Staying Healthy as an Analyst

TwoFloors's picture
Rank: Senior Baboon | 180

I will be starting as a first year analyst this summer and am worried about putting back the weight that I've tried so hard to lose this past year. I had the banking internship but since it was unpaid we got to leave fairly early and I always managed to work out and cook my own dinners. I also made my own lunches every day. I realize that I won't be able to do any of this as a full time analyst and I have heard stories of people putting on the "freshmen 15" once again.

I was just curious as to how some of you manage to get in workouts or what types of foods I should try to eat to at least maintain my weight or possibly even improve upon it, even though I think this will be close to impossible since sitting at a desk all day doesn't really help.

I'm grateful for any and all advice.

Comments (233)

Apr 6, 2011

fiber pills!

Apr 6, 2011

Adderall and massive amounts of cocaine use on the weekends.

Okay, so I'm kidding about the adderall.

Apr 6, 2011

staying healthy as an analyst or staying healthy as an analyst?

Apr 6, 2011

i tried but i gave up around October..

Apr 6, 2011

A noble goal indeed, but it's tough. For instance, I just ate an entire sleeve of Oreos.

I think M&I did an article about it a while back.

Apr 6, 2011

This question has been beaten to death on this board. The answer is quite simple: eat healthy. This means no fast food. Eat smaller meals throughout the day, and if you go out to eat (which you definitely will), choose the grilled options. For a good measure of how much to eat during the day, think of it this way: If you could eat a med. sized chicken breast, along with a vegetable, 5 times per day, evenly spread out, you will gain no weight (you might actually lose weight because this is how you train your metabolism to speed up). Just find a way to make your portions smaller and eat about 5 times per day, i.e. every ~3 hours. An example of achieving this is if you go out to lunch, the portions are usually massive, so only eat half of it at lunch, then 3 hours later eat the other half, and there are 2 out of your 5 meals for the day. 90% of how you look and feel has to do with what you put into your body. The other 10% is working out.

MKballer

Apr 6, 2011
mkballer:

Just find a way to make your portions smaller and eat about 5 times per day, i.e. every ~3 hours. An example of achieving this is if you go out to lunch, the portions are usually massive, so only eat half of it at lunch, then 3 hours later eat the other half...

Doing little things like this can go a long way. It will also help you avoid a food coma.

Apr 6, 2011

just say no to the 19" pizza.

Actually fuck, in the us this must be really difficult, where even the lightest starter still has a like 1k cal.

Apr 6, 2011

Snack on fruit.

Apr 6, 2011

But wouldn't coworkers find it weird if an analyst were to bring in 4-6 small meals in containers to eat every 2 or 3 hours throughout the day?

Apr 6, 2011
touchdown227:

But wouldn't coworkers find it weird if an analyst were to bring in 4-6 small meals in containers to eat every 2 or 3 hours throughout the day?

Let them turn into flabby fucks.

Apr 6, 2011
whateverittakes:
touchdown227:

But wouldn't coworkers find it weird if an analyst were to bring in 4-6 small meals in containers to eat every 2 or 3 hours throughout the day?

Let them turn into flabby fucks.

I usually keep some fruit (apples, bananas, something dried maybe) or nuts on my desk to eat throughout the day. Just avoid anything messy or smelly. I find snacking also helps keep my energy levels up.

Also, if you can get to the gym for 30 minutes most evenings, that will go a long way. You really don't need more time than that. Make sure to choose one right by your office.

Apr 6, 2011
touchdown227:

But wouldn't coworkers find it weird if an analyst were to bring in 4-6 small meals in containers to eat every 2 or 3 hours throughout the day?

You got a rough road in front of you if something as stupid as this is of concern.

Apr 6, 2011
Ray Finkle:
touchdown227:

But wouldn't coworkers find it weird if an analyst were to bring in 4-6 small meals in containers to eat every 2 or 3 hours throughout the day?

You got a rough road in front of you if something as stupid as this is of concern.

It is a valid concern, conformity is important on the sell-side. If this is what you intend on doing then go ahead, but just be conscious of perceptions.

Apr 6, 2011

nobody cares if you eat small things throughout the day, come on.

Apr 6, 2011

Fruits are actually not so good - just google Fructose, also almonds (like all nuts) are full of fat...
Just saying.

    • 1
Apr 6, 2011
MaxiMonkey:

Fruits are actually not so good - just google Fructose, also almonds (like all nuts) are full of fat...
Just saying.

Too much fruit is bad for you, as is too much fat. If you could have lean chicken breast for every meal, that'd be great, but a banana and some walnuts are fine for throughout the day when that isn't a realistic option.

Apr 6, 2011
MaxiMonkey:

Fruits are actually not so good - just google Fructose, also almonds (like all nuts) are full of fat...
Just saying.

Almonds are full of "healthy fats" which are necessary for any diet. Carbs are the main source of weight gain, and cutting those will definitely keep you slimmer. The problem with fruits is that they can be high in sugar, which as simple a carb will lead to weight gain

Apr 6, 2011
MaxiMonkey:

Fruits are actually not so good - just google Fructose, also almonds (like all nuts) are full of fat...
Just saying.

Fruits are fine. Always have been, always will be as long as you're not eating cherries all day. I eat 2 oranges a day and a banana before the gym and I'm not fat. Oh and actually, fruits (the most common ones) don't contain fat. Might want to checkup on that. As far as fructose is concerned; if you'd rather ingest aspartame, that's up to you.

And almonds are great snacks. Fat isn't bad.. your body needs fat. The best places to get the fats is from omega 3, olive oil, and nuts.

Apr 6, 2011
MaxiMonkey:

Fruits are actually not so good - just google Fructose, also almonds (like all nuts) are full of fat...
Just saying.

There is nothing wrong with fats. If you watch your carbs you'll be fine. Fat is actually a great energy source

Apr 7, 2011
MaxiMonkey:

Fruits are actually not so good - just google Fructose, also almonds (like all nuts) are full of fat...
Just saying.

People have already pointed out why the fat in almonds is good for you and I would like to address why the sugar in fruit is not bad.

Fruit contains high amounts of dietary fiber which allows the body to intake the sugar content much more slowly. Highly refined sugar and simple carbohydrates (break down into sugar) do not have the benefit of this fiber and enter your bloodstream all at once.

Sugars are broken down by insulin in your bloodstream and any excess sugar is stored as fat. This is why fruit juice and pasta dinners make you fat while eating a healthy diet with plenty of fruit will not cause weight gain.

It seems as though many of you are much more knowledgeable on diet than I am, just making sure this misconception was addressed.

Apr 7, 2011
eriginal:
MaxiMonkey:

Fruits are actually not so good - just google Fructose, also almonds (like all nuts) are full of fat...
Just saying.

People have already pointed out why the fat in almonds is good for you and I would like to address why the sugar in fruit is not bad.

Fruit contains high amounts of dietary fiber which allows the body to intake the sugar content much more slowly. Highly refined sugar and simple carbohydrates (break down into sugar) do not have the benefit of this fiber and enter your bloodstream all at once.

Sugars are broken down by insulin in your bloodstream and any excess sugar is stored as fat. This is why fruit juice and pasta dinners make you fat while eating a healthy diet with plenty of fruit will not cause weight gain.

It seems as though many of you are much more knowledgeable on diet than I am, just making sure this misconception was addressed.

Fruits have a fair amount of fiber but I still tend to limit them. +1 for almonds, the Diamond Wasabi ones and the Habenero Pepper flavored ones are amazing.

I have a mini fridge under my desk. I cook about 4.5lbs of steak, salmon and chicken on Sunday nights, cut it up, put it in containers and bring it in on Mondays with lettuce mixes. I already have different salad dressings, feta and walnuts in there. Since you don't have to microwave the meat for salad, it really doesn't smell. Then I just eat salads all day, straight through lunch. Except I obviously still order seamless, not letting that go to waste :)

I also run in the morning sometimes and lift on the weekends and two weekdays at lunch if at all possible. Right now that's lifting 4x and running 4x a week. Plus I walk the mile to and from work if it's above 32F and not raining. Come at me, bro.

Apr 6, 2011

Eat breakfast.

Also, don't drink soda - that will kill you. If you need something carbonated, have Perrier or something instead.

Apr 6, 2011

I keep protein (bars/powder) in my desk and bring my meals pre cooked in tupperware

Apr 6, 2011

I would second the suggestion of eating small amounts throughout the day. Also avoid sugary beverages, as they are an easy way to get lots of empty calories. Snack on fiber-rich foods to help keep you full and make sure to drink plenty of water. To echo what drexel said, if you can work out for even 20 minutes (ie go for a quick run, whatever) it really makes a difference.

