OT: Fitness

[Sol]

With summer coming along, I know us bros wanna be in top shape.

I wanted to get some input from the bros who are working out. I am 6’3 and 230lbs. I’m lifting a lot and I’m in pretty good shape. My dad was a powerlifter so I am pretty broad.

One thing I want to just get some feedback on, I know you’re supposed to eat almost a gram of protein per lb. And I know if you’re working out you should be eating more than that.


What kind of diet would hit me with 220-240g of protein that’s also balanced. Like I eat a steak and eggs every morning but I’m trying to not be too reliant on red meat.

 

[GameNight]

canned tuna or other tinned fish

chicken breasts

Kale

shakes (50 g right there)

tikis

 

[Sol]

canned tuna or other tinned fish

chicken breasts

Kale

shakes (50 g right there)

tikis

What do you put in your shakes? I do a scoop of Legion and add some chia seeds, kale, and psyllium husk. And milk.

I have steak, and eggs. I just want to get some options. What do you eat canned tuna with? I’ve had it for its high protein but it’s kinda stanky. What brand do you use?

 

[Raccoon Jesus]

If you like greek yogurt at all--oikos pro is the shit. They also have a 'to go' version that's 23g of protein. Usually get my chia seeds and fruit in there too. Great snack, kills any sugar craving

I forget the brand offhand too but I find I have to supplement with shakes because I just don't have a gigantic appetite but there are several brands that are 40g in a shake and still less than 300 calories. These are premade of course, I find that anything I make at home ends up being so damn time consuming and like a meal when I'm done with it anyway.

Getting 70g of protein from snacks makes the rest pretty easy. When I was really hitting it over the holidays, two shakes a day, snacks, and two big meals had me at around 250g without much other effort.

I also love tuna so that's easy for me but they also have some premade 'salads' or mixes that make it less...straight up fish, haha. But it depends on how fine-tuney you want to go. For my meats there are some reallly good incredibly low calorie dipping sauces and marinades too.

 

[Sol]

If you like greek yogurt at all--oikos pro is the shit. They also have a 'to go' version that's 23g of protein. Usually get my chia seeds and fruit in there too. Great snack, kills any sugar craving

I forget the brand offhand too but I find I have to supplement with shakes because I just don't have a gigantic appetite but there are several brands that are 40g in a shake and still less than 300 calories. These are premade of course, I find that anything I make at home ends up being so damn time consuming and like a meal when I'm done with it anyway.

Getting 70g of protein from snacks makes the rest pretty easy. When I was really hitting it over the holidays, two shakes a day, snacks, and two big meals had me at around 250g without much other effort.

I also love tuna so that's easy for me but they also have some premade 'salads' or mixes that make it less...straight up fish, haha. But it depends on how fine-tuney you want to go. For my meats there are some reallly good incredibly low calorie dipping sauces and marinades too.

Can you actually name some of the ones that you really liked? My issues with some of the dips I’ve seen are that they are low in sugar and high in fat.

I really have to get on snacking. I’ve never been the type to ever snack. I think that’s been one of the issues. I’ve always been breakfast, lunch and dinner type which has made it kinda difficult to prep for. I’ve been suggested to slam pillars yogurt drink which is really good supposedly but I need to adjust. These are all good recommendations though so I at least have an idea now what to do.


I want to go into eating more tuna but I’ve always been hesitant about mercury.

 

[Raccoon Jesus]

Can you actually name some of the ones that you really liked? My issues with some of the dips I’ve seen are that they are low in sugar and high in fat.

I really have to get on snacking. I’ve never been the type to ever snack. I think that’s been one of the issues. I’ve always been breakfast, lunch and dinner type which has made it kinda difficult to prep for. I’ve been suggested to slam pillars yogurt drink which is really good supposedly but I need to adjust. These are all good recommendations though so I at least have an idea now what to do.


I want to go into eating more tuna but I’ve always been hesitant about mercury.

These were some of my favorites

Taste of Everything Bundle

🔥 More Taste Less Calories! 🔥 Delicious flavor, real ingredients, and zero guilt! Our five bold, better-for-you sauces bring big taste with just 10 calories or less per serving. Whether you’re craving sweet or spicy, these sauces are made with real, high-quality ingredients to elevate every meal.

tasteflavorco.com

If you're just the 'big meal' type it can be tough to work snacks in, which is why i recommend shakes/to-go yogurt, its portable and easy prep. Starkist has a 'tuna creations' line of premade stuff that can be good for snacking too, especially if you don't like having a ton of fish

But I also absolutely CRUSH a salmon meal at least 1-2 times a week, nice to mix it up, i get wayyyy too bored of the same meal prep all week

