The Healthy Living Thread: Lean and Mean in '17

Discussion in 'The Mainboard' started by buy_dont_lease, Apr 8, 2015.

  1. TLAU

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    Tabata. 8 rounds of 20 seconds jump real fast then 10 seconds rest. 4 minutes total and you'll be pretty tired

    When I'm actually doing cardio after lifting instead of getting fat, I'll do 2 tabata exercises then 10 minutes of something normal, i.e.- tabata jump rope, tabata rowing machine, then 10min elliptical
     
  2. THEBLUERAIDER

    THEBLUERAIDER Well-Known Member
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    Thanks. I appreciate it.
     
  3. buy_dont_lease

    buy_dont_lease I need loyalty, I expect loyalty.
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    Just been treading water for the last 12-14 months since our son was born, mostly just jogging around the neighborhood, etc. I've been on a strict calorie-restricted diet during that time so I haven't really gained much weight, but I'm probably the definition of skinny fat. The wife got me a membership to a warehouse-style non-crossfit gym and 9 personal training sessions. Went for the first time this morning, and holy fuck it kicked my ass. It's going to be good though, I forgot how much I missed that post-AM workout feel. That said, I need a good pre-workout breakfast recommendation. I'm thinking avocado mashed on a slice of wheat toast because I know that's trendy, but does anyone have any other suggestions? It's been a while since I've needed meals to fuel heavy activity.
     
  4. Capstone 88

    Capstone 88 Going hard in the paint
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    You're going to need more carbs than one slice of wheat toast.
     
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  5. buy_dont_lease

    buy_dont_lease I need loyalty, I expect loyalty.
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  6. Capstone 88

    Capstone 88 Going hard in the paint
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    There's a few variables that go into it, but for pretty much any individual only 12g of carbs without any protein source after a workout isn't going to cut it. You could do an egg/avocado sandwich and eat a banana or 2 on the side. That would get you a little closer.
     
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  7. TLAU

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    folks decided to get me a fitbit flex 2 for christmas. figure why not track all that shit during tax season since I'm at a desk anyways and have a pretty controlled/structured eating and exercise schedule. at a minimum it should give me an accurate number of calories burned outside of working out instead of just selecting "desk job" in the macro calculators. started wearing it today we'll see if it's worth even using. also started back on the health train full time today.

    protein scoop, egg sandwich on wheat, banana - breakfast
    chicken breast and either brown rice or wheat bread + mixed nuts - lunch
    no fucking office snacks - afternoon

    gonna try to do fish and veggies for dinner 3 nights out of mon-thurs and either beef/pork the 4th night. weekends just trying not to eat like a fat fuck or drinking like a fish.

    limited booze shouldn't be a problem since my best frand would rather smoke and drink a couple glasses of wine or cocktails instead of getting hammered
    also gonna try to get back to drinking an abundance of water
     
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  8. TLAU

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    also think the sleep tracking will be pretty cool. wore it for a little while yesterday just to see if it would be annoying (not bad at all) and it recognized that I took a 1.5 hour nap during the 2h of the UF-Iowa game. And I've gotten bad about turning off my alarm in my sleep in the mornings. pretty funny the first night I wear it I do exactly that. 5:30am: 17min of awake/restless sleep. about 4 other 1 minute occurrences. Guess I'm gonna start charging my phone across the room instead of by the bed. /diary
     
  9. Jimmy the Saint

    Jimmy the Saint Not everyone calls me Jimmy
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    Definitely time to get back on the wagon. Been eating like shit and drinking too much since Thanksgiving.
     
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  10. bingbing

    bingbing Used dildo hoarder
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    Managed to drop 6 lbs during the holiday break. My BCAA game tight.
     
  11. TLAU

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    I was at 182 around Halloween
    I'm at 197 now
    I'm not much stronger than I was at Halloween
    :in-n-out:
     
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  12. TC

    TC Zero holes in the cuntness
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    Haven't jogged or lifted a weight since November :tebow:
     
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  13. Dillingham

    Dillingham Well-Known Member
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    When you grocery shop for fish, do you get bags of frozen? Do you prep it in bulk or each meal?
     
  14. RoyalShocker

    RoyalShocker But I don't wanna be a Nazi
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    I was approaching absolute peak condition and then came down with a cold/flu. So pissed off.
     
  15. Wallcoq

    Wallcoq Tendons of string beans
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    Do per meal but would definitely be interested in bulk.
     
