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Gym/workouts

Discussion in 'Sports, Hobbies & Interests' started by T-Rex266, Jan 7, 2014.

  1. Jan 12, 2019 at 6:06 PM
    #1021
    Medging

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    Everyone wants results in a week or a month. They don’t want to put in the time to see the results in a year. And you can’t work out a bad diet. Just doesn’t work that way. Since I started macros and weighing food it’s eye opening how I was eating before!
     
  2. Jan 12, 2019 at 6:31 PM
    #1022
    T-Rex266

    T-Rex266 [OP] Elon approved Staff Member

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    So starve the body of nutrients?
     
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  3. Jan 12, 2019 at 6:57 PM
    #1023
    Juanjoolio007

    Juanjoolio007 New Member

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    You aren't kidding! I used to be one of those people. I thought I could do 1 hr of fasted cardio and then lift for 1-2 hours 5-6 days a week and some how this would make up for my lack of discipline. NOPE! Never works. You have a great transformation going and I wish you continued success. Portion Distortion was my eye opener after tracking macros for like a year. I never weighed stuff at first. I just eye balled it. I never wanted to own a food scale. I bought one and you can see when it happened on My Fitness Pal chart. It was immediate results. Most(at least I know I didn't) don't think of the compound effects of accidentally over eating at every meal. For example Chicken. Cooked vs raw weight. It changes differently for baked, boiled,grilled whatever. If you use post cooked weight you could be eating 25% or more over what a 4oz portion is. With chicken breast this might not be a big deal...but if it was steak now your talking maybe an extra 100 or more calories. If you do that with whatever carb your eating too you could easily get to over 500 more calories a day then you thought you were eating.
     
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  4. Jan 12, 2019 at 8:44 PM
    #1024
    Outbound

    Outbound SSEM #2.5, Token AmeriCanadian

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    How do you figure out how much to eat of certain things? I've never weighed food. I just reduce portion sizes and stop eating before I feel full.
     
  5. Jan 12, 2019 at 8:56 PM
    #1025
    Juanjoolio007

    Juanjoolio007 New Member

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    Individual needs are different. The short answer when looking for your own macro numbers would be IIFYM.com or If it fits your macros. There are probably dozens of programs or people(or more) that offer numbers as well but that’s a good start.

    As far as weighing food. Chicken breasts serving is 4oz for example. That’s raw. Weigh the amount of chicken your cooking and divide by 4. After cooking weigh the chicken again and divide by the numbers of servings you got before cooking. It’s easier when dealing with cooked weight to deal with grams. It’s more precise.

    Cooking 16oz of chicken= 4 servings
    Cooked chicken weighs 12oz/4=3oz portion
     
  6. Jan 12, 2019 at 9:00 PM
    #1026
    T-Rex266

    T-Rex266 [OP] Elon approved Staff Member

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    Set the macros
    Adjust as necessary based upon goals
     
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  7. Jan 12, 2019 at 9:02 PM
    #1027
    Juanjoolio007

    Juanjoolio007 New Member

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    This is a package of pasta I had. If you cook the entire bag it’s 9 servings. Post cooking weight for me usually is 1313g. Divide that by 9 and a serving is around 146g.

    I hope those numbers are right lol they are on the white board on my fridge and I didn’t check them today.
     
  8. Jan 12, 2019 at 9:09 PM
    #1028
    Juanjoolio007

    Juanjoolio007 New Member

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    That adjusting thing is the part that I suck at. My work alternates between classroom instruction(for weeks) and OJT. Then I bounce back in forth between the three shifts. Makes it almost impossible for me to do. Guess it’s good I’m just maintaining.
     
  9. Jan 12, 2019 at 9:12 PM
    #1029
    T-Rex266

    T-Rex266 [OP] Elon approved Staff Member

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    Take meals with you. That’s what I do.
     
  10. Jan 14, 2019 at 5:26 PM
    #1030
    Juanjoolio007

    Juanjoolio007 New Member

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    I do. I meant making adjustments to my macros. I go from sitting at a desk for weeks to walking around all day for a few weeks. Then alternate from days, to swing to grave. It’s a huge PITA. 6 more months! Then a more solid shift. If I decide to compete in May I’m going to let my coach worry about the numbers and just try to not go near the PB! :rofl:
     
  11. Jan 14, 2019 at 7:03 PM
    #1031
    Juanjoolio007

    Juanjoolio007 New Member

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    Here is what I have for tomorrow. Plus 1 serving of Kodiak cakes(with their syrup), 1 Oats & Honey Nature valley bar and 1 serving Dymatize whey protein.
    Meals are 140g rice w and about 140g each chicken breast and New York loin steak. Steak has broccoli with it.
     
