The Sideshow Freaks Fitness Thread

[Shadow King]

Be careful loosing the weight too fast Ill. I lost a lot of weight but it was long process and was not done in a few months. I did that once and suffered for it with dizzy spells and many other issues so don't deprive your body of what it needs. Good to see so many people taking this seriously and changing their habits. I just need convince my (mmm, Russian tennis players . Sorry got off track there) co-workers of better health as just about everyone from admin staff is quite over weight.

 

[Skiman]

If you don't mind me asking, what do you do to drop the weight so quickly? What's your diet, cardio routine, etc.

https://www.sideshowcollectors.com/forums/showthread.php?t=39993&page=35 Post #347

I have been training since I was 18 which has been since 1996 which is basically 13 years ago and I complete in bodybuilding shows. This year I plan to compete in the Missouri Naturals around July 12.

Basically I'm at 180lbs 5'8 and at 10% bodyfat, I actually went down this week to 9% bodyfat and weighed the same amount which is good because I want to maintain the muscle while stripping the fat. By July 12 hopefully I will be around 178lbs and 4% but we will see. I will not step on stage unless I am 4% though. It will have to wait until a whole nothing year of training. This is my method to my madness and it's been working quite well for me.

My day as in routine starts M-F and SS, so 7 days a week roughly I'm at the gym but I train differently whenever it's off season and whenever it's competition season. I will get up at 4 a.m. in the morning and on empty stomach I will fast while doing cardio for 45-60 minutes. Sometimes it's elliptical, sometimes it's the stair master or maybe job a couple miles at a medium pace. It's all low intensity cardio so I don't burn the muscle and slowly deplete the fat.

I'll go to work in which I have a desk job and eat my meals... as of right now this is what it looks like...

10 egg whites
1 scoop of protein
.5 cup of almonds
.5 cup of oats

2 scoops of protein
.5 cup of almonds

1 turkey burger (ground turkey 99% lean)
1 cup of broccoli
.5 cup of almonds

1 turkey burger (ground turkey 99% lean)
1 cup of broccoli
.5 cup of almonds

training:
I will do two body parts a day, usually it flows like this:
*cardio will be every morning and every night after weight training*

M-shoulders/tri's, cardio PM
T-quads/calves, cardio PM
W-cardio AM, abs, rest
T-chest/bi's, cardio PM
F-back/hamstrings, cardio PM
S-cardio AM. rest
S-cardio AM. rest

(4 oz steak london broil)
(1 cup of broccoli)

Once comp gets closer I will switch this to 10 egg whites, soon it will be just protein, ground
turkey, egg whites and water for the comp diet and then eventually cut out water...

2 scoops protein shake whey protein

2 scoops casein protein shake

btw 2.5 gallons of water throughout the whole day.

https://www.sideshowcollectors.com/forums/showthread.php?t=39993&page=47 Post #463

*The Turkey Burger is basically the only meal along with egg whites and protein shakes that I eat during cut season along with 4-8oz Top Round Steaks, the rest is off season meals*

Hey you guys I just thought I would share some of my off/on season meals that are both healthy and help with building and losing weight.

Chicken+carbs for days
Ingredients
8 boneless, skinless chicken breasts
10 medium potatoes, cubed
3 cups white rice uncooked
8 oz. can vegetarian chili beans
8 oz. can garlic tomatoes seasoning (to taste)

cooking spray (olive oil)

Directions
Cook rice according to package directions, and then set aside. Grill the chicken breasts in your BBQ or grill, or broil them in the oven under the broiler. Cut into 1/2 inch strips. While the chicken and rice are cooking, bring water to a boil with the potatoes in a large pot, reduce heat to medium-low and cook for 20 minutes. Combine chili beans and tomatoes in a large pot, add seasoning and let simmer. Add chicken, rice and potatoes, and cook for another 5 minutes. Serves four.

Nutrional Information
Cal 580
Protein 59 g
Carbs 76 g
Fat 3 g

Ground Turkey, Eggs, Hot Sauce
Ingredients
2/3 cup(5 oz) 99% lean ground turkey or 93% if you like a lil bit of taste, cooked
5 whole large eggs
Hot Sauce (optional)
Seasoning (to taste)
Cooking Spray (Olive oil)

Directions
In a skillet coated with cooking spray, scramble the eggs and then add the cooked ground turkey, stirring for 2-3 minutes. Top with seasoning and hot sauce to taste, and cook for another 2 minutes. Serves one.

