The Official Gym & Fitness Thread

January 7th to April 6th
Carnivore diet
TRT
Gym 5 days a week

Feeling pretty good at 46 years old

 

Heck yeah, good work my friend.

 

I'm a big fan of Tru-Tein.

Body Nutrition Trutein High Protein Powder: 45% Whey, 45% Casein, 10% Egg White, Gluten-Free, Low Sodium, Grass Fed Whey Protein Powder, Gym Supplement & Breakfast Shake, Cinnabun, 4lb

https://www.amazon.com/Body-Nutrition-Trutein-Cinnabun-lbs/dp/B013V1OKO6

Their artificially sweetened ones are too sweet for me so I go with the lightly sweetened regular sugar ones. I'm diabetic and it's an OK amount of sugar. Plus I like to eat as Chem-Free as possible. When you are taking protein powder and mixing it with some milk, you are already getting a lot of chems so why add more in the for of saccharin or aspartame?

 

I don't come in there too often, I guess I should visit more frequently!

I checked out that subreddit - full of great ideas!

I have been doing this kinda on my own lately - eating tons of veg/fruit and making them more of my meals; or I have to eat fruit before I can have dessert [if i still want it] kinda thing

I also started eating more potatoes - cause they fill me up and tossing them in the air fryer covered in olive oil is probably way better than other stuff

I don't weigh myself but I can notice that prioritizing the vegetables and eating lots of them has started to pay off

 

Thanks!

 

There's some great ideas, and some absolutely terrible ideas

… If you don't eat yer meat, you can't have any pudding
How can you have any pudding if you don't eat yer meat?

I do instant pot - chuck them in, 20-25 minutes (depending on size, the BJ's up the road has some humungo russet potatoes, but "normal size" potatoes about 25 minutes), with some water in the bottom to make pressure. Baked potatoes in 25 minutes. I do a whole bin full and keep 'em in the fridge. I cut them in half, some oil to hold stuff, then seasoning/season salt.

Morton Season All has been a favorite - throw that on them, throw them in the toaster oven to heat up with dinner, munch munch.

Whatever works. I'm using weight because it's super easy to grab my weight. I have a tape and could be doing thigh/waist measurements instead, too. But I'm an average build Joe Schmo, so weight is as good as any

 

Yes there are some horrible ideas there - the vegetable/yogurt concoction was

I like the potato idea - how long can you keep em in the fridge post cooking?

I don't weigh myself b/c I get all obsessed over the number
I also used to be super [unhealthy] skinny - now I weigh like 50# more - that number freaks me out for whatever reason, despite knowing i was grossly underweight prior

Lunch today: falafel, Israeli salad, pita, air fried cauliflower
Yummy, filling and light

 

Thanks brother!

Here’s the 9 month change

 

Anyone interested in a tread climber? Trades are welcome. This plus some cash if you have anything I'm interested in. Port Orchard Washington.

 

Nice thread. I am happy to share that I got in really great shape. Went from 200 lbs. to 172.5 lbs. (16.5% bf) over two years using weights and mild cardio and other sports. My goal was not to lose weight, it was to build muscles and see my abs. It is so unbelievably nice to be strong and really fit at 47.

The three pillars of physical fitness:

1. Sleep (8 hours minimum, 9 is nice too)
2. Exercise (5 days a week, 70% strength training 30% cardio)
3. Diet ( I cook or prepare all my own meals)

I am uncompromising most of the time, meaning I don't let anything stand in my way of my goals.

A fourth important thing is knowledge and education. I had to unlearn a lot of bad information by learning good information about food, nutrients, and make how to make better choices.

Good luck to everyone on their fitness journey!

 

I'd rank this number 1. You can't run your way out of a caloric surplus.

BIG thing.

I'll shamelessly plug my fitness/diet app I use - Cronometer. MyFitnessPal put the barcode scanner behind a paywall, and I found that instead. Integrates into the apple watch stuff seamlessly, too. I like it, worth a recommendation. I don't have the premium/paid option, just the basic free.50 ad supported one.

 

I bought a Hume smart scale several months ago, and the data was "eye opening." I was carrying more visceral and subcutaneous fat than I expected to see, thus it gave me additional motivation to push harder. I'm down ~23 pounds over the last 3 months, and I want to drop another 30+ pounds, then I'll reassess once I see where I stand with my visceral and subcutaneous fat at that point.

In the mean time, I went from "lower (<100g) carb" to a "low (<20g) carb" diet, and went from losing ~1 pound a week to 0.4 pounds a day. I just hit a plateau, but my weight loss has started again.

