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All-Purpose Health and Fitness Thread


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Guest Stefanie Without Stefanie

Caveat: I am not a nutritionist and I don't recommend this diet unless, like... you're me. And if you're me, that would be weird.

I try to stick to a 2-2-1 gram ratio for carbs, proteins, and fats. I also try to keep about 25% of my fats as saturated. On rest days, I stick to 150 carb, 150 protein, and 75 fat, which gives me 1,875 calories per day. Cardio-only or yoga days are 170/170/85, so I have 2,125 calories. If I'm lifting, I go to 180/180/90, which gets me to 2,250 calories. Even on my lifting diet plan, 25% saturated fat only comes up to about 22.5 grams of saturated fat, and I'm supposed to stay around 20 grams, so I'm good.

It's HARD to eat that much food, especially protein. I eat as little added sugar as possible, so to get that many carbs I usually need to eat a good amount of fruit. I get plenty of fiber because of the fruits and veggies I eat. I track literally everything I eat and whenever I cook, I measure everything so I can accurately judge what my intake should be. But I also know chicken breast has 31 grams of protein per 100 grams off the top of my head, so I got that going for me at least. My biggest problem is trying to keep my sodium intake low, because one of my medications is a diuretic, which means I get salt cravings like crazy. The plus side is that I don't overeat, because I always end up measuring everything I need out of a meal.

I don't limit my foods outside of that. I'm a big believer in "if it fits your macros" when it comes to eating. I also don't eliminate foods from my diet, because then I end up getting cravings which lead to binges if they're ignored for too long. I may avoid added sugar as much as I can, but sometimes I just need some frozen peanut butter M&Ms. I usually have a little fun size bag of those every few days.

My weight probably does fluctuate, but we can thank hormonal variations and mental health for that. Some days I don't follow my plans because my anxiety/depression's being an asshole and I eat half a pizza as a result. I let that go when days like that happen instead of feeling bad, and focus on getting myself back into routine the next day.

I also was diagnosed with stomach cancer last year (I'm fine, we caught it very early), which made eating difficult, so my metabolism got wrecked as a result even though I lost a good amount of weight.

Anyway, that's what helps for me, your mileage may vary. I couldn't tell you what my weight is now or how much weight I've lost since I don't get on a scale, but I know I've had to completely replace my wardrobe twice over the last three years because nothing fit me anymore. The key is getting into a routine and sticking to it as much as possible.

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In the past, when I've worked out I've done nothing but cardio, like throw on a podcast and get on the elliptical for an hour. (The ellipticals at our gym are pretty sweet.) By the time I'm done, I've usually burned off between 800 and 900 calories, depending on whether you believe the machine itself or my Fitbit (the Fitbit number is usually a bit higher). But, I've decided that I need to actually try to balance things out a bit, and maybe it will get me to stop riding the weight loss roller coaster a bit.

So, after a couple of months of having them badger me to join them, I got in on the weightlifting group some of my younger co-workers are doing. I turned 42 a month ago, and these folks are all in their mid-to-late 20s. I've been at it for about two weeks.

I felt old before. Now I still feel old, but with all sorts of new and interesting soreness that I didn't know existed previously. It's more annoyance than actual pain at this point, and I'm hoping it doesn't progress to that. The guys have been really helpful, and have been super supportive even though I'm throwing around significantly less weight than they are.

I didn't realize how important having a support system for this sort of thing is, but it really does help.

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  • 2 weeks later...

Back towards the end of August, I went to the Dr because of some back problems I was having. While there, I got weighed and came in at 222 pounds. That is the heaviest I've ever been. I knew I was gaining weight, but didn't think I had gained almost 10lbs from the last time I knew my weight (I don't have a scale in my house and never paid attention to my actual weight number). From that point, I started counting my calories and have been staying at or under 1600 calories a day in my effort to get below 200lbs - goal weight of 195. It hasn't been as hard as I thought. I still eat a lot of what I used to for meals, but with better portion control and with the knowledge that if I eat this candy bar or eat that burger, it's going towards my 1600 calories and later in the day I won't be able to eat anything or I'll go over the calorie goal. It's made me very conscious of what and how much I eat. I was a huge snacker. I'm talking half a full bag of pretzels a day at my desk type snacking. That snacking between meals is gone almost completely, and when I do snack, I've changed up for fruits, veggies, veggies chips, light unbuttered popcorn, and again major portion control. It's working.

