Diet/Work Outs routines that work for arcade builders (nerds)

[Dartful Dodger]

Someone had started an Atkins thread and said that he is getting great results.  A bunch of people started jumping on him because they think it’s unhealthy.

Let’s face it, looking unhealthy is worse than actually being unhealthy.

I wanted to hear what the rest of you were doing to stay in shape.  (in good shape I don’t want to hear about what you’re doing to stay shaped like a pumpkin)

I started p90x in May.  The first two weeks I would do it every day and I saw results immediately.  I guess that’s the problem with this workout because it’s a 90 day program, since I started to look good in two weeks I was less motivated to do it every day, now I’m lucky if I do it twice a week.

If done right it’s a 90 day program with three phases.

Like I said I did the routine and followed the diet the first two weeks.  I’m off the diet completely and I barely work out every third day.

I’m still on phase 1 of the program, I tell myself if I can do it every day for a week I’ll move up to phase 2.  But since I look good and feel great I’m not very motivated to advance to phase 2.


Sorry for that long intro…
Long story short, I lost 40 pounds in 3 months and went from doing no unassisted pull ups to 7.
Even in college when I was actually working out and able to bench over 300 pounds I could only do 3 pull ups.  
This program works, if I actually did it right I’d be a super hero by now.  In fact a friend of mine did the first two days of the program and called it Spider Man training.

[ChadTower]

Define your goals before you define your workouts. 

I looked into p90x a few months ago because a friend of mine said he was trying it.  Seems decent enough.  Anything really is if you stick to it and p90x is very well defined.  It's as much about selling product as it is about the workouts but whatever gets a person to do beneficial work is fine with me.

Best way to get into shape or condition (and no they're not the same thing) is to do it via an activity you enjoy.  Any other way is just a short term fix that most people (especially us) aren't going to stick with. 

Long story short, tell us what you want, and we can help you find a way to get and stay there.

[ark_ader]

Make sure you hard boiled your eggs the night before, just in case you get the hunger pains late at night. 

Lifting MDF, timber, and the fitting arcade controllers in a slim cab crunch.

And my least favorite - putting your cab together and missing the critical monitor shelving support piece and doing the un-screw your arcade cab workout while listening to Rush Exit Stage Left.

[shardian]

I've saw the infomercials for the p90x stuff. It looks like it is for normal size out of shape people - not obese people. Maybe I am wrong though. I would like to think I could do it.

[ark_ader]

Long story short, tell us what you want, and we can help you find a way to get and stay there.

Oh, OK well I want to go there and stay forever:



So guys- how do I get there, without swimming. 

[ChadTower]

Just tell us you didn't pay the three figures for the DVDs... lie to us if you have to.

[ChadTower]

Oh, OK well I want to go there and stay forever:

First strap 2lb of C4 to your chest...

[shardian]

Just tell us you didn't pay the three figures for the DVDs... lie to us if you have to.

Well if it works, then it is really worth the cash.

[Dartful Dodger]

I've saw the infomercials for the p90x stuff. It looks like it is for normal size out of shape people - not obese people. Maybe I am wrong though. I would like to think I could do it.

I weighed 247 before, within two weeks I lost 20 pounds.  Even after I stopped the diet and customizing the work out(I’ve been skipping the ab ripper and yoga dvds). I still kept losing and still am losing weight.  Now I drop about a pound a week, depending on how many times I go to McDs during that week.

The work out can be modified. I started doing pull ups using a chair, after the first month I was able to do 4 pull ups without it.

Unless you're so fat you need a Hover Round or an oxygen tank you can do this.

[shardian]

I'm 5'11 and 285-290 - I am a certified fatass that has to hold my breath to tie my shoes. Having clarified that, is this workout somewhat doable for me if? 

All I do now workout wise is crunches a few times a week. I have worked up to being able to do 200-300 crunches in a session, but that is all the exercise I do. I doubt that does much for me. I sit on my butt at work from 8-5, sit in my car for 85 minutes before/after, and most nights sit on my butt at home because believe it or not, sitting on your butt all day is exhausting!

The thing I like about this program is that it has a goal in mind from the get-go: last 90 days. I think I really could do that.

[Dartful Dodger]

Just tell us you didn't pay the three figures for the DVDs... lie to us if you have to.

Well if it works, then it is really worth the cash.

A friend of mine bought it and needed a work out buddy.  I have to go over to his house at 5:00am (which is a big part of why I don't do every day)

I was hooked after the first two days though.  IF we ever finish the 90 days I told my buddy I'd buy the p90x plus DVDs.  Which is the advance p90x program.