Apr 6, 2011

Eating numerous small meals is the conventional opinion and overrated. Everyone has a different metabolism and there are many that feel better when they skip breakfast. The key is to figure out what is best for your body. This is why studies on how various things affect your health often have conflicting and inconclusive results.

Nuts are generally healthy for you (monounsaturated fats and high in minerals) but again some people feel tired when they eat things that are high in fat. Just depends. Obviously, there are things that are bad for everyone like excessive alcohol use, certain (but not all) drugs, caffeine addiction, binge eating, deep fried foods, sugar, highly processed foods, etc. I also believe that health routines can be detrimental if they are making you miserable, in the end you have to find a balance that is reasonable.

I also think an underrated part of maintaining your health as an analyst is to take care of your sanity - getting laid regularly will go a long way towards preventing burnout. If you can't swing that, then I would recommend some form of meditation or exercise.

Apr 6, 2011
macro:

Eating numerous small meals is the conventional opinion and overrated. Everyone has a different metabolism and there are many that feel better when they skip breakfast. The key is to figure out what is best for your body. This is why studies on how various things affect your health often have conflicting and inconclusive results.

Nuts are generally healthy for you (monounsaturated fats and high in minerals) but again some people feel tired when they eat things that are high in fat. Just depends. Obviously, there are things that are bad for everyone like excessive alcohol use, certain (but not all) drugs, caffeine addiction, binge eating, deep fried foods, sugar, highly processed foods, etc. I also believe that health routines can be detrimental if they are making you miserable, in the end you have to find a balance that is reasonable.

I also think an underrated part of maintaining your health as an analyst is to take care of your sanity - getting laid regularly will go a long way towards preventing burnout. If you can't swing that, then I would recommend some form of meditation or exercise.

How is it overrated? Look at the cutting diets in athletes and bodybuilders, it's always about smaller portions spread throughout the day. Even if you already have a fast metabolism, it will make it faster, which can't hurt as an analyst.

+1 on the sanity.

To the OP, if you just start taking a look at the nutrition facts on the back of the foods you eat, you will get a sense of how many carbs some foods have. Use this calculator, as it is the most accurate I've found, to get a sense for how many calories you need: http://www.freedieting.com/tools/calorie_calculato...
Aim for a calorie range between the Fat Loss and Extreme Fat Loss numbers, and I am sure you will maintain or even lose some weight.

Also, when you go to the gym, you DO NOT need to spend more than 20 minutes on an ellyptical or treadmill. Do your running in intervals, e.g. 2 minutes medium speed (6 mph on treadmill) and then go 1 minute as fast as you can. Repeat this interval for 15-20 minutes and you are golden.

MKballer

Apr 6, 2011
mkballer:
macro:

Eating numerous small meals is the conventional opinion and overrated. Everyone has a different metabolism and there are many that feel better when they skip breakfast. The key is to figure out what is best for your body. This is why studies on how various things affect your health often have conflicting and inconclusive results.

Nuts are generally healthy for you (monounsaturated fats and high in minerals) but again some people feel tired when they eat things that are high in fat. Just depends. Obviously, there are things that are bad for everyone like excessive alcohol use, certain (but not all) drugs, caffeine addiction, binge eating, deep fried foods, sugar, highly processed foods, etc. I also believe that health routines can be detrimental if they are making you miserable, in the end you have to find a balance that is reasonable.

I also think an underrated part of maintaining your health as an analyst is to take care of your sanity - getting laid regularly will go a long way towards preventing burnout. If you can't swing that, then I would recommend some form of meditation or exercise.

How is it overrated? Look at the cutting diets in athletes and bodybuilders, it's always about smaller portions spread throughout the day. Even if you already have a fast metabolism, it will make it faster, which can't hurt as an analyst.

+1 on the sanity.

To the OP, if you just start taking a look at the nutrition facts on the back of the foods you eat, you will get a sense of how many carbs some foods have. Use this calculator, as it is the most accurate I've found, to get a sense for how many calories you need: http://www.freedieting.com/tools/calorie_calculato...
Aim for a calorie range between the Fat Loss and Extreme Fat Loss numbers, and I am sure you will maintain or even lose some weight.

Also, when you go to the gym, you DO NOT need to spend more than 20 minutes on an ellyptical or treadmill. Do your running in intervals, e.g. 2 minutes medium speed (6 mph on treadmill) and then go 1 minute as fast as you can. Repeat this interval for 15-20 minutes and you are golden.

AKA HIIT(hi intensity interval training). For all who don't know what this is I recommend researching it.

Apr 6, 2011
mkballer:
macro:

Eating numerous small meals is the conventional opinion and overrated. Everyone has a different metabolism and there are many that feel better when they skip breakfast. The key is to figure out what is best for your body. This is why studies on how various things affect your health often have conflicting and inconclusive results.

Nuts are generally healthy for you (monounsaturated fats and high in minerals) but again some people feel tired when they eat things that are high in fat. Just depends. Obviously, there are things that are bad for everyone like excessive alcohol use, certain (but not all) drugs, caffeine addiction, binge eating, deep fried foods, sugar, highly processed foods, etc. I also believe that health routines can be detrimental if they are making you miserable, in the end you have to find a balance that is reasonable.

I also think an underrated part of maintaining your health as an analyst is to take care of your sanity - getting laid regularly will go a long way towards preventing burnout. If you can't swing that, then I would recommend some form of meditation or exercise.

How is it overrated? Look at the cutting diets in athletes and bodybuilders, it's always about smaller portions spread throughout the day. Even if you already have a fast metabolism, it will make it faster, which can't hurt as an analyst.

+1 on the sanity.

To the OP, if you just start taking a look at the nutrition facts on the back of the foods you eat, you will get a sense of how many carbs some foods have. Use this calculator, as it is the most accurate I've found, to get a sense for how many calories you need: http://www.freedieting.com/tools/calorie_calculato...
Aim for a calorie range between the Fat Loss and Extreme Fat Loss numbers, and I am sure you will maintain or even lose some weight.

Also, when you go to the gym, you DO NOT need to spend more than 20 minutes on an ellyptical or treadmill. Do your running in intervals, e.g. 2 minutes medium speed (6 mph on treadmill) and then go 1 minute as fast as you can. Repeat this interval for 15-20 minutes and you are golden.

Athletes and bodybuilders also use anabolic steroids, is that healthy? The goal here is not to get cut, but rather to feel good. Many people unnecessarily follow the 5-6 meals dogma. There are several scientific studies that question the metabolic benefits of 5-6 small meals - provides plenty of conflicting evidence. In addition, a big problem with eating frequent small meals is the limitation it brings to your food choices.

Apr 6, 2011

My question about the work out is whether or not it is acceptable to leave your office at like 9pm to go work out, then come back while everyone else is there working. Also, would would most people come back in their shirt/ties or just kind of work out in plain clothes?

Apr 6, 2011
TwoFloors:

My question about the work out is whether or not it is acceptable to leave your office at like 9pm to go work out, then come back while everyone else is there working. Also, would would most people come back in their shirt/ties or just kind of work out in plain clothes?

eh this is always somewhat tricky. facetime is group dependent. generally it's okay for you to peace out for an hour at night when all the senior people are gone, but you run the risk of being known as "that guy" who leaves to workout while your other analyst buddies are in the office (even if they're not working). people talk, and your MD will know. it's not a huge deal if you're a rockstar and work hard during the day, but it's a risk that needs to be noted.

Apr 6, 2011

also the thing about fruit is that you don't have to eat much of it to feel full, depending on the fruit. eating one apple makes you feel surprisingly full. no one has ever gotten fat eating fruits/veggies/protein all day. there's just no way because it has so much fiber that you won't be able to eat massive amounts.

Apr 6, 2011

i'm day 3 into my internship...I eat the same thing everyday (i've been used to it for a few years now) and eat atleast 5 times a day:

-7:30 AM Eat breakfast at home
-11 AM have a protein shake (in a shaker cup) and some nuts or a granola bar- either bring the protein jug and leave it in your company kitchen cupboard (if you have one) or bring shaker cup with powder in it to work
-1 PM have lunch from one of those "make your own salad places" Load it up with some lean meats, healthy fats and greens
-5 i'll have another protein shake and some nuts or a granola bar
-Grab something to eat on my way home around 9 (Chicken/Beef/Lamb/Etc)
-Hit the gym from 930-1030 PM (if your in the gym for more than an hour, your wasting time)
- Eat once more small meal before bed

Go to bed around 12-1230

Drink alot of water throughout the day...No juice, No soda (sometimes diet), Coffee black with splenda maybe some skim milk.

Avoid eating shitty foods and exercise 4-5 times a week and you should be okay.

