OT: Summer Fitness Thread

[Vinny DeAngelo]

Do you have protein shakes? 2 shakes a day will give you another 60-100 grams. The rest is easily made up by eating egg, chicken, fish etc. Turkey is rich in protein, more so than chicken.

I don’t currently drink protein shakes.. I think I should start including them after work before I go to the gym.

On a typical day I skip breakfast, then eat lunch at 12, and then I don’t eat again until after the gym around 8. So I think a protein shake around 6 when I get off from work would be helpful

 

[True Blue]

I will say that the barrier that most people have to get over when working out fasted is mental. Unless you're a savage and redlining your body for what ever reason, you'll be fine.

Think I come out on will1066' side on this. It is one thing to run continuously. But when one needs to bang out dynamic movements like snatching or clean & jerks, I think that you need the fuel. Or dynamic movements that combine moderate weight with aerobic (think box jump/burpee combinations while also having to do something with moderate weight.

 

[True Blue]

I currently weight 216lbs so I feel like I should be consistently in the 150-200 range

Again, honestly depends on the type of training that you are doing. I used to fear weight gain until I learned that some thing will naturally increase your body mass (bigger thighs or shoulders for example). When that happens, good chance that you have added weight, which does not mean that it looks bad like you gained weight from binging on Doritos.

 

[Lion Hound]

Why are results slower? They may appear slower but wouldn't you weigh the same? Also, yeah it motivates me. Sometimes it does get inside my head, like today when I gained weight but overall it's kept me motivated. That said, I think once I hit a certain level I'll start doing it once a week.

Results were slower, because there was no wow factor anymore. Then there were days where weight would fluctuate as much as 3 or 4 lbs. But...for the most part yes, it did stay the same.

New snack i discovered recently. Sugar free apple butter. Dab of peanut butter on these Air crisps my wife found. So good. The crisp is like the size of a roll, but its like air puffed so they are crunchy. They are only 4 carbs. The peanut butter is about 7 carbs per serving so i use like half a serving and the apple butter was about 5 carbs.

 

[Vinny DeAngelo]

Again, honestly depends on the type of training that you are doing. I used to fear weight gain until I learned that some thing will naturally increase your body mass (bigger thighs or shoulders for example). When that happens, good chance that you have added weight, which does not mean that it looks bad like you gained weight from binging on Doritos.

I’m trying to go from normal skinny fat guy (more fat than skinny) to lean with muscle definition and a flat stomach

 

[will1066]

I don’t currently drink protein shakes.. I think I should start including them after work before I go to the gym.

On a typical day I skip breakfast, then eat lunch at 12, and then I don’t eat again until after the gym around 8. So I think a protein shake around 6 when I get off from work would be helpful

If you're getting newbie gains, I recommend getting extra protein from post-workout shakes, and maybe pre- also. Sounds like this is the right time, when your body is adapting. Some whey protein, 20-25 grams, within 30 minutes after working out will intensify your muscle protein synthesis periods. Right after working out is when your muscles are damaged and need the nutrients to start making repairs (synthesis).

You don't really need more than 20-25 g of protein per sitting. The body does not intake more than that at one time. Since you're at two meals per day, another helping of protein will help. Personally, I think 8 hours between meals is long and you could graze on something like nuts or have a yogurt between 12 and 8.

Also you don't need to have the extra protein on non-workout days. But you might need the extra protein on non-workout days in the beginning, when you're having initial gains. After that initial gain period, your body has adapted and the extra protein on non-workout days, when you're not moving, just means extra calories and fat gain. Add the protein within 30 minutes of working out and within 24 hours of the workout. Beyond that, your body is for the most part through with recovery and really doesn't require the extra protein.

At least it works for me in my case.

If you want to lose weight, which sounds like the priority, you need a caloric deficit. That's a must. Restricting to two meals a day is probably helping. Exercise takes away less calories than you think. The best way to reduce calories is to eat less. Eat less but eat stuff that gives you your required macros.

 

[Machinehead]

*Buys a really unhealthy meal*

*Puts avocado on it*

 

[True Blue]

I’m trying to go from normal skinny fat guy (more fat than skinny) to lean with muscle definition and a flat stomach

I also think that getting your training programmed is a good thing. You want to be constantly varied.

 

[Vinny DeAngelo]

I also think that getting your training programmed is a good thing. You want to be constantly varied.

I hit every muscle group once a week. Push/Pull/Squat style but i dont program the individual lifts in the day, because i don't like having to wait for machines or weights.

I lift 4 times a week. The forth day I'll do whatever feels like it needs work. Some times its extra shoulder or arms or legs. I also do 60 mins of cardio a week. Usually the exercise bike 3 times a week in 20 min sessions. I've also worked in some incline walking when the bike gets too boring..

 

[will1066]

I’m trying to go from normal skinny fat guy (more fat than skinny) to lean with muscle definition and a flat stomach

That's me. My bi's and tri's show. My waist has been 32 pretty much my whole life. I have a four-pack trying to get to six. I'm never going to be huge. I'm an ectomorph. Small shoulder span but good traps-to-shoulder ratio.

 

[True Blue]

I hit every muscle group once a week. Push/Pull/Squat style but i dont program the individual lifts in the day, because i don't like having to wait for machines or weights.

I lift 4 times a week. The forth day I'll do whatever feels like it needs work. Some times its extra shoulder or arms or legs. I also do 60 mins of cardio a week. Usually the exercise bike 3 times a week in 20 min sessions. I've also worked in some incline walking when the bike gets too boring..

