Workout/Lifting Thread and Health Thread

• like_that

  

  Automatik;1872590 wrote:Go with Stevia fam.

  Stevia scares me.
• friendfromlowry

  You guys wanna get some pizza later or...no?
  
  I've actually had some success cross training the past few months. Running has always been a passion of mine. But I have bad form and flat feet, so inevitably I'd always get hurt. I've had issues with my achilles for years. So about 8-10 weeks ago I started back at it and instead of just running 25-40 minutes 4-5 times a week which was my normal routine, I'll only run a couple times a week. I've been doing more weight training, swimming, yoga/stretching/injury prevention stuff daily, circuit training. I'll still run two, maybe three times a week but I try and do it more so on grass than pavement.
  I've actually lost about ten pounds which is impressive since unlike you guys I eat like shit (see: pumpkin ale thread).
• Verbal Kint

  

  friendfromlowry;1872649 wrote:You guys wanna get some pizza later or...no?

  I assume you mean with cauliflower crust...
• TBone14

  

  Verbal Kint;1872650 wrote:I assume you mean with cauliflower crust...

  If you ever find yourself in Toledo, Ohio, Rosie's Italian Grille makes a great pie with a cauliflower crust. It really doesn't even taste like cauliflower. Their food truck also will pump out a decent version, too.
• friendfromlowry

  Cauliflower fucking sucks and anyone who tells it's good or they used it as a substitute in a recipe and you can't taste it is a liar and probably terrorist.
• TBone14

  

  friendfromlowry;1872655 wrote:Cauliflower fucking sucks and anyone who tells it's good or they used it as a substitute in a recipe and you can't taste it is a liar and probably terrorist.

  Repped. Laughed really hard. Literally LOLd.
• BR1986FB

  TBone14;1872700 wrote:Repped. Laughed really hard. Literally LOLd.

  He's not wrong though. To me, eating cauliflower is probably the equivalent of eating a fart (same smell). I steer clear of that vegetable.
• HitsRus

  

  Just a few comments regarding things in general having gone thru 40 years of this.....
  
  A lot of people get involved with this because they come to the realization that they need to lose weight, or because they want to lose weight to look better for an event...like a wedding or a reunion or just to look better when they are going to the beach. Some people train rigorously for a competition...body building, or running a marathon.
  Few actually think beyond the short term....what am I going to do when my short term goal is over? If long term is important to you also, it is important to develop a repeatable, consistent, regimen of diet and exercise that you can do for most of your life. So, the first question you must ask yourself, is whether what you are doing is sustainable indefinitely, and do you really enjoy it.? If your answer is "NO" you are setting yourself up for inevitable failure/relapse.
  Hence, any diets or exercise programs that you are doing that you don't like are going to go by the wayside once the motivation of your short term goal is gone.
  Counting calories, macros etc, are fine for the short term just to get an idea of appropriate portion sizes, but you are not going to want to weigh your chicken every day of your life. Doing a fad diet that you don't like just to get to your goal is not helpful long term. Rather you should focus on foods that you like that fit within your diet scheme, and try to develop a regimen that you can do and like.There are some foods that you absolutely have to get rid of...stuff that is useless calories. You can allow yourself a guilty pleasure within moderation, if you eliminate the rest of the shit...eg. if you like your alcohol, zero out the pop and the doughnuts and desserts.
  
  Intermittent fasting....people get so hung on a "plan" and minutia that they lose sight of the big picture. What is important is that you are taking a day and significantly reducing your calories so as to create a calorie deficit to facilitate weight loss, or to allow some flexibility in your eating habits. That allows you to not have to keep track of calories every day, or having to tightly restrict yourself at life's important events when maybe you want to indulge/celebrate a little more. The key is not to do it so much as to trigger your body going into starvation mode. A typical plan that is out there is to do it twice a week. I found that doing it 3 times every two weeks was more than sufficient to lose weight at a steady rate. Now that I'm in maintainance mode, once a week is enough, and I can enjoy myself fully on the weekend or special occasions.
  Fasting does not have to be not eating anything, or skipping meals. Simply, that you are carefully monitoring/restricting caloric intake.
  Let's do the math.....if my maintainance calorie intake is 2800 calories, I can create a calorie deficit of 2000 calories and still have breakfast lunch and dinner.
  Breakfast...1 egg scrambled and a half a banana (150 cal). Lunch...the other half of the banana and a tbsp. peanut butter on a slice of whole grain bread(200 calories) Dinner...2oz chicken breast and a plateful of raw veggies(300 cal). I can even throw in a handful of nuts for a snack.
  If I do that 3 times over a course of two weeks, that 6000 calories. How many workouts does it take to burn that?
  
