TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here!

[Aron Wohlfart]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

Hey no problem man. I hope I didn't come off as arrogant when I typed that. I was in a hurry to get to my next client. I'm a personal trainer and LOVE talking Spider-Man and fitness, so I plan on spending a lot of time in this thread. I'm always open to PM's as well for more specific fitness/nutrition questions.

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That sounds awesome man! Do you mind if I ask what your overall goals are? What your nutrition/supplement plan is like?

No worry
I like criticz and advice. The only way to improve.
Did u see my suit up thread about my workout routine? Id like to hear ur opinion about it


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[ShadowCharizard]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

That sounds awesome man! Do you mind if I ask what your overall goals are? What your nutrition/supplement plan is like?

Right now, I just want to shed that last bit of fat off my stomach. I'm so close... My body builds muscle pretty fast--which, don't get me wrong, is awesome--but if I do weights at the moment, I'm afraid I'll get too big for how I want to look as Spidey. I want to get lean now for Spider-Man, then when I move on to my next costume project *cough Green Arrow cough*, I'll focus on weights with my already-lean body.

In terms of nutrition, I'm just trying to eat less carbs. I tried the paleo diet for about two months when I wasn't quite as active, and I actually lost weight. So I figured, since I'm actually working out more, I could implement a pseudo-paleo diet. Some carbs / grains + exercise must yield better results than zero carbs / grains + no exercise, right? Oh yeah, and post-workout, I try to always have either some chocolate milk with protein powder or a Quest protein bar (depending on what I happen to have in the house). Quest bars are da bes

 

[Nebula]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

A friend of mine found that no carbs/grains work better for slimming down and a few carbs/grains for bulking up. Honestly, it is better to avoid them entirely, but you can get away with some.


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[yepimazombie]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

Right now, I just want to shed that last bit of fat off my stomach. I'm so close... My body builds muscle pretty fast--which, don't get me wrong, is awesome--but if I do weights at the moment, I'm afraid I'll get too big for how I want to look as Spidey. I want to get lean now for Spider-Man, then when I move on to my next costume project *cough Green Arrow cough*, I'll focus on weights with my already-lean body.

In terms of nutrition, I'm just trying to eat less carbs. I tried the paleo diet for about two months when I wasn't quite as active, and I actually lost weight. So I figured, since I'm actually working out more, I could implement a pseudo-paleo diet. Some carbs / grains + exercise must yield better results than zero carbs / grains + no exercise, right? Oh yeah, and post-workout, I try to always have either some chocolate milk with protein powder or a Quest protein bar (depending on what I happen to have in the house). Quest bars are da bes

In regards to carbs and grains, you will find mixed opinions on both. I read a lot of scientific studies and articles and try and base my opinion off of those. When it comes to carbs, they aren't necessarily "bad" for us, but they do have the biggest impact on weight loss/gain. Like Nebula said, less carbs for slimming down, more carbs for bulking up is a pretty standard approach. The biggest debate is on the TYPE of carbs you should be consuming and how many. If you consume any less than 50 grams of carbs per day, your body will enter what is known as ketosis. Ketosis based diets are great for people that are very overweight and have developed insulin resistance, but for people that are already in somewhat good shape, or already leaner, I recommend avoiding ketosis. If it were me (which it will be in about 5 more weeks) I would consume no more than 180 grams of carbs on a workout day, and 90-130 on non-workout days. I would focus on getting carbs from veggies, fruits, and SOME grains (in that order). There are micronutrients in grains that are helpful, but grains in particular aren't really "essential" to the human diet like veggies and fruits. Because you will be consuming so few carbs, you will need to up the amount of protein and fat you consume. protein should be around 1.6 to 1.8 grams of protein per kilogram of body weight (take your bodyweight in pounds, then divide by 2.2 to convert to kilograms, then multiply by 1.6 or 1.8). Protein has an effect on blood sugar and insulin levels as well, just not to the same extent as carbs. The increase in fat is so that your body has an alternate energy source instead of carbs. Fat should com primarily from olive oil, coconut oil, fish oils, and some dairy and cheese (as well as eggs). I know I just word vomited in this thread, so if anyone has any questions as always feel free to PM me.

 

[joshspiderman23]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

A friend of mine found that no carbs/grains work better for slimming down and a few carbs/grains for bulking up. Honestly, it is better to avoid them entirely, but you can get away with some.


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Lack of carbs/ glycogen causes water weight to shed but if your talking keto that is a whole different ball game lol. lack of carbs in the right kind of way can induce the body to produce harmless ketones (not to be confused by ketoacidosis) ketones will help use fat as the primary source(whether stored or consumed) for fuel with carbs being secondary and protein last, its definitely a lifestyle lol. After falling off the wagon due to losing my job Im back on the 2nd week of keto induction and simply loved my first time doing it. currently at 154 lbs ~ 14-15% bf hope to be at 8-10 by august
55% fats 40 % brotein and 5% carbs. and as always eating 200 cals below maintenance.