Compounding movements are always good. Thrusters and the like, clean and jerks. But I am going to go out on a limb and presume (with no offense whatsoever) is that most of your workouts are done in a globo style gym (NY Sports, LA Fitness, etc.). Chances are those do not allow for such movements. Unless things have changed drastically since the last time I was in one of those.

You can also vary cardio to not just bike. Burpees, rowing, etc. Even things like say 12 calories rowing, followed by 12 over the rower burpees for let's say 4 or 5 rounds is good.

But again, to each his own and whatever makes one happy.

 

[darko]

I don’t currently drink protein shakes.. I think I should start including them after work before I go to the gym.

On a typical day I skip breakfast, then eat lunch at 12, and then I don’t eat again until after the gym around 8. So I think a protein shake around 6 when I get off from work would be helpful

If I could suggest I'd say a shake first thing in the morning and another after a work out.

Also I'd look into having a brekky and ditch the dinner post workout. Morning shake followed by brekky an hour or 2 later kickstarts your metabolism plus no late dinners and you'll be surprised with the results.

 

[Vinny DeAngelo]

If I could suggest I'd say a shake first thing in the morning and another after a work out.

Also I'd look into having a brekky and ditch the dinner post workout. Morning shake followed by brekky an hour or 2 later kickstarts your metabolism plus no late dinners and you'll be surprised with the results.

Yea my meal timing issues are mainly just because I don't wake up early enough to cook myself breakfast. Then after work I change and head straight to the gym

 

[will1066]

Yea my meal timing issues are mainly just because I don't wake up early enough to cook myself breakfast. Then after work I change and head straight to the gym

As soon as you get up, turn on the stove and boil one or two eggs. Proceed with your normal routine. Booyah.

I don't always eat breakfast, but when I do, I prefer dos boiled eggs.

 

[Crease]

This may be one of those "everyone's different" kind of things but I've never been successful with breakfast. I find that breakfast slows me down in the morning and makes me hungrier throughout the day. I have a couple cups of coffee, which carries me to lunch. Workout after work, about six hours after lunch, then a big dinner. I like to go to bed feeling full, so this schedule works for me in that regard too.

 

[broadwayblue]

After living a fairly sedentary lifestyle for quite a few years I finally motivated myself to go on my first run in a long time yesterday. Didn't go that far, but it felt good to get some exercise. Unfortunately I was assaulted later in the evening and while I'm going to be ok, my knee is bruised enough I won't be running for again for a while.

 

[Oak]

Question for the guys who know this stuff.

I always ate almonds as a snack because I thought all nuts are supposed to be good for men, but recently somebody told me that almonds boost estrogen. Any truth to this? Googling gives completely polarizing opinions.

 

[Crease]

Question for the guys who know this stuff.

I always ate almonds as a snack because I thought all nuts are supposed to be good for men, but recently somebody told me that almonds boost estrogen. Any truth to this? Googling gives completely polarizing opinions.

Conflicting studies. But unless you have a medical condition or are a competitive bodybuilder I wouldn't think too hard about it.

 

[will1066]

After living a fairly sedentary lifestyle for quite a few years I finally motivated myself to go on my first run in a long time yesterday. Didn't go that far, but it felt good to get some exercise. Unfortunately I was assaulted later in the evening and while I'm going to be ok, my knee is bruised enough I won't be running for again for a while.

Damn, hope you're ok. Did you report the assault?

 

[GoAwayPanarin]

Question for the guys who know this stuff.

I always ate almonds as a snack because I thought all nuts are supposed to be good for men, but recently somebody told me that almonds boost estrogen. Any truth to this? Googling gives completely polarizing opinions.

Bull-shit.

They're calorically dense so you need to be careful because its really easy to over eat them, but they're not going to f*** with your hormonal profile.

 

[darko]

As soon as you get up, turn on the stove and boil one or two eggs. Proceed with your normal routine. Booyah.

I don't always eat breakfast, but when I do, I prefer dos boiled eggs.

Spot on. And if you get up 5 mins earlier you can scramble your eggs with couple strips of bacon. Cut up a tomato, glass of milk and there's your prefect brekky.

 

[darko]

Question for the guys who know this stuff.

I always ate almonds as a snack because I thought all nuts are supposed to be good for men, but recently somebody told me that almonds boost estrogen. Any truth to this? Googling gives completely polarizing opinions.

Not sure about estrogen, first I've heard of it. I do know that almonds boost your testosterone levels because they are rich in zinc.

 

[Oak]

Not sure about estrogen, first I've heard of it. I do know that almonds boost your testosterone levels because they are rich in zinc.

I always thought they boosted test that's why I ate them but my buddy saying they cause estrogen levels to rise in men had me concerned. I googled it and there are definitely some articles saying it.

I swear the food and supplement industry is just upside down. Good for you today, bad tomorrow, and vice versa. I have seen this in multiple instances over the years.

 

[True Blue]

As soon as you get up, turn on the stove and boil one or two eggs. Proceed with your normal routine. Booyah.

I don't always eat breakfast, but when I do, I prefer dos boiled eggs.

Or go my route. 10 hard boiled eggs get done on Sunday evening.

 

[True Blue]

This may be one of those "everyone's different" kind of things but I've never been successful with breakfast. I find that breakfast slows me down in the morning and makes me hungrier throughout the day. I have a couple cups of coffee, which carries me to lunch. Workout after work, about six hours after lunch, then a big dinner. I like to go to bed feeling full, so this schedule works for me in that regard too.

All depends on how you structure the day. My training comes in the morning, prior to work. Breakfast may not be the exactly right word, but I find that a few hard boiled eggs about half hour - 45 minutes prior, help give the body some fuel for performance. Then it's a shake and greek yogurts as calories continue to burn. No matter how much I eat, by lunch time I am starving.