OT: Fitness and Nutrition XII

[Lafleurs Guy]

ok thanks

would love a diet plan that lays this out though. just not sure of the process

My lunch - almost every day.

Shake
2 cups almond milk - no added sugar
1 scoop unflavoured protein powder
1 cup egg white free run (I only do this if I'm doing strength training and need big protein numbers. You can skip this if not strength traning.)
Big handful of spinach
1 cup mixed berries/cherries
1 tbspoon ground chia
1 tbspoon cocoa Hershey's
Sprinkled Cinnamon
1 scoop creatine (only use if strength training)

Totals:
482 calories, 63 grams protein.

Snack during the day
Plain greek yogurt 0 percent - 1.5 cups (I also add a little cocoa powder for flavour) 210 cals and 35 g protein.

Total lunch and snack:
Do that and you're at 692 cals for the day and 98 grams of protein. If you're not working out, remove the egg white from the shake, you don't need that much protein in your diet. The egg white represents 120 cal and 28 grams protein.

Essentially that leaves you with about a 1000 calories (less or more depending on your current weight) for dinner. Plenty to play with for pasta, rice whatever plus some meat.

 

[sampollock]

Pretty simple.

Weigh yourself, measure your height.
Use either a calculator online or ask us.
This will allow you to estimate your base metabolic rate and your calorie target.
Download an app to track calories, I like Cronometer.
Now you have two options:
1. Eat whatever you want but mind your calories and try to aim for .6g to 1g of protein per lbs of bodyweight, using mainly true protein sources.
2. Define a meal plan where you will eat a set menu every single day for a few months. This is drastic but very hard to follow IMO. It might be good to do this if you know nothing about nutrition, though.

Weigh yourself everyday at the same hour in the same condition for two weeks, track your weight, see if you lose or not. After that, adjust your calories to either be in a bigger deficit or smaller. Aim to lose ~1 lbs per week in the first week, but it will slow down.

Consistency is important and a lifestyle change is probably the best way to stay healthy.

Exercise, both aerobic and anaerobic can help lose weight. It doesn't have to be 2 hours in a gym, it can be many, many things. Exercise snacks are also a common avenue that can change your life.

Keep posting here, we love helping.

ok thanks
I will get that app.. appreciate your help

 

[Mrb1p]

My lunch - almost every day.

Shake
2 cups almond milk - no added sugar
1 scoop unflavoured protein powder
1 cup egg white free run (I only do this if I'm doing strength training and need big protein numbers. You can skip this if not strength traning.)
Big handful of spinach
1 cup mixed berries/cherries
1 tbspoon ground chia
1 tbspoon cocoa Hershey's
Sprinkled Cinnamon

Totals:
482 calories, 63 grams protein.

Snack during the day
Plain greek yogurt 0 percent - 1.5 cups (I also add a little cocoa powder for flavour) 210 cals and 35 g protein.

Total lunch and snack:
Do that and you're at 692 cals for the day and 98 grams of protein. If you're not working out, remove the egg white from the shake, you don't need that much protein in your diet. The egg white represents 120 cal and 28 grams protein.

Essentially that leaves you with about a 1000 calories for dinner. Plenty to play with for pasta, rice whatever plus some meat.

I wish I could drink shakes like this. They repulse me. It makes life so much easier when you can stomach them.

 

[Lafleurs Guy]

I wish I could drink shakes like this. They repulse me. It makes life so much easier when you can stomach them.

It's not bad at all. Add a ton of hershey's to it man. It's like a chocolate milkshake.

 

[overlords]

It's not bad at all. Add a ton of hershey's to it man. It's like a chocolate milkshake.

 

[Mrb1p]

It's not bad at all. Add a ton of hershey's to it man. It's like a chocolate milkshake.

Yeah that's what I'm saying, I wish I could convince myself it's like chocolate milk shake i don't have that gene sadly.

One thing I can convince myself of is ground chicken/turkey. I absolutely live this with rice and some veggies in there.