Apr 6, 2011
idragmazda:

-Hit the gym from 930-1030 PM (if your in the gym for more than an hour, your wasting time)

Very very untrue, it all depends what you want to achieve with your training. Anyone who tells you this is true is full of BS.

"It's a little like wrestling a gorilla. You don't quit when you're tired you quit when the gorilla is tired"
-Robert Strauss

Apr 7, 2011
Veni Vidi Vici:
idragmazda:

-Hit the gym from 930-1030 PM (if your in the gym for more than an hour, your wasting time)

Very very untrue, it all depends what you want to achieve with your training. Anyone who tells you this is true is full of BS.

If your a relatively healthy (read: not fat, overweight, or something along these lines), fit person there is no need for you to be in the gym for more than one hour. If you're in the gym for more than an hour, your body will go into a catabolic state rather quickly. In addition, wtf are you doing in the gym for more than an hour? If your waiting 5 mins between sets, then you should probably just give up and go home.

30-40 mins of lifting, 20-30 mins of cardio and you should be out. Any more is unnecessary, unless you sit around and socialize with everyone. Any person who is truely knowledgeable about nutrition and fitness will tell you teh same.

And whoever is said fats are no good is obviously clueless, do not listen to this person.

I eat a high fat (mono and poly unsat), moderate protein, and low carb diet year round. I'm healthy as can be. I never have any energy issues, I stay focused and I work out pretty hard.

Apr 7, 2011
Veni Vidi Vici:
idragmazda:

-Hit the gym from 930-1030 PM (if your in the gym for more than an hour, your wasting time)

Very very untrue, it all depends what you want to achieve with your training. Anyone who tells you this is true is full of BS.

What if I'm playing basketball, I'm wasting my time if I'm in the gym for more than an hour what kind of advice is this.

The answer to your question is 1) network 2) get involved 3) beef up your resume 4) repeat -happypantsmcgee

WSO is not your personal search function.

Apr 6, 2011

Mount a TRX Trainer on the ceiling of your office and bam you have a portable gym.

Apr 6, 2011

Just throw this up on your MD's office door.

http://www.officialtower200.com/Index?adid=ggltwr&...
"You got a door? You got a gym."

Apr 7, 2011

Circuit training would probably be good for you - maintain (and slightly build) some muscle mass while reducing fat. Make sure to stretch and warm up adequately before doing bear crawls, lunges, etc. And read Starting Strength by Mark Rippetoe - use those fundamental exercises in your circuits.

People tend to think life is a race with other people. They don't realize that every moment they spend sprinting towards the finish line is a moment they lose permanently, and a moment closer to their death.

Apr 7, 2011

+1 on short, high intensity workouts. I have an (association) football referees' watch with an automatic 45' timer on it; I set that when I start my workout, and when it beeps, I'm done. 60-90 seconds between sets, and sometimes supersets if I'm trying to push it. I can get in a complete workout, including warmup, stretching, and cool down in that time easily.

With cardio, there is no reason not to go hard. Unless you're training for a marathon, there's no benefit in pacing yourself. Hard cardio, especially intervals, will improve your VO2 max much faster, help your cardio fitness, and increase your metabolism and keep it up.

I don't really eat 5-6 meals; more like 3 main meals, and then healthy snacks throughout the day, trying to hit on the food groups that I'm unlikely to get in a main meal.

Apr 7, 2011
drexelalum11:

+1 on short, high intensity workouts. I have an (association) football referees' watch with an automatic 45' timer on it; I set that when I start my workout, and when it beeps, I'm done. 60-90 seconds between sets, and sometimes supersets if I'm trying to push it. I can get in a complete workout, including warmup, stretching, and cool down in that time easily.

With cardio, there is no reason not to go hard. Unless you're training for a marathon, there's no benefit in pacing yourself. Hard cardio, especially intervals, will improve your VO2 max much faster, help your cardio fitness, and increase your metabolism and keep it up.

I don't really eat 5-6 meals; more like 3 main meals, and then healthy snacks throughout the day, trying to hit on the food groups that I'm unlikely to get in a main meal.

If you're goal is to build muscle you don't wanna do high intensity cardio. Other than that, I agree.

Apr 7, 2011
txjustin:
drexelalum11:

+1 on short, high intensity workouts. I have an (association) football referees' watch with an automatic 45' timer on it; I set that when I start my workout, and when it beeps, I'm done. 60-90 seconds between sets, and sometimes supersets if I'm trying to push it. I can get in a complete workout, including warmup, stretching, and cool down in that time easily.

With cardio, there is no reason not to go hard. Unless you're training for a marathon, there's no benefit in pacing yourself. Hard cardio, especially intervals, will improve your VO2 max much faster, help your cardio fitness, and increase your metabolism and keep it up.

I don't really eat 5-6 meals; more like 3 main meals, and then healthy snacks throughout the day, trying to hit on the food groups that I'm unlikely to get in a main meal.

If you're goal is to build muscle you don't wanna do high intensity cardio. Other than that, I agree.

This is absolutely wrong. HIIT training spikes insulin and testosterone levels, which are both needed to grow muscle. Have you ever seen olympic sprinters? Those are the most ripped guys I've ever seen.

MKballer

Apr 7, 2011

I know a dude who runs the five miles into work and home again every day. He's a fucking machine, though.

Apr 7, 2011
Clarkey:

I know a dude who runs the five miles into work and home again every day. He's a fucking machine, though.

wtf just reading that makes me tired. energizer bunnies... how the fuck do you do it?!!?!?!?!?!?!

Apr 7, 2011
GotBushels:
Clarkey:

I know a dude who runs the five miles into work and home again every day. He's a fucking machine, though.

wtf just reading that makes me tired. energizer bunnies... how the fuck do you do it?!!?!?!?!?!?!

Cocaine. Gotta spend the bonus on something.

Bottom bucket gets crack tho.

Apr 7, 2011

However, I must add that you seem quite knowledgeable in nutrition which you should receive some credit for so you don't seem to be completely lost in the the field.

"It's a little like wrestling a gorilla. You don't quit when you're tired you quit when the gorilla is tired"
-Robert Strauss

Apr 7, 2011

I bought the TNT Cable System so I can work out from anywhere.

http://www.lifelineusa.com/products/tnt-cable-syst...
I put on ~15 lbs eating like a pig and lifting twice a week (like Ferriss recommends in 4HB) since I am naturally damn skinny and was trying to put on weight. I was definitely bigger but also got a bit bigger around the gut -- was up to 182lbs at 6'1", which for me is heavy.

I've since tried to "cut" but have found that I just lost most of my muscle and kept most of my gut, haha...so I'm just going to start eating a lot again and increase my lifting intensity / try to incorporate some high intensity interval training...i am also only going to drink 1-2 times a week which I think will help.

Also, a diet that is low in SIMPLE carbs, high protein, high good fats is the way to go to stay lean.

good luck guys!
Patrick

Apr 7, 2011

Try to get enough sleeps, most difficult and thus important.

Apr 7, 2011

The M&I articles referenced are worth noting. I'll admit that I definitely struggle with the "eating healthy" aspect. I think a lot of it stems from the fact that you're at the office for so long and working on so many projects and it's non-stop, day after day, so eating a salad instead of comfort food for dinner can be very hard. Definitely noticed that today, even though I ate oatmeal for breakfast and a salad for lunch. By the time you get to the night and you've got Seamless open everything looks DELICIOUS. Trying your best to utilize self control and eating small meals helps to mitigate against it as others mentioned. I will order double or even triple portions for dinner of salads/lean wraps/vegetables, and save it for the next day's or even next 2 days' lunch.

As far as bringing in stuff to snack on, every person in my group keeps stuff at their desk like granola bars, almonds, Cheerios for the morning, fresh fruit etc. You'll notice that a lot of people are trying to eat healthy and will take the smaller meals more frequently approach so you won't be isolated in that regard.

Apr 7, 2011

Good stuff on HIIT.

It might seem gimmicky, but those CrossFit/P90x workouts really are reasonably effective, especially given the time constraints of banking. I have never met a shredded analyst, but it is possible to stay toned with some short duration, high intensity work outs.

The advantage with stuff like p90x/insanity is that it can be done at home; cutting out that extra stop at the gym can save you a few minutes. Then again, I am a morning workout person. I doubt anybody has the energy to workout at 2am, so sneaking out to the gym around 10 pm might be best in some cases.

Apr 7, 2011

And let me clarify, doing HIIT is not what I was referring to. I apologize for the misinterpretation.

Apr 9, 2011

lol you guys are hilarious. How hard is it to eat less shit, move more in the free time you have? You don't need an elaborate meal plan.

