Exercise and healthy eating for the OTR truck driver - Page 13 - Truckers' Trucking Forum | Message Board

lifesafight · **^ Top** #**121** 08.21.2007

Quote:

Originally Posted by lil daddy#1

Cutting your body fat and bulking up at the same time is extremely difficult, but it can be done if your diet and exercise regimen is dialed in properly. I suggest doing either or, most guys bulk up first and then slim down to loose the excess fat. In order to do both at the same time, you need to have a flexible schedule that would allow you to eat and train on a strict timeline. Work ,family and other daily demands on your time will make this nearly impossible.
To bulk up or add extra muscle you need to be consuming at a minimum of 1gram of protein per pound of body weight (example 200 lbs = body weight, consume 200 grams of protein daily). Oh yeah, and find yourself some heavy steel and workout like its your job. Constantly pounding your muscles with heavyweight will force them to grow. You've got to give them a reason to grow. With the new workload that they have to handle and a ample supply of protein, you should be swole in a couple of months.
To slim down or loose that extra body fat, cardio cardio and more cardio. Theres no way around it. If you want that shredded, ripped look do 2 intense cardio sessions a day. 1 in the morning and 1 in the evening, 1 hour each. Treadmill, bike, stairmaster it does'nt matter, but this is the fastest way to loose the spare tire. Diet will also play a huge role in your weight loss. Drink water like a fish, eat foods like oatmeal, fresh fruits and veggi's, plenty of fish like salmon, lean meats like chicken breast, brown rice, whole wheat whole grain breads, green tea. Stay with the foods that I just mentioned, workout consistantly, do your cardio twice a day and you will notice a huge difference in your appearance in about 6wks. Stay away from the fried foods,white bread, white rice, excess sugar, cakes cookies and any other junk food that may tempt you. Good luck and keep us posted on your progress.

If you can do this for two days straight your badder than me lol!

Attitude:) · **^ Top** #**122** 08.22.2007

Quote:

Originally Posted by lil daddy#1

Cutting your body fat and bulking up at the same time is extremely difficult, but it can be done if your diet and exercise regimen is dialed in properly. I suggest doing either or, most guys bulk up first and then slim down to loose the excess fat. In order to do both at the same time, you need to have a flexible schedule that would allow you to eat and train on a strict timeline. Work ,family and other daily demands on your time will make this nearly impossible.
To bulk up or add extra muscle you need to be consuming at a minimum of 1gram of protein per pound of body weight (example 200 lbs = body weight, consume 200 grams of protein daily). Oh yeah, and find yourself some heavy steel and workout like its your job. Constantly pounding your muscles with heavyweight will force them to grow. You've got to give them a reason to grow. With the new workload that they have to handle and a ample supply of protein, you should be swole in a couple of months.
To slim down or loose that extra body fat, cardio cardio and more cardio. Theres no way around it. If you want that shredded, ripped look do 2 intense cardio sessions a day. 1 in the morning and 1 in the evening, 1 hour each. Treadmill, bike, stairmaster it does'nt matter, but this is the fastest way to loose the spare tire. Diet will also play a huge role in your weight loss. Drink water like a fish, eat foods like oatmeal, fresh fruits and veggi's, plenty of fish like salmon, lean meats like chicken breast, brown rice, whole wheat whole grain breads, green tea. Stay with the foods that I just mentioned, workout consistantly, do your cardio twice a day and you will notice a huge difference in your appearance in about 6wks. Stay away from the fried foods,white bread, white rice, excess sugar, cakes cookies and any other junk food that may tempt you. Good luck and keep us posted on your progress.

Good Morning, '

Do you have a protien list you can post? My last labs (2 months ago)from all the damage showed I had no protein, no Bs, (although I take Bs daily, doc put me on prescription Folbic) and too high iron ( i've never taken iron). Since them I've been eating 3 eggs AM, albacore 4Xweek, chicken breasts, and a drink that has protein. Any more ideas on getting this up?

Thanks

lil daddy#1 · **^ Top** #**123** 08.22.2007

I'm have a dietary chart that list the nutrient make ups of numerous foods, right now I'm not at home so I can't give you that list . With the foods that you mentioned above, you're right on track. 1 whole boneless skinless chicken breast will contain about 38 to 45 grams of protein. 1 large egg white will contain about 7 to 9 grams of pure protein. Salmon, tuna and almonds are all great sources of protein. Whey protein isolate powders are also one of the purest forms of protein available.

The whey protein isolate powders and shakes are going too be the quickest and easiest way for you to up your protein intake. A quality whey protein isolate shake should contain at least 48 to 50 grams of pure protein. They come in various flavors and can be mixed with fruits, oatmeal, cereals and yogurts.

Protein is essential for healthy muscles and is the most important nutrient in the body. You can't build or maintain muscle without protein. You also want to stay with lean sources of proteins like chicken breast,eggwhites,almonds which are also loaded with vitamin E, salmon, tuna and lean red meat like sirloin on occasion. Stay away from processed meats like sausage, hamburger,spam and meat loaf. Most are loaded with fat and sodium. When I get home I'll post that list of foods along with the nutritional breakdowns of each. Hope this helps you.