Nutritional Information
Cal 497
Protein 53 g
Carbs 2 g
Fat 31 g

Grilled Tuna with Black Beans
Ingredients
2 Fresh Ahi Tuna Steaks each 4-6 oz (dar red, purple color)
Cajun seasoning
8 oz can ranch style black beans
1/2 cup sushi rice
1 medium Roma tomatoe, chopped
1/4 small white onion, chopped
Fresh cilantro
1-2 tbsp olive oil

Directions
Prepare rice according to package directions, and then set aside. In a small skillet, add beans and heat at medium-low for a few minutes. While beans and rice are cooking, sprinkle each side of tuna steaks with Cajun seasoning. Drizzle olive oil in another skillet over medium high heat. When oil is hot, place tuna in a skillet and seat for approximately 2 minutes each side. Serve tuna on a bed of warm rice and beans, and garnish with tomato, onion and cilantro. Serves two.

Nutritional Information
Cal 504
Protein 46 g
Carbs 61 g
Fat 16 g

Ground Turkey Pasta
Ingredients
1 lb 4% lean ground beef
4 oz pasta your choice
1 tomato, diced
1/4 cup mushrooms, diced
1/2 onion, chopped
1/4 cup olives, sliced
4 oz can tomato paste

Cooking spray (Olive oil)

Directions
Cook pasta according to packing directions and set aside. While pasta is cooking, coat a skillet with cooking spray. Heat at medium-high, add ground beef and stir until cooked through, then strain. In another large skillet, saute the tomato, mushrooms, onion and olives over medium heat for 5 minutes, then add beef and pasta mixing well. Cover let simmer for approximately 5 minutes. Top with Parmesan cheese (optional) and then serve. Serves two.

Nutritional Information
Cal 541
Protein 62 g
Carbs 36 g
Fat 20 g

Ground Turkey Chili
Ingredients
1 lb extra lean ground turkey
2/3 cup green pepper, chopped
1/4 cup onion, chopped
2 garlic cloves, minced
2 8 ozcans tomato sauce
2 cans v8 tomato juice (12 oz)
1 cup water

Your favorite spice to taste (chili powder, dried oregano, paprika, cumin and/or cayenne pepper)

Cooking spray (Olive oil)

Directions
Coat a large skillet with cooking spray, add turkey and cook over medium heat until no longer pink. Drian, and then add onion, garlic and green pepper. Stir in the tomato sauce, V8 tomatio juice, water, spices and salt to taste. Reduce heat and simmer, uncovered, for approximately 45 minute, then server. Serves two.

Nutritional Information
Cal 452
Protein 45 g
Carbs 34 g
Fat 14 g

Protein Panckes
Ingredients
10 egg whites
2 tablespoon baking powder
2 cups of oats
Sprinkle of cinnamon
blueberries (optional)

Sugar Free Maple Syrup (optional)

Directions
Pour egg whites into blender, drop in a couple tablespoons of baking powder for fluff and rise. Next dump in the 2 cups of oats and sprinkle cinnamon to your liking, use sparing. Fruits are optional but not necessary. Blend until mixing well and then pour each serving into large skillet (should make 4 large pancakes). Flip once pancake is rising and then serve. Serves two.

Nutritional Information
Cals 550
Protein 60 g
Carbs 64 g
Fat 6 g

Ground Turkey Pizza
Ingredients
1 8 oz can of tomato paste
1/2 cup of mozzella cheese
1 lbs ground turkey 99% lean
1 cup of oats
1/2 cup of green pepper of topping of your liking

Seasoning to taste (oregano, cumin)

Cooking spray (Olive oil)

Directions
Use a nice large cooking pan and spray evenly with cooking spray. Spread evenly the ground turkey and a sprinkle of cumin or oregano. Cooking in over at 350 degrees for 10 minutes. Pull out pan and spread tomato paste over the ground turkey evenly and add the cheese then proceed with toppings. I like green pepper so that is what I always use. Cook in over for another ten minutes and prepare to serve. Serves 4

Nutritional Information
Cals 256
Protein 43 g
Carbs 22 g
Fat 1 g

Ground Turkey Burger, easy
Ingredients
1/2 cup of green pepper (optional)
1/2 cup of onion (optional)
1 lb ground turkey 99% lean

Worcestershire sauce to taste (optional)

Directions
Prepare the ground turkey until thaw. Chop up green pepper and onion for more desire taste. Prepare the patties with the ground turkey and mix in the green peppers and onions that have been chopped. Pour some Worcestershire sauce over the patties on each side to desire taste. Cook on large skillet with medium-heat and flip until each side is properly cooked and serve. Serves four.