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  12. Jan 15, 2019 at 6:02 AM
    #1032
    Sas

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    Sprinkle some mustard powder on that broccoli. You're welcome.
     
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  13. Jan 15, 2019 at 6:14 AM
    #1033
    Juanjoolio007

    Juanjoolio007 New Member

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    Not sure I have that in my cupboard. Adding it to my grocery list app thing now.:thumbsup:

    If I have fresh broccoli I like to mix coconut oil, salt, pepper, toss the broccoli in that. Then roast it and at half way mark add lemon juice and chili flake. I would eat that every day if I had the time to roast fresh broccoli every night.
     
  14. Jan 15, 2019 at 6:20 AM
    #1034
    Sas

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    It gives the broccoli and interesting bite, but the real reason is it activates the cancer fighting agents in it. There's a bunch of weird combinations like that (black pepper + turmeric for instance). Who figures this stuff out? lol
     
  15. Jan 15, 2019 at 6:24 AM
    #1035
    T-Rex266

    T-Rex266 [OP] Elon approved Staff Member

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    My training meals each day for training:
    M1: 2c oats
    6 egg whites / 2 whole

    M2: 66g Rice Krispies
    1 scoop protein (used as a milk)

    M3: 240g sweet potato
    5oz meat
    1/2 avocado
    3 slices ezikel bread

    M4: 5oz meat
    1c walnuts
    1.5c brown rice

    M5: 5oz meat
    3/4c brown rice
    1/2 avocado
    1c oats

    M6: 5oz lean beef
    14g coconut oil

    Off days are a bit lower in carbs but fats are increased
     
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  16. Jan 15, 2019 at 6:31 AM
    #1036
    Sas

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    The discipline is strong in this one.
     
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  17. Jan 15, 2019 at 3:42 PM
    #1037
    Medging

    Medging New Member

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    2E6677BF-7AA3-4782-839C-846582EC3296.jpg E699827B-89E7-40D1-9884-C225C879EBFB.jpg 678E2CCC-4331-40B2-A4EF-E059ECACD452.jpg 00728ABD-0D70-4A4D-BD57-E8363B28CF7E.jpg
    This is my breakfast, lunch, dinner and snacks. Dinner changes. But most of everything stays the same during a work week. I work on a grain farm and am not always around a microwave. I am currently eating 2500 calories on a cut. End of February I want to reverse again. I was doing overnight oats before for breakfast.
     
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  18. Jan 15, 2019 at 3:58 PM
    #1038
    Law323

    Law323 it’s only weird if you make it weird

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    Get a simple fast absorbing carb after your workout (with high protein), this increases insulin and absorbs the protein better, it also negates the cortisol effect (muscle catabolism).
     
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  19. Jan 26, 2019 at 7:39 PM
    #1039
    Okietundra

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    No, just starve the body of the junky/sugary/fast calories. Basically sugar and the things that are quickly converted to sugars are bad if you are wanting to burn your fat storage.
     
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  20. Jan 26, 2019 at 8:05 PM
    #1040
    T-Rex266

    T-Rex266 [OP] Elon approved Staff Member

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    This makes zero sense.
    Gotta do u though, broski.
     
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  21. Jan 26, 2019 at 8:39 PM
    #1041
    Sas

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    I think he means excess/added sugars beyond what your body needs and not the naturally occurring kind. At least that's how I took it.
     
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  22. Feb 9, 2019 at 11:14 PM
    #1042
    Law323

    Law323 it’s only weird if you make it weird

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    The way I see it, your body needs carbs. More muscle=more nutrients.
    Of course, in order to make decent gains, you should eat nutrition dense foods, but I down pop tarts, chocolate milk, cookies, etc daily (95% of my meals are filled with nutrition) but simple carbs aren’t necessarily bad for you, if done right. I have no problems staying between 10% - 15% bf.
    As far as eating nothing but sugar, yeah, that’ll be bad in the long run. But think about this, your body’s insulin spikes every time you eat. The base ingredient of any food that has carbs in it is sugar. Whether it be a simple or complex sugar makes no difference, once your body breaks it down to its basest form (simple sugar) your body absorbs it, and your insulin spikes.
    Without getting deeper into insulin resistance and the like, it’s simple, your body doesn’t know the difference between a pop tart and a sweet potato, all it knows is “we got us some food coming down, let’s get to work!”

    Again, sugary foods aren’t bad, if done right and in moderation. Shit, how many of us on this thread like beer? That nectar is filled with simple sugars! LOL
     
  23. Feb 10, 2019 at 8:21 AM
    #1043
    Sas

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    Yeah, a lot of this is just wrong. While your body does eventually break down all forms of sugar into glucose for fuel, the way in which refined vs fruit sugars are processed are very different. Refined sugars (like what you find in candy bars, sodas, etc...) is what causes the insulin spikes. Fructose (fruit/veggie sugars) takes a different route to get broken down and typically doesn't stimulate the release of insulin and helps regulate hunger and energy usage as well. In fact, it usually behaves more like a fat than a carb because of that.
     