  Once you reach the weight you desire, all you have to do is be diligent ONE day a week. You keep an eye on portions the rest week without having to be a calorie Nazi, and then, at Joe's barbecue, or watching the football game , you can have a few beers and some chips.
• thavoice

  HitsRus;1872923 wrote:Just a few comments regarding things in general having gone thru 40 years of this.....
  
  A lot of people get involved with this because they come to the realization that they need to lose weight, or because they want to lose weight to look better for an event...like a wedding or a reunion or just to look better when they are going to the beach. Some people train rigorously for a competition...body building, or running a marathon.
  Few actually think beyond the short term....what am I going to do when my short term goal is over? If long term is important to you also, it is important to develop a repeatable, consistent, regimen of diet and exercise that you can do for most of your life. So, the first question you must ask yourself, is whether what you are doing is sustainable indefinitely, and do you really enjoy it.? If your answer is "NO" you are setting yourself up for inevitable failure/relapse.
  Hence, any diets or exercise programs that you are doing that you don't like are going to go by the wayside once the motivation of your short term goal is gone.
  Counting calories, macros etc, are fine for the short term just to get an idea of appropriate portion sizes, but you are not going to want to weigh your chicken every day of your life. Doing a fad diet that you don't like just to get to your goal is not helpful long term. Rather you should focus on foods that you like that fit within your diet scheme, and try to develop a regimen that you can do and like.There are some foods that you absolutely have to get rid of...stuff that is useless calories. You can allow yourself a guilty pleasure within moderation, if you eliminate the rest of the shit...eg. if you like your alcohol, zero out the pop and the doughnuts and desserts.
  
  Intermittent fasting....people get so hung on a "plan" and minutia that they lose sight of the big picture. What is important is that you are taking a day and significantly reducing your calories so as to create a calorie deficit to facilitate weight loss, or to allow some flexibility in your eating habits. That allows you to not have to keep track of calories every day, or having to tightly restrict yourself at life's important events when maybe you want to indulge/celebrate a little more. The key is not to do it so much as to trigger your body going into starvation mode. A typical plan that is out there is to do it twice a week. I found that doing it 3 times every two weeks was more than sufficient to lose weight at a steady rate. Now that I'm in maintainance mode, once a week is enough, and I can enjoy myself fully on the weekend or special occasions.
  Fasting does not have to be not eating anything, or skipping meals. Simply, that you are carefully monitoring/restricting caloric intake.
  Let's do the math.....if my maintainance calorie intake is 2800 calories, I can create a calorie deficit of 2000 calories and still have breakfast lunch and dinner.
  Breakfast...1 egg scrambled and a half a banana (150 cal). Lunch...the other half of the banana and a tbsp. peanut butter on a slice of whole grain bread(200 calories) Dinner...2oz chicken breast and a plateful of raw veggies(300 cal). I can even throw in a handful of nuts for a snack.
  If I do that 3 times over a course of two weeks, that 6000 calories. How many workouts does it take to burn that?
  
  Once you reach the weight you desire, all you have to do is be diligent ONE day a week. You keep an eye on portions the rest week without having to be a calorie Nazi, and then, at Joe's barbecue, or watching the football game , you can have a few beers and some chips.

  Great, great points.
  I think one thing people do that sabatoge's themselves is trying too much right away. Trying to exercise a lot and eat good for every meal. it gets to be too much all at once. I am a proponent of at first eating the things you like, but less, and start substituting better options slowly. Going cold turkey many times just gets to people.
  