Nutritional Information
Cals 120
Protein 25 g
Carbs 0 g
Fat 1.5 g

 

[karamazov80]

And at least now, this thread exists. We Freaks have always stuck together, and if we are all supporting one another and helping....there isn't a damn thing that can stop us. So just get the ball rolling and we will be right behind you, helping you keep it going.

Thanks again for the comments. I really am hoping that posting and reading here will help to "keep me honest."

Update on my weight: 227 one disturbing thing about that is, that I weighed about 215 when I was in high school and fat, then I got down to 190ish and stayed there for years, but slowly started creeping up over the last 4 or 5 years when I stopped exercising. I gots to get down to 200, then 190, then maybe, 185 or so.

 

[ProgMatinee]

Are gym memberships a rip off? My wife wants to lose some weight and workout but personally knowing her, her drive will not last long. She is contemplating either 24 hr fitness or Curves. Curves is a lot cheaper, but they really have hardly anything and I invision them as being really laid back.

Is it worth like $40-$50 a month for a gym membership?

 

[Deeznutz6]

Are gym memberships a rip off? My wife wants to lose some weight and workout but personally knowing her, her drive will not last long. She is contemplating either 24 hr fitness or Curves. Curves is a lot cheaper, but they really have hardly anything and I invision them as being really laid back.

Is it worth like $40-$50 a month for a gym membership?

I thikn that all depends on the person, for me, i need to go to the gym, I enjoy it, its like my Cheers

Seriously if you can make it part of your "routine" and going every other day is not a problem, then IMO yes it is worth it.

 

[DarkArtist81]

I thikn that all depends on the person, for me, i need to go to the gym, I enjoy it, its like my Cheers

Seriously if you can make it part of your "routine" and going every other day is not a problem, then IMO yes it is worth it.

I agree. It is most definitely worth it in my case. I paid for a year membership to my local gym, and it was only around $200. I figured it was either buy a Lurtz PF and keep the man tits, or cancel it and do something about my weight.

Honestly, if you go at least 3 times a week and make that a habit... it's worth it. But if you don't, you are basically just pouring your money down the drain paying a "fat tax".

 

[Skiman]

Lurtz PF or man tits... Yeah that's an easy choice.

 

[The ill Jedi]

we'll still see vids drunk Ill inhaling pizza slices @ sdcc

I'll allow myself to splurge for one night.

5:16 and on

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Lurtz PF or man tits... Yeah that's an easy choice.

 

[The ill Jedi]

Be careful loosing the weight too fast Ill. I lost a lot of weight but it was long process and was not done in a few months. I did that once and suffered for it with dizzy spells and many other issues so don't deprive your body of what it needs. Good to see so many people taking this seriously and changing their habits. I just need convince my (mmm, Russian tennis players . Sorry got off track there) co-workers of better health as just about everyone from admin staff is quite over weight.

I've been eating well and I feel good, I've also changed a lot of the types of foods that I eat. I drink lots of water, have basically cut out junk food & sweets, cut back on soda and no longer eat lat night on weekends. I think the soda and sweets alone are accounting for a lot, I just gotta keep it up!

 

[The ill Jedi]

Something I read regarding soda in Mens Health Magazine...

When you're thirsty, you reach for the nearest beverage at hand. And most of the time, for many people, that drink is a bottle of soda. Do you know how many teaspoons of sugar reside in the typical can of soda? 12 teaspoons! Imagine loading up your coffee with 12 teaspoons of sugar!

Soda goes down easy, and you can drink two or three cans a day without even thinking about it. The average American drinks 52 gallons of the stuff every year. Soft drinks account for—get this—one out of every 10 calories we consume!

But did you know that cutting just 2 bottles of soda out of your life a day could cut a pound of fat off your body every 12 days? Cut those "empty calories" out of your diet, and over a few months, that can turn into significant weight loss.

I think this is why I was able to lose those 5 lbs so fast.

 

[Dee Nice2]

I've been eating well and I feel good, I've also changed a lot of the types of foods that I eat. I drink lots of water, have basically cut out junk food & sweets, cut back on soda and no longer eat lat night on weekends. I think the soda and sweets alone are accounting for a lot, I just gotta keep it up!

Someone told me you still eat out late at night.

 

[karamazov80]

Hmm. . .I knew these were full of that much sugar and "empty calories," but didn't hear the pound of weight every 12 days.

