Fitness Milestones & Plans to share

SpongeBob*24 said:
I don't know what cleanly means, but I agree eating 180g of gainz in a day becomes like a second job. Good luck!

:ROFLMAO: :thumbsup:
Click to expand...

This is what I have on the docket today

B: 3 Eggs
L: 200g Chicken Breast, 200g Broccoli, 1/2 Cup White Rice
D: 200g Choice NY Strip, 200g Broccoli
S: 2 Whey Protein shakes, 1 Banana

That's about 1500 KCals and 160ish grams of protein according to MFP.

I've been on the too many chippies and cookies diet for too long.

Also, on-ramping my fitness and trying to get back to where I was when I at least did my Ironman from a weight perspective. Really invest in my physical well being because this job has basically taken it from me. BUT, I work remotely, so I should be accountable to myself and have boundaries. And when I was at my best I was doing two hours of workouts per day, not saying I need to be there anytime soon. But an hour per day? Probably.
 
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ThunderHorse said:
This is what I have on the docket today

B: 3 Eggs
L: 200g Chicken Breast, 200g Broccoli, 1/2 Cup White Rice
D: 200g Choice NY Strip, 200g Broccoli
S: 2 Whey Protein shakes, 1 Banana

That's about 1500 KCals and 160ish grams of protein according to MFP.
Click to expand...

Thunder......Here is the latest Dr. Mike vid on protein drinks.


I agree FairLife is the nectar of the gods!

:ROFLMAO::thumbsup:




:ROFLMAO: :thumbsup:
 
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Funny...so, I went to look up my time for Pat's run to put it on my spreadsheet...I think both my wife and I had dead chips. Oh well.

But not the point, just check in on nutrition, I know a few people have switched over to Carnivore with some great results. I'm wondering why sort of macros you're playing with.

I'm currently at like lite to moderate exercise as restart this couch to good fitness thing. The macro goals I've been trying to hit are:
  • 170g Carbs
  • 170g Protein
  • 60g Fat
This gives me around total KCals per day of 1900. I've worked with a VA nutritionist that has a good understanding of my goals and has been pretty helpful when it comes to guidance on some things that weren't super clear. Especially more so when it came to increasing workload to support weightloss. The thing that she noticed which a lot of us probably have issues with are fiber goals. The daily fiber goal is super high, I don't know how dudes go to 35g/day. But one of the focuses I've had is ton hit the daily fiber goal. It's been decently tough, but I think I've sorted it out overall.

I eat a lot of vegetables, like 500g/day...and usually two pieces of fruit. What if I told you that still left me only at 22g of Fiber? Yeah nuts.

Two things I've been doing for several weeks recently was chia pudding, I've created my own recipe that doesn't taste like complete ass and then Mission Carb balance wraps. So I'll either have a wrap for a snack or Chia pudding. That usually gets me right on target or above goal for the day.
 
ThunderHorse said:
Funny...so, I went to look up my time for Pat's run to put it on my spreadsheet...I think both my wife and I had dead chips. Oh well.

But not the point, just check in on nutrition, I know a few people have switched over to Carnivore with some great results. I'm wondering why sort of macros you're playing with.

I'm currently at like lite to moderate exercise as restart this couch to good fitness thing. The macro goals I've been trying to hit are:
  • 170g Carbs
  • 170g Protein
  • 60g Fat
This gives me around total KCals per day of 1900. I've worked with a VA nutritionist that has a good understanding of my goals and has been pretty helpful when it comes to guidance on some things that weren't super clear. Especially more so when it came to increasing workload to support weightloss. The thing that she noticed which a lot of us probably have issues with are fiber goals. The daily fiber goal is super high, I don't know how dudes go to 35g/day. But one of the focuses I've had is ton hit the daily fiber goal. It's been decently tough, but I think I've sorted it out overall.

I eat a lot of vegetables, like 500g/day...and usually two pieces of fruit. What if I told you that still left me only at 22g of Fiber? Yeah nuts.