And to whoever said you need to eat 4-6 meals a day... that's simply rubbish based on nothing. "Training" your metabolism? Get a liberal arts education, taking some anatomy/physiology, realize that what you just said is retarded beyond belief.

Until you're a pro athlete working out multiple times a day, six times a week, you don't need to eat like one.

Apr 9, 2011

Watch what you eat and exercise several times a week. It's that simple.

Apr 9, 2011

Wow I feel sorry for you guys, I can literally eat as much as I want and not gain any weight.

Apr 9, 2011
JeffSkilling:

Wow I feel sorry for you guys, I can literally eat as much as I want and not gain any weight.

Some of us have goals beyond not being fat. Do you lift or are you just "skinny fat," the kind of low BMI, moderate body fat % guy with no hint of definition? You'll be knocking 'em dead on the beach this Summer, I'm sure.

Apr 9, 2011
RiskyBizness:
JeffSkilling:

Wow I feel sorry for you guys, I can literally eat as much as I want and not gain any weight.

Some of us have goals beyond not being fat. Do you lift or are you just "skinny fat," the kind of low BMI, moderate body fat % guy with no hint of definition? You'll be knocking 'em dead on the beach this Summer, I'm sure.

U jelly?

Apr 9, 2011

Overcomplicating it guys.

  1. If bulking, calories in > calories out. If cutting, calories out > calories in.
  2. Hit daily protein requirement (1.2g per lb of LBM), keep fiber high. Plenty of fresh fruit and veggies. Otherwise, eat whatever you want as long as calories are kept in check.
  3. Lift 3 or 4 days a week focusing on key compound lifts (squats, deads, and bench) with isolation work to target areas of improvement. Aim for progressive overload. Sprinkle a bit of cardio in to fine-tune fatburning.
  4. If bulking, aim to add 1-2 lbs per week. If cutting, aim to lose 1-2lbs per week.
  5. Acquire females.
Apr 9, 2011
alpha mail:

Overcomplicating it guys.

  1. If bulking, calories in > calories out. If cutting, calories out > calories in.
  2. Hit daily protein requirement (1.2g per lb of LBM), keep fiber high. Plenty of fresh fruit and veggies. Otherwise, eat whatever you want as long as calories are kept in check.
  3. Lift 3 or 4 days a week focusing on key compound lifts (squats, deads, and bench) with isolation work to target areas of improvement. Aim for progressive overload. Sprinkle a bit of cardio in to fine-tune fatburning.
  4. If bulking, aim to add 1-2 lbs per week. If cutting, aim to lose 1-2lbs per week.
  5. Acquire females.

This is without a doubt the best post in this thread.

Apr 9, 2011

I have an idea.

1) Get up early
2) wreck yourself in the gym before work
3) stop being pussies.

If I had asked people what they wanted, they would have said faster horses - Henry Ford

Apr 9, 2011
happypantsmcgee:

I have an idea.

1) Get up early
2) wreck yourself in the gym before work
3) stop being pussies.

Only way to do it. oh and healthy snacks at work to offset the insane amount of candy i eat, like, all the time.

may I also suggest the hangover workout. Nothing like a long night of drinking, tearing yourself out of bed for a run to make you feel like you lost 10lbs. ok maybe 2.

  • Mr. Cheese
  •  Apr 9, 2011

Wake up early. Take N.O Xplode..

Problem solved

Apr 9, 2011

^ white flood also good.

Apr 17, 2011
can_lah:

^ white flood also good.

I personally prefer Jack3d or SuperPump for my pre-workout supplement. It's best to cycle your pre-workouts so right now I'm using Shock Therapy by Universal. I'm definitely a fan .. might go back to Jack3d after this tub though.

As far as staying in shape I'm a hard gainer (6'1 // 180) trying to bulk up so right now I'm on a weight gainer (Cytogainer) but only taking half the recommended scoops every day. Combine that with a whey protein, multi-v, and a pre-workout. I work out probably 5 days/wk and have started to get back in aerobic shape by doing some light cardio every day to keep the college beer gut off.

I like to hit the gym for awhile when I go (1.5-2 hours) so I can definitely imagine my workouts changing when I enter the work world ... possibly even this summer during my internship. I can definitely imagine it being hard to stay in shape working 80-120 hr weeks (even if your no longer binge drinking every night like college).

Hoosier Nation

Apr 10, 2011

I'll tell you why you are fighting a losing battle.

You can eat as healthy as you want. But you will be sedentary all day, and you will be flooded with stress hormones on a regular basis. Those things will guarantee you that your body will convert your salad with vinagerette dressing and your grilled chicken into fat. EVEN with exercise, the sedentary/stress lifestyle = weight gain. Google up a study on this if you don't believe me.

I know of no one who has been able to survive their first year analyst or associate stint without gaining terrible amounts of weight. In school I was 170; by the end of Y1 I was 190; now I am 205, even working out 4+ days a week.

Apr 10, 2011
ivoteforthatguy:

I'll tell you why you are fighting a losing battle.

You can eat as healthy as you want. But you will be sedentary all day, and you will be flooded with stress hormones on a regular basis. Those things will guarantee you that your body will convert your salad with vinagerette dressing and your grilled chicken into fat. EVEN with exercise, the sedentary/stress lifestyle = weight gain. Google up a study on this if you don't believe me.

I know of no one who has been able to survive their first year analyst or associate stint without gaining terrible amounts of weight. In school I was 170; by the end of Y1 I was 190; now I am 205, even working out 4+ days a week.

If you work out 4 days a week, eat reasonable meals/lean protein, and don't binge drink 5 nights a week there is no way you are going to gain that much weight. If you burn the same number of calories you put into your body you are not going to gain weight, it aint rocket science.

Apr 10, 2011
awm55:
ivoteforthatguy:

I'll tell you why you are fighting a losing battle.

You can eat as healthy as you want. But you will be sedentary all day, and you will be flooded with stress hormones on a regular basis. Those things will guarantee you that your body will convert your salad with vinagerette dressing and your grilled chicken into fat. EVEN with exercise, the sedentary/stress lifestyle = weight gain. Google up a study on this if you don't believe me.

I know of no one who has been able to survive their first year analyst or associate stint without gaining terrible amounts of weight. In school I was 170; by the end of Y1 I was 190; now I am 205, even working out 4+ days a week.

If you work out 4 days a week, eat reasonable meals/lean protein, and don't binge drink 5 nights a week there is no way you are going to gain that much weight. If you burn the same number of calories you put into your body you are not going to gain weight, it aint rocket science.

Yeah this guy is clearly doing something extremely wrong. Also love the hyperbole... how NO ONE has been able to survive their first year without gaining a lot of weight. It's complete crap. Some people make it a point to eat healthy, work out, and, in general, take care of their bodies. Others do not.

In my group, ~60% have stayed around the same weight, maybe gaining or losing a few pounds here and there. On the whole, however, I would say that fitness levels have declined for most (not all) members of the 60%.

~20% have improved their physique and overall fitness level. And then the remaining 20% has put on some weight, but nothing crazy. That last 20% simply doesn't care to work out and just likes to enjoy food. They seem pretty nonchalant about the weight gain.

Apr 10, 2011

I just want to thank all of you guys responding. Lots of goo ideas that I'm definitely going to try and incorporate for next year.

Apr 11, 2011

Anyone have experience with TNT cable resistance bands? Trying to figure out if it's worth it. Seems like it would give you a decent upper body workout, but not so sure about legs.

http://www.lifelineusa.com/products/resistance-ban...
http://www.lifelineusa.com/products/strength/porta...

People tend to think life is a race with other people. They don't realize that every moment they spend sprinting towards the finish line is a moment they lose permanently, and a moment closer to their death.

Apr 11, 2011

I was up ~5-10 lbs after the first 6 months into my first year. As somewhat of a health nut before banking, I completely lost my desire to live a healthy lifestyle, which really killed me.

Over the past month i've been hitting the gym somewhat consistently and eating better.. feels great and my productivity/motivation has improved

Having a solid gym in your apartment building is crucial - it is convenient to wake up, eat a light meal and hit the gym before work

Apr 12, 2011

has anyone ever considered biking to work? or is summer in NYC way too hot for that? (I know they probably dont, but...) do BB banks have bike racks or places to store bikes? It seems I won't have much gym time this summer so If I could theoretically bike from soho up to work every day instead of taking the metro I could kill 2 birds with one stone.

Someone stop me if this is a ridiculous idea please :)

Also in terms of nutrition... calories in < calories out. To figure out if you're on the right side of the equation, are you eating salads or are you eating cheeseburgers? Yall are making this more complicated than it needs to be!

Apr 12, 2011
cfeld90:

has anyone ever considered biking to work? or is summer in NYC way too hot for that?