I started following Dr. Sean O'Mara on YouTube, and have adopted his diet recommendations. Basically it's a Keto diet with fermented dairy and veggies. Yesterday I saw RFK Jr. said he is also doing that diet. If it helps me to look like him when I hit that age, it's completely worth it...lol I've now eating/drinking Kefir, Sauerkraut, Kimchi, and yogurt.

I lift every morning, then hit the gym for cardio. I'm also doing intermittent fasting, and I workout in a fasting state.

I've found my mirror can lie, so I recommend people buy a "smart scale" to see their actual physical condition.

 

Health tools are great. I use an InBody 270S Body Composition Analyzer. It cost $7K, but the gym budget took care of that. I was really impressed with the reporting function. It will analyze left and right and upper and lower body to show any imbalances.

https://www.recoveryforathletes.com/products/inbody-270-body-composition-analyzer

 

I need to work on my portion control. 90% of the time I cook my own meals and prep for the week but might need to start weighing to make sure I am not getting more calories than I think I am. Weight is still trending down but now at about 1-2lbs a month. Just got the Cronometer app to help, need to play with it some more but think it should work.
Dexa scan 2-3 times a year to see where I am at. There is a Dexafit near me and they always have good black Friday deals that makes cost doable. I do use an old Tanita Iron Man scale that give body comp etc. Not sure how accurate it is but as long as the metrics are going in the right direction we are good to go.

 

I like Cronometer because I can set the goal and flip between net and goal easily and see where I'm at. There are plenty of options out there, but that's where I landed when MyFitnessPal locked the barcode reader behind a paywall. Not a cheap one either, it's 25$/mo, or 100$/year. Either way - that's bananas when others are giving that as a free option. So, I booted to Cronometer and have liked it since. Pulls in my workouts through apple and/or strava (can't remember how I have it set up right now, but it works).

Anyway my controversial opinion - BMI is fine. Even my apple watch - going back even just 10 years - was the realm of pro athletes and olympians. 2015 we didn't have a super cheap, accessible HRM like this. The amount of data we have today as an average Joe is insane compared to 10 years ago, let alone 20 years ago. 2005, the first iPhone was 2-3 years away. So for me, BMI is fine - I am not a pro athlete, and I don't care about specifics to go that deep. I am about 50lb overweight right now, and I can see that, and the scale agrees. I don't need to know that my top half is .5% PBF more than my lower half or something. I got big legs, I ride bikes.

I dunno, just being a kermudgen. And I'm definitely not anti-data, if that's what you want to do, do it. Fitness and health is 100% subjective, do what works for you. For me it's volume eating (a lot of baked potatoes, cucumber and red onion salads slap hard, etc). Others do keto, etc etc. Heck I have a degree in statistics and track every fuel fill up on the truck, definitely can't be anti-data, but just not my approach.

 

Thanks for the info on the Cronometer. Will play around with it more. Trying to keep the data simple but want to track some stuff so I know I am going in the right direction. I am on year 2 of getting healthier and most importantly I feel better and have more energy and my body doesn't hurt as bad when I wake up.

 

I am stoked. I gained about a pound of muscle and lost some fat. Skeletal muscle mass up, body percentage fat down.

The cure for portion control, I recommend a food scale. I got t $15 one from Amazon and It was pretty eye opening in the beginning that I was eating for a family of four! What I do now is I create my meals and I meter them out so I know the kcal and macros, and then repeat throughout the week as I tend to eat the same meals for 1 week at a time.

I too love to food prep. I bought one of those 14q dash cookers a few months ago for $35, and I am very pleased. It gets used every sunday.

Below is 2.25 lbs. 96% extra lean beef with onion, peppers, and fajita seasoning. It got containerized and was the basis for my dinners for a week, so damn good.




495 kcal: 49g carbs, 57g protein, 19g fats and has 31g dietary fiber.

1/4 cup refried beans
6 oz beef / veggies
1/4 cup low fat cheese
herdez salsa verde
lime juice

I'll check that app out...

I am using Fooducate App. It is not very intuitive, somewhat primitive, hard to recommend, but it does work well enough once an understanding is reached, and I do have access to barcode scanner.
Sample pics:

 

Congrats!
That looks good!!

 

I had exactly the same problem and worked out the same conclusion. Weighing everything I eat and sticking to it is the only way I've been able to control my portions and stick to my CICO numbers.

Eyes are stupid liars when it comes to food. haha

 

But…. What about In-N-Out?