FIT.Y.E.R.O. (Meathead, wellness, fitness, diet, exercise) Thread
- Thread starter anthonys735
- Start date
I'm finishing up an 8 week kettlebell program. On it, you work up to 30 rounds of this complex: 2 cleans, 1 press, and 3 double kettlebell squats. Completed that one on Wednesday. My legs are jello. Next week I get to look forward to 100 presses. Whoopee.
It has been a nice little change of pace. I've slept well and not added any weight despite not worrying much about my diet. That's been a fun way to close out the summer. In my profession, the summer is absolutely brutal and now things lighten up a bit so I'm looking forward to getting back into dieting. Cannot wait to move into a house where I can grill again, which should be by October 1 (we are doing renovations now).
I plan on getting back into my diet now that I've got a bit more free time. I forgot what a chore it is to eat your bodyweight in grams of protein every day. It has been nice not to, so I may only do it long enough to drop some residual pudge and then try to get a comfortable maintenance phase. That's always a nice, relaxing place to be in life.
It has been a nice little change of pace. I've slept well and not added any weight despite not worrying much about my diet. That's been a fun way to close out the summer. In my profession, the summer is absolutely brutal and now things lighten up a bit so I'm looking forward to getting back into dieting. Cannot wait to move into a house where I can grill again, which should be by October 1 (we are doing renovations now).
I plan on getting back into my diet now that I've got a bit more free time. I forgot what a chore it is to eat your bodyweight in grams of protein every day. It has been nice not to, so I may only do it long enough to drop some residual pudge and then try to get a comfortable maintenance phase. That's always a nice, relaxing place to be in life.
It certainly takes some planning and figuring out what you like. I've gotten away from shakes. Steak, eggs, and chicken for the most part. Shrimp and fish pack a nice punch if you like that. But if you're local I'd suggest that meal delivery service to dial them in nice and neatly during your diet.
Salmon… which I always hated, is a newfound haven for protein. Tuna on salads too.
Shakes / bars go right through you and never satisfy.
Shakes / bars go right through you and never satisfy.
With you lifting regularly, you need more than that. Assuming you weigh ~180, you need that in protein, minimum. Space it over 4 meals and it’s easily doable.
If you’re having trouble digesting, Zypan works wonders. Stated using when we bulked last winter and take it religiously now; night and day on how you feel after a meal. A must if when you’re getting all your macros from whole foods, imo.
Echo the shake boycott, been months since I’ve done a protein shake, which used to be a 2x a day staple. Also a boon to my digestive track.
Fairlife has replaced protein shakes for me. It is a bit pricier but so much better on my gut and convenient.
After tracking my food for a while, I've realized that when I was a teenager I consumed far less protein than I thought. Man, 18-year old Wayne Dougan could have a hell of a lot more gains had he tracked that properly.
Also, my diet was such shit. I'm pretty sure it was 50% fat for life.
Also, my diet was such shit. I'm pretty sure it was 50% fat for life.
- Nice morning lifting with the bros. Coach walking everyone through, Bonzo working in and out, Anth locking out 325 on the flat like it’s nothing, me chugging coffee and just trying to not embarrass myself. Good times.
- Got a Ninja Creami. I was just trying to mix things up a bit, and the recipe I devised is pretty solid; basically a blueberry chocolate pint. But every time I even try to venture away, I end up going right back to my savory over sweet preference. Give me well seasoned chicken, steak, eggs, potatoes, rice, etc. over sugary stuff all err.
- Made it through my 30-day alcohol break goal. Lost somewhere in the neighborhood of 20-25 lbs and 6-7% bf in that time. Have slowly reintroduced again but will never go back to the way I was drinking before. The improvement in overall energy, productivity, and sleep quality is just too good to throw out the window.
- Have been incorporating a good amount of BFR training at home. I purchased the B Strong bands myself, but Anth and Bonz were using the Sagas this morning. I’d recommend either for those curious. The app for the Sagas that Bonz showed me is pretty robust.
- Stay strong, FITYERO. 👊💪
- Got a Ninja Creami. I was just trying to mix things up a bit, and the recipe I devised is pretty solid; basically a blueberry chocolate pint. But every time I even try to venture away, I end up going right back to my savory over sweet preference. Give me well seasoned chicken, steak, eggs, potatoes, rice, etc. over sugary stuff all err.
- Made it through my 30-day alcohol break goal. Lost somewhere in the neighborhood of 20-25 lbs and 6-7% bf in that time. Have slowly reintroduced again but will never go back to the way I was drinking before. The improvement in overall energy, productivity, and sleep quality is just too good to throw out the window.