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  24. Feb 10, 2019 at 12:20 PM
    #1044
    Law323

    Law323 it’s only weird if you make it weird

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    So raisins don’t cause an insulin spike?
    You do realize the sucrose found in Pineapples are chemically the same as the sucrose found in a snickers bar?

    Every single “saccharide” (poly, oli, mono)is converted into glucose. Our bodies cannot tell the difference.

    The only reason you have more energy/less hunger from fruits than you do a snack bar is due to the nutrients being stripped down equaling greater satiety.

    There’s been plenty of studies showing energy imbalance (more cals in than cals out) is the culprit of obesity, not to mention obese, sedentary bodies cannot process sugars as well as a lean, active body can. Has absolutely zero to do with “bad” sugars

    Bottom line, if you eat like an idiot, and refuse to exercise, then yes, you will turn into a butterball. Like I said, sweets done right isn’t a bad thing at all.
     
    Last edited: Feb 10, 2019
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  25. Feb 10, 2019 at 1:55 PM
    #1045
    Sas

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    I think you need to carefully re-read what I posted and not conflate naturally-occurring fructose with sucrose. Continuing to say that all sugars are the same is flat out wrong. One of the reasons why eating a pineapple (or any other fruit) is far better than drinking a soda (or eating a candy bar) is not only because of the type of sugar, but also because of the other nutrients and fiber than help keep insulin from spiking. Can you lose weight by eating nothing but Snicker's bars? Technically, yes if all you're doing is counting calories. Should you do it? Hell no. You may be losing weight, but you'll have a whole host of other health issues to contend with. You get all the sugar you need from fruits and veggies. So as long as you're eating a couple of those on a daily basis then eating foods with added sugar is totally unnecessary, isn't healthy and should be avoided.
     
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  26. Feb 10, 2019 at 2:35 PM
    #1046
    Law323

    Law323 it’s only weird if you make it weird

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    And you need to carefully re read my first post on this subject.
    There’s really no “daily recommend” guidelines on sugar (aside from carbs) to which the government guidelines are essentially outdated and completely crap (much like the BMI charts)

    I completely agree that eating a pineapple is better than drinking a soda, you’d have to be an idiot to say differently.
    My point being, the BASE ingredient is glucose, and your body cannot tell the difference. Yes, you need nutrients, but as long as you get your daily need, junk food is completely harmless. Aside from the gluttonous, most of us can eat a perfectly balanced meal and yet still be able to enjoy a slice of cheesecake without going over our calories.
    90-95% of my diet is clean eating. The other ten percent is my allowed fix of pop tarts post workout, chocolate milk and the occasional donut in the morning. I get my complete need of nutrients from my other meals/food.
    To say candy bars/soda/etc should be completely avoided is a bit of a stretch. Are you telling me you’re never going to eat a birthday cake, ice cream, or a snowball, whatever will you, for the rest of your life?
    Is it unhealthy? AGAIN, I say if done right, not at all.
    Is it unnecessary? That depends, some can kill the “nothing but organic”
    lifestyle - to that, I say have fun. On the other hand, downing a slice or indulging in a cheesecake can do wonders for someone’s mental standpoint whether it be a “reward” or just to satisfy a sweet tooth that’s been itching for a couple days - given you can exercise restraint from one cookie turning into a whole pack in one sitting.

    If one can’t eat responsibly, then, yes, stay away.
     
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  27. Feb 10, 2019 at 2:39 PM
    #1047
    Juanjoolio007

    Juanjoolio007 New Member

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    Hang on here.... I can loose some weight and just eat snickers???
    Snickers has 250 cal. of that 33g of C, 12g Fat and 4g Protein.
    I am currently at 2400 calories a day...lets round that to 2500 for even math. Thats 2500 cal of snickers...aka 10 a day.
    You telling me I can loose weight(water, fat or whatever) consuming 330g Carbs, 120g of Fat and 40g Protein???? And lets just keep all the exercise and water intake the same.
     
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  28. Feb 10, 2019 at 2:44 PM
    #1048
    Law323

    Law323 it’s only weird if you make it weird

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    Yep. They even had a guy lose weight eating nothing but junk food (this was an experiment)

    It’s NOT recommended, but it is doable.
     
  29. Feb 10, 2019 at 2:46 PM
    #1049
    jeremyd

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    Real life situation here, I retired 2 years ago and went from 235 to 205 by eliminating junk food and bread...
     
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  30. Feb 10, 2019 at 2:48 PM
    #1050
    00Tyler10

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