Two things I've been doing for several weeks recently was chia pudding, I've created my own recipe that doesn't taste like complete ass and then Mission Carb balance wraps. So I'll either have a wrap for a snack or Chia pudding. That usually gets me right on target or above goal for the day.
Click to expand...
Have had fantastic results on carnivore. With a 99.9% strict diet of beef, bacon, butter & eggs. Water intake is ~ 4-5 liters/day with 25 grams of creatine. Along with a few small scoops of straight electrolytes.
Macros are 2:1 fat;protein. With a "shake" of 16 oz. 73% milkfat heavy cream, 50 grams of native whey protein, 10 grams of creatine and 9 capsules of nitric oxide booster. All topped off with 16 oz. strong black coffee.
The milkfat is what fuels me until my one meal of the day. Along with the thermogenic effects of the coffee.
My chewin' food consists of either 16-24 oz. of fatty beef, usually ribeye or beef cheek, a couple of hard boiled eggs and a cup of coffee/cream and 25 grams of native whey protein. Along with a large cup of plain water.

You probably do not want to workout doing the things I do. I have learned to build flexibility more than anything. Which is my foundation and focus.
 
“The Old Man” said:
Have had fantastic results on carnivore. With a 99.9% strict diet of beef, bacon, butter & eggs. Water intake is ~ 4-5 liters/day with 25 grams of creatine. Along with a few small scoops of straight electrolytes.
Macros are 2:1 fat;protein. With a "shake" of 16 oz. 73% milkfat heavy cream, 50 grams of native whey protein, 10 grams of creatine and 9 capsules of nitric oxide booster. All topped off with 16 oz. strong black coffee.
The milkfat is what fuels me until my one meal of the day. Along with the thermogenic effects of the coffee.
My chewin' food consists of either 16-24 oz. of fatty beef, usually ribeye or beef cheek, a couple of hard boiled eggs and a cup of coffee/cream and 25 grams of native whey protein. Along with a large cup of plain water.

You probably do not want to workout doing the things I do. I have learned to build flexibility more than anything. Which is my foundation and focus.
Click to expand...

I've been strict carnivore for 14 months now and at 70/30 for fat/protein. went from 260 to 180, and now building back up to around 190-200. Being carnivore and OMAD actually makes it a bit difficult to maintain because with this diet I need at least 3500 calories to maintain weight.
 
ThunderHorse said:
The thing that she noticed which a lot of us probably have issues with are fiber goals. The daily fiber goal is super high, I don't know how dudes go to 35g/day. But one of the focuses I've had is ton hit the daily fiber goal. It's been decently tough, but I think I've sorted it out overall.

I eat a lot of vegetables, like 500g/day...and usually two pieces of fruit. What if I told you that still left me only at 22g of Fiber? Yeah nuts.
Click to expand...

I wish more people knew about fiber. While protien is important, the vast majority of the untrained population has no problem getting enough for general health. Hell, even most people who train are fine in the .75-1g/lb lean mass realm, though it doesn't hurt to get more for it's thermogenic and satiety effects.

Vegetables and fruits are good for a fiber per calorie perspective, but you don't need a decent amount of consumption to hit higher numbers.
Beans, quinoa, and lentils are pretty decent if you can fit those in, otherwise psyllium husk is a decent supplement.

ThunderHorse said:
Two things I've been doing for several weeks recently was chia pudding, I've created my own recipe that doesn't taste like complete ass and then Mission Carb balance wraps. So I'll either have a wrap for a snack or Chia pudding. That usually gets me right on target or above goal for the day.
Click to expand...

If you like overnight oats, thats another good way to do it.

1/2 cup oats and .5oz chia seeds get you ~10g fiber. Add a few ounces of berries on top for more.
I also like to add non-fat Greek yogurt and protien powder to mine, so I'll average ~450 calories, with ~40 carbs, ~50 protien, ~10 fat, ~10 fiber.
 
I was using psyllium husk in the summer when I was making a frozen banana protein shake. It was interesting, but I don't know what else you would put it in where it doesn't tast like shit.

The current recipe for this chia pudding I have is:
  • 2 Cups Fair Life Chocolate Milk
  • 2 Scoops of Kirkland Chocolate Whey (very solid and totally on par with other wheys)
  • 1/2 Cup of Chia Seeds
  • 2 TBSP of Maple Syrup
That yields two servings of pudding at 583 KCALs, 22g Fat, 46g of Carbs (18g of Fiber), and 48g of Protein, It's essentially it's own meal.

