Train Hard: Tips and Advice - ProTeacher Community


Home Join Now Search My Favorites
Help


      Red Clover Room


Train Hard: Tips and Advice

>

 
 
Thread Tools
ComeInCorrect's Avatar
ComeInCorrect ComeInCorrect is offline
Junior Member
 
Joined: Apr 2008
Posts: 76

ComeInCorrect
Junior Member
 
ComeInCorrect's Avatar
 
Joined: Apr 2008
Posts: 76
Train Hard: Tips and Advice
Old 09-24-2010, 04:38 AM
 
Clip to ScrapBook #1

Just wanted to post this since I really enjoy working out and helping others reach their goals. If anyone has questions about any aspect of training, eating, motivation etc....I'll be happy to do my best and help!
Here is the key to losing weight, and keeping it off....in order to lose 1-2 pounds per week, you should:

1. Workout 3 times a week with weights or some kind of resistance

2. Eat 1 gram of protein per pound of lean body mass
(in order to get your LBM, you have to take your total body weight and subtract your bodyfat %. If you e.g. weigh 200lbs and your bodyfat is 20% (=40lbs), your lean body mass is 200lbs - 40lbs = 160lbs. If you don't know your bodyfat, just take a guess. When in doubt, just eat a little more. However, if for some reason, you can't eat as much protein, just eat a little less, most people will still do fine.)

3. Reduce your calories under your maintenance by at least 500 cals

4. Drink lots of water! (I aim for 1 oz per pound)

I'll also try and throw in a healthy recipe here and there too and by request....the first is a burrito bowl

6 oz chicken breast- diced
1/4 cup of shredded cheese
Chunky Salsa
1/2 Red or Green Pepper cut up
Chili Powder, Black Pepper, Ground Red Pepper

Optional:
1/2 cup of brown rice
Hot Sauce / Pepper Sauce

cook the chicken and red or green pepper on the stove top for a few minutes,
while it is cooking I add in the spices above. If you are using rice, put in a bowl, followed by the chicken/peppers. Add salsa on top, sprinkle the cheese over it, add some hot or pepper sauce on it, and then microwave it again for another 25-30 seconds..

Drop the rice if you dont want to have many carbs... turns into a 300 calorie "burrito bowl" if you will, with plenty of protein!

Hope some of this helps to get you started on your way. Ready to help anyone out in need!
Dave

Train Hard!


ComeInCorrect is offline  


Tulips's Avatar
Tulips Tulips is offline
Senior Member
 
Joined: Feb 2009
Posts: 6,435

Tulips
Senior Member
 
Tulips's Avatar
 
Joined: Feb 2009
Posts: 6,435
Thank you!
Old 09-25-2010, 10:15 PM
 
Clip to ScrapBook #2

I'm going to try your recipe for lunch tomorrow, it sounds tasty!

I could use some help losing weight, do you mind if I PM you to ask for advice?

Tulips
Tulips is offline  
magteach magteach is offline
Full Member
 
Joined: Aug 2006
Posts: 214

magteach
Full Member
 
Joined: Aug 2006
Posts: 214
How Much Protein!
Old 09-26-2010, 07:58 AM
 
Clip to ScrapBook #3

If my math is right.....if lean body mass is 160 lbs. that is 160 gr. of protein. I believe that is 5 + oz. Is that each meal or in a day. That doesn't sound like much.
Thanks
magteach is offline  
ComeInCorrect's Avatar
ComeInCorrect ComeInCorrect is offline
Junior Member
 
Joined: Apr 2008
Posts: 76

ComeInCorrect
Junior Member
 
ComeInCorrect's Avatar
 
Joined: Apr 2008
Posts: 76

Old 09-26-2010, 06:12 PM
 
Clip to ScrapBook #4

@ Tulips - Yes you can definitely pm me with any questions that you have. how did the recipe work out for you?

@ Magteach - You need to know your body fat % or at least have a good estimate as to what it is. For example, if you weigh 200 pounds and your bf is 20%, you multiply your weight times your bf% (200 X .20 = 40) Then, you subtract that (40) from your weight (200 - 40 = 160)
So, your daily protein intake would be 160 grams of protein per day. You need to make sure you are getting that amount of protein a day. Hope that clears things up a little more. Let me know if you have any more questions about it
ComeInCorrect is offline  
lenabelle's Avatar
lenabelle lenabelle is offline
Senior Member
 
Joined: Jun 2009
Posts: 568

lenabelle
Senior Member
 
lenabelle's Avatar
 
Joined: Jun 2009
Posts: 568

Old 09-27-2010, 05:49 PM
 
Clip to ScrapBook #5

If you're offering advice, I would love to pick your brain about running/training for distance running things.


lenabelle is offline  
ComeInCorrect's Avatar
ComeInCorrect ComeInCorrect is offline
Junior Member
 
Joined: Apr 2008
Posts: 76

ComeInCorrect
Junior Member
 
ComeInCorrect's Avatar
 
Joined: Apr 2008
Posts: 76

Old 09-27-2010, 06:39 PM
 
Clip to ScrapBook #6

Hey! Yeah definitely PM with any questions you have....im here to help with anything. Im training for a 5K in November. Train Hard!
ComeInCorrect is offline  
ComeInCorrect's Avatar
ComeInCorrect ComeInCorrect is offline
Junior Member
 
Joined: Apr 2008
Posts: 76

ComeInCorrect
Junior Member
 
ComeInCorrect's Avatar
 
Joined: Apr 2008
Posts: 76

Old 03-09-2011, 10:09 AM
 
Clip to ScrapBook #7

Green Tea is a great alternative to water and also acts as a fat loss catalyst. Also, if you take Vitamin C every day, your chances of losing weight are much greater.
ComeInCorrect is offline  

Join the conversation! Post as a guest or become a member today. New members welcome!

 

 

>
Red Clover Room
Thread Tools



Sign Up FREE | ProTeacher Help | BusyBoard

All times are GMT -8. The time now is 08:50 PM.


Copyright © 2017 ProTeacher®
For individual use only. Do not copy, reproduce or transmit.
source: www.proteacher.net