After Labor Day Weekend, I began doing DDPYoga. I haven't been going crazy with it, mostly keeping it to two to three times a week when I can get it in my schedule. About two weeks ago, while in the middle of one of the workouts, I felt a pop in my lower spine followed by another pop. Not a bad pop, a good pop. My lower spine readjusted and I almost immediately felt better. When I woke up the next morning, I rolled out of bed without major discomfort in my lower back for the first time in a year. I still have some pain, especially when sitting/slouching for too long, but it is like night and day from where it was. That has motivated me even more and I've since tried to pick up the amount of programs I do a week. I did 5 last week and have already done 2 this week.

I have not weighed myself since that day at the Dr in August, but I know I have lost a significant amount of weight. Everything is loose on me. Clothes that haven't fit in a year now fit perfectly or hang off me. I have a physical/check up this Thursday and will be weighed again for the first time since the 222lbs in August. When I started this, I told myself I was not going to weigh myself again until this checkup. I'm curious to see this number and where I'm at. I know how I look now and that weight has come off, but I also know I want to lose more. Looking forward to seeing that number on Thursday morning.

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  • 2 weeks later...

ENhRR9m.jpg

 

I'm trying to actually bulk at the moment. It's not really been working tbh, it's not easy doing keto 6 days a week but I'm trying to eat more protein, more cream, more cheese lol - just got some egg white protein powder which is like the most bioavailable protein of them all. Anyway, this is me after performing my first 100kg deadlift (2 reps) - 100kg is not impressive at all I know but I did a sick leg workout Thursday night, a nasty chest workout Friday night and I did back on Saturday afternoon. I think I'll get another 20kg on their before too long and hopefully to 150kg in a few months but we'll see.

Today I may do some yin yoga and a bit of cardio. I really want to do shoulders but probably not a good idea.

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Challenge Accepted!

I hadn't really done deadlifts before, I just do hindu squats (remember years and years ago when everyone on the board was trying to replicate Shawn Daivari melting his thighs? I'm the only one who kept it up. 2 or 3 hundred a day, in sets of fifty). But I put 100kg on the long bar anyway and deadlifted it. I could only manage 3.

3 sets of six reps, that is. Whooo~!

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Yeah, I can see that those hindu squats would make your legs and back pretty strong.

My mid-back is actually really sore right now from Yin Yoga of all things, was planning on leg day tomorrow but will have to keep it light on the back. Deadlifts probably Friday night or Saturday day. I'll look to start with the deads - we'll see if we can't manage 110kg.

 

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Had my semi-annual physical fitness test last week. Passed with a decent score.

All the pains from the weightlifting are gone (since I had to give it up for a couple of weeks), but now it's time to get back on the horse.

Should probably get back into DDP Yoga at some point here, too, since I'm paying for the damn thing.

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I can relate to everyone talking about back issues. My lower back has been a trouble spot for years. Every once in a while I'll do something and it'll lock up. I recently went to a spine specialist, had x-rays and an MRI and thankfully, there's no real damage. The absolute lowest disc in my back has a very slight herniation but it's not compressed against anything and is in a way that it could actually be genetic/natural and not necessarily from anything I did myself. The doctor said that it's actually something that could even correct itself over time and the best thing to do is keep lifting as long as I'm not in pain. He also said that I can expect to throw my back out from time to time at the gym but such is life. Made me feel better for sure. Stretching helps a ton, as I'm sure yoga does as well.

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21 hours ago, Gonzo said:

Had my semi-annual physical fitness test last week. Passed with a decent score.

All the pains from the weightlifting are gone (since I had to give it up for a couple of weeks), but now it's time to get back on the horse.

Should probably get back into DDP Yoga at some point here, too, since I'm paying for the damn thing.

I just had a flash of DDP using a downward dog pose as his new symbol for the Diamond Cutter.  Or, Downward Cutter, I guess.  Ugh.