Attitude:) · **^ Top** #**124** 08.23.2007

Thank you very much! I don't eat lunchmeats etc either due to the cereals and processing. I'll get some of the whey this weekend and add that to my diet. I'm determined not to let this episode get me down. I can see quite a difference already by simply lifting weights every day now, so that's encouraging but still have a long ways to go.

sweeze · **^ Top** #**125** 09.03.2007

I just wanted to add a comment to Attitude.... if you are still getting those sinus infections there is something on the market that is supposed to work much better then taking meds. I had a sinus infection for almost 10 years ( I didnt know what was wrong with me, thought it was allergies or something) and nothing really took it away, even 30 days of meds. But there is some syringe deal that you fill with saline solution, stick it up your nose, then squirt it up one side, then it comes out the other. Completely cleans out your sinuses and is supposed to be really good at preventing the infections. I have not used one....yet. But it makes sense as its nothing more then keeping the sinuses clean. But best of all... no meds.

I can't remember the name. You could probably google it. I just saw Dr. Oz on Oprah the other day and he was recommending it as well... said the company can't hardly keep them in stock.

Attitude:) · **^ Top** #**126** 09.04.2007

Hi and thanks Sweeze. I posted this on the my space site and forgot to put it on here! I did end up with another sinus infection almost two weeks ago now. It literally scared me half out of my wits due to the reactions I had to the last antibiotics. Fever, headache that I thought was going to send me to the ER and was using the sinus rinse already. I called the health food store to ask if there was anything I could take that would kill an infection like this. The lady told me "of course, you need to take oregano oil drops and grapefruit seed extract nasal spray once an hour for the first 5 days." I can't tell you how much I wish I had thought of calling her before! After less than 2 days I had no fever, no headache and no sinus infection!! I'm still waiting of the other shoe to drop because it seems too good to be true! It will be a week Wednesday since I started this and no sign of infection!

sweeze · **^ Top** #**127** 09.06.2007

Quote:

Originally Posted by Attitude:)

oregano oil drops and grapefruit seed extract nasal spray

Holy shoot, that really worked?? I'll have to cut and paste that one just so I have it handy! That is so great. Especially after all the serious probs you developed from those nasty meds. Last time I got one, they gave me this 3 day medication. It worked really good. (don't know what it was), but seeing your post sorta scared me as I can be prone to those infections as well. (Mine get inflamed from cat dander. The 10 year one went away after I moved out of the bay area and gave away my cats.)

I've started drinking 3/4 of a gallon of water a day since I read this post, lol! Before I was drinking hardly any. I feel calmer. Guess my system isnt as strained...it's probably like trying to drive your car with hardly any oil

Attitude:) · **^ Top** #**128** 09.07.2007

Hey Sweeze, yes it really worked! I'm still in that, "I can't believe this" stage and it's been a couple weeks now I think. I'm not good with dates. All I know is the health food lady had me take a drop every hour for 5 days and the nasal spray she said every hour or every other hour. Chances are if they gave you a 3 day med, if it was Zithromaz it was one of the newer beware drugs. I'll take my nasty tasting oregano oil any day!

Professor · **^ Top** #**129** 09.11.2007

Quote:

Originally Posted by dobman

I just started riding with a trainer in trucking and at this point shadow box and do karate ricks for the cardio. I have problems with push ups on my shoulders (52 YO male) and am thinking of the use ofdumbells (one at a time only)for a strength program. DO you have any further ideas for strength or cardio? Thanks.

What I do is wear wrist weights,5 pounds on each arm. I put them on after I finish the paperwork in the start-out, and wear them all day. It helps if I extend my arms, one at a time, and do small circles while extended. I find that my back and shoulders are much stronger and I feel much better at night. And just thinking of getting those friggin weights off is a real pleasure.

lil daddy#1 · **^ Top** #**130** 09.17.2007

Its great that you are doing something to increase your shoulder strength, as doing something is better than doing nothing. I must caution you to be extremely careful using the wrist weights as they can cause joint pain and damage if used improperly. Weight training with dumbell weights for about an 1hr every other day would be a much better form of weight training for you.
You want to start with dumdbells that you are able to press above your head for at least 10 repititions. Doing this will greatly increase and speed up your strength gains. Also what about your diet? What are your eating habits like? Diet at any age is extremely important and more so at this point in your life. Tweaking your diet and eatting habits will also accelarate your gains.
At any rate, I think that you are doing a great job and I encourage keep working toward your goals. Remember this " you will get what you give in fitness". If you give a little you'll get a little, If you give alot the rewards will be great. Keep us posted on your progress.

Thread Tools
Show Printable Version Email this Page
Display Modes	Rate This Thread
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode	Rate This Thread:

Similar Threads
Thread	Thread Starter	Trucker Forum	Replies	Last Post
Eating Healthy on the road	CAJAMK51	Questions From New Drivers	7	02.05.2008 11.19 PM
10 'Healthy' Foods That Aren't So Healthy	Cybergal	Drivers' Health Corner	4	12.13.2007 02.03 PM
How to make my truck more Healthy	pktruckdriver	Drivers' Health Corner	4	03.21.2007 10.26 AM
No need to diet AND exercise to lose weight?	Cybergal	Drivers' Health Corner	11	03.03.2007 01.13 PM
What is a good diet and exercise for truckers	macngeo	Drivers' Health Corner	18	02.13.2007 04.13 PM

Truckers' Trucking Forum/Message Board - The Premiere Truck Driver Forum
Sponsored Links

The Following User Says Thank You to lil daddy#1 For This Useful Post:
IRISHGYPSY (09.11.2008)

The Following User Says Thank You to sweeze For This Useful Post:
IRISHGYPSY (09.11.2008)

The Following User Says Thank You to Attitude:) For This Useful Post:
IRISHGYPSY (09.11.2008)

The Following User Says Thank You to Professor For This Useful Post:
IRISHGYPSY (09.11.2008)

Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)