Fitness and shit

[shmike]

Originally Posted by Kaneman

-----------Also, I'm not advocating the diet just yet, I'm pretty much just regurgitating what I've been reading about it. I feel fucking great now, but who's to say I won't have a stroke or heart attack next week!

I'm curious to see how it works out over the next 60 - 90 days.

A new diet will often work for a while before the plateau, fatigue and other issues show up.

I am in a similar situation to you except a few months behind.

I'm still on a "clean" diet. I look and feel better than I did before but I can't seem to get my 6 or 8 pack back.

If you aren't counting calories, how do you know you are at 3-4k a day? And how the fuck to you get there? Since I'm not taking in any junk, I struggle to get in 2500 a day.

[Homeslice]

Originally Posted by Kaneman

All carbs turn to sugar in your body and cause your body to release insulin to combat high blood sugar. Insulin forces that sugar into your fat cells and/or prevents your fat cells from releasing fat to use for energy. Before I changed diets all my carb sources were "clean" and the results were still shitty.

The point is that low-index carbs such as brown rice don't trigger an insulin release nearly as much as cheaper carbs.

Your body needs glucose for energy. Carbs are more easily converted to glucose than fats or proteins. Probably why endurance athletes (ultras, etc.) replenish themselves with mostly carbs.

Yes, your body can produce energy from fat, thru ketosis (breaking down triglycerides), but it isn't as efficient as getting energy from carbs. If you're training or competing for a long period of time and you deplete those two sources of energy, your body will then start breaking down hard-earned muscle.

I just don't think low-index carbs like brown rice, lentils, oats etc. are anything to worry about, in moderation. They are much less likely than cheap carbs to spike insulin & increase your bodyfat. If you eliminate cheap carbs and just eat low-index ones, you will be doing more than 99.99% of people out there. Beyond that, the only other thing that might benefit is avoiding carbs in your last meal before bed...... but only for appearance reasons (getting cut) rather than performance.

[Porkchop]

Originally Posted by Homeslice

The point is that low-index carbs such as brown rice don't trigger an insulin release nearly as much as cheaper carbs.

Your body needs glucose for energy. Carbs are more easily converted to glucose than fats or proteins. Probably why endurance athletes (ultras, etc.) replenish themselves with mostly carbs.

Yes, your body can produce energy from fat, thru ketosis (breaking down triglycerides), but it isn't as efficient as getting energy from carbs. If you're training or competing for a long period of time and you deplete those two sources of energy, your body will then start breaking down hard-earned muscle.

I just don't think low-index carbs like brown rice, lentils, oats etc. are anything to worry about, in moderation. They are much less likely than cheap carbs to spike insulin & increase your bodyfat. If you eliminate cheap carbs and just eat low-index ones, you will be doing more than 99.99% of people out there. Beyond that, the only other thing that might benefit is avoiding carbs in your last meal before bed...... but only for appearance reasons (getting cut) rather than performance.

So all this information flying around here is confusing me. Not even talking about competing or being a high level athlete, but just losing weight my diet should consist of what? Meats and vegetables with a very limited portion of low index carbs? But the meats can be a fatty cut like beef or pork? Right now until I get back to my old hockey "floating" weight I plan on doing something to this effect. After that, I may change it up a little bit to kick it into high training mode.

Breakfast
-4 whole eggs with a very light sprinkling of mozerella cheese
-1 cut of thick ham, lunchmeat style ham, or turkey bacon (apparently real bacon is ok now??? )

Snack 1
-1 small fuji apple

Lunch
-Pre-prepared lunch of grilled chicken, mixed vegetables, and a very small potion brown rice. Mixed together with chili pepper. OR Tuna pack with vegetables.
-1 cup greek yogurt

Snack 2
-1/4 cup of dry roasted, unsalted, peanuts

Dinner
- Meat/Fish of the day
-Fresh vegetable of the day
-4 Fish oil tablets
-1 Folic acid tablet
-1 Multi vitamin

Post Lifting
-12 fl oz 1% milk with whey or casein

[Trip]

Yeah, you really have to find a diet that works for you.

Since I just want to be healthy, not athletic, I don't go out of my way to avoid stuff. I just try smaller portions and staying away from a lot of obiviously bad for you food. Cut out a lot of the snacking I use to do and if I do get the urge, I try to have fruit/almonds/peanuts or similar on hand to at least make it not so bad.

[Kaneman]

No doubt OSP! The motivation behind all this for me is to be as lean and strong as possible in my weight class for BJJ. When I get injured and have to sit out I feel that motivation slipping rapidly. Looking and feeling better became very positive side-effects. I enjoy going to the gym and lifting and seeing all the veins pop out of my arms legs and shoulders.....but if it weren't for BJJ my vanity probably wouldn't be enough to get me in the gym.

Your workout routine looks pretty solid and fairly tough, if you start feeling hungry or more achy/sore than usual put some more calories in there....you don't want to get injured and such.