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Ran a largish (around 9,000 runners total) 5 mile this race this morning.  Got outkicked down the stretch by a fat guy in a turkey costume.  Time was bad too.  Basically, I sucked, but I'm finding the race fairly motivating.

Ok, the background.  Most every  year back in the 90's, I ran this same race and was usually in the mix with the lead pack through at least the four-mile mark.  Several years, I led at least briefly.  One year I thought I won and did a victory celebration dealie as I ran the last 100 meters - only to discover that the actual winner had led wire to wire and been out of my sight for most of the race so I forgot he was out there.  Oops.

During the 2000's, finished 1st or second in my age group, but the past 8 years have seen a real downturn in my yearly mileage due to a chronic running injury that refused to heal and a general health problem that affected my training.  Virtually quit running several years ago and only returned to it as a fitness jogger.

Anyway, hung around after the race with a few other guys remembering when we were fast (ie, not old).  Can't speak for them, but I'm itching to prove my competitive career isn't over.  Both the running injury and the health issue have resolved themselves, so there's no reason I can't go back to serious training.   Told my wife on the way home that my fitness goals for 2019 were going to be a fall marathon (would be my 23rd overall, though I haven't finished one since 2009) and winning my age-group at the Turkey Trot.

Tomorrow's going to be an easy session on the stationary bike and some stretching.  I rarely stretch any more, even though i should probably focus more on stretching since I'm kinda old and have lost a lot of the flexibility I had when i was younger.

After we eat today, I'm going to start working up my first formal training plan in over a decade (weekly mileage estimates, slow but steady mileage increases, Sunday long runs, speed work, etc.).  A couple of my friends are good masters runners (over 40), so I'll start picking their brains this week.

Sigh.  This probably means starting some sort of weight training program.  When I was competing seriously,  I knew i should lift weights a couple days a week but didn't.  Don't feel like i can get away without doing it now that I'm pushing 50.
 

 

  

 

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  • 2 weeks later...

Do any of you guys use any fitness apps?  I'm trying to figure out a way to stay motivated, and give my workouts some variety.  I'm currently 235 lbs, which is heavier than I've ever been in my life.  While I'm still fairly active, most of my exercising has been with adult recreational sports leagues, which are as much about drinking beer and eating fried foods as they are about exercising.  I'm doing a trial with BodBot, which is promising, but I'd like some other ideas before the trial runs out and I pay for a membership.  $60 for a year isn't bad, but it's more than $0 so I'm weighing my options.

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  • 3 weeks later...
On 12/6/2018 at 4:13 PM, supremebve said:

Do any of you guys use any fitness apps?  I'm trying to figure out a way to stay motivated, and give my workouts some variety.  I'm currently 235 lbs, which is heavier than I've ever been in my life.  While I'm still fairly active, most of my exercising has been with adult recreational sports leagues, which are as much about drinking beer and eating fried foods as they are about exercising.  I'm doing a trial with BodBot, which is promising, but I'd like some other ideas before the trial runs out and I pay for a membership.  $60 for a year isn't bad, but it's more than $0 so I'm weighing my options.

I don't, but tighten up your eating windows and continue drinking the beer and the fried foods when/if you need to and 'stop fucking eating' the rest of the time. You can't outwork a bad diet, but your diet is what you eat across the whole week.

I mean I'm not forcing you or anything, and yeah eat some vegetables and all that jive, but it doesn't sound like you should be dropping those activities necessarily.

I must admit, I've never really considered using an app before - it's an interesting idea but not sure it's for me. I do change things up, but it's more in response to mood/feeling, or the equipment available/business of the gym i.e. sometimes I don't feel I can lift heavy, but I can lift to hypertrophy at a lower weight. Other times, I feel I can lift really heavy but I don't feel much like crawling out of the gym - sometimes different body parts feel differently. Sometimes I have niggles that I need to work around. I nick stuff of Celtic Warrior Workouts as well.

I recently started doing more running, even taking up with the https://midnightrunners.com/. It took me a few weeks on the treadmill to get up to the ability necessary (and I had sore quads for 3 days after I first went), but I posted on my Facebook that it was a goal and that kept me motivated to achieve it. Similar with the fast I'm doing. Is an app going to really keep you motivated? I wonder. What's your goal? Is it bold enough? 