I love biking back where I'm from but you could not pay me to get on a bike in Manhattan. Taxi drivers here are off their fucking rockers and I would be in constant fear of being run over or of hitting car doors that are being opened.

I think that has more to do with it than the heat, although maybe there are braver souls out there who bike around Manhattan...

Apr 12, 2011
Otter.:
cfeld90:

has anyone ever considered biking to work? or is summer in NYC way too hot for that?

I love biking back where I'm from but you could not pay me to get on a bike in Manhattan. Taxi drivers here are off their fucking rockers and I would be in constant fear of being run over or of hitting car doors that are being opened.

I think that has more to do with it than the heat, although maybe there are braver souls out there who bike around Manhattan...

London is the same way, EVERY person I know who bikes in central London has been seriously hit by a car or has hit a pedestrian at one time or another.

Apr 12, 2011

I have had the same problem, but the long hours did quite the opposite for me. I was thin and haggard and stressed like hell but I ate a lot, although I didn't eat a lot of junk food and like you i was parked at the computer the whole day. What I did was I bought a couple of weights and did basic yoga while I was at my desk. Every 2 hours I'd get up and do some stretching and lifting (fortunately I can do that at the office). I also drank a lot of water. It'll make you go to the restroom a lot more frequently but it is worth it.

Ask me about the Solo 401k and Ultimate IRA.

Apr 17, 2011

What kind of "quick" cardio do you guys do anyway? I used to swim everyday but things have been so hectic lately that I'm lucky to get in two workouts a week now.

People like Coldplay and voted for the Nazis, you can't trust people Jeremy

Apr 17, 2011
Jorge:

What kind of "quick" cardio do you guys do anyway? I used to swim everyday but things have been so hectic lately that I'm lucky to get in two workouts a week now.

Treadmill intervals

If I had asked people what they wanted, they would have said faster horses - Henry Ford

Apr 25, 2011
happypantsmcgee:
Jorge:

What kind of "quick" cardio do you guys do anyway? I used to swim everyday but things have been so hectic lately that I'm lucky to get in two workouts a week now.

Treadmill intervals

Or bike intervals. Idea is basically the same, I switch off to get some variety and avoid too much stress on my knees

Apr 19, 2011
Jorge:

What kind of "quick" cardio do you guys do anyway? I used to swim everyday but things have been so hectic lately that I'm lucky to get in two workouts a week now.

Circuits, man. Both muscle and cardio training. Example:

  • Pull ups, 6-10 reps
  • Weighted push ups (25lb plate), 15 reps
  • Squats (135 lbs), 10 reps
  • Dead lifts (135 lbs), 10 reps

No rest in between these exercises. That equals one circuit. Do two more. Shouldn't take you more than 20 minutes and you will be DYING. Up the weight if necessary.

People tend to think life is a race with other people. They don't realize that every moment they spend sprinting towards the finish line is a moment they lose permanently, and a moment closer to their death.

Apr 18, 2011

Stairmaster 20 or 25 min

Apr 25, 2011

Just to be clear, treadmill is not the same as real running. You can simulate real running on a treadmill by adding 1-2% incline. Interval training like fartleks or Yasso 800s are great.

If you wanna use one of your 20 free articles on NYT this is interesting --> http://www.nytimes.com/2011/04/17/magazine/mag-17e...
I have two fridges at school that I'm going to give away for next to nothing if I don't find a better use for them. Would I be a huge tool if I snuck in a mini-fridge to work and stashed it under my desk? I can also put dumbbells and even a foot bath down there. Basically mind-numbing work with the hidden comfort of a 5-star hotel.

Apr 25, 2011
LeveragedFiend:

Just to be clear, treadmill is not the same as real running. You can simulate real running on a treadmill by adding 1-2% incline. Interval training like fartleks or Yasso 800s are great.

If you wanna use one of your 20 free articles on NYT this is interesting --> http://www.nytimes.com/2011/04/17/magazine/mag-17e...
I have two fridges at school that I'm going to give away for next to nothing if I don't find a better use for them. Would I be a huge tool if I snuck in a mini-fridge to work and stashed it under my desk? I can also put dumbbells and even a foot bath down there. Basically mind-numbing work with the hidden comfort of a 5-star hotel.

Also, running on the treadmill at 0 grade is a fantastic way to fuck up your knees (happens with long-term use).

I would hold off on anything that makes you stand out until a few months into the job. You need to first establish a good work reputation and then you can start taking liberties. Don't give people a reason to think negatively of you, no matter how stupid the reason. Wall St is incredibly judgmental.

Apr 25, 2011
DontMakeMeShortYou:
LeveragedFiend:

Just to be clear, treadmill is not the same as real running. You can simulate real running on a treadmill by adding 1-2% incline. Interval training like fartleks or Yasso 800s are great.

If you wanna use one of your 20 free articles on NYT this is interesting --> http://www.nytimes.com/2011/04/17/magazine/mag-17e...
I have two fridges at school that I'm going to give away for next to nothing if I don't find a better use for them. Would I be a huge tool if I snuck in a mini-fridge to work and stashed it under my desk? I can also put dumbbells and even a foot bath down there. Basically mind-numbing work with the hidden comfort of a 5-star hotel.

Also, running on the treadmill at 0 grade is a fantastic way to fuck up your knees (happens with long-term use).

I would hold off on anything that makes you stand out until a few months into the job. You need to first establish a good work reputation and then you can start taking liberties. Don't give people a reason to think negatively of you, no matter how stupid the reason. Wall St is incredibly judgmental.

Thanks, I sorta knew the answer to that one anyway.

Never knew treadmill running fucks up the knees. Elliptical is a great way to reduce impact despite its girliness. Has anybody mentioned spinning? It's 45-1hr, low-impact, brutal, and you can stare at spandex booties the whole time.

Apr 25, 2011
DontMakeMeShortYou:

Also, running on the treadmill at 0 grade is a fantastic way to fuck up your knees (happens with long-term use).

Any exercise done frequently enough will eventually wear out your body and cause injury,.

My favourite exercise is actually the rowing machine, which is a great high intensity workout, although I managed to injure myself doing that as well when I was younger (tore a muscle from repetitive stress).

But yeah, put some incline on your treadmill. Not only are you going to injure yourself, you're just wasting your time if you're on 0 grade. Leave that to the grandmas who want to go for a walk.

And co-sign on avoiding standing out - you can bring in a fridge, but there's one in the kitchen stocked with smoothies and waters, so why bother? What you should do is put one of those minifridges on either side of your couch at your apartment, and fill them with beer. That way you never have to get up when you are lucky enough to be out of the office and watching sports.

Apr 25, 2011

Get yourself a good protein/calorie supplement and work out as often as you can. Stick to less explosive and tiring workouts so you don't tire yourself out too much

    • 1
Apr 25, 2011

Weight training?

Apr 25, 2011

Yes, I personally don't do much cardio because I'm focused on building muscle and strength. It depends on your goals. Too much cardio will make you tired during your job.

Apr 25, 2011
Nicks47:

Yes, I personally don't do much cardio because I'm focused on building muscle and strength. It depends on your goals. Too much cardio will make you tired during your job.

this is incorrect. having better cardiovascular helps your sleep cycle and will actually make you feel more energized throughout the day because your resting heart rate is low. I will say that cardio in the morning may make you tired, I was extremely tired when I went for morning runs, it would usually hit me about 2.5 hours after being at work. I'd recommend doing cardio in the evenings.

if you want to bulk up, do circuit training so you still get the cardio benefit. the new 300 workout takes maybe 30 minutes and you will be gassed afterwards. also look up Jack Groppel's "The Corporate Athlete," I think it's on thriftbooks.com so should be cheap. it's a book written specifically for people who are in demanding work environments but want to remain healthy.

    • 3
Apr 25, 2011
Nicks47:

Yes, I personally don't do much cardio because I'm focused on building muscle and strength. It depends on your goals. Too much cardio will make you tired during your job.

ok...good to see you have no idea what you are talking about

Apr 25, 2011

Shouldn't really need more than ~1 hr in the gym if you're just lifting. So lift after work, or whenever you have time. As for food, look into intermittent fasting. You'll be fasting 16 hours a day, and eating for 8, so try and get a huge lunch in and a huge dinner. Everything in between that try and get some protein bars (Quest bars are the GOAT) or something.

