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Health & Fitness
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Old 02-15-2012, 11:32 AM   #1
Hockeyman17
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Hockeyman17 creates a diet and exercise program

I notice a lot of members on here are creating accountability threads on this forum and I feel this will help me to get back on track. I have been slacking lately especially in the diet department. Here is an example of my weekly exercise routine:

- 3/4 Ice hockey games per week
- 1 indoor soccer game per week
- 1 outdoor soccer game per week
- Weight training 2-4 times per week.

My diet is not nearly what it should be. I would like to start cooking myself better meals, especially dinner. A standard day consists of:

Breakfast (4:45AM)
- Special K Red Berries w/ 1 cup fresh fruit + 0%fat yogurt AND
-GNC Multi V

Snack on mixed nuts in morning

(9AM) Always eat out at work
-3 egg omelette w/ ham, gr pep, onion, cheese OR
- A&W Deluxe 5 strips bacon, 3 eggs, 2 pc brown toast.

Lunch - eat out at work at Noon

- Donair OR
- Panini w/ Salad OR
- Soup + Sandwich

Post Workout days: (3PM)
-Protein, Creatine, Glutamine Shake w- 1% milk

Dinner- 5-6PM

-Breaded chicken breast w/ steamed veggies OR
-Whole wheat pasta w/ Tom sauce.

These meals are best case scenario. Sometimes I eat a crappy meal like pancakes or Pizza or Burgers but not often.

Currently I weigh 155 but would like to add 7-8 lbs of muscle. I will increase my protein mainly through Whey Protein and Chicken Breast.

I'm looking for ways to tweak my diet because I feel I am not getting the nutrition I require day to day with all of my activities. I will also try to update my days spent at the gym to keep track of my strength. I hope this thread will help me to stay on track. I appreciate constructive criticism. Thnx in advance.

Last edited by Hockeyman17; 02-15-2012 at 11:40 AM.
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Old 02-15-2012, 11:42 AM   #2
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best and easiest advice is to make a list of all the foods you want to eat and figure out combinations.
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Old 02-15-2012, 11:54 AM   #3
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Originally Posted by DylloS View Post
best and easiest advice is to make a list of all the foods you want to eat and figure out combinations.
I'm going to just buy a whole bunch of healthy food and force myself to cook well I think. Sometimes I just eat cereal for dinner because I never have food in my fridge :s
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Old 02-15-2012, 12:24 PM   #4
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I'm going to just buy a whole bunch of healthy food and force myself to cook well I think. Sometimes I just eat cereal for dinner because I never have food in my fridge :s
this was my list the other day. You can make a **** load of food with all these things.

chicken
steak
bacon
potatoes
sweet pot
fruits
pb
milk
eggs
olive oil
baby spinach
broccoli
peppers
carrots
onions
quinoa
nuts
clarified butter
coconut oil
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Old 02-16-2012, 12:58 PM   #5
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What position do you play in hockey?
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Old 02-16-2012, 01:18 PM   #6
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Depends what team I play on. I play LW or RW in Div 1 and 2 and Centre on Div 3.
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Old 02-16-2012, 01:20 PM   #7
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Quote:
Originally Posted by Hockeyman17 View Post
I notice a lot of members on here are creating accountability threads on this forum and I feel this will help me to get back on track. I have been slacking lately especially in the diet department. Here is an example of my weekly exercise routine:

- 3/4 Ice hockey games per week
- 1 indoor soccer game per week
- 1 outdoor soccer game per week
- Weight training 2-4 times per week.

My diet is not nearly what it should be. I would like to start cooking myself better meals, especially dinner. A standard day consists of:

Breakfast (4:45AM)
- Special K Red Berries w/ 1 cup fresh fruit + 0%fat yogurt AND
-GNC Multi Voats n protein powder

Snack on mixed nuts in morningalmonds

(9AM) Always eat out at work
-3 egg omelette w/ ham, gr pep, onion, cheese OR
- A&W Deluxe 5 strips bacon, 3 eggs, 2 pc brown toast.drop the ham n cheese, add more eggs, wheat toast

Lunch - eat out at work at Noon

- Donair OR
- Panini w/ Salad OR
- Soup + Sandwich

Post Workout days: (3PM)
-Protein, Creatine, Glutamine Shake w- 1% milk

Dinner- 5-6PM

-Breaded chicken breast w/ steamed veggies OR
-Whole wheat pasta w/ Tom sauce.no, pasta will make u fat in no time wheat or not and sauce is nothing but sugar

These meals are best case scenario. Sometimes I eat a crappy meal like pancakes or Pizza or Burgers but not often. u can make pancakes with protein powder, pizza, just no, burgers are ok on wheat rolls

Currently I weigh 155 but would like to add 7-8 lbs of muscle. I will increase my protein mainly through Whey Protein and Chicken Breast.