  I am a master at losing weight. An absolute master. Maintaining, not so much.
  
  I have to keep a height and weight standard for the military and it isn't difficult to do but I do have to keep tabs on what I eat, or at least, how much.
  
  The old saying is you cannot outrun a bad diet is so true. I PT 6 days a week and easily pass the standards for my age (they are a joke) but also in the toughest age bracket. With that said, if I am not on point somewhat with what I eat I get close to the limits. I guess it really is a good thing as it gives me a legit reason to stick to it.
  
  One thing that is a pet peeve is a person who refuses to have something "bad" for them even on a special occasion. Most times you know damned well when no prying eyes are watching they do but in public they put up a persona that they cannot ever indulge.
• Verbal Kint

  

  HitsRus;1872923 wrote:Intermittent fasting....people get so hung on a "plan" and minutia that they lose sight of the big picture. What is important is that you are taking a day and significantly reducing your calories so as to create a calorie deficit to facilitate weight loss, or to allow some flexibility in your eating habits.

  That is not how I see IF. I eat the same amount of "calories" (which means absolutely nothing to me in how I eat) in 2 meals that I would in 3, but only in a 16/8 timeframe.
  I think "calories" only matter is you are eating something that you should not be, i.e. alcohol, grains, sugars, et al.
• HitsRus

  

  Intuitively, the 16/8 "plan" just doesn't seem right to me , although there appears to be some science behind it.
  
  I'm not sure what your problem is with grains ...Whole grains? or only processed ones. Your body does need quality energy sources.
• BR1986FB

  HitsRus;1873174 wrote:Intuitively, the 16/8 "plan" just doesn't seem right to me , although there appears to be some science behind it.
  
  I'm not sure what your problem is with grains ...Whole grains? or only processed ones. Your body does need quality energy sources.

  But your body doesn't need grains. Depending on your goals, your body only needs a minimal amount of carbs to function. If you're looking to pack on muscle, yes...your body needs carbs. If you're looking to shed fat and get lean(er) but not necessarily add a ton of muscle, you can thrive on a high(er) healthy fat, moderate protein, extremely low carb diet.
• Verbal Kint

  

  HitsRus;1873174 wrote:Intuitively, the 16/8 "plan" just doesn't seem right to me , although there appears to be some science behind it.

  Sounds weird, I agree. I feel so much better and my workout is much better on an empty stomach.
  

  HitsRus;1873174 wrote:I'm not sure what your problem is with grains ...Whole grains? or only processed ones. Your body does need quality energy sources.

  Any grain. I get tons of carbs with the vegetables that I eat. I get a lot of energy from the eggs, bacon, steak, chicken, etc
• BR1986FB

  Verbal Kint;1873213 wrote: Any grain. I get tons of carbs with the vegetables that I eat. I get a lot of energy from the eggs, bacon, steak, chicken, etc

  Correct. The body can function off the energy from healthy fats. Carbs aren't really a "necessity" to function. If your goals are to pack on muscle, doesn't hurt to spike/cycle the carbs on training days.
• Verbal Kint

  

  BR1986FB;1873214 wrote:Correct. The body can function off the energy from healthy fats. Carbs aren't really a "necessity" to function. If your goals are to pack on muscle, doesn't hurt to spike/cycle the carbs on training days.

  I am hearing that Chris Fromme, subscribes to this theory on non race weeks when he is training and does add some grains and sugars during the race weeks when he is on a bike for several hours a day.
• BR1986FB

  Verbal Kint;1873220 wrote:I am hearing that Chris Fromme, subscribes to this theory on non race weeks when he is training and does add some grains and sugars during the race weeks when he is on a bike for several hours a day.

  If you're biking, for long distances, you're going to need some form of carbs to get you through. If you're just taking in vegetables as a main carb source you're probably going to hit a wall.
• TBone14

  

  HitsRus;1872923 wrote:Just a few comments regarding things in general having gone thru 40 years of this.....
  
