The Official Gym & Fitness Thread

Yep. 5’10-5’9 and weight this morning was 186.

Thank ya sir. Any recommendations for fats and simple ways to add em?

 

0.4g of fat per pound of body weight per day is a good rule for a MINIMUM. Thats the lowest amount of fat you should eat per day.


Eat fattier meats, higher fat dairy, nuts and I’m not afraid of butter.

 

Add PB to your oatmeal or fruits. You can also sub out chicken for red meat too. I like red meat that is 85/15 or 90/10. Sometimes the price difference is ridiculous so I buy the cheaper 85/15. 80/20 is very cheap, but shit IMO.

Also 1/4 cup of mixed nuts is like 15g fats - literally not even a handful. Quick and easy.

 

10-4. I love peanut butter in my oatmeal so I’ll just add more and I’ll eat a steak every now and then. Thanks y’all.

 

I wish I would've done a body fat measurement before I started getting serious. I'll get one end of the week to see where I'm at and start tracking from here...

 

FWIW , getting a body fat measurement is only good if you’re gonna get it checked again by the same process to see changes.

There’s a good video on youtube explaining how it’s not a perfect system.

Body fat %’s are kinda likeusing a dyno for a car. The first results can be different on each dyno but ifyou use the same dyno after tuningthen you can track changes easily

 

I bought one of those body analyzer scales off Amazon that tracks your weight, BMI, body fat, etc and planned to use it as my "dyno". I'm not under any misconceptions that it's 100% accurate but more looking to it to track the trend. We'll see how it goes...4.5 stars w/ 7,000 reviews for $30.

Since starting I've lost about 25 pounds and that's the only reason for my interest in what my body fat was then compared to now.

 

Just to be more clear, you'd need alot of PB just to meet your requirement of around 70g's of fat. Adding a steak in every now and then isn't beneficial unless it's every day Don't be scared of fats. You see what I look like and I eat 120g/day. Be consistent with them. Other good sources of fats are (pretty much all nuts), avocado, cottage cheese as you mentioned, turkey, salmon, (most fish), red meat on any kind. Whole eggs too. I know you didn't mention eggs for breakfast, but 3 whole eggs would do you very good.

 

Those scales are grossly inacurate. They become more inacurate the leaner you get lol

You need to actually do the water density test to be accurate.

I do simple math and look at how I look as well. Its not really important to know exactly where you are unless you compete.

You can do a calculcation online based on measurements. Or if you have a bodybuilder at your gym they could probably guess you by sight better than the machines if you are under 18%.
A skilled eye is probably the cheapest and easiest way lol.

 

I love eggs so that last sentence is all you had to say. I’ll start throwing em down.

 

We go through 4 doz eggs a week in my house

 

My breakfast almost every day - 3 eggs with cheese on an English muffin with hot sauce. 29P 23C 24F.

 

We don't eat many whole eggs, more the egg white. 2 cups of egg whites a day between the girl and I. At one time we were eating 4 cups of egg whites a day during our cut lol.

Sounds delicious. I love english muffins... soooo good!

 

Do you buy them in a milk carton type container? I've always seen them packaged like that but never tried them. What's your preferred method of cooking them?

 

I get them in the small 2 cup container from Sams club. Seemed to be the best deal I can find around here. My favorite way to eat these is scramble them and season the shit out of them with cheddar bacon popcorn seasoning. Give it a try - you won't regret it. I am a fan of hot sauce too so I drizzle a little cholula hot sauce on them.



Jeez that's a big ass photo. Anyway, Walmart for $1.98 a container.

 

Thanks! I'll give them a try. It would be nice to mix some whites in to save some fat content for later in the day.

Amen on the hot sauce! I love it. I like spicy food in general, but it also comes in handy when I'm in caloric deficit. Hot food makes me eat slower and drink more while I eat. In turn, I get fuller from the same meal. I'm really bad to just scarf my food down in two seconds like a dog. Haha.

Also, the chili-lime Cholula is badass, I'm also a big fan of Valentina sauce.

 

Same height, I'm lighter tho. Walking around ~170 but I compete at 181. 1500-2200 calories is far to few calories. I take in ~2500 for cutting and 3500+ for bulking, maintenance is around 3000...

Avocados and oil are easy fat adds. I eat an avocado everyday with my chicken and rice and if I am running short on fat I'll take a shot of oil (luckily I haven't been desperate in a while because this isn't the tastiest of ways to get it in)...

 

Yes sir. Good info! I’ll be eating more now and see what happens. Plus more peanut butter and avocados is

 

I will say this tho... going up to 3,000 calories for maintenance would be... intense. Like I can see what y’all mean by it almost becomes annoying having to force yourself to eat cause that is a lot of food

 

Crazy how much can change in less than a year.