I did pay over 100 bucks for the p90x pull up bar for my house and I think these guys deserve to make money off of this.

If you are going to start this have a workout buddy, if I didn't have my friend leaving "Wake up fatso!" messages for me, I probably would have stopped the first week.

[ChadTower]

I say find yourself an athletic challenge that has an enjoyable payoff.  Train for it.  You'll stick to it well, enjoy the training, and maybe find yourself automatically making lifestyle changes that otherwise would have felt like sacrifices.  I've always been a lifter but was never much into conditioning.  Spent a few years really lifting but found that I had about 60 seconds of real endurance that was shortening as I got older.  When the chance to get back to football came in my late 20s I was all over it.  Not only was it doing something I love but it gave me solid motivation to do all of the conditioning I wouldn't do before.  Kept myself in quite good, strong condition for a few years that way (we'll gloss over the football injuries here ).  For the next three years or so I was lifting moderately (by my former standards) and not doing much else.  Putting more weight on, slipping back into no conditioning because I didn't have reason for it.  So this year I flipped on myself and picked an athletic goal I have no experience with.  I trained for and ran a sprint triathlon.  I'll be honest - I hate running for distance.  I found that with a real goal ahead of me, though, I don't mind it.  I love the bike and I dig the swim.  I started at a point where I could run about a mile and a half but then I'd have to rest 5 minutes before doing the mile and a half home... now I bust out a reasonable 5k on a whim and am not even all that tired afterwards.  In July when I started doing bricks (two legs of the race as it would be on race day) I started dropping weight like crazy and I was eating a lot more than I usually do.  I probably lost 15lb total in 3 months without trying and eating a ton, am in the best condition I've been in since I graduated high school, and only lost a moderate amount of strength doing all that endurance work.

So, basically, that's my longwinded advice.  Pick some type of athletic challenge that you really want to achieve, even if it's out of your box.  Train for it and achieve it.  The physical benefits will come on their own and you'll have a really cool photo to hang in your gameroom.   

[ark_ader]

I'm 5'11 and 285-290 - I am a certified fatass that has to hold my breath to tie my shoes. Having clarified that, is this workout somewhat doable for me if? 

All I do now workout wise is crunches a few times a week. I have worked up to being able to do 200-300 crunches in a session, but that is all the exercise I do. I doubt that does much for me. I sit on my butt at work from 8-5, sit in my car for 85 minutes before/after, and most nights sit on my butt at home because believe it or not, sitting on your butt all day is exhausting!

The thing I like about this program is that it has a goal in mind from the get-go: last 90 days. I think I really could do that.

Go on my diet for 4 weeks and you will be able to breathe again whilst tying your shoes.

I work out during the week over my lunch hour.  It's kind of exciting to haul ass to the gym, change, sweat like crazy, take a Right Guard shower, and haul ass back to the desk.

On days when I go outside (a rarity now because some dude nearly died from a heart attack a couple weeks ago and I was basically his last hope) I usually walk 2.5miles and jog half a mile.

If I can get on a machine, I do a 700 calorie workout on a glider.

I usually listen to podcasts to keep from getting too bored.

As for the diet, I'm on Weight Watcher's Core Plan.  It's a lot of fruits and veggies, low fat, and you stay away from foods that are calorie dense. 

Here's the shopping list:

Fridge Staples

Cheese:

    * fat-free hard and semi-soft cheese such as parmesan
    * fat-free cottage cheese

Condiments/Toppings:

    * mustard
    * ketchup
    * fat-free margarine
    * fat-free sour cream
    * fat-free mayonnaise

Cooking Essentials:

    * bottled minced garlic
    * fresh lemons and limes to squeeze for juice

Dairy Alternatives:

    * soy milk
    * soy cheese
    * tofu

Diet Beverages:

    * flavored waters
    * soda

Dips/Dressings:

    * fat-free black bean dip
    * fat-free salad dressings

Eggs/Liquid Egg Substitute

Fresh Fruit:

    * whole items such as apples and plums
    * cut-up melons and mixed fresh fruit salad

Fresh Vegetables:

    * whole items for slicing and dicing
    * bagged salad mixes
    * cut-up vegetables for dips

Meat, Fish and Poultry:

    * lean beef
    * skinless fish
    * lean ground chicken and turkey breast
    * Canadian bacon

Milk:

    * regular skim milk
    * evaporated skim milk for use in baking

Yogurt (plain fat-free varieties)
Freezer Staples

Frozen Fruit (for baking and making smoothies)
Frozen Starchy Vegetables (squashes and some potato products)
Frozen Vegetables (whole, cut-up and sliced for soups, stir-fries and other entrees)

