The Official Gym & Fitness Thread

Fuck that chicken erryday shit...that's why "clean" eating never appealed to me

 

I mix it up a lot but eggs and spaghetti are a must-have erryday. Love dat shit

 

It's honestly really not hard for me and keeps my diet in check through the week. I have been eating like this for maybe two years now?

 

You have been at it for at least 2 and a 1/2 years.

 

I tried it and didnt work for me. I got so tired of chicken and talapia...


I had steak kaysadeeyas for lunch

 

STEAK FTW

I am reheating some pork butt my Dad smoked up the other night.

 

the only thing I ever get burnt out on eating is tuna. All other meat I can eat everyday. (Insert gay joke here: ______)

 

I'm looking for some tips from you guys. I'm 6'1", and currently about 220. I've been at 220 for probably around a year. I consider myself in pretty good shape, however I would prefer to lose about 20 lbs and get down to around 200, while staying strong. I lift at the gym at least 5 nights a week for around an hour, and run/bike for 30 minutes another 3-4 times a week. In order to lose the 20 lbs, I'm well aware that its going to have to come from an adjustment in my diet, and that's where I'm looking for some suggestions from you guys.

Currently, my daily routine is that I wake up around 0900 and drink a whey protein shake. Then around 1100 or 1200, I have 2 eggs with added liquid egg whites, or some oatmeal. I go to work at 1300, and get off around 2300 depending on how busy it is (I'm a cop). I pack my dinner for work, which is usually grilled chicken with veggies like peppers, onion, brocoli, coloflower, carrots, ect. Or fish and rice/veggies. And occasionally ground turkey taco meat with lettuce and olives.

I usually try to eat my work lunch around 1900, but depending on call volume, it can be pushed back until 2100 or so. Then I go to the gym around 2300 and hit the weights for an hour. I sometimes take a pre-workout supplement, then creatine after. I get home and shower, then have another protein shake, and go to bed.

So, in order to lose the 20 lbs I'd like, how would you guys suggest tweaking my diet? I think I need to add a second meal while at work, so I would eat around 1600, then again around 2000 or 2100. I also think I need to add more small snacks in between meals, but I've never been a "snacker". I've always just ate at meal time, then gone without in between, so what do you guys recommend as healthy snacks in between meals?

I think an ideal would be:

0900-wake up, protein shake

1100-1200-eggs or oatmeal

1400-snack

1600-chicken/fish/turkey rice/veggies

1800-snack

2000-2100-chicken/fish rice veggies

0030- protein shake and bed.

Again, if this needs tweaking or if there if you have a better idea, let me know. Also, and healthy in between meal snack ideas would be great.

 

Are you stalking me?

 

Most of us have differing views on diet, so you're probably going to get a lot of different answers. I would say try and calculate how many calories you're eating each day at your current weight and with your current diet. In order to lose around a pound a week, you need to subtract about 500 calories from your maintenance caloric intake. What works best for me is if those 500 calories are primarily carbs. Basically, to lose weight, it's calories in vs. calories out.

Also, it's my opinion that meal timing isn't that important. You can eat 3 huge meals or eat 15 meals a day, but as long as you're getting the calories and nutrients (macro and micro) at the end of the day, it's not all that important. Granted, that's not including carbs around workout time, which I also like.

For instance, I maintain my weight at around 2800 calories per day. I eat 6 meals day because I'm not good at eating large portions at once and I'm on the go a lot, so it's much easier for me to just eat a sandwich and some chips really quick, opposed to one big meal. In order to begin losing weight, I take out around 500 calories from my diet and I try to make them carbs, for the most part because, for me, high protein, high fat, low carb works better for weight loss than high protein, high carb, low fat. I'm not talking 0 carbs or anything like that, but around 200 g (in my case). After you begin losing weight, every 5 lbs. you lose, take some more carbs out. When I started cutting a few months ago, I was at 200 lbs and eating 2800-3000 calories a day. I cut my calories back to 2300 calories and am now at 183.

There are 2 camps in here, for the most part: clean vs. not clean eating. I fall in the middle. I eat kinda clean with a few not clean foods, as well. Micronutrients aside, I just don't think it matters if you're getting your carbs from a piece of wheat bread or a Coke. I eat wheat bread and drink Coke, so I don't really care lol. Some people are on the one end of the spectrum and only eat whole grain crap and grilled tilapia. Other folks (KodiakToyTRD, who is also a cop) are on the opposite end of the spectrum and eat hamburgers and pizza all day and stay lean. I'm in the middle: I eat a tuna sandwich on wheat bread with a Coke and chips. You just gotta find what works best for you and, more importantly, what you can sustain long-term. I'm not the type who can eat a bunch of nasty clean shit for more than a week, so I found something that works better for me, which is more focused on consuming macros, not quality of macros lol

 

I had a bacon breakfast this morning..... feeling mad gainz....

 

I had like 9 oz of hot Italian chicken sausage fried into patties.....from sprouts...all natural. So fucking tasty.

I also had two pop tarts post and 2 bananas pre with Dr Jekyll and a test boost. So fucking pumped

 

I'd suggest lifting weights faster, higher Rep range and interval sprints about 20-25 min a day.

 

I'm trying to talk the fiancée's mom into ordering one of those bacon bowl things; she's always buying shit off QVC, so I think she's probably gonna do it. Imagine the possibilities

 

I was in the same boat, 6'1", always athletic, always lifted weights, but I have high blood pressure and borderline diabetes so major diet changes had to be enacted.

Keep a food log, write down all the carbs you are eating in a day, I bet it will be an eye opener.

Just from your list its obvious there is more you can cut out. Use unsweetened almond milk instead of regular milk. Don't eat oatmeal, rice or pasta. Avoid the veggies that have starchy carbs. Simple refined sugars are bad too.

Had I improved my diet in my 20's instead of eating whatever I wanted, I would be much better off now.

 

I had bacon and pancakes this morning

#oneupper

 

Yeah but I've seen your pics.... You need a lot more pancakez.....

 

lol today I had 3 fat slices of bacon and 3 medium sized pancakes with pecans and topped with maple syrup. It was delicious