- Have been incorporating a good amount of BFR training at home. I purchased the B Strong bands myself, but Anth and Bonz were using the Sagas this morning. I’d recommend either for those curious. The app for the Sagas that Bonz showed me is pretty robust.
- Stay strong, FITYERO. 👊💪
6 x 245
5 x 295
3 x 315
1 x 325
LFG.
5 x 295
3 x 315
1 x 325
LFG.
I just did 5 sets of 5 at 240. Had kind of slacked off a bit during the summer. Time to get the winter bulk up started!
I don’t have Twitter, what’s it say? Additives? Also do Europeans live to 100+ and stay healthy?
Edit: looking it up the life expectancy of a European is 80.1 years vs 77.6 for an American.
“Mediterranean Diet”:
Eat seafood, lean meats, and vegetables/fruits. Fresh from the farm dairy and eggs. Drink some red here and there (if you’re so inclined; nothing lost from abstaining completely).
Revolutionary.
AKA: Don’t eat/drink like an asshole.
Eat seafood, lean meats, and vegetables/fruits. Fresh from the farm dairy and eggs. Drink some red here and there (if you’re so inclined; nothing lost from abstaining completely).
Revolutionary.
AKA: Don’t eat/drink like an asshole.
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-over processed foods suck... but I'd venture to guess the US aversion to rest/downtime, opiate deaths and inner city gang violence has as much to do with the delta betwixt us and eu life expectancy than HFCS and such.
^we attribute it more to diet because that's something we feel like we can control individually/ make it a personal "moral" issue.
^we attribute it more to diet because that's something we feel like we can control individually/ make it a personal "moral" issue.
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it’s just that there’s real evil in some of the misinformation and decisions from big corporate food providers (former tobacco douchebags), coupled with big Pharma that has made our country a 3rd world for being completely unhealthy.
-ultimately good diet/exercise is wonderful for physical and more importantly (imo) mental health... we are mitigating. Genetics are undefeated.
^meaning on a serious note... plenty of fit folks drop dead of heart attacks/strokes and such if they are genetically predisposed. On a less serious note... some people carry more weight naturally and have less muscle tone, they should give themselves grace.
^this is not to excuse morbid obesity, I feel for those folks... but no one is genetically made to be that big... I reckon the answer lies in mental health there.
^meaning on a serious note... plenty of fit folks drop dead of heart attacks/strokes and such if they are genetically predisposed. On a less serious note... some people carry more weight naturally and have less muscle tone, they should give themselves grace.
^this is not to excuse morbid obesity, I feel for those folks... but no one is genetically made to be that big... I reckon the answer lies in mental health there.
Lol… I had to look up what both of those meant.
I’ve done three things re: supplements or whatever you want to call them in terms of a change in what I’ve always done before:
- Creatine
- Whey protein / Fairlife Protein
- Pre workout
I have a couple 5lb containers of naked protien if anyone wants them? No sense in letting them go to waste.
You might have posted it earlier but do you or anyone else have a link to a brief breakdown of basic bodybuilding diet advice? I'm thinking about doing a two month cut.
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Curious about the reason you aren’t going to use them. If it is due to overbuying protein then I know the pain.😀
Gonna need to know some currents inputs & outputs, Rumpshaker…
- Do you track your macros now? If so, approximately whats your daily / weekly / monthly average for P, C, F & calories? If you don’t, it’s hard to even give advice because we not having a baseline to “cut” from is a shot in the dark.
- And if you don’t, buy a scale, track your meals for a month, report back and we can build a plan from there.
- Based on your saying you want to take in 120g protein, pretty confident your macros are too low to begin with. Reverse diet would be better for you, but again, gotta track macros. And by not knowing what you’re currently ingesting, same issue as cutting arises - no basis.
- Net/net: track food and workouts for a month and report back. Reps/sets/training volume differs when cutting/bulking/maintence.
- Do you track your macros now? If so, approximately whats your daily / weekly / monthly average for P, C, F & calories? If you don’t, it’s hard to even give advice because we not having a baseline to “cut” from is a shot in the dark.
- And if you don’t, buy a scale, track your meals for a month, report back and we can build a plan from there.
- Based on your saying you want to take in 120g protein, pretty confident your macros are too low to begin with. Reverse diet would be better for you, but again, gotta track macros. And by not knowing what you’re currently ingesting, same issue as cutting arises - no basis.