Edit: these are the shakes i like too. I'm sure there's some scientific reason for it but I really struggle with mixes, the only real protein shakes i can stomach regularly are these, muscle milk, and fairlife: Amazon.com

 

[Sol]

Dudd

These were some of my favorites

Taste of Everything Bundle

🔥 More Taste Less Calories! 🔥 Delicious flavor, real ingredients, and zero guilt! Our five bold, better-for-you sauces bring big taste with just 10 calories or less per serving. Whether you’re craving sweet or spicy, these sauces are made with real, high-quality ingredients to elevate every meal.

tasteflavorco.com

If you're just the 'big meal' type it can be tough to work snacks in, which is why i recommend shakes/to-go yogurt, its portable and easy prep. Starkist has a 'tuna creations' line of premade stuff that can be good for snacking too, especially if you don't like having a ton of fish

But I also absolutely CRUSH a salmon meal at least 1-2 times a week, nice to mix it up, i get wayyyy too bored of the same meal prep all week

Edit: these are the shakes i like too. I'm sure there's some scientific reason for it but I really struggle with mixes, the only real protein shakes i can stomach regularly are these, muscle milk, and fairlife: Amazon.com

dude this looks great thanks for the suggestion. I’ll have to try this out. Fairlife elite is the one I’m using. The 42g one. I like it but I can tolerate the weird consistency of it every now and then.

I’ve never seen this labrada brand what the hell?

https://a.co/d/fVLocfh

You might like this

 

[All The Kings Men]

I've lost almost 60lbs in almost two months.

Get cancer. That shit will knock the weight right off.

 

[Statto]

Can you actually name some of the ones that you really liked? My issues with some of the dips I’ve seen are that they are low in sugar and high in fat.

Low sugar is good and fats are fine if it’s the right type of fats (which I know isn’t a given). I prefer my steaks and meats fairly naked as long as they are seasoned properly.

I eat a lot of hummus and eat a stack of carrots and other raw veg.the hummus is a good mix of protein, complex carbs and fibre. It’s my go to snack atm.

Chickenis a favourite of mine, although the bleached stuff in the states is awful for me. It made my run a fever and I was so ill. Salmon definitely for me and I try to keep my red meat down. Sugar is the devils food.

I’m trying to rebuild atrophied muscle… man it is slow. The days of looking at a weight bar and adding muscle are long gone.

 

[SaltyElkHunter]

Jocko molk and 4 shots of espresso every morning with 4 hard boiled eggs and avocado toast. For meals I’m on full carnivore diet. It was a game changer for autoimmune issues.

I do 2 hours of Jiu Jitsu Monday -Thursday and heavy bag and pad work (focus mitts) on Friday.

I need to start lifting some weights again because at 44 definitely losing muscle mass.

 

[Statto]

Jocko molk and 4 shots of espresso every morning with 4 hard boiled eggs and avocado toast. For meals I’m on full carnivore diet. It was a game changer for autoimmune issues.

I do 2 hours of Jiu Jitsu Monday -Thursday and heavy bag and pad work (focus mitts) on Friday.

I need to start lifting some weights again because at 44 definitely losing muscle mass.

I found diet changes made a huge impact health wise, AI illness included.

Cutting out alcohol was a game changer too.

 

[Schrute farms]

I found diet changes made a huge impact health wise, AI illness included.

Cutting out alcohol was a game changer too.

For such an advanced society, it's dreadful how reliant we are on medicine and almost completely ignorant on diet as a means of impacting/effecting/improving health. There are very small pockets of change happening but Big Pharma, etc. is hard to defeat.

 

[chris kontos]

With summer coming along, I know us bros wanna be in top shape.

I wanted to get some input from the bros who are working out. I am 6’3 and 230lbs. I’m lifting a lot and I’m in pretty good shape. My dad was a powerlifter so I am pretty broad.

One thing I want to just get some feedback on, I know you’re supposed to eat almost a gram of protein per lb. And I know if you’re working out you should be eating more than that.


What kind of diet would hit me with 220-240g of protein that’s also balanced. Like I eat a steak and eggs every morning but I’m trying to not be too reliant on red meat.

costco albacore is the answer. avacados. costco ny steak- the choice . less fat. peanut butter. nutella. whey mixed into lo fat milk.
as imwriting this i realize im trying to avoid my daily gut work of ab wheel, planks, and ab coaster. at 12;30 after lifting in my garage, i'll hit the gym for 30 min high intensity aerrobic intermittant training on the elliptical then 20 min running on the treadmill. then getting back to what im best at i'll spend 30 in the steam room sitting on my ass.
im still a fat bastard. seriously. losing weight is done in the kitchen. exercize can blunt your appetite but as far as burning calories, its pretty negligible. ymmv

 

[SaltyElkHunter]

Cutting all sugars was super tough. Replacing them with honey, melons, and the occasional banana has been awesome.