  A lot of people get involved with this because they come to the realization that they need to lose weight, or because they want to lose weight to look better for an event...like a wedding or a reunion or just to look better when they are going to the beach. Some people train rigorously for a competition...body building, or running a marathon.
  Few actually think beyond the short term....what am I going to do when my short term goal is over? If long term is important to you also, it is important to develop a repeatable, consistent, regimen of diet and exercise that you can do for most of your life. So, the first question you must ask yourself, is whether what you are doing is sustainable indefinitely, and do you really enjoy it.? If your answer is "NO" you are setting yourself up for inevitable failure/relapse.
  Hence, any diets or exercise programs that you are doing that you don't like are going to go by the wayside once the motivation of your short term goal is gone.
  Counting calories, macros etc, are fine for the short term just to get an idea of appropriate portion sizes, but you are not going to want to weigh your chicken every day of your life. Doing a fad diet that you don't like just to get to your goal is not helpful long term. Rather you should focus on foods that you like that fit within your diet scheme, and try to develop a regimen that you can do and like.There are some foods that you absolutely have to get rid of...stuff that is useless calories. You can allow yourself a guilty pleasure within moderation, if you eliminate the rest of the shit...eg. if you like your alcohol, zero out the pop and the doughnuts and desserts.
  
  Intermittent fasting....people get so hung on a "plan" and minutia that they lose sight of the big picture. What is important is that you are taking a day and significantly reducing your calories so as to create a calorie deficit to facilitate weight loss, or to allow some flexibility in your eating habits. That allows you to not have to keep track of calories every day, or having to tightly restrict yourself at life's important events when maybe you want to indulge/celebrate a little more. The key is not to do it so much as to trigger your body going into starvation mode. A typical plan that is out there is to do it twice a week. I found that doing it 3 times every two weeks was more than sufficient to lose weight at a steady rate. Now that I'm in maintainance mode, once a week is enough, and I can enjoy myself fully on the weekend or special occasions.
  Fasting does not have to be not eating anything, or skipping meals. Simply, that you are carefully monitoring/restricting caloric intake.
  Let's do the math.....if my maintainance calorie intake is 2800 calories, I can create a calorie deficit of 2000 calories and still have breakfast lunch and dinner.
  Breakfast...1 egg scrambled and a half a banana (150 cal). Lunch...the other half of the banana and a tbsp. peanut butter on a slice of whole grain bread(200 calories) Dinner...2oz chicken breast and a plateful of raw veggies(300 cal). I can even throw in a handful of nuts for a snack.
  If I do that 3 times over a course of two weeks, that 6000 calories. How many workouts does it take to burn that?
  
  Once you reach the weight you desire, all you have to do is be diligent ONE day a week. You keep an eye on portions the rest week without having to be a calorie Nazi, and then, at Joe's barbecue, or watching the football game , you can have a few beers and some chips.

  Great post.
  

  thavoice;1872937 wrote:Great, great points.
  I think one thing people do that sabatoge's themselves is trying too much right away. Trying to exercise a lot and eat good for every meal. it gets to be too much all at once. I am a proponent of at first eating the things you like, but less, and start substituting better options slowly. Going cold turkey many times just gets to people.
  
  I am a master at losing weight. An absolute master. Maintaining, not so much.
  
  I have to keep a height and weight standard for the military and it isn't difficult to do but I do have to keep tabs on what I eat, or at least, how much.
  
  The old saying is you cannot outrun a bad diet is so true. I PT 6 days a week and easily pass the standards for my age (they are a joke) but also in the toughest age bracket. With that said, if I am not on point somewhat with what I eat I get close to the limits. I guess it really is a good thing as it gives me a legit reason to stick to it.
  
  One thing that is a pet peeve is a person who refuses to have something "bad" for them even on a special occasion. Most times you know damned well when no prying eyes are watching they do but in public they put up a persona that they cannot ever indulge.

  Also a great post. Enjoyed both of these takes.
• HitsRus

  

  Bacon???....a healthy fat? I have to disagree with that. Red meat is bad enough but processed meat is like taking sandpaper to your arteries in terms of inflammation.
  