I haven't done a lot of overnight oats, but I'll check that out.
 
“The Old Man” said:
Have had fantastic results on carnivore. With a 99.9% strict diet of beef, bacon, butter & eggs. Water intake is ~ 4-5 liters/day with 25 grams of creatine. Along with a few small scoops of straight electrolytes.
Macros are 2:1 fat;protein. With a "shake" of 16 oz. 73% milkfat heavy cream, 50 grams of native whey protein, 10 grams of creatine and 9 capsules of nitric oxide booster. All topped off with 16 oz. strong black coffee.
The milkfat is what fuels me until my one meal of the day. Along with the thermogenic effects of the coffee.
My chewin' food consists of either 16-24 oz. of fatty beef, usually ribeye or beef cheek, a couple of hard boiled eggs and a cup of coffee/cream and 25 grams of native whey protein. Along with a large cup of plain water.

You probably do not want to workout doing the things I do. I have learned to build flexibility more than anything. Which is my foundation and focus.
Click to expand...

This looks solid, and yes those shakes do wonders for staving off any hunger pangs, In fact I sometimes even skip them for post-workout if I know I have a meal coming soon just because of how full they can make me.

It's also easy to make them taste amazing with far fewer ingredients if, like me, you go the cold route with your shakes and thicken them by throwing ice cubes into that blender. I don't even add anything else to the mix other than water and it's like having a chocolate or vanilla smoothie.

The animal-based stuff I usually stick to are beef (all cuts), fish (mostly salmon), chicken, liver, shellfish, and eggs.

Protein to fat ratio is roughly 40/60 or 30/70 (depending on what I'm doing) with a 30gram carb ceiling for flexibility for things like soups, salads, chilis, etc.
 
amlove21 said:
Is anyone ready to go down the parasite/gut is the second brain/diatomaceouos earth rabbit hole yet? Holler atcha boi
Click to expand...

I'd love to hear the thoughts on both matters from someone who is well educated.

I visited Dr Google many times and I went down many holes chasing rabbits during COVID. I researched detox with DE and parasites and found the end of the internet twice. Also I get the "I've got a gut feeling" reference...brain gut connection but would like to know more.

Thanks!
 
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Cookie_ said:
I wish more people knew about fiber. While protien is important, the vast majority of the untrained population has no problem getting enough for general health. Hell, even most people who train are fine in the .75-1g/lb lean mass realm, though it doesn't hurt to get more for it's thermogenic and satiety effects.

Vegetables and fruits are good for a fiber per calorie perspective, but you don't need a decent amount of consumption to hit higher numbers.
Beans, quinoa, and lentils are pretty decent if you can fit those in, otherwise psyllium husk is a decent supplement.



If you like overnight oats, thats another good way to do it.

1/2 cup oats and .5oz chia seeds get you ~10g fiber. Add a few ounces of berries on top for more.
I also like to add non-fat Greek yogurt and protien powder to mine, so I'll average ~450 calories, with ~40 carbs, ~50 protien, ~10 fat, ~10 fiber.
Click to expand...

Love overnight oats
 
SpongeBob*24 said:
I'd love to hear the thoughts on both matters from someone who is well educated.

I visited Dr Google many times and I went down many holes chasing rabbits during COVID. I researched detox with DE and parasites and found the end of the internet twice. Also I get the "I've got a gut feeling" reference...brain gut connection but would like to know more.

Thanks!
Click to expand...

Just remember, in regards to detox, your body is a filter.

However, what you send down to your gut can fuck your good bacteria up and can take you ages to sort. Next I'm gonna see @amlove21 tell us he eats kimchi at Breakfast.
 
SpongeBob*24 said:
I'd love to hear the thoughts on both matters from someone who is well educated.

I visited Dr Google many times and I went down many holes chasing rabbits during COVID. I researched detox with DE and parasites and found the end of the internet twice. Also I get the "I've got a gut feeling" reference...brain gut connection but would like to know more.

Thanks!
Click to expand...
I’ll throw some basics together tomorrow. Super interesting and from experience- totally worth trying yourself and see if you have the same outputs as I did.
 

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