 

[SaltyElkHunter]

I don’t cut out alcohol either I just moderate it. 2-3 bloody Mary’s a weekend and just make all of the ingredients myself with fresh tomatoes home jarred pickles and jalepenos and olives and Costco grey goose vodka.

 

[Rumpelstiltskin]

I am 6’3 and 230lbs.

Samesies; except, a good chunk of my 230# ain't lean muscle. Ex HS BBall player here; but the best shape I was ever in was my late-20s, when I could run 1/2 a mile and do a light circuit workout (3 sets each pushups/crunches/jjacks/jump-rope) all on one lunchbreak - now (mid-40s) I get winded walking my daughter to school 4 blocks away.

So to get back in shape (I'm focused much more on improving my cardio and endurance than muscle gain), my medical team recommended:

• DASH diet - modified in my case to avoid carbs and limit grains; this is basically lean meats (unseasoned chicken and fish), fruits/vegetables, and beans/legumes. I'm supposed avoid sugar and dairy and severely limit sodium - I have high blood pressure, so that last factor is a big deal for me;
• Briskly walk at least one hour a day (ideally, 30 minutes in the morning, afternoon, and evening); and,
• Eventually, get a rowing machine (got my eye on the Concept 2) and spend at least an hour a day on that.

GL to everyone!

 

[Sol]

Jocko molk and 4 shots of espresso every morning with 4 hard boiled eggs and avocado toast. For meals I’m on full carnivore diet. It was a game changer for autoimmune issues.

I do 2 hours of Jiu Jitsu Monday -Thursday and heavy bag and pad work (focus mitts) on Friday.

I need to start lifting some weights again because at 44 definitely losing muscle mass.

I want to get into this again. I have done this for a few years but swapped it out for training at the gym instead exclusively because I just dont have the time to do both.

For such an advanced society, it's dreadful how reliant we are on medicine and almost completely ignorant on diet as a means of impacting/effecting/improving health. There are very small pockets of change happening but Big Pharma, etc. is hard to defeat.

Exactly. It sucks that everything is regulated by medicine and not nutrition. I think it's absolutely insane that there isn't a nutrition class in Highschool or something along those lines that exclusively about nutrition.

costco albacore is the answer. avacados. costco ny steak- the choice . less fat. peanut butter. nutella. whey mixed into lo fat milk.
as imwriting this i realize im trying to avoid my daily gut work of ab wheel, planks, and ab coaster. at 12;30 after lifting in my garage, i'll hit the gym for 30 min high intensity aerrobic intermittant training on the elliptical then 20 min running on the treadmill. then getting back to what im best at i'll spend 30 in the steam room sitting on my ass.
im still a fat bastard. seriously. losing weight is done in the kitchen. exercize can blunt your appetite but as far as burning calories, its pretty negligible. ymmv

I'll take a look into this when I go today. I'm trying to go heavier into ab excercises. Did you do abs?

Cutting all sugars was super tough. Replacing them with honey, melons, and the occasional banana has been awesome.

I've cut out all the sugars I eat from the occassional boba I get with my wife but other than that I've been a lot better about sweets. Im not big on sweets though. Im more of the savory type of food. Like in my coffee I just use Monk fruit. and in my tea its monk fruit. Lemonade. You get it.

Samesies; except, a good chunk of my 230# ain't lean muscle. Ex HS BBall player here; but the best shape I was ever in was my late-20s, when I could run 1/2 a mile and do a light circuit workout (3 sets each pushups/crunches/jjacks/jump-rope) all on one lunchbreak - now (mid-40s) I get winded walking my daughter to school 4 blocks away.

So to get back in shape (I'm focused much more on improving my cardio and endurance than muscle gain), my medical team recommended:

• DASH diet - modified in my case to avoid carbs and limit grains; this is basically lean meats (unseasoned chicken and fish), fruits/vegetables, and beans/legumes. I'm supposed avoid sugar and dairy and severely limit sodium - I have high blood pressure, so that last factor is a big deal for me;
• Briskly walk at least one hour a day (ideally, 30 minutes in the morning, afternoon, and evening); and,
• Eventually, get a rowing machine (got my eye on the Concept 2) and spend at least an hour a day on that.

GL to everyone!

Thankfully I need to slim down a little bit. I've always had genetically big legs. When I started training a few years ago I was able to do max leg extensions at the Gym with no issue.

 

[Sol]

Is there a specific food prep you guys do? I want to do one even if it's boring which will suck but I can handle it.