Kettlebells and swimming are the two best conditioning exercises for BJJ IMO.

[OneSickPsycho]

Originally Posted by Kaneman

No doubt OSP! The motivation behind all this for me is to be as lean and strong as possible in my weight class for BJJ. When I get injured and have to sit out I feel that motivation slipping rapidly. Looking and feeling better became very positive side-effects. I enjoy going to the gym and lifting and seeing all the veins pop out of my arms legs and shoulders.....but if it weren't for BJJ my vanity probably wouldn't be enough to get me in the gym.

Your workout routine looks pretty solid and fairly tough, if you start feeling hungry or more achy/sore than usual put some more calories in there....you don't want to get injured and such.

Kettlebells and swimming are the two best conditioning exercises for BJJ IMO.

Yeah, I'm going to take it slow and not overdo it. Certain things like biking and some of the body weight stuff, and of course stretching, will be M-F. Other than Saturday morning jiu jitsu, weekends will be completely devoid of exercise to recover. I've also ordered a shitload of protein powder that will be used to supplement my diet as well.

[KSGregman]

Building a strong and healthy body is not nearly as complicated or difficult as Americans make it out to be....too many of them are just lazy and impatient....too lazy to get up and exercise consistently and efficiently...too lazy to learn how to wean themselves off the shit we call "food" in this country and move to a healthy nutritional plan....and too impatient to stick with a plan that can change their lives for the better.

I'm not a fan of putting alot of "me" on the internet...but...I'm living proof that it can be done....at nearly ANY age. I'm 44 and RIPPED....I'm in the best shape, physically and mentally, of my life. 6-1....174 pounds....8% body fat. I'm lean....and STRONG...physically...and cardiovascularly. It started as "I want to get back into shape....." and then morphed into my obsession....building the best "me" that I possibly can through good nutrition and wicked hard work 6 days a week. I think about it...work at it....improve upon it....EVERY day....it's a journey....never a destination.

It can be done...all it takes is a WILLINGNESS to commit....a REAL commitment...not a fad or a "diet"...but a commitment to REAL change....some education....dedication...and time. I know what worked for me....and I'm willing to share the knowledge if anyone is interested.....via PM.

[shmike]

Originally Posted by KSGregman

Building a strong and healthy body is not nearly as complicated or difficult as Americans make it out to be....too many of them are just lazy and impatient....too lazy to get up and exercise consistently and efficiently...too lazy to learn how to wean themselves off the shit we call "food" in this country and move to a healthy nutritional plan....and too impatient to stick with a plan that can change their lives for the better.

I'm not a fan of putting alot of "me" on the internet...but...I'm living proof that it can be done....at nearly ANY age. I'm 44 and RIPPED....I'm in the best shape, physically and mentally, of my life. 6-1....174 pounds....8% body fat. I'm lean....and STRONG...physically...and cardiovascularly. It started as "I want to get back into shape....." and then morphed into my obsession....building the best "me" that I possibly can through good nutrition and wicked hard work 6 days a week. I think about it...work at it....improve upon it....EVERY day....it's a journey....never a destination.

It can be done...all it takes is a WILLINGNESS to commit....a REAL commitment...not a fad or a "diet"...but a commitment to REAL change....some education....dedication...and time. I know what worked for me....and I'm willing to share the knowledge if anyone is interested.....via PM.

That's awesome.

When did you decide to "get back in shape?" (how many years ago?)

How far had you fallen off the in shape wagon? (Before stats or years as a lazy-ass.)

[KSGregman]

Originally Posted by shmike

That's awesome.

When did you decide to "get back in shape?" (how many years ago?)

How far had you fallen off the in shape wagon? (Before stats or years as a lazy-ass.)

I was in so-so shape 2 years ago...had gall bladder surgery...and gave up....coasted on the sofa for about a year....ballooned up to 204...the heaviest I've ever been in my life. My daughter took a picture of me sitting on the sofa and that picture changed my life....I couldn't reconcile the image I saw in the picture with my "self image"....it pissed me straight off and motivated to DO SOMETHING about it....to change.

I did 3 months of weight lifting 3 days a week....cardio 2 days a week and yoga one day a week while I struggled to modify my nutrition....I work out in the morning....5:30a every day. I did "what I've always done" when trying to lose weight....modify portion sizes...ridding myself of the obvious bad choices...but wasn't really educated about or dedicated to nutrition. After 3 months, I was down to 180 but was still carrying too much body fat and wasn't satisfied with my "results."

I changed up my work outs....I started doing ultra high intensity cardio 6 days a week and added weight lifting 3 days a week after cardio. I go hiking every Saturday after I work out...usually 10 miles or so per hike...and I run every Sunday morning with my dog...usually 4-6 miles depending on how I feel. I took a crash course in nutrition...and through trial and error with different food types and recipes found a nutrition style that works for me....2,400 calories a day....40%/40%/20% carb/protein/fat split. It's easy to prepare...and gives me plenty of energy.