  16. TLAU

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    local place has good quality frozen ahi tuna. nice and red and $8 for 2 ~8oz fliets. I'll buy a handful of those packs whenever I am at their store just to have on hand. Randall's here has some good deals on bulk frozen tilapia and mahi, as well as some of the "pre-crusted" fish filet 2-packs.

    Only time I buy fresh is cooking for a date and when not doing Ahi
     
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  17. allothersnsused

    allothersnsused Do it for the culture
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    Also a new FitBit Charge 2 owner here.

    No alcohol January has begun.

    Making my first big shopping trip this afternoon to load up on veggies, meat and fruit. Will probably make homemade chipotle burrito bowls for this week.
     
    #1417 allothersnsused, Jan 3, 2017
    Last edited: Jan 3, 2017
  18. lhprop1

    lhprop1 Fullsterkur
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    230 at Thanksgiving
    239 now.

    I am much stronger than I was a month ago. Not having to cut or maintain weight for a contest is pretty sweet.
     
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  19. Jt272929

    Jt272929 TMB only ISU Fan.

    Got a fitbit Charge 2 and love it so far, not only for the HR and the Steps but for the Notifications of Texts and Calls.

    As for the Diet, staying under 2000 calories a day.

    Also waking up at 5 daily, working towards putting 50 miles on my treadmill this month to start out.
     
  20. The Fuck Lion

    The Fuck Lion Go Blue
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    Abs and foam roller session tonight.
     
  21. MoJo

    MoJo It bees that way sometimes...
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    I've put on 15lbs since last summer, all my lifting numbers went up with it. Now I just need them to stay where they are as I lose 25 lbs
    :huh:
     
  22. JacobPalmer

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    First time posting in this thread but it's relevant to my interests. I'd say I'm very fit but definitely not living healthy. Blessed with a metabolism of a 12 year old so I stay lean no matter what I eat. I don't eat near enough fruits and veggies so I'm going to start making green smoothies in the mornings. Anyone else do this? If so, care to share recipes?
     
  23. Daniel Ocean

    Daniel Ocean I only lied about being a thief
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    Was at 180 prior to football season now at 187. God damn booze. Time to go on my yearly 9 month booze cleanse. No booze or soda until football season.
     
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  24. The Fuck Lion

    The Fuck Lion Go Blue
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    HIIT, light lifting and steam tonight.

    Been low carving it running at about 40-60 grams per day. Lots of fat and protein.
     
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  25. bingbing

    bingbing Used dildo hoarder
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    I'm on the Macro train you bitches. My weight is slowly dropping, but i'm dropping body fat and looking lean and that muscle tone is getting there. Give me your go-to macro meals or I will get fat again when my basketball team shits the bed like my football team did.
     
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  26. RoyalShocker

    RoyalShocker But I don't wanna be a Nazi
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    I'm up to 182 from 172.

    I'm huge!

    Another I think 13 pounds to go, so I can wrastle TLAU
     
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  27. RoyalShocker

    RoyalShocker But I don't wanna be a Nazi
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    I started doing Insanity on non-lifting days just to add some healthy cardio. I would recommend the first half of the program to anyone that just wants to add some high intensity and regimented cardio. A nice 40 minute workout to add to whatever you're currently doing. Lots of nice core work and you can do it at home :)
     
  28. TLAU

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    i'm single again so i'm about to get cut the fuck up. i'm blaming 50% of that 12lbs on "comfort weight" of having a GF. Shooting for 185 @ 8% BF by the end of tax season in April
     
  29. TimJimothy

    TimJimothy Well-Known Member
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    Our go-to green smoothie is closely related to the "All Green Smoothie" from Vitamix. I cut out the pineapple juice from it to cut down on the sugar.

    12 oz water
    360 g green grapes (or a combo of other fruits)
    1/2 an avocado
    1/2 a Bartlett pear
    40 g raw spinach
    4-5 broccoli florets
    10-12 oz ice[/QUOTE]
     
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  30. JacobPalmer

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    Thanks. I used frozen fruit the first time I made one and probably too much kale. It ended up looking like guacamole and probably just as thick. Thought my blender was about to die on me.
     
  31. RoyalShocker

    RoyalShocker But I don't wanna be a Nazi
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    Dude.. what the hell? I thought she was the one :(

    Now, I'll have to train twice as hard.
     
