EPTTL Health and Fitness Initiative 2013 - Page 131
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decafchicken
United States19932 Posts
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infinity21
Canada6683 Posts
On October 02 2013 21:30 mordek wrote: Did 75x chin-up yesterday, dedicated to infinity. nice work <3 | ||
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Recognizable
Netherlands1552 Posts
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Arisen
United States2382 Posts
On October 02 2013 18:39 ieatkids5 wrote: who said anything about losing weight? you didn't even read his post; he is not getting enough calories and wants more. please stop shitting up this forum, we've had to deal with so many people like you in the past; it just gets old. I did say something about losing weight. I said I was 215, not many people are 215 and don't need to cut unless they're swoll as fuck or tall  (I don't know how to do multi-post quotes, so I just copy pasted. )"Now, my diet plan has been to consume ~1900 calories a day (creating a deficit such that I lose 2 lbs/week)" My problem is when I do a large amount of exercise and create a large defficit compared to where my usual diet would just about hit that 1900 calories point. For instance with my bike ride, I used around 1000 calories, my three meals used around 2000 calories, but I needed around 3000 calories that day (2900 Maintance-1000 to cut 2 lbs/week=1900; Ate 2100 Calories, exercised ~1000 Cals [I have no idea how much I burn with yoga]=900 Under my budget, which is actually 1900 under my maintenance budget) I can't think it's healthy to eat that little, though I could be mistaken. Also, I'm not clear what was wrong with eating few carbs for breakfast. From some of the info I've been told recently, it can be counterproductive to eat too many carbs would force you to produce a lot of insulin and burn sugars for energy instead of fats which is detrimental in the long run. Could you perhaps explain you views on why I need more carbs before exercise? | ||
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Osmoses
Sweden5302 Posts
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decafchicken
United States19932 Posts
On October 03 2013 03:27 Osmoses wrote: I found a lacrosse ball today and used it to roll my glutes. Real pain is not known -_- One of the few things that will send me into a pain cave that I physically and mentally can't get out of T_T Anything else i can work through but glutes/piri/tfls are fucking BRUTAL On October 03 2013 03:12 Arisen wrote: I did say something about losing weight. I said I was 215, not many people are 215 and don't need to cut unless they're swoll as fuck or tall (I don't know how to do multi-post quotes, so I just copy pasted. )"Now, my diet plan has been to consume ~1900 calories a day (creating a deficit such that I lose 2 lbs/week)" My problem is when I do a large amount of exercise and create a large defficit compared to where my usual diet would just about hit that 1900 calories point. For instance with my bike ride, I used around 1000 calories, my three meals used around 2000 calories, but I needed around 3000 calories that day (2900 Maintance-1000 to cut 2 lbs/week=1900; Ate 2100 Calories, exercised ~1000 Cals [I have no idea how much I burn with yoga]=900 Under my budget, which is actually 1900 under my maintenance budget) I can't think it's healthy to eat that little, though I could be mistaken. Also, I'm not clear what was wrong with eating few carbs for breakfast. From some of the info I've been told recently, it can be counterproductive to eat too many carbs would force you to produce a lot of insulin and burn sugars for energy instead of fats which is detrimental in the long run. Could you perhaps explain you views on why I need more carbs before exercise? 1900 is quite low. Especially if you're 215. I weigh about that much and eat nearly twice that for maintenance (i'm pretty active though). When you're doing things like 17 mile bike rides, starting strength, bag work, running, etc. you're going to need a LOT more calories so you don't whither away and die lol. Trying to drop 2 pounds a week is also a LOT unless you have a ridiculously high bodyfat. Keep eating lots of healthy fats and proteins but you're going to need to really eat a lot more if you want to maintain your lean muscle mass and not feel like crap while doing your exercising. For carbs I would say experiment and see what works best for you. Some people like working out fasted, low carb, etc. and others feel lethargic and have terrible workouts unless they eat carbs. Try to stick to healthy sources of them and see what works for you. I would say you should be getting in at least 2000-2500 on a recovery day and at least 3k if you're doing significant exercise. | ||
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IgnE
United States7681 Posts
On October 02 2013 18:39 ieatkids5 wrote: who said anything about losing weight? you didn't even read his post; he is not getting enough calories and wants more. please stop shitting up this forum, we've had to deal with so many people like you in the past; it just gets old. Are you fucking serious? He says quite explicitly he is trying to lose 2lbs a week. Go fuck yourself. User was temp banned for this post. | ||
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IgnE
United States7681 Posts
