Texas Fitness, Exercise, & Health Thread

once I get to 180, it’ll be holiday time so helloooo food

 

Holiday time usually fucks me up. Gyms are closed and makes me lazy

 

Yeah the cut/bulk rotation is common, and a good strategy. The only other way essentially is a very slow clean build at the pace of about 1lb/mo (even slower for those who are seasoned pros. They hope to put on 1-2lb/year). Most op for bulk/cut.

It has other benefits too though. The changing pace keeps you interested and involved with your nutrition and training, as opposed to a boring 20cal/week increase time after time. Additionally, you learn a lot about your body by constantly knowing at what weights you were eating how much/day in cals and seeing what that nutrition netted you for weight. After a few years of that, you'll be confident in estimating cals to eat from 170-180 at a pace of 1lb/wk or 1lb/mo, or going from 190 down to 180, where your cuts nee to be.

Keep your bulks at a minimum of 10lb, and your cuts at a minimum of 5lb (more than this either way is fine). Any less than this and it can get really hard to distinguish if you're 'there yet' cause as you've noticed 2-3lb swings throughout the days are typical.

 

Damn man. You really know your shit. I love your post

 

I used to put on 5-7lb after a 2-3 day vacation of bad eating (at 165-170lb bodyweight, that's a good amount. 10-12lb equivalent of someone at 190/200lb). Then it used to also take nearly a full week of strict dedication to barely start to get back to where I was. It was frusterating, and it didn't feel worth it.

What I've noticed though, is as I continued to stay really consistent, this 'reaction' was a lot less severe. Gain 1-3lb, within 2-3 days I'm back to normal weight again.

If someone doesn't train at all or is just starting, this reaction could be even worse than 2-3 days and a week recovery. Everyone stores glycogen differently and burns it back off differently (largest contributor to this cheat-gain) but your body will adapt.

 

Thanks man, it's a passion of mine. And I've been hard at work for years and have helped many friends through the struggles of nutrition and training. I'm actually working towards leaving the oilfield to work as a trainer full time.

Love to help out and spread the word. The US has a health epidemic.

 

What’s your bf #’s? Big three?

 

Probably up around 12% now, was below 10 a few months ago. I'm trying the slow/steady clean build for now. But have been working at it for a while and already getting bored of it plus not a lot of progress. Going to redesign my program in the next month or two but want to get my CPT test overwith first.

My lifts suffered a bit. I got sick and had a bunch of life curveballs over the last few months as well. My max's aren't impressive, and I rarely attempt them anyway. Prob 280 bench, 250 squat, 350 dead, and 150 OHP. OHP is hard to max since my rack doesn't have outside hooks and it's too short to do them inside. So I have to clean it up before my set.

 

That’s awesome. I would love to start helping people get into it. I spread the knowledge I’ve learned so far.

Like people get so confused when I explain to them that eating more food is better than eating no food to lose weight. Lol

 

So true

 

Fun struggle that I never thought I would’ve expected before dieting= Struggling to eat enough calories lmao. I’m about to start eating peanut butter out of the jar at night if I keep getting 800 calories below my goal lmao.

 

Peanut butter and celery. Mmm.

 

Either that or boiling some eggs.

Macros determine I need more fats and calories.

 

I like eggs, but I have to get creative with preparing them because I tend to get bored with eating the same food rather quickly.

 

I cook something new once a week. Like this week I tried turkey patties and theyre awesome. But you’re right. Gotta change it up

 

Guess the gym was getting in the “season” lmao this is new.

 

Ew, celery!

 

They sell peanut butter powder at Costco. You can mix it in with everything you eat lol

 

I picked up a chocolate chip cookie on the way to work #dietlife lmfao

 

So what's you calorie intake per day?