In Fitness and in Health
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i like to snag nuts (almonds, brazil, walnuts) and maybe some greek yogurt to go along with.
add cinnamon and maybe some stamina and you're good to go. high protein and good fats that should keep your body nourish (?) until the next morning.
@urbanwoodsman -
I'm trying bodyrecomposition's crash diet. Maintenance protein, as many non starchy veggies as you want, and huge calorie deficits. Fish oil daily
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This crash diet accounts for that, but agreed in general.
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Shane, you and I are about the same body composition, or were when we started. What helped me was using a food log app on my phone. I no longer use it because I've gotten a better grasp but I was using myfitnesspal. You can also track exercise on there as well and link to other apps such as mapmyfitness which is looks like you are using based on the photo above
Knowing what I put into my body was the most important for me
Thanks for all the input guys. I started using the Lose It! app two months ago. I used it a lot at first but then it trailed off. I've now being using it every day for the last two weeks. I love how you can just scan the barcode of anything and it has the nutritional value right there. Also, being able to log my exercise and get a general idea of how many calories I can burn really helps motivate me. I also downloaded MapMyRun to track my running which is pretty nice.
I'm going to be in Toronto for the next two weeks so that will be a challenge. I don't have a gym there but I can workout in the garage and run everyday in the park. I'll probably try Tabata while I'm there. I've tried P90x before but I was too out of shape to finish most of it.
What specific foods should I be eating? Are there certain superfoods that you recommend? I've mostly been eating goji berries, chia seeds, walnuts, high protein yogurt, salad, fish, blackberries, carrots, pomegranate, apples, bananas, and protein shakes the last two weeks. I won't be changing my diet to something like Paleo or anything, just because I want this to be a life long thing. But breads, sugars, sodas, chips, fried foods, are starting to become a less than once a week treat. y main problem with diet is late night snacking. I work and stay up late, like 3-5am, almost every night. So about 3-4hrs after dinner I start wanting something to eat and the last thing I want are veggies. So that's been the main struggle so far.
Protein, protein, protein. Nuts, Greek yogurt, jerky, protein shakes (the pre made ones are much better tasting than powder, albeit higher in sugar)
Eat something about every 3 hours so you never binge. That's my strategy
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What specific foods should I be eating? Are there certain superfoods that you recommend? I've mostly been eating goji berries, chia seeds, walnuts, high protein yogurt, salad, fish, blackberries, carrots, pomegranate, apples, bananas, and protein shakes the last two weeks.
Watch the fruit and even carrots. Yes they are good for you but high in sugars. Berries are better.
Get lots of broccoli. Such a good veggie. Chicken breasts are a good lean meat also.
Chicken breast, broccoli and sweet potatoes has been one of my main meals. -
Haha… so much conflicting advice, it's a hard question to get an answer to, and I'm about to make it worse. I'm going to go against Bags and say you shouldn't load up on protein. You probably don't need much more than 1 gram per pound of bodyweight even doing cardio, maybe a little more when you're trying to put on some lean body mass, and under almost no circumstances should it be over 2g/lb. Excess protein, just like excess fats and excess carbs, get stored as fat (or pooped out).
And even though sweet potatoes are good for you, I don't think they are a good recommendation when you are trying to lose weight, as they are very starchy. Carbs are the enemy, they READILY convert into fat and can trigger hormonal responses that will keep you hungry. If you are focusing on putting muscle on, a sweet potato can be a good carb, but not IMO if you are trying to lose weight. I wholly agree with berries if you're going to eat carbs, and broccoli, and skinless chicken breast. I don't think you need more than a handful or two of berries a day for your carb load.
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Thanks guys. Yeah, there's a lot of info out there. I've been following reddit.com/r/Fitness/ which seems to have a lot of useful information in the sidebar.
This was a good read
http://liamrosen.com/fitness.htmlGood resources
http://www.reddit.com/r/Fitness/wiki/resources -
Excess protein, just like excess fats and excess carbs, get stored as fat (or pooped out).
I don't know if there has been any further research done on it, but when Atkins first became popular, there were also warnings that protein taken in excess can potentially overstress the kidneys
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@mclaincausey
i would even say that your theory isn't quite right (at least for what i've experienced).5-6years ago i was in the best shape of my life, if i may do say so. i've worked out 3times a week, did cardio on my days off and used to eat after a certain meal plan for quite a long time (500-600kcal less than needed per day).
gym:
worked out my whole body each time i went. 10 different exercises inkl. warm up and cool down, so that'd be 8 different muscle exercises.cardio:
30min. of riding my bike or running.meal plan: (waking up around 6am)
after waking up: protein shake (30g protein + water)
30-45min. later breakfast: protein shake (30g protein + 250ml 0.3% milk), 2 slices of whole grain bread + 30g peanut butter + 5g fish oil (omega 3)
2-3h later: protein shake (with water) + good fats (2tbsp. linseed oil)
2-3h later: tuna (in its own juice) + a handful of brazil nuts, a apple and a slice of whole grain bread
2-3h later lunch: 250g chicken breast + broccoli + 50g rice (iirc) + 5g fish oil (omega 3)
2-3h later: protein shake (with water) + good fats (2tbsp. linseed oil)
2-3h later: 250g chicken breast + broccoli
just before going to bed: protein shake (with water) + good fats (2tbsp. linseed oil) or other high protein meals such as an omelette, scrambled eggs with mushrooms or greek yoghurt with linseed oil and etc. …i think you get the deal!
one just has to make sure to mix the right things together. always go protein+fat or protein+carbs.
the combination of fat+carbs is the worst you can do imo! -
It's not my theory. Eating more protein than you need it either goes to fat or gets shit out. 4 calories per gram.