    • 1
    • 1
Apr 25, 2011
EUGTR:

Shouldn't really need more than ~1 hr in the gym if you're just lifting. So lift after work, or whenever you have time. As for food, look into intermittent fasting. You'll be fasting 16 hours a day, and eating for 8, so try and get a huge lunch in and a huge dinner. Everything in between that try and get some protein bars (Quest bars are the GOAT) or something.

this is also only marginally correct. if you have a slower metabolism and aren't doing much cardio, that huge dinner will be stored as excess sugars and then turn into fat stores. bad news for trying to get pool ready.

also I'm not sure about fasting, I've always heard and I have a few friends who are personal trainers who agree that eating 3 meals a day with strategic snacking is still the way to go. reason being you end up eating less than you would if your body is in a state of craving. think about it like this, if you starve your body and then feed it it thinks it will be starved again, so what does it do? stores that energy as fat/sugar to call upon when you're starving it. whereas if you're constantly consuming a little something, it will be consistently burning (assuming your workouts are good).

Apr 25, 2011

Use your nightly seamless money to order both lunch and dinner. Saves you money and forces you to get smaller portions

    • 1
Apr 25, 2011

walk to work if you do not live far. eat light and throughout the day, that should keep your blood sugar level constant.

Apr 25, 2011

How easy is it for 1st years to sneak out at lunch for an hour workout? That would probably be ideal. Work 9 to 12, workout 12 to 1, quick lunch, then grind the rest of the day + seamless. Working out before work seems like a stretch after working till 1 or 2am the night before, and working out after is void for the same reasons. Thoughts?

    • 2
Apr 25, 2011
CorpFinanceGuy:

How easy is it for 1st years to sneak out at lunch for an hour workout? That would probably be ideal. Work 9 to 12, workout 12 to 1, quick lunch, then grind the rest of the day + seamless. Working out before work seems like a stretch after working till 1 or 2am the night before, and working out after is void for the same reasons. Thoughts?

Almost impossible. Unfortunate, because you're right, it would be ideal. I used to (try to) work out in the mornings; it really only works if you have a few friends or coworkers to make you buy in. Otherwise, it's not hard to go around dinnertime most nights.

Apr 25, 2011

Eat real food. Keep some Almonds at your desk as a snack instead of chips or candy. Drink something before having a snack to see if your body was just thirsty or is really hungry. Get in some exercise at least 3-4 times a week.

Apr 25, 2011
AcctNerd:

Eat real food. Keep some Almonds at your desk as a snack instead of chips or candy. Drink something before having a snack to see if your body was just thirsty or is really hungry. Get in some exercise at least 3-4 times a week.

Almonds or nuts are good in general, but at the same time they are very calorie dense because of the fat, so be careful with that.

I would rather suggest having no food at your desk at any time, just to separate the environments, you do not want to get used to snacking while working. Just drink some cold water when you feel hungry. I'll also suggest intermittent fasting - though the 8/16 split seems not really worth it for me, I would go for something more drastic 6-4/18-20, as it will give the body more time in the fasted state plus you just will not be able to eat so many calories physically in a shorter amount of time.

Apr 25, 2011

Drink LOTS of water. Avoid other beverages if you can. TBH, loose leaf teas (Disclaimer: NOT David's Tea or Teavana...) helped me a lot more than coffee.

Mr.Mathie | Ideas are nothing without execution - Jeux de Commerce Central

Apr 25, 2011

Any thoughts on crossfit?

Apr 25, 2011
Apr 25, 2011

Avoid anything iced (even water) was a suggestion I received during my internship. But I'm also curious about advices for mental health (e.g. ways to vent, sleep well at night).

Apr 25, 2011

I won't comment on anything except iced water, but drinking iced water is great for your metabolism versus almost anything else.

Apr 25, 2011

Being too tired after work will surely decrease your performance when exercising.

Apr 25, 2011

This is definitely not a substitute for actually working out a few times a week, but try installing a pull-up bar somewhere conspicuous in your apartment. I'd suggest a doorway or hall which you HAVE to walk through frequently. Every single time you walk under that pull-up bar, force yourself to do X number of pull-ups (depending on your starting point). Every once in awhile, force yourself to max out. Even not spending much time at home, you'll still probably pass under it 3-6 times a day coming and going and will it result in anywhere from 10-70 pull-ups a day depending on your initial ability. Also, it won't take up any time that you'll actually notice and it WILL help. Pull-ups are the shit. I did this on a couple of deployments in my stateroom and it kept me sane and somewhat in shape while working 16+hr days for months on end doing circles in the middle of the ocean with no good gym facilities onboard.

    • 2
Apr 25, 2011

Limit your alcohol consumption.

    • 1
Apr 25, 2011

Stackers and coffee for breakfast - bottle water for lunch.

Apr 25, 2011

Schedule your work outs on "downtime". My schedule is Wednesday-Friday-Sunday

I know by Friday afternoon/evening you'll be tired, but set a workout on Friday (depending on work culture, maybe 5-7pm) and then another workout sometime on Sunday. You KNOW you can get these unless you're literally on some crazy deal that sucks up 110 hours of your week.

I think 3 workouts is pretty ok for still making gainz so you just have to fit in one workout sometime Monday-Thursday now, ideally Wednesday, so you have Wednesday-Friday-Sunday, one day break in between. Usually my "Wednesday" workout I just choose the best slot that fits into my work schedule.

Of course, this requires prioritization, do you want to slot in a workout over a potential social event on Friday night? It's up to you where your priorities lie.

Apr 25, 2011
waterbucket:

Of course, this requires prioritization, do you want to slot in a workout over a potential social event on Friday night? It's up to you where your priorities lie.

This man speaks the truth and what it truly comes down to

Apr 25, 2011

Use seamless to buy your between-meal snacks/dinner - it's better to get breakfast and lunch elsewhere so no one thinks you're anti-social

speed boost blaze

Apr 25, 2011

Most important thing is to watch your diet. If you are an analyst in Investment Banking, you will have very few weeks that you can even fit in the gym 3 times during the week. Diet is absolutely fundamental.

Also, utilize your weekends. I personally have been doing stronglifts 5x5 for the last year or so, so I don't generally work out two days in a row but always try to get a Saturday or Sunday work out. I feel that a stronglifts type program is your best bet. You can get a great workout in in under an hour and burn a ton of fat while maintaining a nice physique.

I average 2-3 sessions per week and am able to look good and stay reasonably fit (admittedly I get very frustrated with my progress sometimes but that is part of the job, you can't have it all).

But seriously, watch your food intake.

    • 1
Apr 25, 2011

Switch to the paleo diet and don't look back. Lift weights 3x per week, with at least moderate intensity. Get on a treadmill/find a field, do sprints once per week.

Apr 25, 2011

My mom is a registered dietitian. I have been living and breathing nutrition and taxes (Dad) for my entire life.

It all comes down to calories in minus calories out.

Stay away from snacks at work. Drink coffee or tea instead when you get bored. (I drink my tea straight further avoiding calories)

Walk home at night. At 4 mph, a mile of walking takes 15 minutes and burns ~90 calories. And you can do it without even changing.

Devote two hours to exercise on the weekends. You can *easily* change, burn 500 calories on the treadmill or eliptical, shower, and change again in the space of an hour.

Eat lots of fruits and vegetables. You're a banker; spending more on eating better is a really good way to stay healthy. Blueberries, leafy green vegetables, all good stuff. Research suggests that the phytonutrients in these vegetables and fruits also keep you from getting hungry.

Avoid fried foods.

Chicken and fish are generally healthier than other meats. But a hamburger here and there won't kill you.

Depending on your boss and your downtime, if your building has a gym, you may be able to disappear to exercise for an hour if you are pulling more than 12-13 hours/day.

Apr 25, 2011
IlliniProgrammer:

It all comes down to calories in minus calories out.

So you believe macros are entirely irrelevant??

100% caloric intake from sugar even at your maintenance level is not going to work out very well for you in my opinion.

Apr 25, 2011

I agree on the meat comments. I eat white meat throughout the week (mostly chicken, sometimes fish) and reward myself with hamburgers, pizza, mexican food, whatever on the weekends. makes it much easier to stick to a healthy diet when I can schedule when I'm going to cheat.

    • 1
Apr 25, 2011

It's common sense really...

1. Good diet (not going to touch on this, as there seems to be a million different viewpoints)
2. Try your absolute best to log 7 hours of sleep. Super important. Do the research.
3. Exercise. If you really want you...you can log an intense workout in 30 mins.
4. Take it easy on the booze.
5. Try to walk around every hour. Sitting is the new smoking according to research.
6. Listen to mom, and floss.

Please don't quote Patrick Bateman.

    • 1
Apr 25, 2011

To me, the most important factor is your diet. Keep your calories at maintenance level and also pay attention to your macros with an emphasis on protein where possible (Zone diet is reasonable macro split in my opinion).

For workout, if you can get into the gym 4 times a week that should be enough and I would stick to compound lifts and high intensity cardio like sprints (no steady state cardio). If you're naturally an ectomorph, I'd drop the cardio altogether. The heavy compound lifts (squats, DLs, bench, shoulder press, etc) will help keep your testosterone high as well.

