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Fitness and Nutrition


Solune

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I figured the best way to make friends was to browse through all the newly updated threads and post every chance I got.

Thing is, I'm incredibly stubborn... and most of the "fast" threads are debate/deep discussion type dealios.

Not a recipe for making friends. More like a recipe for stepping on people's toes and just generally pissing people off.

 

On that note, I'm going to ease off on the deep stuff and stick to light-hearted threads from now on.

I'd like to apologize to anybody I might have come across as a dick to.

Moving right along...

 

FITNESS AND NUTRITION? WHAT MADNESS IS THIS?

 

My brother is a personal trainer and I've done my fair share of research/working-out, so I'd like to think I know enough to give solid advice on the subject.

If you're looking for some critiques, post your routine/goals and I'd be happy to help where I can (or, if I don't know, relay advice from my bro).

We could also just share routines, diets, what supplements we use, gym horror stories for laughs and giggles... whatever you guys want to talk about.

It's a lot more straight-forward than crazy mind magic, and still manages to be relevant because a healthy host makes for a happier thought-form!

 

and now we wait.

"For small creatures such as we the vastness is bearable only through love." - Carl Sagan

Host: SubCon | Tulpas: Sol, Luna, Alice, Little One, Beast and Solune (me) | Servitors: Odonata, Guardian

 

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Hey guys.

 

If you'd ever like to discuss complicated or debate-worthy subjects, you're more than welcome to send a private message and strike up conversation.

 

As for the fitness routine, I don't have one as of yet. However, I'm counting my calories and seeking adequate, healthier foods so I can be in better shape for the tupper (I'm fat as Hell). It may sound odd, yet I actually feel comfortable with how I look - however, I realise obesity complicates health matters, and the prospect of contracting type-II diabetes, heart disease et cetera has convinced me to make changes. Likewise, I know that dietary changes only go so far, and that proper exercise must be a part of one's life-style, at least an hour of physical activity daily. If I wish to reduce excess fat and arterial plaque, what kind of regime should I be researching and practising?

 

Thank you in advance.

I've seen good people bleed

And I thought I'd seen it all

But my own two eyes would prove me wrong that day.

 

There are things that I've done

Only seen by the sun

And those things will be buried in my grave.

 

 

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I've been working out for gains since I was like 14. Right now I'm on a 4 day split and nutritionally on a bulk. I try to eat pretty clean (lean chicken breast, tuna, almonds, oatmeal, that type of shit) and currently I'm using kind of run of the mill Whey protein. I used to use Creatine too but read about how too much of that shit can overwhelm your liver especially if you use it in conjunction with protein.

 

My split is just a standard push/pull/legs type deal.

 

Gym stories though, aight, I got a few. So back before I worked nights I used to go to this inner city Planet Fitness at around 12:00am-1:00am, because there'd never really be anyone using the freeweights and there wouldn't be anyone at the desk to bitch about me deadlifting (that's a rule in PL gyms, no deadlifting, guess too many people made it to snap city, but I wear a weightbelt) it was pretty cash but there'd always be like, some super weird people there that I started to get familiar with.

 

Dude 1 was a heavyset dude who I saw there pretty often, but like, he only used machines and he'd go hard for 6-7 reps (like say on an ab machine or whatever) and then take a hike around the gym. He'd do this for like two hours, and it always seemed really random to me what machine he'd go to next.

 

Dude 2 would be in the area with the yoga mats, small handweights, yoga balls, and shit like that and he'd just do stretches on the floor and hold em for real long periods of time. Sometimes I'd genuinely think that he'd fallen asleep.

 

Then there was this lady who I thought might be with Dude 1 but never got a solid answer on, she'd just hang out in the massage chairs PF has though.

 

Yeah the late night crew was pretty weird. I ended up getting b& from the gym for deadlifting, and arguing with the front desk dork about whether I dropped the weight or not (I didn't) and now I go to this local gym mornings after work.

We're all gonna make it brah.

 

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I lost about 70lbs a few months ago, and it started from December 21st of last year all to 5 months from then. It was a 750-1200 calorie diet with minimizing carbs, sugars (added sugars), fried foods, chocolate etc.

 

Some of my eating during the diet, and is still part of what I do in general:

 

- Quinoa – replaces rice since rice absorbs a lot of water that would be essential for removing toxins, etc.

 

- Veggie Burgers (Boca) Preferably the Grilled one

 

- I even ate Quinoa Burgers, but they’re a bit expensive, and you’d have to get used to objectifying your existence to even care about any novelty in eating food.

 

- Black Bean Burgers from Morningstar

 

- Quest Protein and Premier Protein; for the former, I drank Salted Caramel, or Peanut Butter flavors. For the second, I like the Banana flavor the most. I used Almond milk, vanilla or unsweetened as a base for the protein shake to mix with a machine.