Meat Substitutes:

    * soy burgers
    * fat-free vegetable burgers
    * black bean burgers

Meat, Fish and Poultry:

    * lean beef
    * skinless fish
    * lean ground chicken and turkey breast

Soups:

    * bean-based
    * broths for cooking

Pantry Staples

Beans and Lentils:

    * canned
    * dried

Canned Fish (packed in water):

    * tuna
    * salmon

Canned Vegetables and Soups:

    * chopped green chilies
    * fat-free broth and tomato soup
    * bean-based soups

Canned Fruit (packed in water or their own juice and drained before eating)

Cereal:

    * no-sugar-added varieties like puffed rice and shredded wheat
    * dry oats
    * plain instant oatmeal
    * farina
    * cream of wheat

Grains:

    * bulgur
    * barley
    * cornmeal
    * quinoa

Oil, Vinegar, Cooking Spray and Other Bottled Sauces/Dressings:

    * olive and canola oil
    * red wine and white wine vinegar
    * teriyaki sauce
    * reduced-sodium soy sauce
    * black bean sauce
    * hot sauce

Pasta and Rice:

    * whole-wheat pasta
    * brown and wild rice

Savory Snacks:

    * air-popped popcorn
    * 94% fat-free microwave popcorn

Seasonings/Sugar Substitutes:

    * dried herbs and spices
    * extracts

Shelf-Stable Vegetables:

    * whole onions
    * heads of garlic
    * potatoes

Sweet Snacks:

    * fat-free, sugar-free pudding
    * gelatin mixes

Tomato Sauce and Paste (bottled and canned, for dips, soups and stews)
Popular Getting-Started Must-Haves

    * Avocado (for homemade guacamole)
    * Canadian-style bacon
    * Canned fat-free refried beans and other beans (for salads, vegetable dips, soups, stews, slow cooker dishes)
    * Chickpeas (season and roast for a crunchy nut or crouton alternative)
    * Edamame (boil and toss with salt for a satisfying snack)
    * Fat-free crumbled feta cheese
    * Flavored mustards (such as tarragon, dill and Dijon mustards for potato and poultry toppings)
    * Flavored salsas/canned seasoned tomato products (for potato toppings, vegetable dips, poultry and fish, Mexican-based dishes)
    * Frozen pepper strips and chopped onions (for quick stir-fries, omelet fillers and fajitas)
    * Frozen veggie burgers (black bean, Southwestern- and Indian-flavored, soy burgers
    * Grapes (wash and freeze for a frozen treat)
    * Gum (sugarless)
    * Highly flavored balsamic vinegar and other flavored vinegars
    * Low-fat microwave popcorn (94% fat-free or air-popped popcorn)
    * Mini packs of fat-free cottage cheese (mix with fresh chopped fruit for a nice snack)
    * Nonfat sour cream and plain yogurt (for making dips and sauces; plain, fat-free Greek yogurt is nice and thick – perfect as a chili/stew topping and thicker, creamy sauces)
    * Pasta (whole-wheat pasta and whole-wheat couscous
    * Prepared polenta logs (or dry cornmeal to make polenta from scratch; use like pasta in lasagna recipes)
    * Silken tofu (for smoothies and bases for creamy dips/sauces)
    * Spaghetti Squash (bake and remove flesh with a fork as a pasta alternative)
    * Sugar-free, fat-free hot cocoa mix
    * Sugar-free, fat-free pudding and gelatin
    * Sweet potatoes (for homemade oven-baked fries)
    * Whole grains (dried barley, brown rice, bulgur, quinoa

Crumbs.

I understand now what you meant about the length of time to shed 50 lbs.  If I had that on my list, I would be Porkie Pig in no time.   

[Singapura]

If you want a "fun" way to loose weight, join weightwatchers. According to Wired magazine, it's an RPG. http://www.wired.com/gaming/virtualworlds/commentary/games/2008/08/gamesfrontiers_0811

[Jdurg]

The most difficult part about being in a workout regimen is the fact that you will typically see results pretty quickly, then once your body gets used to it there's a period where the same routine doesn't really do much for you anymore.  That's the psychological part of it that you have to fight through and adjust. 

[Dartful Dodger]

The most difficult part about being in a workout regimen is the fact that you will typically see results pretty quickly, then once your body gets used to it there's a period where the same routine doesn't really do much for you anymore.  That's the psychological part of it that you have to fight through and adjust. 

p90x has three phases.  "muscle confusion" is one of the sales pitches for this program each phase uses different exercises.

