I am beginning healthier eating and more regular workouts tomorrow. Posting to make myself accountable in my feeble mind.
I've almost totally eliminated dairy, save for a big scoop of yogurt/greek yogurt in my morning smoothie. And Google tells me yogurt doesn't contain nearly as much lactose as milk. I used to absolutely love chocolate milk, could guzzle it. Went a few months without it, only using soy or almond milk. Now when I have just a small glass of chocolate milk I feel so bloated and gaseous that I can't move for the next 2-3 hours, it's insane. Took me like 5x before I made the connection. Haven't had any milk for a long time. My GF is also huge anti-dairy, and mostly vegan, so that's helped as well. We still disagree often on meat/protein--probably 60-70% of my meals are vegetarian friendly, weekends are where I don't worry about it--but I still find it difficult to get enough protein without meat. Monday-Friday I'm vegetarian probably about 90-95% of the time, but still treat myself to one big steak per month, usually a big piece of salmon or tuna on the weekend, every now and then a burger after a long hike. Eliminating a lot of meat has also helped tremendously with my acid reflux, I've completely stopped taking omeprazole. I'm not exactly going for a chiseled bod, all of the above simply allows me to drink as much beer as I want. Well, the above combined with hiking/biking/snowshoeing (just getting outside) a shitload on the weekends rather than laying around in a haze. /deardiary
I aspire to go vegetarian and wonder how I would get enough protein. If I, for example, shoot for 4 days of the week vegetarian, how would y’all suggest I get protein in with moderate 2000 calorie intake for a 175 pound male?
On a high protein diet, greek yogurt and eggs are my 2 favorites that don't taste like ass. 120 cal chobani has 12 g of protein
I’m 170 lbs, and my typical weekday has to be supplemented with a protein shake or 2. Breakfast smoothie—raw egg/yogurt/soy milk/other gets me about 20-25 g Protein bar/shake before lunch gets me 10-15 g Lunch generally has to include quinoa or soy, still only 15-20 g Protein/cliff bar early afternoon Big protein shake immediately after working out Dinner has quinoa/some other plant-based protein About half the time another protein shake at 11pm/right before bed.
Bamanug what type of protein do you use in your shakes? I’m looking heavily at pea protein but need to know if it’s gonna make a yogurt / coconut milk / honey based smoothie taste like split pea soup.
I actually don’t put a protein powder in my shakes, every type I’ve used it increases the shake’s volume like 2-3x and makes it frothy as shit. Every now and then I’ll just chug one scoop whey and water and then have my smoothie afterwards.
Working from home has been a godsend for my health. 7a - avocado toast with chia seeds 9a - oj with a scoop of wheat grass and prebiotic fiber Noon - lunch 2p - walnuts 3p - green or peppermint tea I've also been drinking a glass of water every hour. Living forever, boys
Anyone have fish recipes they like? I'd like to add a little more fish to my diet but can't seem to make anything that tastes as good to me as chicken, pork or beef. It's fine once in a while but I'd like to want to eat it once or twice a week instead of once a month.
i like to open a pack of tuna and think about something i'd rather eat while shoveling it in my mouth as fast as possible.
I get mahi filets and cover in olive oil and Cajun seasoning then bake in the oven. Pretty good and simple.
Might try this. I've got a bunch of leftover cajun seasoning after the GF and I made this for the oscars last night. https://gardenandgun.com/recipe/bacon-popcorn/
If you can get quality fish, you don't really need to do much to it---similar to steak, let the meat be the star rather than all the other ingredients. You can also add a bit of Tony Chachere's on anything as well. I do this about once a month for my meal prep, it's delicious, can be served cold, and lasts 3-4 days. Could probably substitute several fish for salmon. I generally include either broccoli or asparagus tips as well. Ingredients: ⅔ cup quinoa 2 fillets salmon 1 pint grape tomatoes ¼ cup cilantro ½ bunch scallions ½ red onion 2 limes 1 tablespoon apple cider vinegar 1 avocado 2 tablespoons olive oil 1 cup water kosher salt black pepper https://www.plated.com/morsel/quinoa-avocado-salmon-salad/
I like to grill or pan fry trout rolled in a pinch of cornmeal. Gives it some extra flavor and texture without full breading. A couple dabs of honey don’t hurt either. What kind of fish are you purchasing? Something like a swordfish, trout, cobia, tuna, etc... will taste a lot “meatier” than cod or tilapia.
Usually salmon, tuna or tilapia. Good call on swordfish, I've liked it when eating out but haven't ever tried it at home.
I love frying wahoo, sautéing moonfish, grilling salmon, sushi-ing tuna, pan frying trout, doctoring up tuna fish sandwiches, lots of ways Or just go to the grocery store and buy a bottle of krill oil pills and eat whatever you want.
Oh yeah get on that swordfish kick. It’s really simple to cook and next to impossible to screw up. Bad salmon can be as sloppy as bargain basement fish sticks. Good salmon is more “steaklike” than rare- and medium-rare tuna.
bacon eggs banana and protein shake for breakfast chicken and rice for lunch protein shake afternoon snack fish and veggies for dinner added 15min cardio to the end of morning workout already getting to be pool/lake season here time to get srs
Sitting at 190 rn but still trimmer around the mid section than normal due to focus on compound lifts, particularly squatting, bench, deads. Been kind of bulking and enjoying it. About to go on a 75 day cut and get down to my playing weight (175) while maintaining a high protein diet. Will still maintain a focus on weights and mix in some cardio and more true ab work. Thanks for listening.