  32. TLAU

    TLAU Dog Crew
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    She tried to leave it open for future potential when she's not working tax season hours, studying ~2 hours a night for a real estate analyst certification, and having a little bit of family shit going on too. TBH all 3 L's I've taken this year can be blamed on really bad timing. I'm still gonna see her at the gym all the damn time so wouldnt be totally shocked if this was one of those on and off things. In the mean time though... swiping and swoleness
     
  33. RoyalShocker

    RoyalShocker But I don't wanna be a Nazi
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    I am excite and sad all at the same time.

    People need to make time for love
     
  34. Baron

    Baron Well-Known Member
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    for those doing smoothies in the morning, or at some time during day, what blender are y'all using? thinking about this one:
     
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  35. TLAU

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    I replied to one of Rachels snap stories last night after I got the boot. she was very excite. Really just wanna be like "aaaaye so you still got that thingamajig or what?"
     
  36. Wallcoq

    Wallcoq Tendons of string beans
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    Posted before, I have the Nutribullet, going on 4 years. Used at least 5 times a day between the family and it's still kicking, no issues. Baron
     
    #1436 Wallcoq, Jan 11, 2017
    Last edited: Jan 11, 2017
  37. dallasdawg

    dallasdawg does the tin man have a sheet metal cock?
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    I've got this one, it's good
     
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  38. dallasdawg

    dallasdawg does the tin man have a sheet metal cock?
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    the one already posted looks interesting. here's mine:

    1 cup frozen berries (usually get the raspberry, blackberry, blueberry, and cherries mixture)
    1 small bottle of kefir (probiotics game ridick)
    1 small scoop of vanilla greek yogurt
    1 scoop vanilla protein
    1-2 tbl ground flaxseed
    couple small pours of coconut water
    fill the rest up with as much spinach/kale as you can
     
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  39. dallasdawg

    dallasdawg does the tin man have a sheet metal cock?
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    I need some good meal prep ideas for work lunches
     
  40. Wallcoq

    Wallcoq Tendons of string beans
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    You'll end up varying because they are pretty fucking disgusting but Im not drinking for flavor and usually chase it with some coffee or tea. Everyone in my house hates kale and I go in and out with the bananas and blueberries. Used to use flax seed but stopped that and my stomach has felt better.

    Coconut water 10 ounces
    banana
    blueberries 1/4 or 1/3 cup just dump some in
    Spinach (Cup minimum)
    Spirulina tblsp
    Cod Liver Oil
    Cinnamon
     
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  41. TLAU

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    just drop this off here. think a few of us have talked about I.F. before. Started back doing it on Monday #health

    http://strengtheory.com/intermittent-fasting-study/

    Results

    1. In this study, intermittent fasting beats out a normal diet, assuming we count points based on the overall impact on body composition. Over 8 weeks, subjects doing intermittent fasting a la Leangains, lost a lot more fat - and even gained more muscle - than subjects on a normal diet.

    2. True, the muscle gain is non-significant - scientifically speaking - but for someone in the real world, adding 1.4 lbs of muscle over 8 weeks is quite a bit, especially if you're simultaneously losing fat.

    3. These guys were not beginners either. Starting out with an average bench of 107-110 kg at 84 kg or so, they were well into the intermediate stage. It's worth noting that the intermittent fasters upped their bench by 3.3 kg, while the other group barely gained anything (0.7 kg). Increasing your bench press while losing weight is a bitch, that's why it's worth noting. On the leg press, gains were about equal in both groups (8-10 kg).

    Intermittent fasting (or time-restricted feeding, as it’s typically referred to in the scientific literature) has a long history. The yearly fluctuations of calorie availability in pre-industrial societies tended to cause (involuntary) periods of fasting; most religions throughout history have practiced some sort of fasting; and today, many Muslims – approximately 20-25% of the world’s populations – forgo all food and water from sunrise to sunset during their holy month of Ramadan.

    Until fairly recently, however, few athletes or coaches really gave much thought to intermittent fasting’s applicability for body composition. Around 2010-2011, interest in intermittent fasting began to increase, remaining strong from 2012 until today.


    The name most people automatically associate with intermittent fasting (IF) is Martin Berkhan. There are other prominent proponents and practitioners of IF, including Brad Pilon, Andy Morgan, Gregory O’Gallagher, Ori Hofmekler (and plenty more), but Berkhan was one of the first to the punch, and it’s his approach to IF – which he’s termed “Leangains” – that has had the most reach and staying power.

