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  1. #1
    justusbrent
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    JustUsFitnessLog

    Hey,

    I thought I would start a fitness log as well. Overall I am fairly fit and active, and at a healthy body weight for my age and height. Sometime I just feel a bit ‘soft’. I would like to decrease my body fat percentage and tone up. Over the last 3-4 months I have lost 7-8 lbs. Considering my diet and exercise, I would have figured that I would have seen more results by now. Here is some information to give you an idea of where I am at.

    General stats:

    Age: 29
    Current Weight: 155 lbs.
    Height: 5’8”

    Exercise regime:

    Weekdays: cycling to and from work (approx. 20min)
    Monday: 45 min. swimming, 90 min. yoga
    Tuesday: 45 min. weight training, 90 min. Rugby training
    Wednesday: 1 hr. running, 90 min. Hockey training
    Thursday: 45 min. weight training, 90 min Rugby training
    Friday: 45 min. swimming, 90 min. Hockey training
    Sunday: 1 hr. running
    Additional: Sometimes during the week I will play 30 min of squash, or do an extra bit of running or swimming.

    Diet:

    I work in a chemistry lab, and I tend to graze instead of eat regular meals. Over the day I consume granola (w/o sugar), 250 mL yogurt, 200g of cottage cheese, 100g mini carrots, half a cucumber, 1-2 bananas, 1 apple, 2-3 hardboiled eggs. Sometimes I will have some leftovers if I have cooked the night before. I usually have some peanuts and sunflower seeds next to my computer and munch away on those throughout the day. We also have a water cooler, so I drink at least 3-4 big glasses throughout the day. In the mornings I usually drink 2-3 cups of strong coffee.

    When I get home from practice, sometimes I will make some pasta. Other times I will just make a small plate of cheese and olives.

    On the weekends, I usually have time to cook something, usually chili, or rice and chicken. Sometimes I will make some lentils or quinoa. For breakfast I might have some bran muffins, or oatmeal. I go through a lot of skim milk, and usually have some orange juice in the fridge. I avoid cola and things with a lot of sugar. I have a weakness for chocolate, though. Usually I try and buy a small package of rich, expensive chocolate.

    Goals:

    I just started with running about 6 months ago. In the fall I did several “fun runs” from 10 to 27 km. I would like to participate in a marathon as early as May. This means that I will have to start running more. The times I do go running in the week are with a partner. I need to get myself to be able to run on my own once or twice a week.

    I would also like to do a bit more weight training. I got some dumbbells for home, when things are too hectic to get to the gym.

    I would really appreciate some advice and encouragement.

    I can post some photos in the next few days when I get the chance.

    Thanks,

    Brent

  2. #2
    Virgin conroeguy's Avatar
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    Re: JustUsFitnessLog

    I would bet that once you start ramping up the distance with your running you will lean up a bit.
    More weight lifting might be a good thing and may also help you with that soft feeling......although that might be more in your head.
    The fact that you get out most days of the week and get moving is great, you might find that the extra weight lifting will help you keep some mucsle mass when you start training for distance.

    Not sure why i responded to this..........I guess to say good work and good luck with your goals

  3. #3
    Kein Ayin Hara JUB Admin KaraBulut's Avatar
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    Re: JustUsFitnessLog

    Quote Originally Posted by justusbrent View Post
    I thought I would start a fitness log as well. Overall I am fairly fit and active, and at a healthy body weight for my age and height. Sometime I just feel a bit ‘soft’. I would like to decrease my body fat percentage and tone up. Over the last 3-4 months I have lost 7-8 lbs. Considering my diet and exercise, I would have figured that I would have seen more results by now. Here is some information to give you an idea of where I am at.

    General stats:

    Age: 29
    Current Weight: 155 lbs.
    Height: 5’8”
    You're not giving yourself enough credit. You're equating your progress to what you see on the scale. You've probably been losing fat and putting on muscle in your legs and in the areas that you've been training with weights.

    What might help you is to focus less on weight and more measurements. If your goals are to look better in clothes, maybe the goal is to drop 1" off your waist and add 2 inches to your chest? You might also get a body fat percentage calculation done- you've probably made a lot of progress in that area and you don't realize it.

