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chronicpride
Joined: 16 Jan 2003
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 Posted: Thu Oct 11, 2007 8:01 am Post subject: |
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Thanks for the feedback.
I think my biggest tweaks to my routine will be adding an extra hour of cardio. Do that in the AM. Then come back in the evening for weight training. Plus I should increase my water intake.
As for watching carbs and calories, thats all fine. I eat a bowl of white rice, once a week, at most. Not bad, considering that all of my meals are spent eating with Koreans, who believe that a meal is not a meal without rice. Very rarely will bread be seen near my mouth. I use leafy greens for my wraps, instead of bread. My shopping basket is always full of tuna, chicken, leafy dark greens, broccoli, etc...if you factor in the real food, plus 1 Myoplex and 1 protein shake, I can usually take in 100-120g of protein a day without trying too hard.
My only downside to this routine is that I'm sedentary for 12 hrs in between 1st and 2nd workout. Practically hand-cuffed to a desk. If I had 10 minutes of free time, I'd walk up and down stairs. But no time. The good news is that I can totally control my feeding and drinking during that time.
So I hope if I follow all of this, the only thing left is patience. |
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Chillin' Villain
Joined: 13 Mar 2003
Location: Goo Row
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| Posted: Thu Oct 11, 2007 5:03 pm Post subject: |
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| chronicpride wrote: |
Thanks for the feedback.
I think my biggest tweaks to my routine will be adding an extra hour of cardio. Do that in the AM. Then come back in the evening for weight training. Plus I should increase my water intake.
As for watching carbs and calories, thats all fine. I eat a bowl of white rice, once a week, at most. Not bad, considering that all of my meals are spent eating with Koreans, who believe that a meal is not a meal without rice. Very rarely will bread be seen near my mouth. I use leafy greens for my wraps, instead of bread. My shopping basket is always full of tuna, chicken, leafy dark greens, broccoli, etc...if you factor in the real food, plus 1 Myoplex and 1 protein shake, I can usually take in 100-120g of protein a day without trying too hard.
My only downside to this routine is that I'm sedentary for 12 hrs in between 1st and 2nd workout. Practically hand-cuffed to a desk. If I had 10 minutes of free time, I'd walk up and down stairs. But no time. The good news is that I can totally control my feeding and drinking during that time.
So I hope if I follow all of this, the only thing left is patience. |
Right on. You're definitely not half-assing it, man.
I wouldn't worry about the sedentary period between workouts. You said you're eating pretty frequently, right? That's keeping the metabolic stove burning. Couple that with with good cardio training (perhaps interval?) in the morning, and your metabolism can be revved all day til you hit the weights in the evening.
ONE thing I'd suggest is to up your protein intake. It sounds like you've already got the carbs in pretty good check, but a pretty good guideline- especially if you're weight training- is a gram of protein per pound of bodyweight per day. That means if you weigh 180 lbs, you should shoot for about 180-200 grams of protein in one day. |
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venus
Joined: 25 Oct 2006
Location: Near Seoul
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| Posted: Thu Oct 11, 2007 10:47 pm Post subject: |
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Anyone know of either an English speaking Hatha Yoga OR Pilates class in the Ilsan area for beginners...?
Or one that's in Seoul on weekends...?
Cheers in advance for any info |
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colonel sanders
Joined: 14 Jun 2007
Location: the middle of the middle of nowhere
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| Posted: Thu Oct 11, 2007 10:56 pm Post subject: |
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I have been hittin the gym regularrly for over a year now. I lost 12 kilos in the time while gaining muscle mass but haven't made any leaps in the last month or so. Just maintaining.
In an effort to lose the rest of my beer gut, I quit drinking and turned my hangovers into workout sessions. After only 2 weeks I can see a difference but how much longer can I hold out?!??!!
wish me luck over the weekend. |
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venus
Joined: 25 Oct 2006
Location: Near Seoul
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| Posted: Thu Oct 11, 2007 11:12 pm Post subject: |
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Anyone know of either an English speaking Hatha Yoga OR Pilates class in the Ilsan area for beginners...?
Or one that's in Seoul on weekends...?
