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    Originally posted by CJMichaelRay View Post
    I'm doing something along the lines of a ketogenic diet, basically purging sugar from your body so it feeds off of fat (Idk the science of it, but it's worked wonders for me in the past) and I don't have the willpower for intermittent fasting haha
    My fasts are generally from 6 pm to 10 am. I don't find it to be very difficult. If you want to shed fat in just a month, what this guy did seemed to work pretty well.
    https://www.reddit.com/r/leangains/c...ean_gains_cut/
    What he did was not easy though. I've done a couple 24 hour fasts (6pm - 6pm) They are not as difficult as you might think. However I did a 36 hour fast starting Tuesday at 9pm and ending this morning at 9 am. That was quite difficult. I had a lot of trouble getting to sleep. However, after 7 hours I woke with more energy than normal.
    My Youtube Channel: http://www.youtube.com/channel/UCSs1xkOEoJdPfZ4KRW575qA

    Comment


      Originally posted by CJMichaelRay View Post
      I'm doing something along the lines of a ketogenic diet, basically purging sugar from your body so it feeds off of fat (Idk the science of it, but it's worked wonders for me in the past) and I don't have the willpower for intermittent fasting haha
      I've done both, and I'd say, keto was definitely the more difficult of the two (I love rice and bread..and junk food..and beer). I still do intermittent fasting, usually having my first meal around 4PM, and having my last meal anytime between 10PM to 2AM. It's a lot easier than you'd think.

      If you're lifting while on keto (I recommend targeted keto), don't overdo the lifting portion of it. Look to maintain muscle, while dropping fat. Lyle McDonald recommends doing one work set per exercise, and keeping the reps low, to maintain strength. If you look to do both build muscle and lose fat, it may end up wrecking your metabolism, as it requires a large energy store (carbs) to lift heavy consistently while progressively increasing the weight.

      Comment


        Reviving this thread after making some tweaks to my workout/diet plan. After spending the past several months focusing predominantly on running (partly to prepare for a 10k race in March and a 9k race last month), a few weeks ago I made the switch over to focusing on heavy lifting. I've adopted the "ultimate" workouts from this website since they seem to be pretty comprehensive. I focus on one muscle group every weekday - chest on Monday, back on Tuesday, legs on Wednesday, shoulders on Thursday, bi/tri on Friday. On weekends I throw in some HIIT cardio and/or distance running. And, of course I also walk my dog 30-60 minutes most every day.

        With regards to diet, I've focused on increasing my protein and fiber intake and reducing sugars. Trying to do the "1g of protein for every pound of body weight" business was not workable for me but I've figured out some different meal combos that get me up to 100g per day without feeling like I am eating nothing but chicken and egg whites. I'm also getting about 30g of fiber. I've totally cut out refined and processed sugars on weekdays. Since life isn't worth living without the occasional donut or pie or ice cream, though, I do give myself leeway for a sugary snack or two on the weekend. (This weekend was lemon piiiiiiie.)

        Not much movement on the scale but I can definitely feel a difference. Yesterday I took a picture to compare to one from a few weeks ago and I can even see a tiny, tiny difference in my build. So I am pretty happy, and feeling like this new plan is one that I will be able to stick with.
        Ben

        Comment


          At the beginning of the year I started the whole, run a mile per day for the entire year. Last night made 158 days in a row with a total of 890 miles for the year or a little over 5.6 miles per day. My starting weight was around 188 give or take and I have lost about 8lbs but need to stop there. I am planning on taking on another 50K trail race in October but the last time I did a 50K I way under ate during training.

          My current goal is to figure out my diet as I will be running 50-70 miles per week with rest weeks in the high 30s, low 40s. I eat pretty healthy and my issue is getting in enough calories as I don't want to lose weight and have to buy a new wardrobe or lose weight to where my clothes hang off of me until after the race. Also in addition to running I am working around the house, mowing, and other activities.