Apr 25, 2011

So a couple thoughts on this:

1. This may seem silly to some people, but don't sacrifice nutrition to save a few bucks. It's really easy to go and grab a five dollar lunch special somewhere but spring for the salad or something that won't send you into a food coma for the entire day. I realize this probably doesn't apply to you considering seamless, but it's worth mentioning IMO.

2. Don't fall into the trap of sitting around drinking nothing but coffee all day. I've done that far too many times, and it simply can't be good for you. At all.

3. Focus on the margins. Instead of having three beers if you are out, have only two. Or switch to something with slightly less calories instead. If you can't get in a full hour to workout, so a quick 15 minute workout where you cycle a few exercises (there are a bazillion online). I've found that when you make small changes they add up over time and suddenly you've developed a habit that helps you without crushing your willpower.

4. As others have said, prioritize it. Surround yourself with people who also value staying fit. Makes it a lot easier when you don't have three buddies crushing double cheeseburgers at lunch next to you when you are eating fruit and chicken.

Apr 25, 2011

1) Go to the gym and do heavy compound lifts (squats, deadlifts, bench press, etc). There is a strong correlation between working "vanity" muscles in the gym (abs, biceps) and having 0 idea what the fuck you're doing.... don't be that guy.
2) As far as cardio, do hiit instead of low intensity/ longer distance running
3) Don't eat like shit. Srsly, this isnt very difficult either. Only drink water, and get lots of protein. Unless you're literally competing in some way (bodybuilding, triathlons) you don't need to treat this like a science experiment. A little common sense + steps 1 and 2, will do wonders.

Last thing, try to keep your gym time anaerobic. If you're ever doing a lift that you can do more than 10x, you need to add weight or you're just working out aerobically (training different muscle fibers). Same with the hiit as opposed to distance running. There's more than enough discussions out there comparing which type is better for getting in shape and I'm yet to see one that said it was aerobic. Anyway, just my CAD$.02.

Apr 25, 2011

if you just want to keep the pounds off and your heart in at least OK shape, do HIIT cardio on a treadmill. HIIT helps you catch your breath and go longer without allowing your heart rate to drop too much. 10mph, slight incline, 10 seconds on, 10 seconds off for 30 minutes. i did this 4 days a week last summer and lost 20 pounds of fat. combine it with a low calorie ketogenic diet (no more than 1700 cal a day for me, you may need more) and youre golden

    • 1
Apr 25, 2011

My personal advice would be obviously drink a lot of water and do not eat junk food, it takes your stomach forever to process and with that your blood goes from your brain to your stomach and you end up feeling drowsy. Working out helps me stay awake, I actually prefer working out instead of taking power naps. As far as exact workouts go, it varies depending on what your goals are, feel free to ask more questions and I'd love to help out with some answers.

Apr 25, 2011

Spent three years in a mildly sweatshopy group at a bulge bracket. Here is what I found that matters, in order of importance:

Exercise: This is the biggest lever you can pull. Influenced by your group. Mine was definitely against exercise. So what you have to do is develop enough goodwill and then cash it in. When to do that? Maybe after your first mid-year, maybe after your first full year review. But once you start, unless someone complains, it should not be an issue. I liked going in the morning because no one cared when I rolled into the office. If I was up super late, then I would go around dinner time. There has been a lot of discussion about cardio vs. weights. Do both. Do either. Choosing one is not as important as just doing something. Benefits include more energy throughout the rest of the day after you exercise and it is a good stress reliever. It does not make logical sense that subtracting 1 hour (30-45 minutes of exercise, the rest is showering and sneaking to and from the gym) out of the 24 hours in your day will help you squeeze more into the other 23, but in practice I have found that it does.

Sleep: Sleep when you can as much as you can. Obviously. You probably catch up on weekends. Not much you can do about that.

Diet: Influenced by your group. Mine was pretty healthy with lots of salad and sushi. Did not matter because none of us exercised and so we all put on weight because we were sitting all the time. Do not think that diet matters as much because if you exercise, you can eat anything, and most of the damage you do via your diet is the drinking that you will do and the binge eating that accompanies it.

Apr 25, 2011

**THIS IS NOT MEDICAL ADVICE IN ANY WAY, SHAPE, OR FORM. PLEASE CONSULT A PHYSICIAN OR OTHER MEDICAL PROFESSIONAL FOR MEDICAL SERVICES AND/OR ADVICE INCLUDING, BUT NOT LIMITED TO ADVICE RELATING TO EXERCISE, DIET, AND SLEEP. I AM NOT A PHYSICIAN OR MEDICAL PROFESSIONAL AND I DO NOT PLAY ONE ON THE INTERNET.

Now that the disclaimer is out of the way, I can say I am an Ex-DI track athlete and current consultant/workout freak/fanatic who works a ton - so I can definitely speak to what I do and what works for me. Keep in mind everyone is different and has different circumstances and goals and thus should find what works for them. This is just what I like to do and what works for me. At a high level - I get solid workouts in to build or maintain muscle mass, don't eat like an asshat, and try to sleep enough.

Diet - Instead of eating candy, pop, etc. Eat almonds, healthy granola bars, and meal replacements (shakes, bars, etc.) as others have said drink a bunch of water. Drink water when your body feels hungry, often times your body is really just thirsty (not hungry) and doesn't know the difference. Instead of drinking pop/energy drinks for caffeine do coffee (without a bunch of sugar, cream, etc), I'm not a coffee guy so I do L-Tyrosine. Only drink red bulls and energy drinks if you need a jolt to work late, not as a daily habit! Sushi instead of steak/beef from seamless 3-4x/week and make sure to get your fruits and veggies.

Workout - Long term if you want to stay lean, healthy, and looking good - lifting is best. More muscle mass means your body has a bigger "engine" and thus burns more fuel without you having to really do anything. Try to get a few days (2-3) where you can lift heavy or moderately heavy (or sprint, it's just as hard on your muscles but actually is rougher on your nervous system). I'm talking free weights here, not machines - free weights recruit more motor units as you actually have to balance and move the weight 100% yourself. I used to be a straight sprints and heavy free weights guy, but I do agree after a long day at work it is very hard on the nervous system to lift heavy so instead of 3-5 reps, 6-8 is fine. On the other days do tempo runs (60% of max sprint speed for 100m or 200m sprints), pool workouts, rower, or circuit workouts. TRX is great for setting up quick in an apartment/house or on the road in a hotel you can get a whole body circuit/free weight workout in fast using your own body weight.

*Be committed, the way I look at it sometimes is "Ok, it's 3 AM and I've got to be up in 5 hours for work tomorrow, if I go to sleep now I'm going to feel like shit tomorrow. Guess what? If I workout for an hour and go to sleep I will actually sleep better, but still probably feel like shit tomorrow" - In that case I almost always choose to get the workout in. Just get your workouts in, each and every one doesn't have to be record breaking and earth shattering (this was tough for me coming from a super competitive, athletic background, but it's true), you're not training for the olympics you're trying to stay fit, healthy, and not be a slob.

Sleep - I try to go with the natural stuff here. These categories fit together in a vicious cycle. So if you eat clean you will sleep better. If you workout you will sleep better. Needless to say, sex will help you sleep better (not that you didn't know that or want to have it anyways!). Meditating has been a very useful sleep aid for me as well.

    • 1
Apr 25, 2011

The key is to drink plenty of water and run in the morning and afternoon. Specifically, 2.5 miles in the morning and 2.5 miles in the afternoon

Apr 25, 2011

#1 is your diet. Don't order two seamless dinners just because you can, you'll end up eating both. When you are sitting down for 16hrs+ /day you are burning SIGNIFICANTLY less calories than you were in college. So you need to adjust your intake accordingly.

Apr 25, 2011

Can't believe no one mentioned this, but STRETCH. Get 10 mins after you wake up and before you sleep - focus on hips because our bodies were not meant to sit 12 hrs/day. You can feel the difference in everything you do. I like to meditate during. It's low hanging fruit and you won't look decrepit when you're 65

You can't kill the guys you trade with

    • 1
Apr 25, 2011

With respect to exercise, swimming 30 minutes in the morning (to prepare yourself for the day) or 30 minutes at night (to unwind from the day) is a great way to task your cardiovascular system and will do wonders for your sleep. Try this a few days a week or alternate it with moderate weight training days.

With respect to diet, it's often as simple as 'all things in moderation'. Don't eat deep fried foods. Don't consume too much alcohol. Just maintain as well balanced of a diet as possible. Also, eat slowly. That will give your body more time to realize its full and hopefully prevent you from overeating.

Sleep when you can.