I use several tools to monitor progress....a calorie/composition counter on my Razr....body fat calipers....and a tape measure...I hit the scale once a week but what I'm doing keeps me right at 174 so it's not my primary progress measurement tool anymore.

The challenge now is to mix it up....I'm looking at a MMA inspired work out regimen....for 3 months....and a friend of mine sent me a BUDS (US Navy Seals) inspired 3 month challenge too. I'm always looking for ways to challenge myself both physically and mentally....I've done a couple of Gladiator Runs....looking at a Tough Mudder this Fall....and a half marathon in the fall with a co-worker. I hike all over...been to Arkansas a couple of times already this season...and have logged nearly 100 miles just in Kansas alone so far....I'm going to Summit County Colorado over the 4th of July to do some 10,000+ hiking near Breckenridge...another trail near Vail...and one more outside Dillon....REALLY stress test the cardiovascular system.

Having a lean and strong body is GOOD..best decision I ever made to dedicate myself to it and make it happen.

[Kaneman]

Originally Posted by shmike

I'm curious to see how it works out over the next 60 - 90 days.

A new diet will often work for a while before the plateau, fatigue and other issues show up.

I am in a similar situation to you except a few months behind.

I'm still on a "clean" diet. I look and feel better than I did before but I can't seem to get my 6 or 8 pack back.

If you aren't counting calories, how do you know you are at 3-4k a day? And how the fuck to you get there? Since I'm not taking in any junk, I struggle to get in 2500 a day.

One of my friends is a PHd in Kinesiology who's 47, 200lbs and around 6% body fat and he thought I would crash after a week and still thinks I will eventually. Another has a nutrition degree and says that the high fat "predator" type diets are great and work well for most humans.

That's a great question. I've been going completely by feel since the first day I started this and haven't added everything up even once....so I decided to go back over what I ate yesterday relative to my activity level....

RUN FIVE MILES

6 large eggs, 440
4 slices thick cut bacon, 360
Smoothie (fruit/veg/fat), 300
---------------------------------
Breakfast - 1100

10oz ribeye - 550
Garlic butter - 100
Spinach salad w/olive oil dressing - 250
1 slice bacon - 90
------------------------------------------------
Lunch - 990 calories

DEADLIFTS, SQUATS, TWISTING PLATE LUNGES

Smoothie, whole milk, berries, kale, avocado, whey)350
1 slice bacon - 90
------------------------------------------------------------
Post workout meal - 440 Calories

40 MINUTES OF GRAPPLING/SPARRING

Glass of whole milk - 170

40 MINUTES DRILLING/20 MINUTES SPARRING

3/4 Whole Rotisserie chicken w/butter sauce - 1100
1 slice bacon - 90
-----------------------------------------------------------------------
Dinner - 990 calories

Total - 3,890 Calories. Probably should've tried to find an extra few hundred calories somewhere since yesterday was a heavy lifting day

Originally Posted by azoomm

Good call on water intake. A lot of people forget about water. It's SO important.

Especially for us as I'm seeing its supposed to hit 106 on Tuesday!!!! BOOO!!!

Originally Posted by OneSickPsycho

Yeah, I'm going to take it slow and not overdo it. Certain things like biking and some of the body weight stuff, and of course stretching, will be M-F. Other than Saturday morning jiu jitsu, weekends will be completely devoid of exercise to recover. I've also ordered a shitload of protein powder that will be used to supplement my diet as well.

Very smart. You'll need that extra protein since grappling tears up so much of your body.

Originally Posted by KSGregman

Building a strong and healthy body is not nearly as complicated or difficult as Americans make it out to be....too many of them are just lazy and impatient....too lazy to get up and exercise consistently and efficiently...too lazy to learn how to wean themselves off the shit we call "food" in this country and move to a healthy nutritional plan....and too impatient to stick with a plan that can change their lives for the better.

I'm not a fan of putting alot of "me" on the internet...but...I'm living proof that it can be done....at nearly ANY age. I'm 44 and RIPPED....I'm in the best shape, physically and mentally, of my life. 6-1....174 pounds....8% body fat. I'm lean....and STRONG...physically...and cardiovascularly. It started as "I want to get back into shape....." and then morphed into my obsession....building the best "me" that I possibly can through good nutrition and wicked hard work 6 days a week. I think about it...work at it....improve upon it....EVERY day....it's a journey....never a destination.

It can be done...all it takes is a WILLINGNESS to commit....a REAL commitment...not a fad or a "diet"...but a commitment to REAL change....some education....dedication...and time. I know what worked for me....and I'm willing to share the knowledge if anyone is interested.....via PM.

Don't save the knowledge for a PM bro, this is the fitness thread, put it all up for us to see. You big fuckin' stud you.... =P

Also, there are a lot of people out there trying desperately to get in shape and lose weight and failing because of the way we've been taught to eat for the past 40 years. They're practically starving themselves, eating low-fat everything, etc etc and not seeing results because the information is so sketchy....