- Net/net: track food and workouts for a month and report back. Reps/sets/training volume differs when cutting/bulking/maintence.
I'm 43, 5'10, and 170. I do not track macros. I have, in the past, successfully tracked daily protein and water goals but I hate it. I mean I absolutely despise doing it and will not do it for any length of time. I do, however, own a food scale and use it frequently while cooking but it is for food quality, not to track macros. I use a whoop strap so I'm good with wearables.
As a way of life, I am absolutely never going to track my diet. What I'm looking for is the absolute basic diet advice from the Mind Pump side of the aisle about a four week cutting diet that is actually doable.
EDIT: Come to think about it, I may have just answered my own question. I have the bandwidth to, for limited periods of time, track my daily protein and water intake and nothing more. I will probably just do that, keep calories reasonable, and completely cut out booze for a month. I'm never going to do anything more than that anyway.
As a way of life, I am absolutely never going to track my diet. What I'm looking for is the absolute basic diet advice from the Mind Pump side of the aisle about a four week cutting diet that is actually doable.
EDIT: Come to think about it, I may have just answered my own question. I have the bandwidth to, for limited periods of time, track my daily protein and water intake and nothing more. I will probably just do that, keep calories reasonable, and completely cut out booze for a month. I'm never going to do anything more than that anyway.
Be kind of spinning your wheels to cut and not track. If you don't want to track everyday, then lay out 5-6 differnt options, with specific calories and protein. Then you can interchange them throughout the week and know you're pretty close. That's pretty much what I do.
To piggyback off this, if you aren’t worried about the pennies, run your macros and buy from a meal prep service. At least you’d roughly stay in bounds if you keep alcohol, snacking and sweets at bay.
@Hank Camacho, do you not like taking the time to measure food, enter into an app or all of it?
My Fitness Pal is pretty easy to use and remembers your meals so it’s pretty simple if you eat similar stuff each day. Sometimes I’ll put my food for the day in the night before or the morning of and then I’ll know what to eat without thinking about it. And then I don’t have to stop and enter food several times a day. Helps me not sneak extra bites of kids’ food or snacks as well.
The meal prep company has been great for lunches or quick dinners when we have a busy evening and don’t have time to cook. You can accomplish the same thing and meal prep for yourself if you can set aside that block of time each week.
My Fitness Pal is pretty easy to use and remembers your meals so it’s pretty simple if you eat similar stuff each day. Sometimes I’ll put my food for the day in the night before or the morning of and then I’ll know what to eat without thinking about it. And then I don’t have to stop and enter food several times a day. Helps me not sneak extra bites of kids’ food or snacks as well.
The meal prep company has been great for lunches or quick dinners when we have a busy evening and don’t have time to cook. You can accomplish the same thing and meal prep for yourself if you can set aside that block of time each week.
As the dynamic duo has stated, you don’t have to measure every meal. K.I.S.S. method is ideal for your 9-5 consumption.
A good start for Hank or anyone wanting a better idea of their intake is picking two breakfast, lunch, dinner and snacks, then eating those the bulk of the work week.
Chicken, eggs, meat, rice, sweet potato, Greek yogurt or cottage cheese, berries, a green vegetable. You can mix and match a ton of meals with those ingredients and also hit your desired macros without a ton of homework.
A good start for Hank or anyone wanting a better idea of their intake is picking two breakfast, lunch, dinner and snacks, then eating those the bulk of the work week.
Chicken, eggs, meat, rice, sweet potato, Greek yogurt or cottage cheese, berries, a green vegetable. You can mix and match a ton of meals with those ingredients and also hit your desired macros without a ton of homework.
A year ago my wife swore she would never track, measure or regulate her food intake. For whatever reason she decided to listen to her trainer and consult with a nutritionist. Three weeks into her nutrition plan other trainers in the gym began approaching her and asking if she had made changes in her nutrition because it was visible.
NOW she preps all of her meals and doesn’t deviate much even on cheat days.
The new discussion is how the clothes she just bought don’t fit the same.
NOW she preps all of her meals and doesn’t deviate much even on cheat days.
The new discussion is how the clothes she just bought don’t fit the same.
My objections are severalfold:
1. I'm just not going to do track my diet. I can set that as a goal but I know there is zero chance I will follow through so why act like it?
2. I've got enough apps in my life. Not looking to download another one that only does one thing. If whoop had the equivalent of myfitnesspal in it, I'd try it. As it is, I'm thisclose to throwing both my work and personal cellphones in the nearest body of water and never looking back.