    The Leangains approach is pretty straightforward: Eat all of your daily calories in an 8-hour window and fast the other 16 hours of the day. During the fasting window, you can drink zero-calorie beverages (and you can sip some BCAAs around your workout if you have to train in the middle of your fasting window), but restrict anything with any caloric content. The rest of the specifics of the diet are pretty standard gym advice: high protein, more calories on training days and fewer calories on off days, etc.

    Now, you may think about it for a second and realize, “Wait a second. This just sounds like a glorified way of saying ‘skip breakfast.’ ”

    Yep.

    If your feeding window is noon to 8 p.m., you’re essentially just skipping breakfast, eating lunch, tucking in another meal as you’re getting out of work/school, and then eating a late dinner. That’s really all there is to it. (You can check out the Leangains guide to see how to make the general setup work for your schedule, but really, you can sum it all up with “just skip breakfast.”)

    Even though there’s nothing all that exotic about Berkhan’s approach to intermittent fasting, proponents and naysayers both have some very strong opinions about it. Some people say that you’d lose all your muscle by not eating more frequently, and some people say it was a nigh-magical fat-loss “hack.”

    Over time, however, most people seem to have gravitated toward a middle-of-the-road position: IF may be great for some people if it helps them adhere to a diet, but the effects of meal frequency and timing are going to have, at best, a very tiny effect for most people when compared to the effects of total calorie and protein intake.

    Until recently, however, there weren’t any studies that investigated Intermittent Fasting, in the way it’s typically practiced, in a group of people who actually lift weights.

    The first such study was finally published a couple of days ago.

    The participants were mostly in their late 20s or early 30s, and they all had at least 5 years of training experience.

    Half of them ate all of their calories in an 8-hour window, with meals at 1 p.m., 4 p.m., and 8 p.m. The other half ate at 8 a.m., 1 p.m., and 8 p.m. each day.

    They recorded their habitual calorie and macronutrient intake at the start of the study and were instructed to maintain those dietary patterns throughout the study in an effort to keep them at caloric maintenance. There were no significant differences between groups, and calorie/macro intake didn’t change significantly for either group throughout the study. You’ll see that at 1.8-1.9g of protein per kg of bodyweight, both groups had adequate protein intake for hard training.

    [​IMG]

    They all trained three days per week. The first session included bench press, incline DB flyes, and curls. The second session included military press, leg press, leg extensions, and leg curls. The third session included wide grip lat pulldowns, reverse grip lat pulldowns, and triceps press-downs. All exercises were done for sets of 6-8 reps to failure, with 3 minutes between sets.

    The study lasted for 8 weeks. At the end of the study, these were the body composition and strength results (in the table below, ND stands for “normal diet”):

    [​IMG]

    As you can see, the only significant effect observed was for fat mass (FM), where the IF group lost about 1.6kg (about 3.5lbs) of fat versus a nonsignificant loss in the ND group. All that means is that the IF group was in a slight deficit, which isn’t too surprising. Losing 1.6kg of fat in 8 weeks would require roughly a 200kcal/day deficit, and if you look at the first table above, the IF group was eating about 200kcal/day less than the ND group; they were likely eating a bit below maintenance at the start of the study, and maintained that slight deficit throughout.

    I’ll note that the authors of the study propose that the decrease in fat mass in the IF group was likely due to the effects of the hormone adiponectin (which increased in the IF group but not the ND group), which may act in the brain to increase energy expenditure. That may be true, and if it is, that would be a real physiological advantage to IF. But I still think the difference in calorie intake is the more likely explanation, especially since there was no preliminary period to ensure all of the subjects were in neutral energy balance before the start of the intervention.

    Everything else relating to strength and body composition was basically identical between the groups.

    However, there were some interesting metabolic and hormonal effects of IF.

    Testosterone and IGF-1 levels decreased, levels of several pro-inflammatory cytokines decreased, cortisol levels increased, insulin and blood glucose levels decreased, triglyceride levels decreased, T3 levels decreased and RER decreased slightly. Those are all things you’d expect to see in a calorie deficit. And while it’s true that the IF group was in a calorie deficit, it was a very small one (less than 10% below maintenance) – probably not a large enough deficit to explain those effects.

    On the whole, this study makes it seem that IF “tricks” your body into thinking you’re dieting, even if you’re at (or at least close to) caloric maintenance, in a manner that’s generally consistent with improved health and longevity.

