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FIT.Y.E.R.O. (Meathead, wellness, fitness, diet, exercise) Thread

Crazy how ignorant I've been with my diet over the years. Basically ass backwards from "new" thinking.

Also, how I can eat whole foods and be absolutely stuffed at 24-2500 calories. Then can put down a bag of potato chips at 1500 calories and be hungrier than when I started. 4 glasses of wine and 3-4 cookies another 1000 wasted calories.

By far my weakness and my focus in 2024. Don't want to be crazy with it but a real balance is the goal.
 
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Uncanny that the most recent MindPimp hits on multiple discussion points from the past few days:

* Tip: If you want to get leaner, BUMP your calories! (1:59)

* Listener question #1 - I’m on a reverse diet. I do not want to weigh myself because it messes with my mind. How do I know my metabolism is improving? (58:33)

* Listener question #2 - Was listening to some old episodes and the protein recommended was .5-.7 grams per pound. When and why did that change to 1 gram per pound? (1:00:34)

* Listener question #3 - Hearing people say they eat a lot of grams of protein and when I ask about portions, it seems low. Do you think a lot of people don’t realize that 100g chicken breast isn’t 100g protein? I’ve come to realize a lot of people have misconceptions. (1:02:56)
 
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I've been doing a lot of looking, reading, and thinking about diet lately. Seems like there are a few good options to pick, and a lot of fads/terrible ones. You just have to choose a good one that fits you best and stick with it.

Paleo seems to fit me closest. I think I could do Mediterranean too, but I like trying different ethnicity foods regularly.
 
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anthonys735 said:
Crazy how ignorant I've been with my diet over the years. Basically ass backwards from "new" thinking.

Also, how I can eat whole foods and be absolutely stuffed at 24-250 calories. Then can put down a bag of potato chips at 1500 calories and be hungrier than when I started. 4 glasses of wine and 3-4 cookies 1000 dead calories.

By far my weakness and my focus in 2024. Don't want to be crazy with it but a real balance is the goal.
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The alcohol is a killer. I'm convinced that after 30, you just can't do more than 3-4 drinks a week and still achieve your weight loss goals. You either mostly give up alcohol and get the body you want or you keep the alcohol but also the dad-bod and beer gut.

Say you drink 3-4 glasses of wine Friday night.. that's 600 calories. You're likely going to break on your diet and eat those cookies, that's 400 calories. And if that wine gives you a hangover and the lack of sleep keeps you from the gym the next day, that's another 400 calories. This is also a pretty modest take. The number above could easily double.

Maybe thats not everyone but that's at least what happens to me. A night of even low/moderate drinking is enough to throw off 1500 calories, or close to half a pound. And that adds up. Anything after 2 or 3 drinks and I'm thrown off.
 
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^That's it. Although you can achieve a solid physique and still moderately booze. You just have to be strict as **** the rest of the time.

Any of those three diets are decent options. I've followed all the at one time or another. Just use mfp to track your calories and protein.
 
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For dry January.. I broke three times (lol). Two times because the bars I went to were somehow out of any NA beer. 3rd time after a long work project being finished and going out with my team.

I was still able to drop 3-4lbs and I wouldn't say I really dieted. I had my salads with chicken, but also had my ice cream, sour patch kids, meat and cheese. I also went to the gym probably about 15 days in January. 40min of lifting and 8 min on the elliptical warmup.

All this to say, I really didn't do anything different than normal months. Maybe a few extra workout sessions but possibly a few more sweets (that happens when you give up booze).. still lost 4lbs. Thats the different alcohol makes.
 
I’ll have all you a nice little healthy snack that I just came across which is no surprise to list people probably.

Cottage cheese and fruit. Delicious. I’ve always loved cottage cheese and cottage cheese and tomatoes (which is technically a fruit) but never thought of fruit. Grapes, any berries 👌.
 
roguemocha said:
I’ll have all you a nice little healthy snack that I just came across which is no surprise to list people probably.

Cottage cheese and fruit. Delicious. I’ve always loved cottage cheese and cottage cheese and tomatoes (which is technically a fruit) but never thought of fruit. Grapes, any berries 👌.
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Love cottage cheese but hate fruit in it.