          Any tips would be appreciated for the diet side of things but here is a sample day of eating and I think I need to track calories to get enough but that is a PITA:

          Breakfast (est. 500 cal): Protein smoothie. 1 scoop powder, 1 banana, may 1/2 cup blueberries, peanut butter, and 1.5 cups 2% milk
          Lunch (est. 500 cal): If not leftovers from the evening before, usually rice, protein, veggies (I eat a lot of Zataran's rice mixes with protein and veggies)
          Snacks throughout day (est. 300 cal): 2 medium apples, 1 banana
          Dinner (est. <1,000 cal): Whatever my wife cooks. Usually healthy with a protein, veggies, and a starch
          Evening (est. 200-400 cal): Maybe a beer or some dessert which varies

          Total maybe 2,200 on a good day.

          My BMR is roughly 1,900 calories and running a flat mile uses 100 calories if not more so I need to consume 2,500 calories at least but Nashville is hilly so 2,600 or 2,700 would not be out of the realm of possibility. Any ideas? I am full throughout the day which is where my issue is as I don't want to mindlessly eat.

          Comment


            [MENTION=4069]JBarwick[/MENTION] - Not my area of expertise as I keep weight on easily (losing is my issue), or maybe that makes this my area of expertise, in that I know how to keep it on, but I have a friend that has trouble putting on weight. He was eating super healthy and hit plateaus in gaining weight (and muscle). My recommendation to him was to eat a bit dirtier, which will have the effect of increasing his caloric intake. The easiest way to do this is adding in full fat (or at least 2% / non-skim) dairy to your diet--milk, cheeses, sour cream, etc. You might also start doing pastas vs. rice on occasion. I'd also start eating eggs or something more in the mornings and/or bulking up the size of your lunch. Add PB or other good fats to your snacks--and while you're at it, add some avocado into your diet, easy to do as a snack or topping.

            Comment


              Originally posted by hornsup84 View Post
              [MENTION=4069]JBarwick[/MENTION] - Not my area of expertise as I keep weight on easily (losing is my issue), or maybe that makes this my area of expertise, in that I know how to keep it on, but I have a friend that has trouble putting on weight. He was eating super healthy and hit plateaus in gaining weight (and muscle). My recommendation to him was to eat a bit dirtier, which will have the effect of increasing his caloric intake. The easiest way to do this is adding in full fat (or at least 2% / non-skim) dairy to your diet--milk, cheeses, sour cream, etc. You might also start doing pastas vs. rice on occasion. I'd also start eating eggs or something more in the mornings and/or bulking up the size of your lunch. Add PB or other good fats to your snacks--and while you're at it, add some avocado into your diet, easy to do as a snack or topping.
              I am thinking switching to full fat milk instead of 2%. We have chickens so we get fresh eggs daily, I just don't eat them enough. Pasta is a good idea and I will probably start adding avocado to everything as it also helps inflammation. Nut butters are a good idea, I just get sick of things other than Jif PB.

              Good tips though. I just need to pack those dense calorie good foods in.

              Comment


                [MENTION=4069]JBarwick[/MENTION]: hornsup84 is correct, get those good fats in your belly. When I need to add some extra calories to my diet and I don't want to resort to cake and doughnuts, I will blend up a cup of oatmeal into my shake, and/or a tbsp of EVOO. The oats give you 300 calories and a good serving of carbs, and the EVOO adds another 180cals and ~12 grams of good fats. You can barely tasted the EVOO when blended.

                Jim Wendler once said if you needs to get in some extra calories, drink protein shake with one or two scoops of protein immediately before each meal. This will give you anywhere between 150 to 300 calories before your body begins to feel full

                Good luck
                We are here to drink beer. We are here to kill war. We are here to laugh at the odds and live our lives so well that Death will tremble to take us.” ― Charles Bukowski

                Comment


                  Originally posted by LesserBlackDog View Post
                  Reviving this thread after making some tweaks to my workout/diet plan. After spending the past several months focusing predominantly on running (partly to prepare for a 10k race in March and a 9k race last month), a few weeks ago I made the switch over to focusing on heavy lifting. I've adopted the "ultimate" workouts from this website since they seem to be pretty comprehensive. I focus on one muscle group every weekday - chest on Monday, back on Tuesday, legs on Wednesday, shoulders on Thursday, bi/tri on Friday. On weekends I throw in some HIIT cardio and/or distance running. And, of course I also walk my dog 30-60 minutes most every day.