On October 03 2013 03:12 Arisen wrote: I did say something about losing weight. I said I was 215, not many people are 215 and don't need to cut unless they're swoll as fuck or tall (I don't know how to do multi-post quotes, so I just copy pasted. )"Now, my diet plan has been to consume ~1900 calories a day (creating a deficit such that I lose 2 lbs/week)" My problem is when I do a large amount of exercise and create a large defficit compared to where my usual diet would just about hit that 1900 calories point. For instance with my bike ride, I used around 1000 calories, my three meals used around 2000 calories, but I needed around 3000 calories that day (2900 Maintance-1000 to cut 2 lbs/week=1900; Ate 2100 Calories, exercised ~1000 Cals [I have no idea how much I burn with yoga]=900 Under my budget, which is actually 1900 under my maintenance budget) I can't think it's healthy to eat that little, though I could be mistaken. Also, I'm not clear what was wrong with eating few carbs for breakfast. From some of the info I've been told recently, it can be counterproductive to eat too many carbs would force you to produce a lot of insulin and burn sugars for energy instead of fats which is detrimental in the long run. Could you perhaps explain you views on why I need more carbs before exercise? My suggestion is that you should cut out some of the cardio, put in resistance training, and eat like 2x as much protein. Doing that much cardio while staying under 2k calories won't help you lose weight. Your body is just going to get more efficient at doing cardio (i.e. burn fewer calories doing the same amount of work) and your body will be struggling to hold on to any mass you have while cannibalizing your muscle and your fat if you don't eat enough. 20 minutes of cardio a day + resistance training + avoiding carbs and insulinogenic foods (including eggs) before working out should help you drop the weight you want without feeling like shit. | ||
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MtlGuitarist97
United States1539 Posts
On October 03 2013 04:06 IgnE wrote: Are you fucking serious? He says quite explicitly he is trying to lose 2lbs a week. Go fuck yourself. You don't have to be a douche in the way that you present everything. I hope you pick up on your warning in the US Politics thread and stop being so aggressive/presumptuous in the way that you post. Your coming off like a dick doesn't really add to the quality of the forum in any way, and there are much kinder ways of putting everything. | ||
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Arisen
United States2382 Posts
On October 03 2013 04:05 decafchicken wrote: One of the few things that will send me into a pain cave that I physically and mentally can't get out of T_T Anything else i can work through but glutes/piri/tfls are fucking BRUTAL 1900 is quite low. Especially if you're 215. I weigh about that much and eat nearly twice that for maintenance (i'm pretty active though). When you're doing things like 17 mile bike rides, starting strength, bag work, running, etc. you're going to need a LOT more calories so you don't whither away and die lol. Trying to drop 2 pounds a week is also a LOT unless you have a ridiculously high bodyfat. Keep eating lots of healthy fats and proteins but you're going to need to really eat a lot more if you want to maintain your lean muscle mass and not feel like crap while doing your exercising. For carbs I would say experiment and see what works best for you. Some people like working out fasted, low carb, etc. and others feel lethargic and have terrible workouts unless they eat carbs. Try to stick to healthy sources of them and see what works for you. I would say you should be getting in at least 2000-2500 on a recovery day and at least 3k if you're doing significant exercise. Well, my body fat is probably (by doing a quick, probably innacurate) waist/neck measurement and comparing my build to pictures of different body fat percentages, I'd say right around low to mid 20's, which is right on the cusp of obese, so I might qualify, I don't know (I've already lost around 45lbs using my 2 lbs/week diet. The 17 mile bike ride was a first, but I'd like to work it in a day or two a week. What amount should I be eating if 2 lbs a week is too much? I believe I got the 2 lbs a week from this website because originally I was pushing for 3 or 4 lbs a week. | ||
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mordek
United States12704 Posts
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autoexec
United States530 Posts
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ShadeR
Australia7535 Posts
On October 03 2013 08:52 mordek wrote: So I'm holding my three-week old and she's got her head in my elbow lying sideways. She has her one foot sideways touching my chest and her sternum. The other foot is planted on my abdomen with her knee nearly touching my sternum and I'm like... dat mobility. Not impressed. Baby has 30% more bones than i do. | ||
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BenKen
United States860 Posts
I'm not a nutrition expert at all, so I'll let the other gurus talk about that. I will say though that you are eating way below my maintenance, and I weigh 165. If I could make a suggestion I'd say if you really want to do 4 days of cardio and 3 days of lifting on top of working in a hot kitchen (I assume, I think you said you were a chef) then you should start giving your body enough fuel to do all of those things and still build muscle. Also, how's your sleep? If you are going to do all of the things you want to do plus get stronger... plus lose weight... plus do well at your job etc... you are going to have to get religious about getting solid, consistent, uninterrupted sleep. Fixing sleep will make you feel better than any diet plan, carb timing or preworkout supplement (except the original formula of Jack3D, Goddamn that shit was like super soldier serum). Running off of 4-6 hours of tossing and turning and then sleeping for 12 hours to make up for it doesn't count. | ||
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ieatkids5
United States4628 Posts