    The scale isn't going to give you the best feedback. A tape measure, a mirror, and your friends telling you that you look good goes a lot further than just a few pounds.


    Quote Originally Posted by justusbrent View Post
    Goals:

    I just started with running about 6 months ago. In the fall I did several “fun runs” from 10 to 27 km. I would like to participate in a marathon as early as May. This means that I will have to start running more. The times I do go running in the week are with a partner. I need to get myself to be able to run on my own once or twice a week.

    I would also like to do a bit more weight training. I got some dumbbells for home, when things are too hectic to get to the gym.

    I would really appreciate some advice and encouragement.

    I can post some photos in the next few days when I get the chance.

    A few thoughts.

    Your program is good and your diet is good- especially since you have a busy schedule. With the activity level that you're pursuing, you should eat what you can- and often.

    You've got a challenge in balancing your cardio/sporting activity with your desire to do more weight training. Honestly- it's better to be fit than to have a bunch of muscles. If you're serious about doing more aerobic work, then you will want to focus more on strength and duration and less on bulking up.

    And develop more specific goals- instead of having a goal like a marathon- focus on the specific goals to get you to where you need to be for a marathon.


    Quote Originally Posted by justusbrent View Post
    I can post some photos in the next few days when I get the chance.
    We like pictures!

  4. #4
    justusbrent
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    Re: JustUsFitnessLog

    Here is a photo...looks like I still have a bit of work ahead of me.
    Attached Thumbnails Attached Thumbnails brent.jpg  

  5. #5
    Kein Ayin Hara JUB Admin KaraBulut's Avatar
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    Re: JustUsFitnessLog

    Quote Originally Posted by justusbrent View Post
    Here is a photo...looks like I still have a bit of work ahead of me.
    Nah- you've got a good mesomorphic base. And you're height-weight proportionate. It's a good starting point.

  6. #6
    justusbrent
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    Re: JustUsFitnessLog

    I thought I ought to provide a bit of an update:

    Lately I have been focused more on putting on a bit more muscle mass.

    I have been more disciplined when it comes to going to the gym. I go at least 2-3 times a week, instead of once. I do mostly free weights. I have substantially increased the amount I can bench. I usually get the trainer to spot, so that I am able to get more reps in. I have put on about 3-5kg pounds, which I gather is mostly muscle. I have noticed my chest has gotten a bit bigger.

    I have also been trying to eat more (especially protein and complex carbs).

    I actually did end up running a Marathon in May, and did pretty well for my first. I am thinking of doing another in October.

    My plan is to continue putting on some muscle for the next month or so. Then I will start focusing on cutting some fat by running more often, and reducing caloric intake.

    Photo will follow.

  7. #7
    Wild Viking codeerror's Avatar
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    Re: JustUsFitnessLog

    Great!
    Seems like you've got your diet and regime worked out, so all there is to say is:
    Keep up the good work! And keep posting updates.

    *Subscribes to thread*
    When was the last time you did something that scared you?
    Fitness thread

  8. #8
    justusbrent
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    Re: JustUsFitnessLog

    Here's the photo.
    Attached Thumbnails Attached Thumbnails Brent2_edited-1 copy.jpg  

  9. #9
    Kein Ayin Hara JUB Admin KaraBulut's Avatar
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    Re: JustUsFitnessLog

    Nice progress. You can definitely see the shift to lean mass and more definition- especially in your chest.

  10. #10
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    Re: JustUsFitnessLog

    That's a nice plan!

    For me, about each day, at least an hour or two, I just do cardio(running the treadclimber and/or dance)....this is the thing, get some good music and let the vibe help you take it to the next level. During the last minutes of my workout, I try to focus on the muscles that don't feel worked.
    http://i286.photobucket.com/albums/ll98/vegetaishott2003/cam-1.jpg

  11. #11
    Kein Ayin Hara JUB Admin KaraBulut's Avatar
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    Re: JustUsFitnessLog

    Quote Originally Posted by vegetaishott2003 View Post
    That's a nice plan!

    For me, about each day, at least an hour or two, I just do cardio(running the treadclimber and/or dance)....this is the thing, get some good music and let the vibe help you take it to the next level. During the last minutes of my workout, I try to focus on the muscles that don't feel worked.
    Why don't you start a workout/fitness thread here? Several of the other members have started one.