"Successful investing is anticipating the anticipation of others". - John Maynard Keynes

    • 1
Apr 25, 2011

I'm going to go out on a limb here, and say that most junior monkeys probably don't have a pool in their apartment building.

Please don't quote Patrick Bateman.

Apr 25, 2011

I don't know much about the Street's culture, but I am head of R&D for a dietary supplement company and have been a pubmed/JISSN rat for years. Still figuring out how to use this site so I don't know how to quote multiple people, but I will address some of the "broscience" that irritates me.

When talking about diet as discussed on the first page, body mass is determined by calories in vs calories out however body composition is much more complicated than that. Macronutrient breakdown, nutrient partitioning(to a lesser extent), individual response to macronutrients(dictated by genetics and lifestyle) all play a role in how much fat or muscle one gains or loses.

Nutrient timing does matter. However when looking at long term application, the effects on body composition are almost negligible. This is a grey zone because there are studies supporting both sides but neither of them are conclusive enough that it completely disproves the other. Constant feeding of protein has been shown to keep muscle protein synthesis elevated over a longer period of time, however it can be argued that if a large amount of protein was consumed at once, our body is efficient enough to have it stored in the GI tract until its needed.

As for how many meals a day affecting body mass, it does not matter. If we use the case that you are trying to lose weight, the thermic effect of food(TEF) is dictated by the amount of food consumed, not how many meals you break it down into. Therefore, if your goal is to lose weight, it doesn't matter if you eat 3 or 6 meals(given the macronutrient breakdown between the two options is identical). However, there is absolutely nothing wrong with eating more meals as it may benefit digestion.

Can't speak much for training on Wall Street because I understand the time is limited. However, doing circuit training is not an effective way to approach gaining muscle if that is your primary goal. By doing circuit training, you're trying to accomplish two things at once, but rather ineffectively at both. I do however, see it as a viable option if time really is limited to the point where you can't fit in 3 lifting sessions a week and 2 short cardio sessions.

If anyone has any other questions in here, feel free to post them. I'll do my best to share what I know :)

Apr 25, 2011
Misclyfe:

I don't know much about the Street's culture, but I am head of R&D for a dietary supplement company and have been a pubmed/JISSN rat for years. Still figuring out how to use this site so I don't know how to quote multiple people, but I will address some of the "broscience" that irritates me.

When talking about diet as discussed on the first page, body mass is determined by calories in vs calories out however body composition is much more complicated than that. Macronutrient breakdown, nutrient partitioning(to a lesser extent), individual response to macronutrients(dictated by genetics and lifestyle) all play a role in how much fat or muscle one gains or loses.

Nutrient timing does matter. However when looking at long term application, the effects on body composition are almost negligible. This is a grey zone because there are studies supporting both sides but neither of them are conclusive enough that it completely disproves the other. Constant feeding of protein has been shown to keep muscle protein synthesis elevated over a longer period of time, however it can be argued that if a large amount of protein was consumed at once, our body is efficient enough to have it stored in the GI tract until its needed.

As for how many meals a day affecting body mass, it does not matter. If we use the case that you are trying to lose weight, the thermic effect of food(TEF) is dictated by the amount of food consumed, not how many meals you break it down into. Therefore, if your goal is to lose weight, it doesn't matter if you eat 3 or 6 meals(given the macronutrient breakdown between the two options is identical). However, there is absolutely nothing wrong with eating more meals as it may benefit digestion.

Can't speak much for training on Wall Street because I understand the time is limited. However, doing circuit training is not an effective way to approach gaining muscle if that is your primary goal. By doing circuit training, you're trying to accomplish two things at once, but rather ineffectively at both. I do however, see it as a viable option if time really is limited to the point where you can't fit in 3 lifting sessions a week and 2 short cardio sessions.

If anyone has any other questions in here, feel free to post them. I'll do my best to share what I know :)

Are you aware that there are people in this world that have a severe medical condition which causes them to be that way? My mother for instance is one of those people. She is a truck driver that has bad knees and a bad back from driving the truck but you probably do not care about that case either. Oh well I am not one of those people I am 6'4" 245lbs and I exercise every day. I would love to see you say something like to my mother in front of me. Probably never happen though you are probably just an internet tough guy. I doubt very seriously you would say that to someones face. Just my thought.What do you think. Oh I am sorry you probably do not have a brain. I on the other hand will be happy to buy you a plane ticket to come here and see if you have the nerve to say that to someone I know.

    • 3
Apr 25, 2011

You could always just not eat everything and stick to protein filled salads, etc. Makes missing a workout less consequential.

Apr 25, 2011

About once or twice a week I drink my own excrement- I find that by re-ingesting those toxins I build up a much stronger immunity to illness in general. Try it sometime, I think you'll be surprised.

    • 1
Apr 25, 2011

I usually isolate myself in my office then chill with homeless guys.

Apr 25, 2011

For me, when I eat mostly organic and healthy food, lift weights three times a week, and make sure to take a high-quality multivitamin and fish oil, I find that I rarely get colds.

Apr 25, 2011

Take a cold shower with no hot water. 3 times a week. lol

I take airborne too, that thing works

Apr 25, 2011

having balls helps

Apr 25, 2011

exercise regularly & eat good food: most health issues can be avoided by doing just this

Apr 25, 2011

I never get sick....and I am sitting here eating some general tso for lunch. Obviously the cure.

Apr 25, 2011

Eating healthy (lots of veggies, fruits, nuts), working out regularly but a regime that's too strenuous, and knowing when to relax.

Apr 25, 2011

Walking to and from work every day

Apr 25, 2011

Drink a lot of water
Try to get some exercise 3-4 times a week
Get laid as much as possible

    • 1
Apr 25, 2011
<span class=keyword_link><a href=/company/sac-capital target=_blank rel=nofollow>SAC</a></span>:

Drink a lot of water
Try to get some exercise 3-4 times a week
Get laid as much as possible

I emphasize all three of the above and add the following:

Make time to get a haircut and keep your hair combed everyday. Make sure you're clean shaved.

Keep your breath fresh and teeth white. Make sure to take showers and not to "over-wear" your clothes (ie wearing black slacks 5x a week without getting them washed).

Consider keeping a tide pen around.

I'm making it up as I go along.

I'm making it up as I go along.

Apr 25, 2011

Plenty of water will keep you hydrated, reduce fatigue/headaches, etc. Getting a tan on Sundays might also prevent the banker "never leave my cubicle" look

Apr 25, 2011

All about the water. Ice cold water routinely keeps me awake and hydrated.

Apr 25, 2011

Good call on the tide pen, very clutch.

If you normally wear contacts, consider glasses instead. Your eyes will get super red from staring at a screen all day, and glasses will somewhat hide the dark circles.

Also your choice of recreation on the weekends can make a big difference. I would usually go for dinner/drinks with a lady friend instead of late night benders with the boys.

Apr 25, 2011

Remove all processed foods from your diet. The last thing you need is a mass of food accumulating in your stomach for a day, weighing you down like a cinder block. Hit up the Trader Joe's in Union Square.

I also suggest visiting http://groominglounge.com and purchasing some anti-aging or anti-wrinkle cream.

Apr 25, 2011
jjk:

Remove all processed foods from your diet. The last thing you need is a mass of food accumulating in your stomach for a day, weighing you down like a cinder block. Hit up the Trader Joe's in Union Square.

I also suggest visiting http://groominglounge.com and purchasing some anti-aging or anti-wrinkle cream.

if you have the free time to stand on its long lines on weekends, sure
(the wine shop, which has much bearable lines, is separate fyi)

Apr 25, 2011

yah all good ideas

exercising and drinking water is crucial
as is shaving/looking clean
keep an emergency shirt/tie at the office if you cant go home or get shit on your clothing. nobody likes the "i spent all night here so im not gonna shave or change my clothing" guy

also endlessrain, clearly smashing beers with your friends>dinner with a lady friend

Apr 25, 2011
iambateman:

also endlessrain, clearly smashing beers with your friends>getting laid

Haha clearly..

Apr 25, 2011

Cocaine helps.

Apr 25, 2011
Tetris:

Cocaine helps.

Easiest and most enjoyable way to keep the weight-gain at bay.

Apr 25, 2011

I find it handy to keep a fingernail brush in my desk. Before meetings with clients/higher-ups, a quick soapy brush in the restroom sink can work wonders on nails unclean from rifling through reports, newspapers, etc. all day and night.

Apr 25, 2011

drink water instead of coffee

Apr 25, 2011

if you could post your favorite healthy spot

avoid those nights you pool your money and get Juniors cheesecakes in the conference room

Apr 25, 2011
Comment
Apr 25, 2011
Apr 25, 2011
Apr 25, 2011
Apr 25, 2011