I constantly have two kinds in my fridge. A chive cottage cheese and Good Culture whole Milk. The latter is by far the best cottage cheese I've had in a store.
 
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Broke up with my girlfriend today. Distance sucks

I was doing some goblet squats Tuesday and felt a pain suddenly in my lower back. Shut it down, was on a heating pad most of 2 days. Feel great today.

Think I put a lot of strain on my lower back several days in a row between squats, pendalay rows, etc

Should be back at it Monday.
 
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roguemocha said:
I’ll have all you a nice little healthy snack that I just came across which is no surprise to list people probably.

Cottage cheese and fruit. Delicious. I’ve always loved cottage cheese and cottage cheese and tomatoes (which is technically a fruit) but never thought of fruit. Grapes, any berries 👌.
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I've been snacking all week on a mix of cottage cheese, blueberries, and keto granola mix from Sam's.

Pretty nice afternoon pick me up.
 
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roguemocha said:
I’ll have all you a nice little healthy snack that I just came across which is no surprise to list people probably.

Cottage cheese and fruit. Delicious. I’ve always loved cottage cheese and cottage cheese and tomatoes (which is technically a fruit) but never thought of fruit. Grapes, any berries 👌.
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A staple growing up was cottage cheese on sliced pineapple. I hate cottage cheese but we couldn’t leave the table til we ate some of everything.
 
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We used to do cottage cheese on tomatoes and peach or pear halves regularly when I was growing up. Wasn't a huge fan back then and haven't desired to try it again. I do like cottage cheese on its own though.
 
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On that note, recent post workout breakfast incorporates cottage cheese (great source of casein, a slow digesting protein, where whey is quickly absorbed)…


8oz low fat cottage cheese.
8oz 2% Greek yogurt.
Scoop of whey protein.
5g creatine
Splash of carbmaster milk to mix above.
3 hard boiled eggs (eaten separately from ^)

750 calories. 101g protein. 26g fat. 24g carbs
 
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Bonzo Cat said:
...for most of human existence we were hunter gatherers who didn't have the benefits of refrigeration. So killiing a buffalo, deer, etc, you didn't get to ration out 30g protein per meal. You ate as much as you could before it went bad and then went after your next kill...
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That doesn't seem to work out when I go to Graeters.
 
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Since it appears I’ll have some kind of procedure planned on the 14th and I have no idea if or how long I’ll be sidelined, I’ve just decided to get in the best shape possible in the meantime.

Reckon, it’s easiest to get everything back when I’m ready when I’m tip top. Of course most of my friends are like “Mark, id be NOT going to the gym, bjj and yoga! Id be pounding ice cream and getting touched up! What if you never can again afterwards?”

I figure I’ll take my chances. It’s like when people plan on starting a diet or working out or quitting smoking etc. They usually go HAM on terrible things they’re about to attempt to quit, making it that much harder to quit or make progress.

Plus, I’m in a really nice groove right now. 😃

I’ve begun journaling every morning too. Was pushed by plenty of gym friends to do it and it’s going well so far. Like they told me, just start writing anything and it’ll come.

Ordered a couple boxes of LMNT that everyone here and out there are raving about. Makes it easier to get those nutrients first thing after awakening.
 
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cole854 said:
Extreme overkill unless you are eating 5-6 meals a day at 40-50g per meal, w/ 2-3 workouts per day.
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This is completely false brother. Unless you’re cutting or trying to lose weight you def want 1G for 1# as a male for sure. Even when cutting if you’re a bodybuilder or just jacked or muscular your protein should be very high.

There was just a link on the last page showing the body keeps protein around and doesn’t excrete “extra” like previously thought. It only makes sense too as the example was cavemen only getting meat every few days or so.
 
roguemocha said:
Since it appears I’ll have some kind of procedure planned on the 14th and I have no idea if or how long I’ll be sidelined, I’ve just decided to get in the best shape possible in the meantime.

Reckon, it’s easiest to get everything back when I’m ready when I’m tip top. Of course most of my friends are like “Mark, id be NOT going to the gym, bjj and yoga! Id be pounding ice cream and getting touched up! What if you never can again afterwards?”