    There were no significant or meaningful changes in any of the hormones or biomarkers assessed in the ND group, and neither group experienced a change in basal metabolic rate.

    Here’s the Big Picture of This Study…
    If you’re just a bro who’s training to look good and lift heavy stuff, this study lends support to the idea that IF is neither harmful nor a “hack.” Neither group had a meaningful change in lean mass, muscle thicknesses, or strength. The IF group lost a bit of fat, but the most plausible explanation is simply that they were in a slight deficit. If the IF eating pattern fits into your schedule best, then it’s a viable strategy for you. If you prefer eating breakfast, and that helps with your dietary adherence, there’s probably not a good reason for you to go with IF.

    However, this study does provide some evidence that IF may be more beneficial for your health than a traditional meal pattern. This isn’t a point I’m going to harp on; I’m not a doctor, so it’s not my place. But for the most part, the changes in the IF group’s blood work are consistent with improved metabolic health and lower chronic disease risk. This isn’t all that surprising, since various time-restricted feeding and fasting approaches have been shown to have health-promoting effects in previous research (in addition to or independent of calorie restriction and weight loss); however, most of the previous work was on overweight and sedentary populations, so it’s cool to see similar effects in active, young, healthy-weight people. A lot of that research is linked in the full text of the study at hand if you’re interested in checking it out.

    Regarding the health-promoting effects of IF, I largely agree with the conclusion of a review published last year:

    “Clinical research studies of fasting with robust designs and high levels of clinical evidence are sparse in the literature. Whereas the few randomized controlled trials and observational clinical outcomes studies support the existence of a health benefit from fasting, substantial further research in humans is needed before the use of fasting as a health intervention can be recommended.”

    Drawbacks
    There are a couple of drawbacks to this study that are worth mentioning:

    1. The participants were all healthy young men, so the results may not be generalizable to other populations (especially women, since there are some metabolic differences between the sexes).
    2. The study lasted 8 weeks, so it doesn’t address the long-term effects of IF.
    3. The participants were at (or at least near) caloric maintenance. IF and normal meal patterns may have differential effects on strength and body composition in a calorie surplus or deficit that can’t be inferred from this study.
    4. All the nutrition data was based on dietary recall which is … problematic. But since the participants were supposed to be at maintenance, and their weights didn’t change very much, this probably isn’t a huge issue.
    5. This was a study on Leangains-style IF with an 8-hour feeding window every day. The results may not be generalizable to other forms of IF, time-restricted feeding, or intermittent energy restriction.
    For more reading, I’d strongly suggest this article from Dr. Bojan Kostevski. It’s a few years old now, but it’s still the best literature review on IF that I’ve come across.
     
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  42. TimJimothy

    TimJimothy Well-Known Member
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    Vitamix 5200. Expensive, but an excellent blender that'll last.
     
  43. TYdeFan05

    TYdeFan05 Fratzy Original
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    Vitamix 750.
     
  44. southside

    southside Well-Known Member
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    My go to post workout smoothie before work in the mornings.

    Scoop of whey-24g
    Scoop of hemp protein-16 g of protein and 8g of fiber
    Half cup of blueberries
    Cup of frozen spinach or kale
    Whole banana
    Tbsp of chia/hemp/flax blend with coconut
    Tbsp of MCT oil
    Almond milk

    Sometimes I'll add in some oats if I'm feeling particularly tired since I eat a high fat over carb diet for the most part, and do a lot of cardio in the morning so I try to get my carb consumption directly thereafter.
     
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  45. Daniel Ocean

    Daniel Ocean I only lied about being a thief
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    Hey porky
     
  46. RoyalShocker

    RoyalShocker But I don't wanna be a Nazi
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    It's all muscle, baby. And I've been working these abs while you're out running in the smog.

    It's good, fam
     
  47. Daniel Ocean

    Daniel Ocean I only lied about being a thief
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    I joke because I hurt. I am up to 187 and feel like a fat slob.
     
  48. RoyalShocker

    RoyalShocker But I don't wanna be a Nazi
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    Rest in peace, knees
     
  49. Daniel Ocean

    Daniel Ocean I only lied about being a thief
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    Why must you hurt me when I am at my most vulnerable? Fat shaming isn't nice.
     
  50. Hogview

    Hogview Fan of the Green board, Razorbacks
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