On October 03 2013 07:47 Arisen wrote: Well, my body fat is probably (by doing a quick, probably innacurate) waist/neck measurement and comparing my build to pictures of different body fat percentages, I'd say right around low to mid 20's, which is right on the cusp of obese, so I might qualify, I don't know (I've already lost around 45lbs using my 2 lbs/week diet. The 17 mile bike ride was a first, but I'd like to work it in a day or two a week. What amount should I be eating if 2 lbs a week is too much? I believe I got the 2 lbs a week from this website because originally I was pushing for 3 or 4 lbs a week. the calculators are an approximation. best way is to stick to one result that you got from a calculator and see if you actually do lose 2 lbs in a week. then adjust accordingly. i suggested more carbs for breakfast based on what you said: you are doing heavy lifting and a ton of cardio, in addition to your work. you also feel exhausted. finally, you said that based on your calculations, you are getting a lot fewer calories than you should be getting. all of this points to eating more (carbs, among other things). | ||
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Arisen
United States2382 Posts
On October 03 2013 11:46 BenKen wrote: Arisen, you've lost 45 lbs? Congrats dude! That's some shit to be proud of. I'm not a nutrition expert at all, so I'll let the other gurus talk about that. I will say though that you are eating way below my maintenance, and I weigh 165. If I could make a suggestion I'd say if you really want to do 4 days of cardio and 3 days of lifting on top of working in a hot kitchen (I assume, I think you said you were a chef) then you should start giving your body enough fuel to do all of those things and still build muscle. Also, how's your sleep? If you are going to do all of the things you want to do plus get stronger... plus lose weight... plus do well at your job etc... you are going to have to get religious about getting solid, consistent, uninterrupted sleep. Fixing sleep will make you feel better than any diet plan, carb timing or preworkout supplement (except the original formula of Jack3D, Goddamn that shit was like super soldier serum). Running off of 4-6 hours of tossing and turning and then sleeping for 12 hours to make up for it doesn't count. Thanks. Still a long way to go. My sleep has always been a problem; I schedule enough time, but I cannot fall asleep very well 9/10 times so I'm looking at minimum an hour to fall asleep most nights. I have tried all kinds of things to help out; music, yoga before bed, ambient noise, removed all electronics from my room, blackout curtains, reading an hour before bed, and listening to boring lectures/podcasts. Nothing has worked so far. To ieatkids, The issue of getting far fewer calories than I should was specific to that day because of the 1000 cal output of that bikeride. Normally, I have no problems at all reaching my calorie goals; 500ish cals for breakfast, 550 or so for lunch (veggie beef soup is about 450 cals, plus some cottage cheese) and calculating in any snacks (fresh fruit or coconut butter, mostly; though you have to account for protein powders on lifting days), I only have 900 calories for dinner; that's not a lot when you're eating 2 cups of broccolii with a tblspn or 2 of butter and some kind of fatty meat; Usually 500 is a low range of my meat consumption' if I have a steak, that's usually upwards of 1000 calories itself! IF I'm eating Chicken Taco's with lettuce instead of a tortilla or a hamburger or something, it's usually a bit more managable because it's only 400-550 calories for 1 portion I keep frozen in my freezer. I also try to eat Dark Chocolate (85%+ Cacao) a few times a week after dinner; not much but it does add up. MOst days it's a struggle to stay under my calorie goal, however, when you tack on an extra 1000 calories due to exercise, it goes the other way. I'm not against eating more carbs (I have been advised to keep it under 150g a day, though), but how do you get them in if you're avoiding gluten? There isn't a whole lot in my kitchen that has a really high carb content. | ||
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NeedsmoreCELLTECH
Netherlands1242 Posts
-F.lux -Consistent sleep schedule (I go to bed between 23:00-24:00 literally 6 days a week, the night I go out later is the day I also take a 1 hour nap during the day. -Don't do energising stuff at least 1 hour before bed (sex is ok though) -Stay away from super bright lights if you can -Use your bed only for sleeping and having sex, not watching movies -If you know you fall asleep in a certain position, don't take other positions. Just lie down and try to relax in that position -Make sure your bed and room are clean and tidy at all times -Doing dishes/cleaning is a great way to calm yourself down before going to bed imo -Don't eat just before bed if you can help it -Try to cycle off stims for a while -Stick with whatever sleeping schedule you set for yourself for at least 2 weeks. Once you get into the groove, you can stay in it for the rest of your life and it makes everything easier and more enjoyable. Studying, partying, working out etc. I am straight up a better version of myself with enough sleep. -Realise that a sleeping schedule is something you just do; accept the importance of sleep and come to terms with the fact that random late chilling isn't going to be for you, at least for a while. -A friend of mine takes a basic magnesium supplement and swears by it. I use it too but I am not 100% sure how much of an effect is it as its just one variable. | ||
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decafchicken
United States19932 Posts
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FFGenerations
7088 Posts
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Ahzz
Finland780 Posts
Thank you TLHF. | ||
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