Edit: lol zombie i was typing something similar as you were typing

 

[yepimazombie]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

Lack of carbs/ glycogen causes water weight to shed but if your talking keto that is a whole different ball game lol. lack of carbs in the right kind of way can induce the body to produce harmless ketones (not to be confused by ketoacidosis) ketones will help use fat as the primary source(whether stored or consumed) for fuel with carbs being secondary and protein last, its definitely a lifestyle lol. After falling off the wagon due to losing my job Im back on the 2nd week of keto induction and simply loved my first time doing it. currently at 154 lbs ~ 14-15% bf hope to be at 8-10 by august
55% fats 40 % brotein and 5% carbs. and as always eating 200 cals below maintenance.

Edit: lol zombie i was typing something similar as you were typing

Great minds think alike!!

 

[ShadowCharizard]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

Like Nebula said, less carbs for slimming down, more carbs for bulking up is a pretty standard approach. The biggest debate is on the TYPE of carbs you should be consuming and how many.

That info is exactly what I've been trying to base my diet on! It's such a good feeling to hear a proper fitness trainer validate how I'm going about my exercise. So, I don't want to 100% avoid carbs, but rather be conscious of where I'm getting them... Recently, if I feel for some carbs with my meal, I'll substitute any grains I would have had for a sliced-up banana (though I try to only have 1 per day). How do most people feel about oats? I know they're great for bulking, but I don't think I've heard anything about oats and losing weight.

And, please, word vomit all you want. You're like a vessel of helpful tips, and this is exactly the thread to share them.

 

[yepimazombie]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

That info is exactly what I've been trying to base my diet on! It's such a good feeling to hear a proper fitness trainer validate how I'm going about my exercise. So, I don't want to 100% avoid carbs, but rather be conscious of where I'm getting them... Recently, if I feel for some carbs with my meal, I'll substitute any grains I would have had for a sliced-up banana (though I try to only have 1 per day). How do most people feel about oats? I know they're great for bulking, but I don't think I've heard anything about oats and losing weight.

And, please, word vomit all you want. You're like a vessel of helpful tips, and this is exactly the thread to share them.

Well I'm glad I can be of help! In regards to oats, I eat them from time to time, but I feel the same way about oats as I do grains (I just try and eat them sparingly). When you are trying to bulk, it is pretty difficult to get all of the calories you need just from veggies and fruit alone, so I consume SOME grains and oats. Usually not more than once per day if anything. Again, it's not that oats or grains are bad, it's just that don't have as many nutritional benefits as veggies and fruit. I try to avoid heavy processed grains entirely such as wheat pasta, regular pasta, breads etc. When it comes to veggies and fruit, try and consume twice as many veggies as fruit. My favorite veggies are red and sweet potato, squash, broccoli, asparagus, zucchini, bell peppers, green beans, snap peas, and I'm sure I'm forgetting some.

 

[MetalMilkMan]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

Now, here's a question, bit of a stereotype but just happens to apply to me. Do I get good carbs from Potatoes? Now, I'm Irish and I live in a quite rural area and so Potatoes are essentially a mainstay in my diet; whether it be chips(or fries if you are west of the atlantic) or roasted, boiled or mashed; potatoes are what I have with my meat. So is this recommended or not? I have tried to introduce more veg into my diet and I'm doing okay but I still can't seem to kick the spuds.

 

[joshspiderman23]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

Now, here's a question, bit of a stereotype but just happens to apply to me. Do I get good carbs from Potatoes? Now, I'm Irish and I live in a quite rural area and so Potatoes are essentially a mainstay in my diet; whether it be chips(or fries if you are west of the atlantic) or roasted, boiled or mashed; potatoes are what I have with my meat. So is this recommended or not? I have tried to introduce more veg into my diet and I'm doing okay but I still can't seem to kick the spuds.

good or bad carbs are defined by the glycemic rating(the higher the worst)
The glycemic index rates carbohydrates according to how quickly they raise blood sugar.
potatoes are rated at 70, boiled raises it to 82.

 

[yepimazombie]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

good or bad carbs are defined by the glycemic rating(the higher the worst)
The glycemic index rates carbohydrates according to how quickly they raise blood sugar.
potatoes are rated at 70, boiled raises it to 82.

This is correct. However when they rate foods in the glycemic index, it is based on if you consume it alone with no protein, or fat. The glycemic load of the food will be much lower depending on what you eat with it. The glycemic load is what will affect your blood sugar, and therefore insulin. Also, depending on what glycemic index you look at, foods will have higher or lower ratings. In short, when I am trying to get more carbohydrates in my diet to bulk up, I get them from veggies and potatoes, sometimes grains. If you are trying to lean out, I would consume potatoes sparingly.