Definitely the way to go keep main focus on major lifts and just cut out a few of the extra isolation moves at the end and sub in 15min of cardio. Best formula for me has been doing 1 4-minute Tabata set of rowing/jumprope/sprint and then 10 minutes of low intensity stair master, row or ~15* incline walk at 3-3.5mph. Also after last year I don’t really believe in dropping a bunch of calories. I tightened up in the waist and added muscle Last spring just doing intermittent fasting and eating a really clean 2400cal/day at 185. Probably still at a deficit bc ~3 days a week I ran sprints in the afternoon to go with 5 morning lifting sessions. Ready for the clocks to roll forward an hour so I can get back into PM sprints get that tan while running makes being in pretty good shape look like real good shape
Got it pretty streamlined at this point standard football practice warm up - high knees/butt kicks/etc then stretch ~50% on 1 40. turn around and ~75% run back then full speed: 10 40s, sprint and walk back to starting line. 10 20s sprint down, walk back to that end's line and sprint back to starting line 2-3 110s sprint down, backpedal back. burns the hell out of the lower abs / V-muscle 2 250s when we go (or did, not sure if the crew will be down again for saturday morning track) - would normally stop after 2 110s and then my buddy brings a rope ladder. start at one end and do pushups down the ladder I guess: start outside and pushup = push yourself off the ground and move one hand into first square, next one move that hand into next one and 2nd hand into first square etc etc until you get to the end of the ladder do the little strafe / side shuffle right 10 yards > burpee > diagonal up/left > burpee > right > burpee > diagonal left/back > burpee like a figure 8 saturday morning variation is damn near undefeated on getting someone to puke and/or quit. it sucks and you don't feel normal afterwards, kinda like the euphoria after a hard crossfit workout, but shit gets you in great shape normal one only takes about 30-45 minutes start to finish. saturday is about an hour
Back on a rigid keto diet for the first time in years. Worst is behind me as I'm wrapping up week #1. My goal for the first week was to jump start the process of ketosis etc and not worry about what I was eating as much as focusing on what not to eat. Pretty much standard keto with some occasional veggies thrown in. Moving forward I would like to more closely monitor my macros so that I can pinpoint what works best for me (I am going for weight loss initially, then want to transition to a more sustainable diet with more carbs after a few weeks). Also I'm.not convinced traditional keto macros are for me necessarily with my build. Question for y'all: Looking for the best app to track macros on my phone. Messing around with free versions of MyFitnessPal and Keto Diet Tracker this morning and I can't help but think there's a better apps out there. Any recommendations?
Would welcome macro suggestions for someone trying to gain muscle and lose a little leftover belly fat. 6’5”, 180 pounds Go to spin class 2x a week Lift weights for 30-45 minutes 3x a week Run 3-5 miles 1x a week Currently eating ~2,500 calories per day with a goal of 30% carbs/35% protein/35% fat. The nutrition side of this has all been a mystery to me, and I’ve found myself going down rabbit holes all over the web with conflicting info. If it helps, I’d say I’m naturally an endomorph, but due to weight loss, am currently more of a mesomorph.
Trial and error really, IMO, everyone is different. 1. Do you drink? 2. Can you fast? 3. Have you tried paring down your calories?
This violates his idea to gain muscle. Boo MFer! Cut some of that fat out and give those calories to carbs and see how that goes for a few weeks.
Agreed with capstone but work on one not both. Either focus on weight or muscle, not both. Figure out one and you have your answer for the other. You're almost there, just troubleshooting.
This is a good point. Unless you’re an absolute beginner or on anabolic steroids, the ability to gain muscle and lose fat at a material rate is pretty much impossible. You need to focus on a maintenance level or calories and try to slowly recoup over a good amount of time or start eating in excess to build serious muscle.
Thinking about going full carnivore for a month - been doing a lot of reading about it & it seems intriguing. If I do, I’ll post in here to keep you guys updated on progress.
2 different strategies that you could try just to see if they had any effect: 1- cardio first thing in the morning while in a fasted state 2- no carbs after your last workout of the day 2nd one would imply PM cardio def need carbs after lifting. First one would probably say lift+cardio in one AM workout if you I have time
The first has no data to back that up. Studies that I’ve read have shown there’s no significant difference in Fed v Fasted cardio. Second, you absolutely want to take in carbs post-workout. A majority of your daily carbs should be taken in post workout. Carbs at night have no bearing on Bodyweight or fat tissue. I think the big thing here is just choosing what you want to accomplish most. Boo MFer! youge been in a caloric deficit for a while now. I think you’re probably lean enough to efficiently build muscle so I’d eat at a caloric surplus to build muscle for a couple months then go back to a caloric deficit to work some of the fat off
Anyone have any experience with a Bowflex max trainer? Seriously thinking about getting one to use for awhile to let my planter fasciitis heal from running.
If you have leg/foot injuries and still wanna get your cardio in, swim swim swim. Even if you don't, it's the best cardio there is.
Yeah and I love swimming, just hate the fact of driving to the gym changing into trunks and changing back. And the gym with an Olympic size swimming pool is only 5 miles away, it’s just easier to go in the basement and run 2 miles in 20 minutes.
Have had so many injuries the last couple years going from pretty fat to decently in shape. You can do exercises that won't aggravate them much but it won't go away unless you rest or do an exercise that completely avoids your problem. Plantar facitis sounds like a cruel bitch from everything I've read about it.
It is, I’ve fought it for over a year and I’ve just about come to the conclusion I need to avoid running for awhile, maybe a loooong while. I’ve got goals of running half’s and maybe a full marathon someday but not until I nip this thing in the bud and let it heal completely.