3. It just seems like overkill.
4. I love food. Tracking it takes all the joy out of eating.
5. Most importantly -- It is a miserable lifestyle. I don't want to be the guy carrying around tupperware or checking the nutrition facts on a menu. If someone brings in something delicious to work to share and it isn't on my diet plan, I don't want to set up a life where I worry one single bit about enjoying food with people when warranted.
If that means I'll never get to 10% bodyfat, that's a cross my wife will just have to bear.
@Hank Camacho You are probably in good shape to begin with. And that’s great. You know you - admirable.
I, on the other hand, needed an intervention-level of life change to implement a real health plan.
Nobody loves food or booze like me - a gourmand, amateur chef, whiskey sommelier and barista… but shit had to change. Couple that with an addictive, peddle to the metal personality - I knew no limits of consumption.
Currently, I’m tracking everything on Lose It! App.
Fasting and meal skipping is now preferred within 16/8 window.
If I know I’m going off script (like yesterday) - I be sure to include cardio in morning and skipping a meal to compensate. One tomato for lunch prior to a 1200cal dinner meat fest.
So far, so good.
I, on the other hand, needed an intervention-level of life change to implement a real health plan.
Nobody loves food or booze like me - a gourmand, amateur chef, whiskey sommelier and barista… but shit had to change. Couple that with an addictive, peddle to the metal personality - I knew no limits of consumption.
Currently, I’m tracking everything on Lose It! App.
Fasting and meal skipping is now preferred within 16/8 window.
If I know I’m going off script (like yesterday) - I be sure to include cardio in morning and skipping a meal to compensate. One tomato for lunch prior to a 1200cal dinner meat fest.
So far, so good.
I'm like that. I've built in a couple annual cuts where I really buckle down, drop bf%, and get lean. The rest of the year I eye ball and put the weight back on. Trying a few different things to mitigate some of the bf gain this year. Increased the meal plan order and adding in walking after as many meals as I can.
What about some periodic short cuts? Like, 4 weeks where you dial in after you hit a certain bf.
What about some periodic short cuts? Like, 4 weeks where you dial in after you hit a certain bf.
I think you're making this harder than it is. You don't have to eat EVERY meal as a tracked one. But getting a general idea of what you eat most often is a huge help. It's a big reason why people meal prep - to take the guess work out of what they're most often eating, along with convenience.
We all love food in here, ate like gluttons Saturday after that CSC post. Make it a regular occurrence to get the crew out to some of the finer establishments in town. You don't and shouldn't stick to a regiment 24/7; a cheat meal here or there or a day to just let 'er rip is encouraged, not frowned upon, or you'll lose your mind. 85/15 rule.
I get where you are coming from, but asking in one breath for bodybuilding diet advice for a two month cut then refusing to do any tracking defeats the whole premise. That's fine if you don't want to put the time in, just find stuff you like and eat it. But you can't cut if you don't know what you eat, which means most likely one would just starve themselves, lose as much muscle as fat, but see the scale drop and think 'mission accomplished'!
We all love food in here, ate like gluttons Saturday after that CSC post. Make it a regular occurrence to get the crew out to some of the finer establishments in town. You don't and shouldn't stick to a regiment 24/7; a cheat meal here or there or a day to just let 'er rip is encouraged, not frowned upon, or you'll lose your mind. 85/15 rule.
I get where you are coming from, but asking in one breath for bodybuilding diet advice for a two month cut then refusing to do any tracking defeats the whole premise. That's fine if you don't want to put the time in, just find stuff you like and eat it. But you can't cut if you don't know what you eat, which means most likely one would just starve themselves, lose as much muscle as fat, but see the scale drop and think 'mission accomplished'!
Really interesting The Genius Life podcast out today on GLP-1’s. Yeah they discuss weight loss but the more interesting results they are finding is how lower doses improve cellular regeneration, specifically in the brain.
Currently there’s a real world trial that’s reached stage 3 looking at effects on GLP-1’s on dementia and Alzheimer’s and results are showing a 53% lower risk of dementia, Alzheimer’s and type II diabetes. Though I’m sure big pharma will find a way to bastardize this like they did with semaglutide : ozemptic :: tirzepatide : mounjaro.
Currently there’s a real world trial that’s reached stage 3 looking at effects on GLP-1’s on dementia and Alzheimer’s and results are showing a 53% lower risk of dementia, Alzheimer’s and type II diabetes. Though I’m sure big pharma will find a way to bastardize this like they did with semaglutide : ozemptic :: tirzepatide : mounjaro.