                  With regards to diet, I've focused on increasing my protein and fiber intake and reducing sugars. Trying to do the "1g of protein for every pound of body weight" business was not workable for me but I've figured out some different meal combos that get me up to 100g per day without feeling like I am eating nothing but chicken and egg whites. I'm also getting about 30g of fiber. I've totally cut out refined and processed sugars on weekdays. Since life isn't worth living without the occasional donut or pie or ice cream, though, I do give myself leeway for a sugary snack or two on the weekend. (This weekend was lemon piiiiiiie.)

                  Not much movement on the scale but I can definitely feel a difference. Yesterday I took a picture to compare to one from a few weeks ago and I can even see a tiny, tiny difference in my build. So I am pretty happy, and feeling like this new plan is one that I will be able to stick with.
                  Good luck with your training. Get those gains!
                  We are here to drink beer. We are here to kill war. We are here to laugh at the odds and live our lives so well that Death will tremble to take us.” ― Charles Bukowski

                  Comment


                    Just started the Renaissance Periodization program. I've been doing Crossfit for about 7 years and I've fluctuated between 180 and 200 for most of that time. About a year into CF, I did GOMAD twice for a total of about 6 weeks to put on mass to counteract my distance running build. Other than that, I've done about 80% paleo, with a few Whole 30s thrown in where I leaned out, but also lost a fair amount of muscle and strength. Doing RP is the first time I've ever really committed to counting macros.

                    The basics for this fat loss protocol are keeping your protein and overall calorie count about the same every day (for me, at 195 lbs, I have between 180 and 198g of protein each day), but you eat more fat and less carbs on rest days, and vice versa on training days. Your carb amounts are controlled by how long and intense your workouts are, and you consume most of your carbs in a 4-6 hour window around your workout. You also have a 4th pre-workout meal that I've never done before.

                    It's definitely making me realize that I was overconsuming fat even when doing strict paleo, and not just bacon, but also avocado, olive oil, etc, and that that is where my extra 10-15 lbs of fat has come from when combined with using some white rice and dextrose around my workouts.

                    Comment


                      Reviving for updates... I've been lifting consistently, 4 days per week, for about 12 weeks now. No change in my weight but I can see more bulk/definition, my measurements are improving, and I am lifting heavier and heavier. The past couple weeks I've thrown in 20-30 minutes of cardio most days, usually either a short jog in the morning or HIIT swimming or sprinting in the evening. On weekends I do longer cardio, something like a long hike, a 6-mile run, or a 15-mile bike ride. This week I am going to break my shoulders/arms workout into two different workouts so I can focus more, especially on my shoulders and triceps individually. Here's what I'm doing:

                      Monday: Chest
                      Incline barbell press
                      Incline dumbbell press
                      Flat dumbbell press
                      Chest dip
                      Cable flye

                      Tuesday: Back
                      Deadlift
                      Barbell row
                      Wide grip pull-up
                      Chin-up
                      Dumbbell row

                      Wednesday: Legs
                      Back squat
                      Front squat
                      Dumbbell split squat
                      Glute press

                      Thursday: Shoulders
                      Barbell standing press
                      Dumbbell side raise
                      Dumbbell rear raise
                      Dumbbell press
                      Cable face pull

                      Friday: Bi/tri
                      Close grip bench press
                      Barbell curl
                      Tricep dip
                      Hammer curl
                      Skullcrusher
                      Dumbbell curl

                      Everything is 4 sets of 4-6 reps, except bodyweight stuff, which I do to failure. Once I get to 6 reps I add more weight.

                      I am still not ripped by any means but I am definitely headed in the right direction and seeing/feeling improvements.
                      Ben

                      Comment


                        [MENTION=2341]LesserBlackDog[/MENTION] congrats on the consistency and progress. I'd suggest adding in some hamstring and calf work on your leg days. Your first three exercises are all quad based, which could eventually cause a muscle imbalance leading to knee injuries. Been there and not fun. Maybe some hamstring curls, deadlifts, etc. to work the hamstrings as much as the quads. Also, if you move your arm days to Thursday and shoulders to Friday it would help keep everything fresh for your Monday chest day if you wish to heavy.