I want to just have a high protein, low carb, and low fat diet. I want to get into meal prepping seriously just so I can get what I need.

On a side note, you guys should do Irish Sea Moss. Its a goos way to get essential minerals without having to take a bunch of different supplements.

 

[SaltyElkHunter]

Is there a specific food prep you guys do? I want to do one even if it's boring which will suck but I can handle it.

I want to just have a high protein, low carb, and low fat diet. I want to get into meal prepping seriously just so I can get what I need.

On a side note, you guys should do Irish Sea Moss. Its a goos way to get essential minerals without having to take a bunch of different supplements.

Skirt steak and grilled shrimp with watermelon and honeydew covered in honey. I’ll swap the shrimp with scallops as needed to change things up a bit and wild caught salmon sashimi style with green onion pepper and ponzu once a week.

 

[Lt Dan]

Is there a specific food prep you guys do? I want to do one even if it's boring which will suck but I can handle it.

I want to just have a high protein, low carb, and low fat diet. I want to get into meal prepping seriously just so I can get what I need.

On a side note, you guys should do Irish Sea Moss. Its a goos way to get essential minerals without having to take a bunch of different supplements.

Fat is essential. But it has to natural fat.
Your body runs on either fat or sugar. Eggs, nuts, avocado and dark meat chicken are excellent sources of natural fat



Just eat like a a caveman. Nothing processed. Read the ingredients simple is ideal. No seed oils. Nothing hydrogenated. Nothing enriched.
Eat a velociraptor whenever possible

I eat a shitload of chicken and vegetables. Avoid pasta, rice, potato and sugar
If something calls for sugar use real maple syrup or honey

 

[Statto]

For such an advanced society, it's dreadful how reliant we are on medicine and almost completely ignorant on diet as a means of impacting/effecting/improving health. There are very small pockets of change happening but Big Pharma, etc. is hard to defeat.

Pharma operates very differently in the US. It isn’t allowed to advertise in Europe like it does for you guys and Drs can’t be incentivised to prescribe in Europe either. The sales teams can’t even take Drs out to a sports event of similar. Now sure about ROw.

I worked in Pharma and was not allowed to take Ryder Cup tickets offered to me by a vendor, non clinical mind you. Even though I knew the guys in the US were getting Stanley Cup tickets. Very different set-up.

 

[chris kontos]

I did the ab workout lol.
One more word about costco albacore as a veteran of many many albacore fishing trips, costco canned albacore is the absolute highest quality you can get short of catching em yourself. In talking to commercial albacore fisherman they agree. Mix 1 can with a whole avocado and cut up tomato add italian dressing and youre stylin. Takes about 2 min.

 

[Nasti]

I start every morning with a workout, followed by a shake, followed by a high protein breakfast. I always use one or two whole eggs and add in a bunch of egg whites. Then I either make steel cut oats mixed with canned pumpkin, cinnamon, flaxseed, and stevia or an Ezekiel bread English muffin. The protein in Ezekiel bread is actually a complete protein plus it has a good amount of fiber. For lunch, I usually either have canned tuna (chunk light has less mercury than albacore) or a turkey sandwich on sliced Ezekiel bread. The sandwich meat is always organic to do away with all the garbage filler ingredients. I might add in some plain Greek yogurt (Greek has more protein than regular) or cottage cheese with frozen fruit. I like the texture of Fage yogurt plus they have lactose free. Dinner is usually one of these; turkey with red lentil pasta (high in protein and fiber), turkey burgers, fish, pre-cooked grass fed beef from either Costco or Trader Joe’s with a baked potato. And always a salad with oil and vinegar. Yes, I treat myself to some croutons too. Costco also sells high quality beef sticks and the Kirkland protein bars are super cheap.

 

[johnjm22]

With summer coming along, I know us bros wanna be in top shape.

I wanted to get some input from the bros who are working out. I am 6’3 and 230lbs. I’m lifting a lot and I’m in pretty good shape. My dad was a powerlifter so I am pretty broad.

One thing I want to just get some feedback on, I know you’re supposed to eat almost a gram of protein per lb. And I know if you’re working out you should be eating more than that.


What kind of diet would hit me with 220-240g of protein that’s also balanced. Like I eat a steak and eggs every morning but I’m trying to not be too reliant on red meat.

220-240g is a a lot of protein. You could probably go as low 160g and still get similar results.

Also, I think it depends on what you're trying to do. Re-comp? Get lean (cut)? or Build muscle (bulk)?

You need to determine your exact calories per day goal before figure out your diet.

 

[Lt Dan]

I start every morning with a workout, followed by a shake,

Is that code for rubbing one out?