I figure I’ll take my chances. It’s like when people plan on starting a diet or working out or quitting smoking etc. They usually go HAM on terrible things they’re about to attempt to quit, making it that much harder to quit or make progress.

Plus, I’m in a really nice groove right now. 😃

I’ve begun journaling every morning too. Was pushed by plenty of gym friends to do it and it’s going well so far. Like they told me, just start writing anything and it’ll come.

Ordered a couple boxes of LMNT that everyone here and out there are raving about. Makes it easier to get those nutrients first thing after awakening.
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When I see lmnt I think lesbian mutant ninja turtles. Been looking forward to that adaptation.

Anyways what would you do if you quit working out? I'm a firm believer in doing what makes you happy as long as it's a positive option. I would rather die doing something I love than just wasting away.

I have a friend in lex that trains and fights in lower level mma fights. Got in a bad car accident few yrs back. Pins and rods in neck and other places. He was told to never fight again and chill on the working out. He told them to eff off and worked his butt off to come back.


Is it the best idea to ju jitsu around with all that. Prolly not. But he said if he didn't have this he would dive into drugs and alcohol. Admits his issues fully. But working out and training keeps his mind and soul healthy. So do it a 100% imo.
 
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thabigbluenation said:
When I see lmnt I think lesbian mutant ninja turtles. Been looking forward to that adaptation.

Anyways what would you do if you quit working out? I'm a firm believer in doing what makes you happy as long as it's a positive option. I would rather die doing something I love than just wasting away.

I have a friend in lex that trains and fights in lower level mma fights. Got in a bad car accident few yrs back. Pins and rods in neck and other places. He was told to never fight again and chill on the working out. He told them to eff off and worked his butt off to come back.


Is it the best idea to ju jitsu around with all that. Prolly not. But he said if he didn't have this he would dive into drugs and alcohol. Admits his issues fully. But working out and training keeps his mind and soul healthy. So do it a 100% imo.
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Pretty much the same mind frame as your buddy and you.

It sounds silly when people hear you say it out loud I’ve found out though. I’d rather die at the gym tomorrow then sit on my ass doing a desk job forever. That’s when they’re like “stop it, you don’t mean that, just relax.” And I say no I’m not trying to be tough or cool, but I would honestly rather die than be sidelined forever. No kids, no wife, Mom would take care of the dog. The eff do I care if I died lol? I wouldn’t know it.

People tell me to chill out and sit at home and just wait. Can’t do it, won’t do it. I have SIGNIFICANTLY decreased weight and as I’ve said I wear a HR monitor.

I’ve said it too many times and fully believe it, rather live one day a lion than a thousand days a lamb.

I think I would likely go dark like your buddy. I’ve admitted my drinking issues freely now.
 
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Ran 6 miles yesterday for my third actual outdoor run of 2024. Mostly been doing treadmill running. It took 1:01:37.

I’m not a lifelong runner. I have signed up for a half marathon in late April. I have ran it once before at a 10:11 second pace.

I don’t think I can get to a sub 2 hour time but any thoughts on how to speed up my time?
 
AIChatGPT said:
Ran 6 miles yesterday for my third actual outdoor run of 2024. Mostly been doing treadmill running. It took 1:01:37.

I’m not a lifelong runner. I have signed up for a half marathon in late April. I have ran it once before at a 10:11 second pace.

I don’t think I can get to a sub 2 hour time but any thoughts on how to speed up my time?
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I REALLY wanted to bash runners here just for funsies but may be one here soon so I refrained, consider yourself fortunate.
 
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- I meal prep my lunches (and sometimes dinners) every week. I always weigh out proteins and main carb source. I end up eyeballing a little bit if there's less than a serving left and distribute it out. That's worked very well for maintaining weight/muscle mass without being disorder-y or ultra neurotic. I haven't tracked calories/food since I did a major bulk/recomp in 2022 though.

All you dudes bulking, stay away from chicken unless it's shredded. The volume of it you have to eat to hit your calories is sickening and makes the whole process unpleasant. But if you're doing chicken, salsa shredded chicken, aka throw chicken breast in an instapot/crock pot with a jar of salsa and shred, is a good option to shovel down plenty of protein with plenty of flavor. It's easy to dump a huge serving of rice with this too, so you can shovel down a LOT of carbs in one sitting without feeling disgusting.