Still. Not worth me giving up my favorite drink, though. I need my coke fix throughout the day

 

[The ill Jedi]

Someone told me you still eat out late at night.

That actually involves burning calories.

 

[The ill Jedi]

Hmm. . .I knew these were full of that much sugar and "empty calories," but didn't hear the pound of weight every 12 days.

Still. Not worth me giving up my favorite drink, though. I need my coke fix throughout the day

I'm limiting myself to one a day, as opposed to the 3 or 4 I used to drink and more on the weekends. Trust me, after only one week I don't crave it as much.

 

[El Roranous]

Thanks for the response, DA. I've been trying to eat less fast food and more veggies, but I've been a poor, busy student for over 10 years now, and I fell into bad eating habits early on that I haven't been able to get away from. I wish I could get away from Cokes (I probably drink 4 a day), but I get major caffeine withdrawals when I try. I think that I know deep down my problem has never been motivation to exercise, but my inability or unwillingness to diet correctly.

The truth is that soda and fast food are making you fat. That's the problem, it's right there, it isn't a mystery. I was once the same way. I cut all that junk out. It's ok to have a soda every once in a while or maybe a burger here and there but eating that junk all the time is going to make you look unhealthy and kill you eventually.

The key for me was just stopping. I just quit fast food. It was hard at first but it gets easier. I still want some fast food these days but most of the times I think of how disgusting it really is. Not only is it bad for you it's probably unsanitary for you as well. Those employees could not care less about being sanitary- they only make about 7 dollars an hour. Now, I eat at home pretty much all the time. My meals aren't grand or glamourous, sometimes they are just a peanut butter and jelly sandwich and a salad. Drink plenty of water and avoid unnecessary beverages that contain a crap load of sugar. I know some people think drinking that vitamin water is good for you but just look at the nutrition label- it's not.

 

[Shadow King]

I've been eating well and I feel good, I've also changed a lot of the types of foods that I eat. I drink lots of water, have basically cut out junk food & sweets, cut back on soda and no longer eat lat night on weekends. I think the soda and sweets alone are accounting for a lot, I just gotta keep it up!

Good job. Keep it going and us "skinny" people will have a nice steak at SDCC 2010.

 

[Skiman]

The truth is that soda and fast food are making you fat. That's the problem, it's right there, it isn't a mystery. I was once the same way. I cut all that junk out. It's ok to have a soda every once in a while or maybe a burger here and there but eating that junk all the time is going to make you look unhealthy and kill you eventually.

The key for me was just stopping. I just quit fast food. It was hard at first but it gets easier. I still want some fast food these days but most of the times I think of how disgusting it really is. Not only is it bad for you it's probably unsanitary for you as well. Those employees could not care less about being sanitary- they only make about 7 dollars an hour. Now, I eat at home pretty much all the time. My meals aren't grand or glamourous, sometimes they are just a peanut butter and jelly sandwich and a salad. Drink plenty of water and avoid unnecessary beverages that contain a crap load of sugar. I know some people think drinking that vitamin water is good for you but just look at the nutrition label- it's not.

Big El(RoRy!!!!) in the house!!!!!!!!!!!!

 

[Skiman]

Hmm. . .I knew these were full of that much sugar and "empty calories," but didn't hear the pound of weight every 12 days.

Still. Not worth me giving up my favorite drink, though. I need my coke fix throughout the day

My rule of thumb is keep it if you still losing, once the weight loss halts, which it will don't worry... That's when u need to get off and then start drinking moderately again as a treat. Once you find out how much it hinders whenever you hit the wall is whenever you'll stop drinking soda and start pounding gallon of water.

 

[El Roranous]

Hmm. . .I knew these were full of that much sugar and "empty calories," but didn't hear the pound of weight every 12 days.

Still. Not worth me giving up my favorite drink, though. I need my coke fix throughout the day

I was never addicted to soda. At my fattest I only had maybe one a day. However, they are the leading cause of obesity and that is just a fact. The amount of sugar in those things is unreal and not only that but it's also a diuretic- meaning they just make you even thirstier.

If you just cut soda out of your diet I can pretty much guarantee you that you will feel better and lose a ton of weight. Every nutritionist I have ever known has told me that soda should never be consumed and if you do have to have some you should limit it to once a month or so if not less.

 

[El Roranous]

Big El(RoRy!!!!) in the house!!!!!!!!!!!!

Hey buddy!!!

Big... or rather small. I am only 150 pounds.