EPTTL Health and Fitness Initiative 2011 - Page 545
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infinity21
Canada6683 Posts
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InfC.AnatoLiy
United States154 Posts
On September 02 2011 21:05 eshlow wrote: IMO... Drop the bread. Calorie dense sugar. Grain and nut proteins are not bioavailable much. Eat full fat yogurt and milk, just cut back portions to limit kcals. Cut the orange juice. Useless sugar. Eat more vegetables and fruits. More fiber than grains. Eat more meat. More protein than grains. Good job so far... diet could use some tweaks Bread is my highest source of carbs usually though. What should I substitute it with? Full fat yogurt/milk has saturated fat though which I thought was a big no-no. What would be a healthier drink instead of OJ? Should I just juice a couple oranges? I usually eat like 2-3 cucumbers, 2-3 tomatoes and 3-6 leeks a day. Also the mixed grain bread gives quite a bit of fiber. If I eat more fiber than I'm going to be shitting ice cream soft turds. I usually consume ~180-220g of protein/day. | ||
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eshlow
United States5210 Posts
On September 03 2011 06:26 InfC.AnatoLiy wrote: Bread is my highest source of carbs usually though. What should I substitute it with? Full fat yogurt/milk has saturated fat though which I thought was a big no-no. What would be a healthier drink instead of OJ? Should I just juice a couple oranges? I usually eat like 2-3 cucumbers, 2-3 tomatoes and 3-6 leeks a day. Also the mixed grain bread gives quite a bit of fiber. If I eat more fiber than I'm going to be shitting ice cream soft turds. I usually consume ~180-220g of protein/day. If you're trying to lose weight you want to cut out the extra carbs. Bread is calorie dense carbohydrates. So are juices. Full fat milk and yogurt are healthy. See my posts at the bottom of the OP in the spoilers. Generally speaking, I wouldn't drink milk when trying to lose weight though. Fruits and vegetables are enough fiber for quality bowel movements. You don't need grains. Fruits are a decent replacement for orange juice. I would add in some healthy fats like avocdoes, coconut, maybe some nuts. | ||
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Slithe
United States985 Posts
On September 03 2011 06:26 InfC.AnatoLiy wrote: Bread is my highest source of carbs usually though. What should I substitute it with? Full fat yogurt/milk has saturated fat though which I thought was a big no-no. What would be a healthier drink instead of OJ? Should I just juice a couple oranges? I usually eat like 2-3 cucumbers, 2-3 tomatoes and 3-6 leeks a day. Also the mixed grain bread gives quite a bit of fiber. If I eat more fiber than I'm going to be shitting ice cream soft turds. I usually consume ~180-220g of protein/day. Props to you for beginning the dieting effort. it looks like you've already started some good progress. I have two comments: 1) Listen to Eshlow. He's a very knowledgable guy on the subject of nutrition. I can see that you have some outdated notions about nutrition, and he can help you sort those out. Better yet, you can just look through his OP to find some good links on a proper diet. That will help to educate you on what foods are good and bad. 2) Drop the juice. It's basically liquid sugar, which is an easy easy way to pack on the calories without noticing. From my personal experience, I started to drop the pounds pretty quickly when I stopped drinking juice and soda. Just drink water, or maybe milk. | ||
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stevarius
United States1394 Posts
On September 03 2011 06:58 Slithe wrote: Props to you for beginning the dieting effort. it looks like you've already started some good progress. I have two comments: 1) Listen to Eshlow. He's a very knowledgable guy on the subject of nutrition. I can see that you have some outdated notions about nutrition, and he can help you sort those out. Better yet, you can just look through his OP to find some good links on a proper diet. That will help to educate you on what foods are good and bad. 2) Drop the juice. It's basically liquid sugar, which is an easy easy way to pack on the calories without noticing. From my personal experience, I started to drop the pounds pretty quickly when I stopped drinking juice and soda. Just drink water, or maybe milk. No milk. It's like 140 calories for just 8 ounces of liquid. Milk is for bulking, water is for cutting. | ||
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Malinor
Germany4754 Posts
Also did 20 minutes of Power Clean technique training with the bar only. For some fucking reason, PCs always find a way to escape my regular workouts: injury, fatigue, bruises all over (because I don't fucking catch the bar, but let it 'fly' on my shoulders, which hurts. Hence the technic training), it's stupid. By now I am pretty sure that I lack the necessary flexibility for the 'right' starting position. Everything looks good when I have the bar right under my knees, but as soon as I bend my hips to get the bar to the ground, my back rounds and my back angle suffers, and it becomes a impossible to maintain a good position without it being majorly uncomfortable. Maybe I just need to lose additional 10-15kg so that there is not so much fat in the way... I hopefully will know more about this in 2 months time. Also focussed on diving under the bar instead of triple-extension, and holding closer onto the bar. My giant self-made 2600 kcal potato-salade which is all what I am eating today (I should take a photo sometime, I am very proud of it^^) consists only of 19% protein which is not good. I guess next time I have to mix in a couple of chicken breasts. This is my today's effort to make this thread less about weightlifting (don't complain about the PC-section please) | ||
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MeShiet
Canada290 Posts
July 23, 2011 - Today (all in pounds) Body weight: 145 - 150 Bench:150 (4RM) - 155 (4RM) Deadlift: 195 (5RM) - 235 (2RM) Squat: 150 (3RM) - 170 (1RM) Clean and jerk: 140(1RM) - same (was training power before, only switched to full clean recently) Press: 100 (3RM) - 100 (5RM) | ||
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phyre112
United States3090 Posts
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FiWiFaKi
Canada9859 Posts
So what I am going to try is eat 4k calories for a two weeks. I am fine with putting on a little bit of fat, but I want to see if it'll make the numbers I lift go up faster. I'm not going to be changing my diet much, and in the worst case I'll gain 5lbs-15lbs of fat in those two weeks that I should be able to take off pretty quickly. I'm going to be sticking to 3 meals and adding some snacking fruit/cheese. I'll be posting how results go. Yesterday I used 4 big eggs for scrambled eggs, 3 kebabs(chicken, baloney, onion) for pre lunch + 100g on white chicken meat, 4pm meal was one medium pizza, and dinner was a huge plate of spagetti. Not to mention tons of things to snack on inbetween + milk. Today hasn't been much different, and now off to eat a big bowl of lean beef w/ rice noodles. | ||
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GoTuNk!