Agreed on fat plus carbs.
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It's not my theory. Eating more protein than you need it either goes to fat or gets shit out.
Agreed on fat plus carbs.
should have said it differently…but i think you know what i mean
and yeah, it's the same with everything else. too much of something good can be bad as well, we all agree on that.
in the end, one really has to find out what works best for "you" and your body. there are way too many ways and forms out there one can try, so it might take a little longer to find the "right" way of living/eating. -
Agreed. I think your objectives and maybe your activity level were different than Shane's. If weight loss and not bulking up is the goal, I'd keep it under 2g/lb personally and focus on cutting carbs.
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cutting carbs is always a good thing to do when you want to lose weight.
i for myself though, i don't step on scales…the mirror is my scale. if i'm not satisfied with what i see, i know i have to do something again or a bit more again. scale just shows numbers which don't reflect the real you.
also i think that that whole bmi thing is fecked. it doesn't represent anything good...so i wouldn't listen to that at all! -
The trouble I have with diet is that there's a lot of unsupported opinion that's bandied around as scientific fact. From what I can gather:
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There doesn't appear to be any evidence in favour of low fat or low carb diets being superior in weight loss. Despite eating carbs, I'm down about 25 lbs this year.
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Total calories do matter.
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Meal timing and frequency doesn't make any real difference.
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Protein requirements for a novice strength athlete are about 1.7 or 1.8 grams per kilogram, a little under the 1 gram per pound figure that's banded around. Experienced or advanced athletes need less, around 1.2 grams per kilogram.
If you're interested in things with supportive research, then there's the Portfolio diet, which is effective against cholesterol; the DASH diet, which is for high blood pressure; and the Diogenes study, which was a European study into sustainable approaches to weight control.
I'm not entirely unconvinced by BMI in my old age. There have been a few studies that suggest the upper limit of lean mass in a drug free trainer is an adjusted FFMI (fat free mass index) of 25. That's calculated by working out the BMI without any bodyfat, and then applying a height normalisation factor to it.
For someone of my height (6'3" / 1.9 metres), that would work out as a limit of around 88 kg, and possibly less. So getting into the obese category would mean I'd be carrying at least 20% bodyfat, which is a bit more than is strictly healthy.
OK, if you're living on a diet of steroids then you can surpass that. But I remain to be convinced that's a healthy lifestyle choice.
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I wouldn't dismiss low carb diets as not being backed in science, there is a huge body of science supporting them. The issue with nutritional science is that results are so broadly multifactorial and physiologies are so diverse that its been impossible to reach a consensus. There are numerous paths to transformation.
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I have worked with hundreds of people on diets and exercise plans and one thing rings true - there is no one size fits all. The first thing I have anyone do is to "clean it out" for 30 days - no grains, no dairy, just meat, seeds and veggies and a little Fruit.
After 30 days, add in small amounts of grains or dairy and see how your body reacts - if your gut isn't messed up, these things are probably fine in small doses. I don't prefer calorie counting as it's easy to limit calories when you are not eating simple carbs (breads, pasta, rice, etc..) - it's actually "hard" to eat 2000calories of meat and veggies. Then you throw your body into calorie storing and you won't lose anymore weight.
My body dosnt do well with paleo - in order for me to have energy to lift (dynamic lifts and squats, not isolation or bodybuilding lifts) I need to up My fats too much and I store extra weight. I do much better on a zone prescription of around 19-21 blocks. It is an archaic approach, but its super easy to weigh and measure fruits and veggies instead of trying to count micronutrients.
For weight loss, we usually go 0.75 grams of protein per pound of lean body mass and zone it based on the blocks needed to fulfill the Rx. For athletes looking to advance in performance or build lean mass, we up it to 1.0-1.25grams pro per 1pound lean body mass.
As for workouts, losing weight will take time and volume, and too much time spent either on long slow cardio OR low volume high weight reps will cause decreases in fat loss - we need a good mixture. Think Monday heavy weight (20-30 minutes) then Tabata body weight movements or running/rowing/biking for 4-8 rounds. Tuesday moderate anaerobic output + moderate aerobic output (think long interval training where the work is performanced at a high output and the total time is 30 ish minutes (my
Favorite is 800m run / 400m run / 200m run rest 1:1 after each round x 3). Wednesday Moderate weights and 10-15 minutes of cardio (circuit training is better for aesthetics than simple state cardio IMHO) - rest Thursday and repeat cycle. Plyometric and calisthenic work is great for building lean muscle but lean muscle ain't worth crap if you don't have strong bones and joints from heavy weightlifting to support the frame.Just my 35cents lol sorry for the long post and any misspellings - on my
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I'll also add that if you have a buddy that's really into working out, just do what he/she does with them
I can dissect all my workouts I've done over the last twenty years, but honestly, the best shape I was ever in was when I was routinely training with a guy that was 6'3", 230lbs, and could squat 6 plates on each side all day long
You just wind up pushing each other into great shape