 

- Skinny Popcorn, and any popcorn that’s air-popped

 

- Pickles – any that don’t have any sugar in them

 

- Mayonnaise (Duke’s)

 

- Ezekiel Bread – flourless bread

 

- Vegetables – Red Leaf Lettuce, Tomatoes, Potatoes (was careful with the starch) etc.

 

- Water – No soda AT ALL; Sparkling Water – orange flavor, lime flavor, and even some of the La Croix – If you put it in the fridge vs. drinking it out as is, it’ll taste more refreshing. I would drink half my body weight in ounces

 

- I took a supplement called Mag O7 for cleansing, and I took another supplement as well to control the cravings and –insert grandiose claim here-. I was losing about 1-1.5 lbs daily until I reached a standstill, but I did an apple day to reset them until I reached 70. I gained back 15-20, but I did it for working out, and was a little scared on how I would progress at 177 lbs.

 

- Any kind of meat and seafood that isn’t fried; just baked or grilled; coconut, or almond flour can be good substitutes.

 

- I used to spread it out with 300-350 calories for breakfast, 100-200 snack, 300-400 lunch, snack(100), and sometimes dinner, but rarely. The calorie deficit of 750-1200 meant my body had to pull in energy from somewhere. Was 44 in pant sizes, but I’m now wearing 34s, and going back to the 32s when I was 177 lbs (195-197 now).

 

My process is:

 

1. Eat Breakfast with water or protein shake

2. Go about your day

3. Eat a snack at some point, and the lunch -- drink watera

4. water water water

5. snack, and maybe dinner

6. water water

7. drink Mag O7 with some water before going to bed

8. Take care of business in restroom

9. Take picture of weight on scale

 

Rinse, lather, repeat.

 

 

I’m wearing medium sized shirts when I use to wear extra large. I noticed that around the 170-180 range, I won’t look like I have a muffin top, but that’s for those V-neck shirts.

 

___

 

- I’m experimenting with Kinobody’s workout programs with the reverse pyramid training, and what have you. I’m just going to follow it with alternating with Workout A and B, and then after 8 weeks or so, or a month, I’ll alternate to another set of Workout A and B. 3 days a week non-consecutively.

 

 

The thing though with weight loss is when others try to ask how you did it, and you show them the video you made of what you ate, they end up making excuses, and start looking at you funny when they just can’t sacrifice a few things to reach the end goal. Guess you can only do it for your own sake.

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If I wish to reduce excess fat and arterial plaque, what kind of regime should I be researching and practising?

Cardio has the cure for what ails you, friend.

Firstly, if you have the money, I suggest investing in a decent pair of running shoes.

Your feet may be pronated, neutral, or supinated (as referenced in the picture). That's going to affect the type of running shoe you're going to need for maximum comfort.

Once you get your footwear sorted, it's time to talk routine.

Excess weight is hard on the joints, so you'll want to start slow and let your body adjust.

Put in some earbuds, crank those tunes, and go for a brisk stroll around your neighborhood. Look at your stride, does it feel too short? Too long? Get a feel for how your body moves.

If you're feeling confident break into a light jog (nothing too fast) until you start to breathe heavily or your knees/shins hurt (that's common for beginner joggers, and it will go away in time).

Instead of stopping to rest, just walk it off (if you're having trouble breathing, put your hands behind your head). Then, after your heart rate has calmed down and you don't feel like you're dying, jog a bit more.

Repeat until you're sick of it and go home, confident in the knowledge that you have taken your first steps on the path of fitness!

It doesn't have to be for a whole hour during the first few months, just do what you can when you can.

The most important part of fitness is  just that you do SOMETHING. Even if it's small!

In addition to that, make sure you drink enough water every day and try to limit sodium intake (you still need some, of course).

PronationSupination.jpg.5a1283f8879aff4fb1c0b0833bbbc409.jpg

"For small creatures such as we the vastness is bearable only through love." - Carl Sagan

Host: SubCon | Tulpas: Sol, Luna, Alice, Little One, Beast and Solune (me) | Servitors: Odonata, Guardian

 

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...now I go to this local gym mornings after work.

 

Planet Fitness makes me rage so hard, I'm glad you found some place better.

I always get inspired when I see heavy people in the gym (having been hella fat when I was younger). If they can find the strength to come in, what the hell do I have to complain about?

Feel kinda bad that he lacked direction but what can you do? People tend to get defensive when you try to give them advice during a workout.

My routine is a 5 day split (Chest, Legs, Back, Shoulders, Arms) with abs/cardio sprinkled in wherever I can fit em. Splits are definitely the way to go IMO.

You sound like a real /fit/bro, good to know I'm not alone on this site. Praise Zyzz!