I'm looking for ways to tweak my diet because I feel I am not getting the nutrition I require day to day with all of my activities. I will also try to update my days spent at the gym to keep track of my strength. I hope this thread will help me to stay on track. I appreciate constructive criticism. Thnx in advance.
where is the steak.tuna and fish oil?

just gota be creative with the same items, you can make chicken burritos etc
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Last edited by wasp9166; 02-16-2012 at 01:27 PM.
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Old 02-16-2012, 01:28 PM   #8
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Yesterday I ate fairly well. 5 average size meals, protein, creatine, glutamine shake w/choc milk post workout.

Front Squat:

12x45, 8x95, 8x135, 8x185, 3x205

Went for 4 but failed. Frustrating because I did 4x225 a few weeks ago. I guess that week off took its toll.

Deadlift

8x45, 8x95, 8x135, 8x185, 8x225

Easing back into it. Form was excellent, felt light, only went easy because we haven't done it in a few weeks.

Dumbell Bench (weight is each arm)

12x35, 12x65, 8x80 (New PR)

65 felt light today so went for 80. Finally broke the 70 plateau.

Superset- Calf Raises (Machine)+ Dips

12x 240?, 12x280?, 12x320
12, 10, 8

Weights are estimate, can't remember what each number on the stack translated to.
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Old 02-17-2012, 05:16 PM   #9
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Ate pretty well so far today. Blasted chest and arms at the gym. Gave drop sets a try with bench;

Close Grip Bench:

12x45, 12x95, 12x115x, 12x135

Bench Press (no rest):

12x135, 12x115, 20x95, 30x45

Dumbell Curls (each arm)

12x30, 12x30, 8x30

Reverse Grip Bicep Curls (Machine)

12x?, 12x?, 8x?
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Old 02-22-2012, 11:57 AM   #10
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Eating smaller meals, more often. Eating fairly well, trying not to ever get too hungry, I've gained about 3-4 lbs. hit the gym yesterday;

Warmup: 3 sets: 10 burpees, 100 bicycle rotations on back w/ 10lb med ball

OH Press: 12x45, 8x95, 8x115, 8x95

Thinking of trying OH press w/ bar behind head rather than in front next time.

Shoulder Raise each arm (Machine): 12x?, 12x?, 12x?

Pullups: 12, 8, 4

Leg Throw Downs: 15, 15, 30

Played Div 3 hockey at 8PM

Last edited by Hockeyman17; 02-22-2012 at 11:59 AM.
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Old 02-22-2012, 12:30 PM   #11
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Quote:
Originally Posted by Hockeyman17 View Post
Eating smaller meals, more often. Eating fairly well, trying not to ever get too hungry, I've gained about 3-4 lbs. hit the gym yesterday;

Warmup: 3 sets: 10 burpees, 100 bicycle rotations on back w/ 10lb med ball

OH Press: 12x45, 8x95, 8x115, 8x95

Thinking of trying OH press w/ bar behind head rather than in front next time.

Shoulder Raise each arm (Machine): 12x?, 12x?, 12x?