  12. #12
    Sex God vegetaishott2003's Avatar
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    Re: JustUsFitnessLog

    Quote Originally Posted by KaraBulut View Post
    Why don't you start a workout/fitness thread here? Several of the other members have started one.
    Cool....I got to document everything I do!
    http://i286.photobucket.com/albums/ll98/vegetaishott2003/cam-1.jpg

  13. #13
    justusbrent
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    Re: JustUsFitnessLog

    Mini-update:

    A friend I hadn't seen since Christmas noticed that I had put on some muscle. I am also noticing that my T-shirts are a bit tighter around the chest.

    I also notice that I have put on a bit of weight in my belly. I think it's nearly time to switch to a cutting phase.

  14. #14
    Kein Ayin Hara JUB Admin KaraBulut's Avatar
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    Re: JustUsFitnessLog

    How about some update pics?

  15. #15
    justusbrent
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    Re: JustUsFitnessLog

    So, I've started on a cutting diet this past weekend.

    I've severely reduced my carb intake (virtually no bread, pasta, fruit etc...) while keeping my protein intake pretty high.

    I am still constantly eating, just a lot more vegetables and salads. It's actually pretty fun shopping for different things to eat.

    Since I changed things up, I've been feeling a bit draggy, and it can be a little hard to focus. From what I've read, it takes some time to adjust.

    I'm interested to hear how other guys have dealt with this.

    I will post an update photo this weekend.

  16. #16
    Kein Ayin Hara JUB Admin KaraBulut's Avatar
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    Re: JustUsFitnessLog

    If you're going to go to a more low carb diet, you need to eat more often. It's very hard to maintain your energy level on low-carb and if you start dragging, it defeats the purpose. The traditional three meals a day won't work on this kind of diet- you have to distribute caloric intake throughout the day.

    Eat a lot of high protein snacks through out the day. On your vegetables, pay attention to the carb counts because many vegetables that are promoted as good are also high in starchy carbs.

    Water intake can be a challenge. A high protein, low carb diet is very dehydrating (which is the general idea since fat is 95% water). Don't let yourself get too dehydrated.

    As an aside- I'm not a fan of cutting diets. My personal belief is that they cause rebound. But you have to find what works for your body.

  17. #17
    justusbrent
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    Re: JustUsFitnessLog

    I usually keep a lot of healthy things (vegetables, seeds, hard boiled eggs...)near my desk and graze on them throughout the day.

    As for vegetables, I've mostly been eating lettuce, onions, bell peppers, cucumbers, tomatoes, and broccoli.

    It seems like I am drinking a lot of water.

    I reckon it's a good idea to allow a bit of "cheating" to prevent rebounding.

  18. #18
    Kein Ayin Hara JUB Admin KaraBulut's Avatar
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    Re: JustUsFitnessLog

    Quote Originally Posted by justusbrent View Post
    I usually keep a lot of healthy things (vegetables, seeds, hard boiled eggs...)near my desk and graze on them throughout the day.
    Cheese is also a good snack. The wax-sealed baby bells, string cheese packets and sealed cheddar sticks are all very portable and won't spoil during day as long as you keep them cool.


    Quote Originally Posted by justusbrent View Post
    As for vegetables, I've mostly been eating lettuce, onions, bell peppers, cucumbers, tomatoes, and broccoli.
    Those are good choices. If you want to be aggressive with carb restriction- take a look at the onions - they're fairly high in sugars- which is why they carmelize and taste sweet when cooked.

  19. #19
    justusbrent
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    Re: JustUsFitnessLog

    Here is a new photo.

    I've gotten used to the new diet, and haven't been feeling quite as draggy. I had a bit of pizza yesterday, so that was my "cheat".
    Attached Thumbnails Attached Thumbnails Picture 003.jpg  

  20. #20
    Philacruise
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    Re: JustUsFitnessLog

    Great progress! Be aware of the low carbs, though. I tried reducing carbs and I got cranky and depressed and I had low energy! You can try brown rice, multigrain pasta and oatmeal as good carb substitutes.

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