I’ve started this program in May and I'm still seeing results, since I'm not doing it every day and phase 1 is still working for me, I don't think I need or am ready for phase 2.

 (way)Before p90x when I was 180 pounds I would go to the gym and follow this workout:
http://www.getbig.com/articles/faq-dav1.htm
(I’m surprised the website is still there and the article doesn’t look like it’s changed in 10 years)

It’s how I was able to bench over 300 pounds, but like Chad says it’s all about what you want and I’m no longer interested in bulking up.   In fact I’d rather bulk down.

[JeepMonkey]

A few thing that work well for me...
Eat smaller meals 5 to 6 times a day.  This really gets my metabolism up.
I try to use a ratio of 50% protein, 20% fat, and 30% carbs.
Eat lean / natural foods.
Watch out for those "fat free" varietys.  They typically add corn syrup (sugar) to replace the fat.
Cardio, 30 to 60 minutes four (or five) times a week.
Get one good cheat meal in a week.  Shocks up the system.
Keep a journal of your meals as a reference.

[shardian]

The last time I had an effective diet exercise plan, I exercised regularly, and counted fat grams for my meals. My policy was 15 fat grams per meal. I went from 250 to 215 in 6-7 months...then I got married, got a real job, got a house, had babies, etc. I know I have it in me to get hardcore about weight loss and exercise. I just can't get past the 2 week barrier.

[ChadTower]

Doesn't have to be complicated.  Eat a small meal of whole foods and then put on some running shoes and go do what you can.  What you can do will slowly increase and you'll be able to do more.  Losing weight while being in poor condition is so much harder than losing weight when you're in better condition.  Focus on condition first - then you can go out and pop 1000 calories in a workout if you feel like it. 

[Malenko]

so can you mail me a copy of the p90x DVDs?

[myntik1]

I'm not a fatass, but I'm definitely getting that 3rd world country bloated gut look.  I'm 5'11, 190 and I need to drop 15-20 pounds.  BC (before child) I could still dunk a basketball at 33 and was the fastest guy on the court/field in pretty much any sport.  The extra 20 lbs may not seem like much but it's made a world of difference on me.This could be my last year playing sports ultra-competively and I need to make the most of it.  Next year I'm going to have my knee and ankle scoped.  So for my training regime I'm going to start running before and after work

[ark_ader]

The biggest problem is your knees when you are "overweight".  Jogging is out of the question, aerobics even the bike starts to tap on those desires to shed the pounds.

Walking on the other hand does wonders.  Slow bit by bit 1 mile then another and you are away.

Swimming is great for the morbid obese.  Funny thing is, you don't sink when you are chubby.

Once you have *cough cough* lost 50 pounds you can then start the jogging on the road (softer on your feet) and start to lose the weight like no tomorrow. 

I would think weight training would be redundant.  You are carrying the weight you would be working out with.

[shardian]

The biggest problem is your knees when you are "overweight".  Jogging is out of the question, aerobics even the bike starts to tap on those desires to shed the pounds.

I have bad knees, and I know the weight makes it worse. Damn I wish I never was a catcher! I like to play basketball, but I have a problem - I have the mentality of a small, fast guy. I tweak a knee every time I play hard. I may be fat, but I run the court just as much as the little guys, no matter how bad the stitch in my side. 

[ChadTower]

I'm really lucky - all of that football and powerlifting and my knees are fully intact.  Lots of other things are tweaky but the knees are still solid.

[shmokes]

I think Wii Fit is the future of weight loss.   

[Malenko]

I think Wii Fit is the future of weight loss.   

because Im skin and bones and it calls me obese?

[ChadTower]

I think Wii Fit is the future of weight loss.   

because Im skin and bones and it calls me obese?

Because he has little faith that people are going to lose any weight.

[Dartful Dodger]

I'm really lucky - all of that football and powerlifting and my knees are fully intact.  Lots of other things are tweaky but the knees are still solid.

Lucky for you there's a blue pill to fix one of your problems.

[ChadTower]

Lucky for you there's a blue pill to fix one of your problems.

Yeah, but E only lasts a couple hours.

[Dartful Dodger]

Lucky for you there's a blue pill to fix one of your problems.

Yeah, but E only lasts a couple hours.

We're all about the same age, so in a few years someone will need to start a thread about that.  I have a friend whose 10 years older than me that says his 'E'xperience is better than ever, even better than when he was a teenager.

At least there's one benefit to getting old.

[Ummon]

E used to be like acid - 12-24-hour trip. Ahh, the good ol days.