Goals for 2019 are in flux but will include Headstands and Muscle-ups. At 40, I'm in the best shape of my life and I intend to be athletic as fuck (whilst enjoying my food) for a long time to come. My goal is essentially to be all round fitter than 99% of men my age. That motivates me.

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7 hours ago, ComingToAmerica said:

I don't, but tighten up your eating windows and continue drinking the beer and the fried foods when/if you need to and 'stop fucking eating' the rest of the time. You can't outwork a bad diet.

I mean I'm not forcing you or anything, and yeah eat some vegetables and all that jive, but it doesn't sound like you should be dropping those activities necessarily.

My biggest diet problem is that I do a completely sedentary job, with a commute that is at least an hour each way.  I generally do fine with breakfast, lunch, and dinner, but I choose terrible snacks.  At the minimum, I spend 10 hours of every workday sitting on my ass, so I can't really afford to eat poorly on top of that.  My diet would be fine if I was exercising regularly, but I've been unmotivated and just plain lazy. 

I started working out when I was 13 for football, so I actually have a better grasp than most on how to work out effectively especially for gaining strength and building muscle.  I was looking into the app option to give my workouts some variety and work in some more varied cardio and flexibility exercises.  I actually signed up for a year of BodBot, because after the week trial they gave me a 75% discount offer when I canceled the subscription.  I haven't had the opportunity to really start a regiment, with an end of year work deadline, construction being done in my house and holidays, but I'm going to start at the beginning of the year.  So far, I like that they seem to have a shitload of customization for any fitness level.  You can specify whether you are working out at a gym, or at home, which is great because the home option takes into account the equipment you have in your home.  The floors will be done in my house by the end of the week so I should be able to start working out at home soon, but I'm going to try to make it to the gym a couple of times a week.  My goals to start the year are to get a new job and to get in shape.  Hopefully, my motivation will improve if I'm working a little closer to home or the gym, but I can't let that stop me.

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Don't 'snack' in the daytime or two hours before bed, skip breakfast, maybe even consider trying skipping the lunch and moving towards something like OMAD. Until then, do squats in the toilet in a bathroom stall before lunch for protein synthesis.

If you skip lunch, maybe you can take a walk (or buy/put together some kind of meal shake). A brisk walk at lunch is good steady state cardio, good for the brain and in Winter a good source of vitamin D.

Also consider insulin response i.e. look at significantly reducing 'white carbs' like bread, rice, pasta (potatoes as well, though they are at least relatively satiating). I started my year with the slow carb diet and it was effective despite only doing one quick gym workout a week (I did walk quite a lot though).

We have a lot more data on health & fitness than we did when you were 13. Hope the app pays dividends. Get in shape seems like a vague goal - don't define it in weight necessarily; get a bodyfat % check; you probably won't like the result but it will motivate you.

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Guest Stefanie Without Stefanie

It's also important to remember that carbs don't keep you full as long as fats and proteins do, even when coupled with fiber. If your breakfast is carb-heavy (say, for example, a bowl of cereal), you're going to feel hungry and get the desire to snack more. The best recommendation I can make for you is to record everything you eat and look at the proteins, carbs (including fiber), and fats. Sometimes seeing what you're eating written down can help you understand what choices to make.

Also, co-signing defining your goals by body fat percentage rather than weight or BMI. When I started working out I didn't have a goal weight, I had a body fat percentage that I wanted to get to. When I started working out regularly a couple of years ago, I was around 42% body fat, and at my last checkup a few months ago I was at 34% body fat (goal is 25%). That may not seem like a lot of progress on the surface but I've had to replace my wardrobe a couple of times, and my desired body type is "you can tell she works out but she won't say no to tacos if you ask her", so I think that's okay. :)

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  • 2 weeks later...

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155kg on the Trap Bar Deadlift. In many ways, I like the Trap Bar more than the Olympic Bar - it's a little less taxing on the nervous system and it's more forgiving technique wise. I don't wear a belt, so I like that the weight is a little more targeted on the Traps.

Assuming I am able to regularly access a Trap Bar, I aim to get to 200kg for 5 reps by the end of the year.

 

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