- Despite the most chaotic and stressful month of work I've ever had, managed to keep up my lifting schedule decently well. I couldn't do as many days as I'd like because I was exhausted by the weekend, but husband has been working hard on his diet and we didn't go HAM eating out every weekend. That helped a ton.

- if you have access to a Safety Squat Bar, you should be doing Hatfield squats. They're great for quad hypertrophy and core stability and you can overload them a TON, which is a fun psychological boost (especially as an accessory movement). Here's a solid how-to if you're unfamiliar: Hatfield

- I had the most chaotic and successful bench fail of my life last week. I managed not to die and surprised myself with my Zercher squatting ability, but the lesson is it simply does not matter if you've been lifting for a decade. If you are an idiot, like me, and don't set up your safety pins/arms, you can still get pinned. Luck and plenty of experience are the only reasons I didn't get for real injured. (This was how I, then my husband, decided that I am not allowed to do max effort bench unless he's home to spot me from now on. lolol whoops.)
 
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AIChatGPT said:
What is the difference between shredded chicken and cubed chicken?
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-How you cut it usually… nutrients should be the same.

-I can confirm pretz’s chicken comment. It’s crazy how much chicken you have to eat to get a lot of cals.

My best bulk was carnivore, hands down. “Easiest” bulk ever but I still took pounds of ground beef with me everywhere I went.

-Almost bit it myself doing split squats the other day, posted the video.

My foot got caught on the rubber top stool I was placing it on and hadn’t taken my shoes off, rubber on rubber doesn’t move much. Almost fell trying to rack it but as you said experience, luck and the fact I’m lifting no weight right now saved me.

-I’m about to meal prep more tonight or tomorrow myself. For me, it’s the key to a good diet. If there’s not stuff made at home I’m going for the easiest option when I’m hungry and cranky.
 
what’s everyone’s 1 rep max on overhead press?

Can anyone Oh press their body weight?
 
drew_ukfan said:
what’s everyone’s 1 rep max on overhead press?

Can anyone Oh press their body weight?
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No idea, for me that’s definitely not something I’ll ever max out on for two reasons:

1) My right rotator cuff is basically 100% torn and I’m not trying to have it pop out for the 48th time.
2) I feel that’s kind of a dangerous lift to max out. I’ve seen a few neck injuries from that and behind the head presses.

I do them, just very carefully lol.

-Played around with some of those hatfield squats @pretzel__logic mentioned, I dig them.

Remind me a lot of a using a belt squat machine.
 
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roguemocha said:
No idea, for me that’s definitely not something I’ll ever max out on for two reasons:

1) My right rotator cuff is basically 100% torn and I’m not trying to have it pop out for the 48th time.
2) I feel that’s kind of a dangerous lift to max out. I’ve seen a few neck injuries from that and behind the head presses.

I do them, just very carefully lol.

-Played around with some of those hatfield squats @pretzel__logic mentioned, I dig them.

Remind me a lot of a using a belt squat machine.
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I don’t do the behind the head presses, I don’t really see the point in them. But I like OH/military presses. My max is 165, I’d love to work up to a 225 OH press.

Never tried a Hatfield squat, I like to mix in zerchers
 
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I get more shoulder pain benching then I do OH press. So found squat university’s videos about having a weak muscle causing instability when benching on one side (mines my right). Stopped trying to max out bench and focused on doing stability exercises for those small muscles. It’s helped so far
 
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drew_ukfan said:
I get more shoulder pain benching then I do OH press. So found squat university’s videos about having a weak muscle causing instability when benching on one side (mines my right). Stopped trying to max out bench and focused on doing stability exercises for those small muscles. It’s helped so far
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I also have a lot of shoulder pain when doing bench, so I avoid it I do fly machine as alternative with no pain.
 
Bill - Shy Cat said:
I also have a lot of shoulder pain when doing bench, so I avoid it I do fly machine as alternative with no pain.
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You may have same issue as I did, a weak link. Squat university has lots of videos on YT on the topic. I can do floor press and have zero pain but bench, I was having pain. Dropped the weight way down and was doing stabilizing exercises and did 225 on Monday, without pain. First time I’ve had no pain with that weight in a while
 
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