                        I've moved to tracking my macros (before I kept a rough idea) since my new job leads to a more sedentary office day. Legs I'm almost to my goal of 315 squats ... getting there.

                        Comment


                          [MENTION=13934]hockeysc23[/MENTION], thanks, I do deadlift on my back days but maybe I will throw in a hamstring curl or something on leg day.

                          315 squats sounds nutso to me, I am just getting to 225 now and struggling to maintain full range of motion.

                          In other news OMG GUISE GUISE SRSLY GUISE for the first time ever in my life I have honest-to-God pecs and it is amazeballs

                          Ben

                          Comment


                            If you're stalling in the squats, highly recommend taking a month off from your regular routine and do Smolov Jr. The frequency of squatting, 4x a week coupled with 30 to 36 work reps per workout, helps make the squat movement much more easier. Gains of 30 to 40 pounds on your 1RM in one month of smolov isn't difficult to achieve.

                            Just finished 5 weeks of Smolov Jr for bench, and I added 35 lbs to my 1RM. I also didn't gain much weight, I was 185 lbs before starting, and never cracked 190 lbs, even though I was eating close to 4K calories a day.

                            Comment


                              Originally posted by devastitis View Post
                              If you're stalling in the squats, highly recommend taking a month off from your regular routine and do Smolov Jr. The frequency of squatting, 4x a week coupled with 30 to 36 work reps per workout, helps make the squat movement much more easier. Gains of 30 to 40 pounds on your 1RM in one month of smolov isn't difficult to achieve.

                              Just finished 5 weeks of Smolov Jr for bench, and I added 35 lbs to my 1RM. I also didn't gain much weight, I was 185 lbs before starting, and never cracked 190 lbs, even though I was eating close to 4K calories a day.
                              Interesting, I need to look into this. I've read with squats to also break them into partial reps. Work on sitting in the hole for 2-3 seconds and then out to help get over hurdles. You can also squat to a bench or I switch to the Smith machine every few weeks to work on increasing my range of motion.

                              Comment


                                If you're looking to move weight look into westside barbell routines, its power lifting but also somewhat balanced. Its a great routine for gaining strength while optimizing body composition. Getting 'cut' is done in the kitchen and making sure you're recovering. Don't rush on the weight, keep up with your mobility, recovery and clean eating and making sure you're using good movement patterns. Moving weight just to see numbers will likely lead to injury and non-functional strength. Recovery is when you grow, not in the gym.

                                Remember your ultimate goals and why you have them. For me, I got up to weights that I had no need to be lifting, I was so focused on the numbers going up, I lost sight of why I was working out in the first place.

                                Keep up the good work.

                                Originally posted by LesserBlackDog View Post
                                Reviving for updates... I've been lifting consistently, 4 days per week, for about 12 weeks now. No change in my weight but I can see more bulk/definition, my measurements are improving, and I am lifting heavier and heavier. The past couple weeks I've thrown in 20-30 minutes of cardio most days, usually either a short jog in the morning or HIIT swimming or sprinting in the evening. On weekends I do longer cardio, something like a long hike, a 6-mile run, or a 15-mile bike ride. This week I am going to break my shoulders/arms workout into two different workouts so I can focus more, especially on my shoulders and triceps individually. Here's what I'm doing:

                                Monday: Chest
                                Incline barbell press
                                Incline dumbbell press
                                Flat dumbbell press
                                Chest dip
                                Cable flye

                                Tuesday: Back
                                Deadlift
                                Barbell row
                                Wide grip pull-up
                                Chin-up
                                Dumbbell row

                                Wednesday: Legs
                                Back squat
                                Front squat
                                Dumbbell split squat
                                Glute press

                                Thursday: Shoulders
                                Barbell standing press
                                Dumbbell side raise
                                Dumbbell rear raise
                                Dumbbell press
                                Cable face pull

                                Friday: Bi/tri
                                Close grip bench press
                                Barbell curl
                                Tricep dip
                                Hammer curl
                                Skullcrusher
                                Dumbbell curl

                                Everything is 4 sets of 4-6 reps, except bodyweight stuff, which I do to failure. Once I get to 6 reps I add more weight.

                                I am still not ripped by any means but I am definitely headed in the right direction and seeing/feeling improvements.

                                Comment

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