Exercise and Lifting

toddteeks · Fri May 07, 2004 3:36 am

Looking for others who exercise alot and also are into heavy lifting who have had success on SB. Would love to hear both your positive and negative feedback.

Would be great to have section just for runners, body builders, and weight lifters.

absolutahnie · Fri May 07, 2004 6:16 pm

hi!
while i can't claim to "lift heavy" i do lift every day. i posted my training
split on one of mikey's threads about exercising. essentially it's a 3 day
split: 1)back, bis, chest 2) legs, 3) shoulders & tris. cardio everyday for
30mins at least, abs everyday. as far as results, i've lost 30 lbs. with
atkins and then got "stuck" i just started SBD but haven't stepped on the
scale. a trainer friend told me to focus on changes in the way my body looks rather than on the number on the scale. i CAN say that i feel
much healthier doing SBD and over-all i seem more "toned"!
if you're looking for a great exercise forum try muscle & fitness. they
have a great message board!

L8krGrl · Fri May 07, 2004 6:38 pm

I consider myself a "heavy" lifter for a girl I suppose. I have been lifting weights for the last six years and refuse to stop my exercise routines for this diet.

My first go round with Phase 1 was a success although I must admit that my cardio and running endurance suffered. I lost about 16 pounds and then sort of caved and fell off the wagon around Easter and my birthday in April. I am back on Phase 1 again and I re-read the book's section on exercise. Dr. A suggests eating a low-glycemic carb 2 hours before a workout of 90 minutes or more, and says you can follow it up with white bread or potatoes.

Herein lies my problem. I did not do this my first time through phase 1 and I am very hesistant. I have tried 1/4 c of oatmeal prior to a 60 lifting routine and my hour-long kickboxing class. My energy was great but about 4-5 hours after eating the oatmeal dinner rolled around and I was super hungry. I am convinced the oatmeal is to blame so I haven't tried it since.

I 2-3 60 minute kickboxing classes a week, 1 strenuous 60 minute Spin class on Thursdays, and then I either run or do an eliptical trainer or hike 2 more days a week. I also do 5 days of lifting.

I suppose my regimine is strenuous enough to warrant the suggested carb snack during Phase 1 but I was wondering what kind of snacks people eat PREWORKOUT if you also workout strenuously and frequently?

Caylynn · Fri May 07, 2004 6:56 pm

I'm a group fitness instructor, and I exercise 6 days a week (I always take one day off completely to aid in recovery).

I lift "heavy". Heavy for me means that I lift enough weight that I am going to failure - I am just able to get out that last rep of my third set.

I lift about 2-3 times a week, and do cardio 4-5 days a week.

I've successfully met my weight goal on SBD, and I'm now onto Phase 3. :) I didn't have a whole lot of weight to lose in the first place.

Phase 1 was horrible. :( I had NO energy for my workouts, and had to really cut my runs short (couldn't go longer than 30 minutes). When I had a class to teach, I "cheated" after almost dying during my first teaching experience on Phase 1, and had an apple or a Luna bar prior to class.

I did eat high-fibre carbs at every meal in Phase 2 to provide my muscles with enough fuel to give me energy for my workouts. When exercising for longer than an hour, I have a Gatorade to provide myself with the necessary carbs, electrolytes and fluid.

L8krGrl · Fri May 07, 2004 9:11 pm

Ahhh, thanks for your reply Caylynn. It is sort of a comfort and relief to know that others with similar workout schedules have had the same problems. According to the book we aren't "cheating" by having the carbs before a long workout I suppose. I just can't help feeling like I am deviating too far from the meal plan and rules.

I think our concepts of "heavy" are the same as well. I try to shoot for my longest set of lifting to be around 12 reps. If I am not lifting to failure at twelve reps on my first set, I will up the weight five pounds. As a trainer, does this sound right to you? It is what my fitness magazine suggested.

I always do my lifting sessions first so I am full of energy and I don't feel as though I've lost muscle strength. However, my running has suffered greatest. I used to be able to kick out an easy hour or at least 6 miles on my treadmill. Now 3 or 4 miles kicks my butt!. The simulated running eliptical machine also tires me faster than usual but I really just push myself to stay on. I did 48 minutes on Tuesday, 12 minutes shy of my usual hour, so I can't complain too much. Thankfully, my kickboxing classes are still tolerable, but this may be from the pressure of working out in a group setting and really being pressured to stay strong the whole class by the instructor.

The cottage cheese I have has like 5 or so carbs per half cup so I had some of that with a little yogurt 2 hours before my spin class last night and I felt great through my 2 hour routine. I think I may stick to this and nix the oatmeal. Anyone having trouble may want to try this.

RedRox · Fri May 07, 2004 9:53 pm

I'm not in your area of exercise levels, but there are studies that suggest that not only should you have a low GI food before working out, but you should have a high GI food within 2 hours afterwards (hence his suggestion for white bread or potato after "rigorous" exercise) to help rebuild and replenish your muscles' glycogen. It does seem counter-intuitive to the rest of the book, but as I posted elsewhere, the group he originally designed the diet plan for (his cardiac patients), he was probably more worried about them just doing something as simple as walking regularly. You will likely just have to experiment and find something that works for both your body's exercise needs and your diet needs.

ottopunk · Fri May 07, 2004 9:54 pm

Quote: Would be great to have section just for runners, body builders, and weight lifters.

I agree!

For those who seriously exercise - Can someone post 1 day your phase 2 diet? I am trying to lift and still don't have alot of energy. I poop out pretty quick.

Thanks!

