The Official Gym & Fitness Thread

Protein. If you eat a lot of protein, your gas is gonna be rotten lol. Welcome to the club

 

What are you eating for fiber?

An inbalance in your gut bacteria is probably why. There could be many causes and potential solutions. Could be too much protien, too little fat (not enough fat in your diet can lead to digestive issues as well as nutrient deificiencies), not enough fiber or nutrient dense food sources.

It also could be something you are eating particularly. Have you added something new to your diet? Think even things you drink or supplements.

Also have you changed your diet recently?
My gut bacteria is sensitive. If I change my diet my gut goes weird for a couple weeks, even if I’m making the change to eating poorer to better. Sometimes your bacteria has an adjustment period.

 

I switch up protein sources pretty frequently (chicken thighs, chicken breast, turkey burgers, etc) so that might be part of it.

Also my only veggie heavy meal is lunch so I’m pretty sure I need more fiber.

 

It’s definitely stout.

 

I’m always switching protein and carb sources because you’ll get nutrient deficiences eating the same damn thing everyday lol.

That shouldn’t be as much of a problem as radically changing your diet like going from eating healthy to living off pizza and beer.

8-10 servings of fruits and veggies per day. More veggies than fruits.

 

Based off this, I need to up my veggie game. I’ve been tempted to try a super greens type powder but eating greens is better than supplementing greens.. I think.

 

I take the casein with 10-14oz of water but I drink quite a bit during the day. Without taking the casein I still get up at least once but 3-4 times really sucks. I think I’m going to try a casein pudding to see if that helps any.

 

It is. You can’t pay me to drink veggies lol
Most people get intimidated with those numbers but serving sizes are suprizingly small so its not hard to get 3 servings in a meal.
I’m a big salad guy. When I’m bulking I’ll eat a salad with tuna or chicken breast, cucumber, tomatoes, bell pepper, and raw mushrooms for my 1st or 2nd lunch of the day and its most of your veggie needs for the day.

 

Why not just stop the casein and sleep better? Lol

 

I'm 39 and haven't lifted seriously in 20yrs. I have lifted on and off, I got into running a few yrs ago, and my job is somewhat physically demanding. Over the last 3 months I've been working out 4 days a week lifting and cardio. I intermediate fast 16/8 followed with a somewhat low carb diet. I'm 5'11" 220lbs muscular build but about 25-30% body fat. I need to drop some fat for sure. Any advice would be helpful

 

This^^^

I always have a pre-bed meal too. Used to be casein shake, but it was pissing me to death every night. Now I just eat food instead and sleep like a baby.

 

Why do you IF (intermediate fast)? Once I know that, I can help a bit better.

 

I’m sure it seems like beating a dead horse and overly simple, but it’s the only way so here goes...

Eat fewer calories than you burn. Your body WILL burn the fat of you put yourself in caloric deficit. Simple as that.

If you’re overweight and not currently losing weight, then you’re eating too much.


Also, I wouldn’t demonize the carbohydrate. They are very important for fueling your muscles. I’d make sure you’re getting plenty in during the meal before your workout. I usually aim for 40-60 grams about an hour before i lift.

 

There’s a concept!

I already have stopped taking it in order to get better sleep but I will try the pudding just to give it a go. Last night I had half a chicken breast before bed and slept pretty good.

 

Same. 4oz chicken breast. Half a cup of oats and a tbsp of peanut butter.

 

Eat a lot less.

Focus on whole foods and do your best to eliminate processed foods.
I explain it as eating foods that either were born that way (meats) or grew out if the ground that way.
There are no pasta and bread bushes and unfortunately cookies don’t grow on trees either lol
If you focus on eating whole foods you’d be suprized how you can drop weight without really having to focus too much on calories. Whole foods will be naturally less caloric.
Also don’t drink your cals. Stick to water abd black tea and coffee.

Another tip is focus the majority of your workouts on lifting not cardio. Cardio is great but doesn’t burn nearly as many calories per hour as lifting.
If you really enjoy running you can do more HIIT workouts and do intervals rather than just steady jogs for more calorie burn.
If you run outside fartleks are fun. They are random running bursts of varying speeds you throw in a jog.

While I don’t deamonize carbs I vote for keeping them low when you are trying to lose weight.
Carbs are more important after exercise than they are before. Its going to take hours for what you eat to replenish muscle glycogen. Carbs before just raise your blood sugar and thats not the same.

 

Isn't it Intermittent Fasting...

 

Lol, yes thank you for the correction. It's such a stupid fad I didn't even know what it was called

 

Fake news

 

I need proof that these exist... asking for a friend of course.