stopped feeling it today

I seriousley think sometimes 'what. the. fuck. am i doing?' and we do this thru choice

Nah man, it feels goooood.
It's a nice pain.

Yeah did squats and deadlifts today, was gurrrd. Did some explosive squats as well, trying to improve my vertical jump, need like 2-3 more inches to dunk.

Yeah thats what I meant. I do 1 set of squats, then 1 set of jump squats, then 1 set of squats etc

Jebus wrote:

@Sonder; damn, my shoulders/traps would be bleeding lol!

@Zimmer, about the eating: I eat 3 'big' meals a day, and I don't stop till I'm completely filled. However, after that I'm not too sure what to eat. I usually add in some pieces of fruit, but then I'm lost. I figured eating cookies wouldn't be all that positive for me, really. Or am I wrong on that one?

About the pecs - I agree. I  must say they do look a lot smaller and underdeveloped on that pic, but still. I feel that my chest workout still isn't what it should be. Care to help?

Friday routine:
Abs (different exercises..)
Regular Bench Press: Warm up-1x12(25-30kg) 1x8 (40kg) 5x5 (50-55kg)
Incline Flyes: 4x8, 13kg or so
"Pec Deck" (cables): Reps with weights 15/10/5 till exhausted
(biceps afterwards)

I randomly add in Dumbbel Press, Incline or Decline bench..

I know it isn't all that great, and I never really feel the burn in my pecs neither, so yeah..




Off to Paris now, see y'all on Saturday/Sunday!

@Jebus Chest Workout:

Okay man, I don’t know what your strength level is, so you will have to input your own weights or experiment to make sure you can find a good fit.
Exercise 1:
Flat Bench press: Pretty standard stuff here.  Take a slightly wider than shoulder width grip on the Olympic bar and slowly lower it down till it touches just below your chest area.  Slowly press the weight back up to the upright position. 
Warm up 15 reps
Light weight 12 reps
Mediocre weight 10
Heavier 8 reps
Exercise 2:
Incline Dumbell Press:
Set an adjustable free bench to 45 degrees (typically the number 4 on the slider thing) and raise the lower part up slightly to brace yourself on at the incline angle.  Press the dumbbells up from your shoulder/chest area straight up bringing them almost together at full extension of your arms.  Then Slowly lower them back down till they touch your chest/shoulder are.
Light weight 12 reps
Mediocre weight 10
Heavier 8 reps
Flat Dumbell Press:
Same concept as flat bench but with dumbbells, you will lay flat with the dumbbells resting on your chest\shoulder area.  Slowly press up bringing the weights almost together at your full arm extension.  You can start with your palms facing in, rotating to palms out on the way up, some people do this as it adds a little tweak in your triceps. 
Light weight 12 reps
Mediocre weight 10
Heavier 8 reps
Incline Barbell Press:
Find an open incline bench, no adjustment necessary here; it should be good to go.  Take a slightly wider than shoulder grip on the barbell (I didn’t mention this earlier but I particularly like to put my middle finger on the power bar which is the smooth band on both sides of the Olympic bar).  Starting position here is with the weights at full extension so slowly lower it down till the bar touches your upper chest and slowly press up to full extension.
Light weight 12 reps
Mediocre weight 10
Heavier 8 reps
Decline Barbell Press:
Same concepts as other bench presses, take a slightly wider than shoulder width grip, lower slowly down.  The difference in decline is the barbell will actually touch you on your solar plexus area instead of the chest/shoulder area.
Light weight 12 reps
Mediocre weight 10
Heavier 8 reps

Home wrote:

I haven't done deadlifts yet, even though they're in my routine. I have them with back/bicep day, but it seems like a lot of people do them on legs day? Where should I put them?

I would do them on leg day personally, due to deadlifts being an exercise that utilise your legs heavily.