Chile4591 Posts
On September 03 2011 10:07 FiWiFaKi wrote: I'm giving something new a shot. Before I was eating 2.5k calories~ a day and not making any progress weight gains, well I lost the ever so tiny layer of fat I had. So what I am going to try is eat 4k calories for a two weeks. I am fine with putting on a little bit of fat, but I want to see if it'll make the numbers I lift go up faster. I'm not going to be changing my diet much, and in the worst case I'll gain 5lbs-15lbs of fat in those two weeks that I should be able to take off pretty quickly. I'm going to be sticking to 3 meals and adding some snacking fruit/cheese. I'll be posting how results go. Yesterday I used 4 big eggs for scrambled eggs, 3 kebabs(chicken, baloney, onion) for pre lunch + 100g on white chicken meat, 4pm meal was one medium pizza, and dinner was a huge plate of spagetti. Not to mention tons of things to snack on inbetween + milk. Today hasn't been much different, and now off to eat a big bowl of lean beef w/ rice noodles. U will be amazed how your lifts will improve just from eating a lot. | ||
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Froadac
United States6733 Posts
On September 03 2011 10:32 GoTuNk! wrote: U will be amazed how your lifts will improve just from eating a lot. True. The more I eat the more I lift. | ||
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GoTuNk!
Chile4591 Posts
Squat Day 2: 264x3x5 Heaviest I've squatted since my injury, I was kinda scared but everything went well. Tomorrow is my heavy deadlift day and I'll try 165kg deadlift x2x3. After my deadlifts i'm play BW ISL2, so tune in and support me :d (they might stream my games) | ||
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FiWiFaKi
Canada9859 Posts
On September 03 2011 10:32 GoTuNk! wrote: U will be amazed how your lifts will improve just from eating a lot. While doing SS should I go with the mentality I want to get a little bit chubby? Because before if see a little bit fat on me... I think to myself "OMG im eating too much". I don't know, I always looked at the chubby muscular people somewhat poorly, but it may be the approach. | ||
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phyre112
United States3090 Posts
On September 03 2011 10:37 FiWiFaKi wrote: While doing SS should I go with the mentality I want to get a little bit chubby? Because before if see a little bit fat on me... I think to myself "OMG im eating too much". I don't know, I always looked at the chubby muscular people somewhat poorly, but it may be the approach. Depends on your goals. If you want to lift absolutely as much as possible, yeah, you'll probably end up eating a little too much. If you want your numbers to go up, but also look good, just scale it back a bit. | ||
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FiWiFaKi
Canada9859 Posts
On September 03 2011 10:50 phyre112 wrote: Depends on your goals. If you want to lift absolutely as much as possible, yeah, you'll probably end up eating a little too much. If you want your numbers to go up, but also look good, just scale it back a bit. What do you think of the idea of a 4 month SS program eating a lot, and then cut down my diet? Doing SS for 6 months or 4 months eating a lot, then 2 months throwing it off, what do you think would yield better results? | ||
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AoN.DimSum
United States2983 Posts
gl gotunk! I just started playing bw again. Does anyone else play here? | ||
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jjhchsc2
Korea (South)2393 Posts
i will starting a new bodyweight program from wednesday. It will involve pullups, dips, HIIT and hanging leg raises. A few questions- For the pullup how high do i have to go? and am i supposed to arch my back? and in what order should do these excercises? or does it not matter? i was think of maybe dips or pullups then leg raises then pullups or dips. AND for these exercises should i be improving every workout? and assuming i eat well how much can i expect? since i would like to know so i can set a decent goal for about 3-4months into the future. i will try posting 3 times a week and i will make a proper formatted goal sheet on thursday/friday i hope to start SS when i am older or when i get access to a gym, as right now i have no access to a proper gym. Ps- all those nutritional studies posted a few pages before make my head hurt. | ||
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ShadowDrgn
United States2497 Posts
On September 03 2011 10:52 FiWiFaKi wrote: What do you think of the idea of a 4 month SS program eating a lot, and then cut down my diet? Doing SS for 6 months or 4 months eating a lot, then 2 months throwing it off, what do you think would yield better results? You can still do SS while cutting, your lifts just won't go up much if at all during that time. Eating a lot for 6 months will give you the highest lift numbers; eating a lot for 4 months and cutting for 2 will give you a better bodyfat percentage and physique. | ||
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Froadac
United States6733 Posts
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RosaParksStoleMySeat
Japan926 Posts
On September 03 2011 13:47 Froadac wrote: Question: which of the SS exercises involve the forearm? Because I they are still tiny, even though the rest of my body has grown significantly. Just switch hands every so often when practicing autoeroticism. | ||
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