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Old 07-22-2011, 11:00 AM   #1 (permalink)
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Woke up, Starting exercising, not sure why....

Little bit about me, I'm a bigger guy, about 6'4" 245lbs, 24 years old, and have ADD. I got some medical conditions (other than ADD) that basically give me low endurance for walking, biking, running (I can run a short spurt and am done for the day), and many other things. About the only thing I can do for decent period of time is a slow walk and that's how I play paintball, a slower guy that can provide cover fire.

Well, for the last year or so I have not been able to play my normal role of giving support so I picked up an old trracer. I'm a bit more mobile but still one of the slow guys.

Getting past that, yesterday morning something strange happened, I got up, bowled a couple games on the Kinect, spent 40 minutes on the Kinect adventures (water rapids, obstacle course, the full body intense workout ones) and then did about an hour on the tread mill watching my paintball videos going between 3mph walk to a 7mph run till my legs burned until I had to slow down (45 second spurts of running) and probably did 3 or so miles.

Basically was sore all day, did a bit too much especially since I'm not that active except for the occasional weekend which still isn't much.

Today, got up, felt like exercising again, (still not sure why), plugged in my favorite paintball movie into the treadmill (SG 41 by HellFish TV) and did a 23 minute workout for 1.5 miles. Varied the speed from 3-7 MPH based on tempo of the movie or till I had to slow down.


Basically, it looks like I'm going to start each morning with a varied 1.5 walk run and try and get it down to 20 minutes.


Anyone have a recommendations on specific foods to eat (before or after workout), I know to drink lots of water. I can't eat eggs and I typically don't eat breakfast in the mornings. This whole thing is new to me and I'm going to try and keep it going as long as I can.

What are your recommendations?
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Old 07-22-2011, 02:52 PM   #2 (permalink)
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Why can't you eat eggs? Eggs are like the fountain of youth. In terms of cost/nutrition/cleanliness, eggs are probably the healthiest thing you can eat besides any type of bean other than soy (and stuff like broccoli).

Complex carbs + protein in the morning for breakfast. I eat a three egg omelet and a bowl of oatmeal with cinnamon. I would go with oatmeal and if you can't do eggs, something like a tall glass of 2% milk or a whey protein shake would do you well. You could also get a pork loin and make bacon out of it, essentially just slice it width-wise and throw it in a teflon frying pan. Try to stay away from anything pre-packaged if you can.

You need to eat breakfast -- preferably before working out (generally speaking it's a good idea to eat after working out, but it depends on your schedule). There is another thread on here about exercising before eating/first thing in the morning (the benefits and cons) and realistically, it is all preference -- some people like to workout on fumes and other people can't move until they've put something in their stomach. I would say the best thing would be to eat breakfast, let it digest, then have a small snack and workout before lunch.

Alternatively you could get up, eat something small like a piece of fruit, then workout, then sit down to breakfast.

As for post-workout, if you're trying to lose weight, keep it small, maybe like a glass of 2% milk or something. Some people might say whey protein (which is great, too), but most of the calories in milk comes from good sugars (lactose) and carbs are important after a run, just like protein. It really depends on how many calories you need each day and how many you're burning. But it's safe to say healthy carbs (as in if it isn't natural sugar it isn't a good idea) and protein after any workout are always good.

Anyways, take it slow, and everything from nutrition to exercise, one step at a time.

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Old 07-22-2011, 05:09 PM   #3 (permalink)
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Probably cant eat eggs for medical reasons (allergy or something).

Just eat a large healthy breakfast. It will kickstart your metabolism for the day. Then eat a small healthy snack every 2 and a half hours till around 8 at night. Dont eat within 3 hours of going to bed.
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Old 07-22-2011, 09:11 PM   #4 (permalink)
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Eggs, I like them but my body does not, in short, I'm allergic to them.

I should probably add that I am not once who can sit down and eat a full meal, I can snack all day but I don't have the stomachache to sit and eat a "normal" sized meal. If I try to, either I get sick, gain weight, or both.
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Old 07-26-2011, 12:36 PM   #5 (permalink)
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Little update:

Doing a bit better than I expected, hit the 1.5 miles in 20 minutes yesterday and shaved off another 45 seconds today without really pushing myself. I've been able to sustain my runs a little longer.

I think if I can slowly work that 1.5 mile time down, in the next 2 weeks I want to try for 2 miles in 20 minutes. I don't want to over do it, building endurance is the goal, weight loss secondary but I have put on 3lbs since I started, lol.
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Old 07-26-2011, 02:04 PM   #6 (permalink)
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The 3lbs could be muscle. When you start running or whatever, you're going to develop some muscle.
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Old 07-26-2011, 02:43 PM   #7 (permalink)
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Quote:
Originally Posted by StealingYerMail View Post
The 3lbs could be muscle. When you start running or whatever, you're going to develop some muscle.
That's what I'm hoping for .
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Old 07-26-2011, 04:19 PM   #8 (permalink)
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to bring a run time down, you have it right with building endurance. in order to do that with running you need to run further than what your "timed" run would normally be and do it at about 80% effort. So when I am working on my 3 mile time, I usually run 5 miles at about 80% effort. At least once a week I do sprints and hills. You will see that time drop like crazy.

Weight loss is all about eating, so do not worry about the 3lbs.
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Old 07-26-2011, 06:14 PM   #9 (permalink)
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Quote:
Originally Posted by gainman View Post
to bring a run time down, you have it right with building endurance. in order to do that with running you need to run further than what your "timed" run would normally be and do it at about 80% effort. So when I am working on my 3 mile time, I usually run 5 miles at about 80% effort. At least once a week I do sprints and hills. You will see that time drop like crazy.

Weight loss is all about eating, so do not worry about the 3lbs.
Distance will add in small increments of half a mile after I get my time down a little better on the 1.5 mile. I still don't have much endurance so adding miles and hills is probably going to put on the road to quitting. I need to do it slowly or I will burn myself out fast. 80% effort is about a 7mph run for at the most 2 minutes before I have to slow down to a walk. I do it in spurts, 7mph burst till I can't take it, couple minutes of walk to recover and repeat.
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