  I am 100% on board with healthy fats and oils, but bacon is not one of them.
  I am not on board with whole grains being a food to avoid. Your diet shouldn't be heavy on them, but within normal dietary guidelines they are a clean burning source of fuel and fiber. Equally so, long term high protein diets, particularly those based on red meats, carry their own set of risks.
• BR1986FB

  HitsRus;1873428 wrote:Bacon???....a healthy fat? I have to disagree with that. Red meat is bad enough but processed meat is like taking sandpaper to your arteries in terms of inflammation.
  
  I am 100% on board with healthy fats and oils, but bacon is not one of them.
  I am not on board with whole grains being a food to avoid. Your diet shouldn't be heavy on them, but within normal dietary guidelines they are a clean burning source of fuel and fiber. Equally so, long term high protein diets, particularly those based on red meats, carry their own set of risks.

  You need to do a little more research. Almost everything that has been pushed down our throats, in the past, can be thrown out the window. Nothing wrong with "good" bacon. I'd steer clear of all of the crap with the nitrates, etc and get it from a legit (farm) source). Bacon in moderation is fine. I don't think I'd make it the base of ones diet though.
  
  Also grassfed beef (i.e. steak), has a decent amount of Omega 3's. Not nearly as much as salmon and other fatty fish but I'll take my Omega 3's where I can get them.
• Verbal Kint

  

  HitsRus;1873428 wrote: normal dietary guidelines

  Those are sponsored by Post, Kellogg (please know those two guys life story, amazing), Monsanto.
  
  

  HitsRus;1873428 wrote: Equally so, long term high protein diets, particularly those based on red meats, carry their own set of risks.

  After changing to this type of energy source, my blood test number are better than ever. My weight (with more muscle mass) is the same as high school senior year when I was very active. I am stronger than I have ever been. I feel better than I ever have. The worst thing about fueling like this is having to buy new pants along the process.
  
  It is contrary to everything that we have been told. I took awhile for me to understand how and why. I am glad I listened.
• Verbal Kint

  

  BR1986FB;1873446 wrote:I'd steer clear of all of the crap with the nitrates, etc and get it from a legit (farm) source).

  Yes.
  

  BR1986FB;1873446 wrote:Bacon in moderation is fine. I don't think I'd make it the base of ones diet though.

  
  
  I only consume it about twice a week. Now eggs, I have about 4 eggs a day, maybe 3-4 times a week.
• BR1986FB

  Verbal Kint;1873452 wrote: After changing to this type of energy source, my blood test number are better than ever. My weight (with more muscle mass) is the same as high school senior year when I was very active. I am stronger than I have ever been. I feel better than I ever have. The worst thing about fueling like this is having to buy new pants along the process.
  
  It is contrary to everything that we have been told. I took awhile for me to understand how and why. I am glad I listened.

  Spot on.
  
  People have been so brainwashed to eat grains that it's just the norm. I will have rice as a carb source around a workout window but that's about it. When I eat stuff like bread, cereal, oatmeal, etc, I feel like a bloated piece of crap afterward. Tastes good but there's a price to pay.
• BR1986FB

  Verbal Kint;1873455 wrote: I only consume it about twice a week. Now eggs, I have about 4 eggs a day, maybe 3-4 times a week.

  Yep. You can eat eggs daily. I cook mine in coconut oil. Makes the taste smoother, to me.
• GOONx19

  

  I had a biopharm professor that did all of his research on cholesterol who told us all of the dietary warnings were bullshit for years before the nutritional organizations modified their stances. I love eggs so I never gave a shit and eat two dozen per week, so I'm glad the growing literature supports its safety.
• Commander of Awesome

  

  GOONx19;1873560 wrote:I had a biopharm professor that did all of his research on cholesterol who told us all of the dietary warnings were bullshit for years before the nutritional organizations modified their stances. I love eggs so I never gave a shit and eat two dozen per week, so I'm glad the growing literature supports its safety.

  In this case I'm glad it made sense and worked out for you. In general though, I think this is a dangerous president to set/live by. Could see it easily turning into, "Eh I don't care what doctors say I'm going to eat all the red meat and drink all the alcohol I want" mentality. Glad you had a professor that made the claim, but I generally follow supported science literature.