Cheers in advance for any info |
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Captain Corea
Joined: 28 Feb 2005
Location: Seoul
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| Posted: Thu Oct 11, 2007 11:17 pm Post subject: |
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| venus wrote: |
Anyone know of either an English speaking Hatha Yoga OR Pilates class in the Ilsan area for beginners...?
Or one that's in Seoul on weekends...?
Cheers in advance for any info |
i heard that there wil be a Foreigners Festival this weekend (sat?) in front of city hall - one of the booths wil be a Pilates/Yoga one. |
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Chillin' Villain
Joined: 13 Mar 2003
Location: Goo Row
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| Posted: Fri Oct 12, 2007 12:14 am Post subject: |
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| colonel sanders wrote: |
In an effort to lose the rest of my beer gut, I quit drinking and turned my hangovers into workout sessions. After only 2 weeks I can see a difference but how much longer can I hold out?!??!!
wish me luck over the weekend. |
Haha- good luck, man.
You could always get married? That's pretty much what got me outta the bar and into the gym. Even before we were married... My wife is not a bar type at ALL, and there's no way we would've worked out had I continued my old boozing ways. Of course, now I have no life (or balls) but sacrifice is sacrifice, right?
(BTW, with a name like "colonel sanders", I'm guessing that beautiful, beautiful beer may not be your only vice. I am bloody addicted to the chicken at that "Hot Sun" place... ) |
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venus
Joined: 25 Oct 2006
Location: Near Seoul
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| Posted: Sun Oct 14, 2007 3:14 pm Post subject: |
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| Captain Corea wrote: |
| venus wrote: |
Anyone know of either an English speaking Hatha Yoga OR Pilates class in the Ilsan area for beginners...?
Or one that's in Seoul on weekends...?
Cheers in advance for any info |
i heard that there wil be a Foreigners Festival this weekend (sat?) in front of city hall - one of the booths wil be a Pilates/Yoga one. |
Ah, I missed the foriegner festival.
Anyone know a yoga or pillates class in Ilsan or Seoul in English....
Ta. |
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colonel sanders
Joined: 14 Jun 2007
Location: the middle of the middle of nowhere
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| Posted: Wed Oct 17, 2007 8:32 pm Post subject: |
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| colonel sanders wrote: |
In an effort to lose the rest of my beer gut, I quit drinking and turned my hangovers into workout sessions. After only 2 weeks I can see a difference but how much longer can I hold out?!??!!
wish me luck over the weekend. |
I didn't make it, but had 7 beers over 8 hours. (Not too bad since I had to pull an all nighter.)
I have picked up right where I left off. However, this weekend I have a great excuse to drink and an even better one not to; $2 tequilla "event" at the local bar, but a mountain bike race the following morning.
It's all paying off. I ran 10 km in under an hour for the first time.....ever!
PS: My last name is sanders and got my nickname when I started calling my friend Lee, "the general." |
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chronicpride
Joined: 16 Jan 2003
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| Posted: Fri Nov 02, 2007 8:58 pm Post subject: |
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| chronicpride wrote: |
Thanks for the feedback.
I think my biggest tweaks to my routine will be adding an extra hour of cardio. Do that in the AM. Then come back in the evening for weight training. Plus I should increase my water intake.
As for watching carbs and calories, thats all fine. I eat a bowl of white rice, once a week, at most. Not bad, considering that all of my meals are spent eating with Koreans, who believe that a meal is not a meal without rice. Very rarely will bread be seen near my mouth. I use leafy greens for my wraps, instead of bread. My shopping basket is always full of tuna, chicken, leafy dark greens, broccoli, etc...if you factor in the real food, plus 1 Myoplex and 1 protein shake, I can usually take in 100-120g of protein a day without trying too hard.
My only downside to this routine is that I'm sedentary for 12 hrs in between 1st and 2nd workout. Practically hand-cuffed to a desk. If I had 10 minutes of free time, I'd walk up and down stairs. But no time. The good news is that I can totally control my feeding and drinking during that time.
So I hope if I follow all of this, the only thing left is patience. |
Update. These changes are all going well for me. I'm about halfway to my weight loss goal now, since when I started in Sept. Definitely noticing growth in my upper chest, too.
Some new things I've added which have helped.
-CLA tablets. Taking about 4000 mg/day.
-Drinking lots of green tea. All my bottled water usually has at least one green tea bag. But I try to drink at least 2 brewed thermos of green tea before evening comes. I'm doing this as a cheap and healthy alternative to ECA stacks.