 

[Lafleurs Guy]

Yeah that's what I'm saying, I wish I could convince myself it's like chocolate milk shake i don't have that gene sadly.

One thing I can convince myself of is ground chicken/turkey. I absolutely live this with rice and some veggies in there.

Well, if you like eggs, you could just eat a crap ton of those. Or make an omlette and add in some veg. High protein low calories there. That's always an alternative for lunch.

 

[Mrb1p]

Well, if you like eggs, you could just eat a crap ton of those. Or make an omlette and add in some veg. High protein low calories there.

I'm fine protein wise, I too out at 200ish grams a day. It would just be so much easier if I could just jam everything in a shake that takes 2 minutes to make and 10 minutes to drink

 

[Lafleurs Guy]

I'm fine protein wise, I too out at 200ish grams a day. It would just be so much easier if I could just jam everything in a shake that takes 2 minutes to make and 10 minutes to drink

You don't like the fruit? What's the problem with the shake?

 

[overlords]

Well, if you like eggs, you could just eat a crap ton of those. Or make an omlette and add in some veg. High protein low calories there. That's always an alternative for lunch.

if I'm really tryharding, I just do two double protein shakes per day, no f***s given. I like Optimum Nutrition chocolate but I am basic af and too afraid to try new things given how expeezy the proteezy has been these days.

 

[Lafleurs Guy]

if I'm really tryharding, I just do two double protein shakes per day, no f***s given. I like Optimum Nutrition chocolate but I am basic af and too afraid to try new things given how expeezy the proteezy has been these days.

Four scoops of whey per day? Man, that's gotta be rough on the stomach.

 

[overlords]

Four scoops of whey per day? Man, that's gotta be rough on the stomach.

I've always kinda had an iron stomach. Only thing that ever really f***ed me up was downing some reeses cups and spicy chorizo in quick succession. Puked for like an hour.

 

[Lafleurs Guy]

I've always kinda had an iron stomach. Only thing that ever really f***ed me up was downing some reeses cups and spicy chorizo in quick succession. Puked for like an hour.

I have a post workout shake on workout days so I wind up having two scoops on those days and it plays havoc. I can't imagine four... I think I'd die.

 

[Mrb1p]

You don't like the fruit? What's the problem with the shake?

I wish I knew... it's mostly the aspartame taste. I'm not sure.

if I'm really tryharding, I just do two double protein shakes per day, no f***s given. I like Optimum Nutrition chocolate but I am basic af and too afraid to try new things given how expeezy the proteezy has been these days.

Leanfit chocolate whey from Costco. It's super cheap and it's almost unsweetened. It's the only thing I can stomach now.

I have a post workout shake on workout days so I wind up having two scoops on those days and it plays havoc. I can't imagine four... I think I'd die.

Whey doesn't do anything to me either, it's the taste that I can't.

Also makes me pee like a water type pokemon

 

[sampollock]

What about intermittent fasting?

 

[Lafleurs Guy]

I wish I knew... it's mostly the aspartame taste. I'm not sure.

Try this: unflavoured whey with cocoa powder. No aspartame involved. Honestly man, it tastes like a chocolate fruit shake. Throw in a whack of cocoa and add some cinnamon. Use with almond milk or if you’re okay with the fact coconut milk - that’s insanely good but I find the fat content too high.

 

[Mrb1p]

What about intermittent fasting?

Not good or bad, it's mostly a lifestyle choice. It can help or it can do nothing to you. If you're a busy person with a good stomach you'll probably like it.

Try this: unflavoured whey with cocoa powder. No aspartame involved. Honestly man, it tastes like a chocolate fruit shake. Throw in a whack of cocoa and add some cinnamon.

I've tried it all, I'd rather just chug a scoop of way with my nose pinched

 

[Lafleurs Guy]

What about intermittent fasting?

There’s controversy over whether the ‘fast’ does anything but….

It shortens your eating window which makes it easy to eat less during the day.

I just find it a lot easier to eat less if you do it this way.

 

[Mrb1p]

There’s controversy over whether the ‘fast’ does anything but….