Caylynn · Sat May 08, 2004 7:43 pm

L8krGrl wrote:
I think our concepts of "heavy" are the same as well. I try to shoot for my longest set of lifting to be around 12 reps. If I am not lifting to failure at twelve reps on my first set, I will up the weight five pounds. As a trainer, does this sound right to you? It is what my fitness magazine suggested.

Yep, that sounds about right. :) When you can start cranking out 12 reps easily, it's time to go up to the next heaviest weight, even if you can only get out 4-6 reps at the heavier weight to start.

southbeachbabe · Mon May 10, 2004 3:59 am

I have been "lifting heavy" and doing at leaset 30 minutes of cardio for 12 years now. I workout at least 4x a week. I lost about 15-20 lbs. It fluctuates. I have too been concentrating on how my body is more toned and how my clothes fit alot nicer. It's hard to go by the scale as muscle is heavier than fat. The SBD has been a nice accent to helping me tone up. In Phase 1 I couldnt do more than 20 minutes of cardio without feeling like my legs were lead weights. It does get better. Eventually I started having more energy for workouts. I do have good days and bad days but it doesnt mean its all about the diet but could mean that I need to get to bed earlier at night. Try not to look at the scale so much but concentrate on how you look and feel.

Caylynn · Mon May 10, 2004 12:47 pm

Muscle is not heavier than fat. A pound of muscle weighs a pound. A pound of fat weighs a pound. :)

However, muscle is MORE DENSE than fat. So a pound of muscle takes up less space than a pound of fat. So, if you lose a pound of fat, but gain a pound of muscle, you will be smaller, since the muscle takes up less space, but you will weigh the same. However, you will be healthier and leaner. :)

Muscle is also much more metabolically active than fat. So the more muscle you have, the more calories you burn all the time, even while at rest.

Caylynn · Mon May 10, 2004 1:44 pm

ottopunk wrote: For those who seriously exercise - Can someone post 1 day your phase 2 diet? I am trying to lift and still don't have alot of energy. I poop out pretty quick.

I was tracking my diet through FitDay for a while, and here are a couple of typical days. Note that I'm a 140-lb woman, so amounts would need to be adjusted based on gender and weight:

Breakfast:
All-Bran 0.5 cup
Strawberries, frozen, unsweetened 0.5 cup, thawed
Milk, calcium fortified, cow's, fluid, skim or nonfat 1 cup

Snack:
Apple, raw 1 medium (2-3/4" dia) (approx 3 per lb)
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener

Lunch:
Chili con carne, 1.5 cups

Snack:
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener

Supper:
Chicken, breast, with or without bone, roasted, skin not eaten 1 small breast
Mushrooms, stuffed 6 stuffed cap
Bread, sour dough 2 large slice (5" x 2-1/2" x 1")

Desert:
Ice milk, fudgesicle, no-sugar added 1 sicle (2.5 fl oz)

------------------------------

Breakfast:
All-Bran 0.25 cup
Kashi GoLean 0.5 cup
Milk, calcium fortified, cow's, fluid, skim or nonfat 1.75 cup
Strawberries, frozen, unsweetened 0.5 cup, thawed

Snack:
Apple, raw 1 large (3-1/4" dia)
Source Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener 2 6 oz container

Lunch:
Chicken & Shrimp Pita made from:
Bread, pita, whole wheat, 100% 1 medium pita (5-1/4" dia)
Shrimp, baked or broiled 0.5 cup, cooked
Chicken, breast, with or without bone, roasted, skin not eaten 0.75 cup, cooked, diced
Cheese, Cheddar or American type, dry, grated 3 tablespoon
Mushrooms, cooked, from fresh, fat not added in cooking

Snack:
Luna Bar 1 serving

Supper:
Spaghetti sauce, fat free 0.5 cup
Spaghetti, cooked, whole wheat, fat not added in cooking 2 cup, cooked
Mushrooms, cooked, from fresh, fat not added in cooking 0.5 cup Cheese, skim milk mozerella, grated, 0.25 cup
Bread, sour dough 3 large slice (5" x 2-1/2" x 1")

Desert:
Ice milk, fudgesicle, no-sugar added 1 sicle (2.5 fl oz)

C.Cali · Mon May 10, 2004 8:33 pm

Hi,
Like L8krGrl and Caylynn I'm extemely active. 5 days a week I do two hours of cardio. On the weekends, it runs about 3 hours each on Sat and Sun. On top of that, I lift for about 1.5 hours on Tues, Thurs and Sat. Once a week (either Tues or Thurs) I take an hour-long Hatha-yoga class.
In the beginning, workouts were tough. I felt like it was a pure struggle to get through what is normally an enjoyable experience. Instead of eating my normal cottage cheese before working out, I started to eat cottage cheese followed by half an apple and half a banana. Let me tell you...it made a world of difference. I'm still losing weight (I don't have much to lose) but slowly. I'm sure that if I didn't have that fruit every morning (I'm still in P1), I'd lose it faster but then my energy during workouts would be shot. Enjoyable workouts are important so I'm not about to "not eat" something b/c it's on the Foods to Avoid list and compromise my workout.

southbeachbabe · Tue May 11, 2004 12:45 pm

Thanks for the tips. I had no clue that muscle wasnt heavier than fat. What do you think of those protein shakes by Metoplex-etc? HAs someone metioned this? I might have missed this post somewhere.

Caylynn · Tue May 11, 2004 12:49 pm

The only protein shake I use is Designer Whey. It's a whey protein powder, and you mix the shakes yourself.

I like it because it's high in protein, low in carbs (2g), low in fat (1.5g) and uses Splenda as a sweetener. Plus it tastes really good. :)

I make my own smoothies with some Designer Whey, ice cubes, milk, fruit, and mix it all in a blender. Very yummy. :)

Their web site: http://www.designerwhey.com/


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