I'm likely going to keep this routine until the end of the year, as I want to shed another 12lbs by then and then set a new fitness goal.
One question, however. Does anyone know where I can buy casein protein? Preferably via online Korean supplement sites. Haven't been able to find any thus far. |
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Mashimaro
Joined: 31 Jan 2003
Location: location, location
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| Posted: Sat Nov 03, 2007 12:16 am Post subject: |
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mass119 is down for a server upgrade right when I need to order more protein 
That sucker lasted longer than I expected.. looking back it's hard to believe I ate 10 pounds of that crap. vanilla flavor is alright, but gets tired pretty quick |
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Chillin' Villain
Joined: 13 Mar 2003
Location: Goo Row
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| Posted: Sat Nov 03, 2007 5:14 am Post subject: |
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| chronicpride wrote: |
Update. These changes are all going well for me. I'm about halfway to my weight loss goal now, since when I started in Sept. Definitely noticing growth in my upper chest, too.
Some new things I've added which have helped.
-CLA tablets. Taking about 4000 mg/day.
-Drinking lots of green tea. All my bottled water usually has at least one green tea bag. But I try to drink at least 2 brewed thermos of green tea before evening comes. I'm doing this as a cheap and healthy alternative to ECA stacks.
I'm likely going to keep this routine until the end of the year, as I want to shed another 12lbs by then and then set a new fitness goal.
One question, however. Does anyone know where I can buy casein protein? Preferably via online Korean supplement sites. Haven't been able to find any thus far. |
Good to hear of the progress, bud. You can't go wrong with replacing coffee (esp. if you're putting sugar in there) with green tea. I've yet to try CLA, but have heard lots about it. Maybe next time I do some cutting I'll give it a shot (not anytime soon, though... I finally got up to 90 kgs, woohoo!)
ON's casein can be found under protein (well, 단백질) at mass119. It's a purple container. I think there are two sizes of tubs, one being the bigger 4.5 lb one. There's also some "PM" stuff, but I don't reccommend it (tried it, not so great). Sounds like you already know that casein is best for right before you sleep. ALSO, if you don't think you're going to be eating for a 4-5 hour stretch, a casein shake wouldn't hurt for tiding you over 'til you can eat some real food. |
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PR317
Joined: 14 Sep 2007
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| Posted: Sat Nov 03, 2007 12:34 pm Post subject: |
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Hey, I just read the last page of this thread, but I just wanted to say, CLA is great for losing a bit of fat and making you look more toned.. especially for girls.. It reduces cellulite, makes your skin glow a bit, and is awesome.. the changes are gradual, you'll notice after a month or two I think. Can you guys tell me where you buy CLA here and roughly how much you pay? That's the only drawback of it, it can be a bit pricey..
Anyways, just my two cents, glad I found this topic, it's motivating me already to go work out! 
Also, if there are any English yoga/pilates classes around Daegu anyone knows about, post it here please! (I somehow doubt there are, but you never know!) |
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cdninkorea
Joined: 27 Jan 2006
Location: Seoul
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| Posted: Sat Nov 03, 2007 3:44 pm Post subject: |
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| Tiger Beer wrote: |
| Question #2: If it isn't true, if I do eat something BEFORE working out, I'm often not hungry for anything AFTER working out. Is ONLY after working out, better? |
I usually drink half a protein shake before my workout and the other half after. Seems to work well.
| Quote: |
| 2) I want to increase muscles in my forearms... |
As another poster pointed out, wrist curls are great. Another great one is reverse curls- do a standard bicep curl (barbell or EZ bar), but with palms down and knuckles up instead.
You'll still work your biceps with this, but you'll feel it closer to your elbow rather than the peak.
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| Question #2: Is there an easy reference webpage that has all the different muscles you can work out, and what exercises are best for working them out? |
I can't recommend http://www.bodybuilding.com and http://labrada.com enough- both good resources. |
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keseki
Joined: 22 Mar 2007
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| Posted: Sat Nov 03, 2007 4:27 pm Post subject: |
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this is a great site for learning how to do different exercises. it also tells you which exercises work your various chest/back/shoulder/etc muscles.
http://exrx.net/Lists/Directory.html |
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