It shortens your eating window which makes it easy to eat less during the day.

I just find it a lot easier to eat less if you do it this way.

It's basically a natural ozempic. You just have to make sure you're not binging at night.

 

[Lafleurs Guy]

Not good or bad, it's mostly a lifestyle choice. It can help or it can do nothing to you. If you're a busy person with a good stomach you'll probably like it.


I've tried it all, I'd rather just chug a scoop of way with my nose pinched

Tried this? North Coast is pretty good.

 

[Lafleurs Guy]

It's basically a natural ozempic. You just have to make sure you're not binging at night.

At night drink water if you get hungry and you should be good.

I found that the egg white/whey combo shake kept me full until dinner. Yogurt snack if needed. After dinner it’s water unless there’s calories left over.

 

[BehindTheTimes]

My PT offered me injections in my spine if things didn't get better but I seemed to have made a miraculous recovery in the past two weeks. Seeing him next week again, he told me he didn't know if he could help me, I can't wait to tell him.

I think @BehindTheTimes should start there. Good McKenzie trained PTs are like magicians.

I’ve got a PT, she’s great. It was coming around nicely until it wasn’t. I’ve scheduled another visit with her. I think I may have jumped back into my routine too fast. I am going to remain active, but I’m committed to not running until the new year. I’m hoping with the right program and rest from the problematic activity that that will put me on the right path.

I did that figure 4 stretching today where you bend your knee and put your opposite leg across the top of your knee and pull to your chest. I had no idea my glutes were this tight. It might be a game changer, feeling a touch of relief already,

 

[Mrb1p]

I’ve got a PT, she’s great. It was coming around nicely until it wasn’t. I’ve scheduled another visit with her. I think I may have jumped back into my routine too fast. I am going to remain active, but I’m committed to not running until the new year. I’m hoping with the right program and rest from the problematic activity that that will put me on the right path.

I did that figure 4 stretching today where you bend your knee and put your opposite leg across the top of your knee and pull to your chest. I had no idea my glutes were this tight. It might be a game changer, feeling a touch of relief already,

I'd advise against stretching randomly and for "feeling". Thats what I did and I'm pretty sure thats what made it worse in my case. Its very tough to know whats up with injuries.

 

[BehindTheTimes]

What about intermittent fasting?

For me, it’s by far the most effective way for me to cut. I usually go a bit extreme and 24 hour fast everyday, basically don’t eat until 5pm everyday. Once every 2 weeks I do a 48 and once a month I do a 72.

I love to binge eat, I find this easily the most satiating way to eat for me. Once you get a week under your belt it is pretty easy. I’m the summer it can be a bit tough to follow socially imo and it is not for everyone. It is hard to over eat if you’re only eating one meal imo. It has never failed me, but I usually carb cycle too.

I'd advise against stretching randomly and for "feeling". Thats what I did and I'm pretty sure thats what made it worse in my case. Its very tough to know whats up with injuries.

My PT has already told me what the problem is.. I am pretty sure she is right, sacroiliac joint pain brought on by reduced hip mobility, but I went for the X-ray because of the severe amount of pain I was in and to rule out anything obvious like fractured tailbone etc.

 

[Mrb1p]

For me, it’s by far the most effective way for me to cut. I usually go a bit extreme and 24 hour fast everyday, basically don’t eat until 5pm everyday. Once every 2 weeks I do a 48 and once a month I do a 72.

I love to binge eat, I find this easily the most satiating way to eat for me. Once you get a week under your belt it is pretty easy. I’m the summer it can be a bit tough to follow socially imo and it is not for everyone. It is hard to over eat if you’re only eating one meal imo. It has never failed me, but I usually carb cycle too.


My PT has already told me what the problem is.. I am pretty sure she is right, sacroiliac joint pain brought on by reduced hip mobility, but I went for the X-ray because of the severe amount of pain I was in and to rule out anything obvious like fractured tailbone etc.

Interesting. The pain sucks but the back/hip anatomy is so fascinating.