 

[MetalMilkMan]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

Thanks Josh, will have to check out this index craic. Thanks folks.

 

[joshspiderman23]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

Thanks Josh, will have to check out this index craic. Thanks folks.

if you cant branch away from spuds try alternatives such as swede's, turnips, kohlrabi, or parsley roots, the are low in net-carbs and are decent substitute if you get a chip craving, stay away from sweet potatoes as they have the same amount of nets-carbs usually as regular spuds

or time your carb loads either before or post workout in order to utilize them more properly.

 

[MetalMilkMan]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

Thanks Zombie. Will be looking into this further.

 

[ShadowCharizard]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

I've been wondering...what are some good snack options for weight loss? I know almonds (unsalted, of course) are a good choice for bodybuilding.

 

[Nathan Smith]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

The best snack for weight loss I've found is to eat a lot of vegetables. Whether you eat them raw, or sautee them with some salt and pepper, you can eat as much as you want.

One of my favourites is to blacken a couple of handfuls of green beans in a frying pan and season with salt and pepper. Totally changes the flavour!

 

[yepimazombie]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

Well, I hate to complicate things (it's just how my brain works, it's never in black and white) but what do you mean by "snack"? Do you mean something small you just munch on throughout the day? Or do you mean something more substantial to consume between meals? Personally, I have a few favorites. I like to cook these guys in advance and take them with me: You take a bell pepper and slice it into half inch thick flat slices (like a circle). One bell pepper should make about 4 rings. Then you take 5 eggs (yes the whole egg) and just LIGHTLY scramble them so that they are still a bit runny, but have thickened up just a bit. Pour the egg back into a bowl because you will need it later. Toss the pepper rings in the hot pan, and start pouring the egg into the pepper rings. Cook for a little bit, and then flip them with a spatula and cook on the other side. A second favorite is to take plain greek yogurt, mix a handful of blueberries or sliced strawberries, and then a spoonful of peanut or almond butter and mix it all up. The fruit adds sweetness to counter the bitterness of the yogurt, and the peanut/almond butter helps at a bit more flavor too. I call that one "quicksand". If you want ideas of little things to munch on throughout the day, I really like sugar snap peas, almonds, carrots, broccoli, and even thin slices of bell pepper.

 

[Aron Wohlfart]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

I dont look what i eat. I just eat what i feel like. And i look that i eat as much as i can. But i dont match the kcal i should eat.


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[yepimazombie]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

I wanted to go ahead and share the workout I put together for my "Spidey Body". It works every muscle group, but places emphasis on shoulders, back, arms, quads, and calves just like Spidey in the comics.

Monday: Bent Over Barbell Row (Underhand) 4 sets of 12 reps
Incline Barbell Bench Press


Pull-ups (Weighted if possible) 4 sets of 8 reps
Seated Cable Row (Close-grip)


Standing Dumbbell Shoulder Press 4 sets of 12 reps
Standing Dumbbell Lateral Raise


Rear Delt Cable Fly 4 sets of 10 reps
Barbell Biceps Curl
Dips


Reverse EZ Bar Curl 4 sets of 10 reps
Cable Tricep Extension




Tuesday: Back Squats 4 sets of 12 reps
Alternating Dumbbell Lunges


Leg Press Machine 4 sets of 8 reps
Calf Raise On Leg Press Machine



Seated Leg Extension 4 sets of 12 reps
Lying Leg Curl


Dumbbell Standing Calf Raises 4 sets of 10 reps
Squat Jumps



Thursday: Lat Pulldown (Wide grip) 4 sets of 12 reps
Cable Chest Fly


One Arm Bent Over Dumbbell Rows 4 sets of 8 reps
Straight Arm Lat Pulldown


Seated Arnold Press 4 sets of 12 reps
Standing Dumbbell Front Raise


Bent Over Dumbbell Rear Delt Fly 4 sets of 10 reps
Incline Dumbbell Biceps Curl
Skullcrushers


Zottmann Dumbbell Curl 4 sets of 10 reps
Reverse Grip Cable Tricep Extension


Friday: Deadlift 4 sets of 12 reps
Weighted Box Step-ups


Barbell lunges 4 sets of 8 reps
Standing Barbell Calf Raises


Seated Leg Extension 4 sets of 12 reps
Lying Leg Curl


Seated Calf Raises 4 sets of 10 reps
One Leg Jumps

I did this for about 4 weeks and then switched up a few of the exercises as well as the number of sets/reps.

 

[Egon Spengler]

Re: TASM Fitness Thread. Get your Spidey Physique tips on exercise and nutrition here

Awesome! Thank you! I will try that!