Pullups: 12, 8, 4

Leg Throw Downs: 15, 15, 30

Played Div 3 hockey at 8PM
why smaller meals more often? I may be wrong but I think there's a lot of bro science with that one. I like eating 3 huge meals and small snacks.
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Old 02-22-2012, 12:43 PM   #12
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Quote:
Originally Posted by Hockeyman17 View Post
Ate pretty well so far today. Blasted chest and arms at the gym. Gave drop sets a try with bench;

Close Grip Bench:

12x45, 12x95, 12x115x, 12x135

Bench Press (no rest):

12x135, 12x115, 20x95, 30x45

Dumbell Curls (each arm)

12x30, 12x30, 8x30

Reverse Grip Bicep Curls (Machine)

12x?, 12x?, 8x?
Wait, so you did close grip bench first before bench press?
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Old 02-22-2012, 12:47 PM   #13
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why smaller meals more often? I may be wrong but I think there's a lot of bro science with that one. I like eating 3 huge meals and small snacks.
I'm not sure of the exact reason but I've read many articles that say more meals in smaller portions can be better for you. When you eat a large meal, your body can't digest the entire meal therefore storing some as fat. or so I've heard, ppl here may disagree.

Basically I'm never allowing myself to get very hungry, or too full. I'm not sure if this is the best way to gain mass, but that's not really my goal. My goal is to stay at the same weight but increase muscle + strength, decrease body fat. I also try to get protein with every meal.
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Old 02-22-2012, 12:48 PM   #14
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Wait, so you did close grip bench first before bench press?
In hindsight, I would reverse that order. Didn't even plan on doing bench at all that day but all the other machines were being used at the time.
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Old 02-22-2012, 01:14 PM   #15
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I'm not sure of the exact reason but I've read many articles that say more meals in smaller portions can be better for you. When you eat a large meal, your body can't digest the entire meal therefore storing some as fat. or so I've heard, ppl here may disagree.

Basically I'm never allowing myself to get very hungry, or too full. I'm not sure if this is the best way to gain mass, but that's not really my goal. My goal is to stay at the same weight but increase muscle + strength, decrease body fat. I also try to get protein with every meal.
I'd like to see the science behind it. I haven't seen anything though. There are a lot of myths about how much protein and sh1t you can absorb in one sitting.
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Old 02-22-2012, 01:48 PM   #16
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In hindsight, I would reverse that order. Didn't even plan on doing bench at all that day but all the other machines were being used at the time.
Gotcha.


Mike, your body will absorb as much protein as it needs. Whether that's 5g in a sitting, or 100g a sitting for a bodybuilder. There are PubMed studies out there regarding the small meals vs 3 large. Just do what you feel comfortable with, it's really not gonna make a difference. If you do 3, you might end up snaking more than you would with several smaller meals.
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Old 02-22-2012, 01:53 PM   #17
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Gotcha.


Mike, your body will absorb as much protein as it needs. Whether that's 5g in a sitting, or 100g a sitting for a bodybuilder. There are PubMed studies out there regarding the small meals vs 3 large. Just do what you feel comfortable with, it's really not gonna make a difference. If you do 3, you might end up snaking more than you would with several smaller meals.
got it. Thanks.
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Old 02-22-2012, 10:20 PM   #18
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Had a good legs day today:

Front Squat: 12x45, 8x95, 4x135, 4x185, 4x225, 2x235 PR (Failed on third rep)

Deadlift: 12x45, 8x135, 8x185, 8x225, 4x275, 4x285 PR, form was still good.

Lunges w/35lb dumbells 3 sets of 20

Calf Raises sitting (machine): chart said actual weight lifted 12 x(344, 370, 396)
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Old 02-22-2012, 11:36 PM   #19
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Try the leg workout I did a few days ago. You'll love/Hate it.
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Old 02-22-2012, 11:53 PM   #20
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Quote:
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I'd like to see the science behind it. I haven't seen anything though. There are a lot of myths about how much protein and sh1t you can absorb in one sitting.
Quote:
Originally Posted by BMW_Matt View Post
Gotcha.


Mike, your body will absorb as much protein as it needs. Whether that's 5g in a sitting, or 100g a sitting for a bodybuilder. There are PubMed studies out there regarding the small meals vs 3 large. Just do what you feel comfortable with, it's really not gonna make a difference. If you do 3, you might end up snaking more than you would with several smaller meals.
As Matt said, it depends on the person. My grandmother cannot absorb as much protein as I can in a sitting. I cannot absorb as much protein as a pro bodybuilder. There's no magic number.

But if you're talking in 200g+ of protein in a day in three concentrated meals...I'd say you're missing out on a lot.

It also depends on the goals of the person. If you're missing out on a marginal benefit but aren't competing...do you care?
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