"For small creatures such as we the vastness is bearable only through love." - Carl Sagan

Host: SubCon | Tulpas: Sol, Luna, Alice, Little One, Beast and Solune (me) | Servitors: Odonata, Guardian

 

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The thing though with weight loss is when others try to ask how you did it, and you show them the video you made of what you ate, they end up making excuses, and start looking at you funny when they just can’t sacrifice a few things to reach the end goal. Guess you can only do it for your own sake.

 

There's a quote in Central Intelligence that I really like. When The Rock is asked what his secret is to getting jacked he calmly replies, "I worked out 6 hours a day, every day, for the last 20 years straight."

Makes me lol every time I think about it. So true. No shortcuts, no tricks. Just science and hard work!

That diet is interesting and I may steal some ideas from it. One thing I will say about using protein supplements while on a cut is to check the back label and see how much a serving is in grams, and then take the amount of protein in grams and figure out what percentage of a serving is protein. You'll be unpleasantly surprised how often those protein products are 30-40% filler.

And obviously, more filler = more calories. But yeah, water is so important. Glad to see somebody touch on that.

"For small creatures such as we the vastness is bearable only through love." - Carl Sagan

Host: SubCon | Tulpas: Sol, Luna, Alice, Little One, Beast and Solune (me) | Servitors: Odonata, Guardian

 

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I'm aware that cardiovascular exercise would be beneficial, yet seeing how I'm not an expert nor educated on physiology in regard to excess adipose tissue and plaque, I'd eschewed any assumptions. I only have regular used trainers - comfort aside, would it be such an issue if I can't afford custom athletic shoes?

 

Also, would a combination of power-walking/jogging be enough cardiovascular activity long-term, despite my current obesity? Should I augment or add other habits, like bicycling or lifting/carrying heavy objects, in time? I remember my professor in health class stating that one's knees carry seven times one's weight standing and eleven times (!) this quantity while running. I understand you're not a doctor, yet should I also take these metrics into consideration if it's recommended I walk and jog for a set amount of time each day?

I've seen good people bleed

And I thought I'd seen it all

But my own two eyes would prove me wrong that day.

 

There are things that I've done

Only seen by the sun

And those things will be buried in my grave.

 

 

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I'm aware that cardiovascular exercise would be beneficial, yet seeing how I'm not an expert nor educated on physiology in regard to excess adipose tissue and plaque, I'd eschewed any assumptions. I only have regular used trainers - comfort aside, would it be such an issue if I can't afford custom athletic shoes?

 

Also, would a combination of power-walking/jogging be enough cardiovascular activity long-term, despite my current obesity? Should I augment or add other habits, like bicycling or lifting/carrying heavy objects, in time? I remember my professor in health class stating that one's knees carry seven times one's weight standing and eleven times (!) this quantity while running. I understand you're not a doctor, yet should I also take these metrics into consideration if it's recommended I walk and jog for a set amount of time each day?

I should have been more specific about the shoe part. Companies like Asics, Brooks, and Nike etc make shoes with pronation and supination in mind, so some styles are better for you than others depending on your feet. Aside from researching yourself, you'll have to go to a running hobby store to get any competent help. In my opinion, if you have the money, it's absolutely worth it since they can often correct problems with your feet entirely. In California a decent pair is like 80-120 bucks but you have to see it as an investment.

If you run a lot without correcting the posture of your feet (assuming you have posture problems to correct), you're going to get injured. It's just a matter of time.

Google it: you'll find ways to tell which one you have (if any) and you can go from there.

 

Or your feet could be totally neutral and all of this advice is worthless to you. lol. MOST people have slight issues one way or the other, but you could be the exception.

 

I'm not an expert either, but I used to be morbidly obese and now I'm not (I understand exactly what you are going through). I have talked with other people that have done what I've done, and all of our stories match up.

There are no secrets, no shortcuts, it's a very simple formula. Calories in, calories out. If you eat more than you burn in a day, you gain weight. Burn more than you eat and you lose weight.

Ultimately, no amount of exercise is going to be enough to lose weight if you lose the battle in the kitchen.

So let's talk about calories for a minute.

Timmy's body burns 2000 calories per day. He is an average American male.

Timmy is having a really productive day food wise... he's eating right and meeting his calorie goals.

He decides to go for a run. He runs/walks 5 miles and burns 500 calories (made up numbers).

To reward himself, he eats pizza for dinner.... he doesn't know it, but every slice is about 250 calories.

2 slices in and he's already nullified his run. But that's okay, he still hasn't hit his limit for the day yet.

4 slices in and he has. He hit his 2000 cal limit.

5 slices in and he's eaten 2250 calories that day, and he gains a tiny bit of weight while he sleeps.

 

All his hard work? Undone in an instant. All because he had 5 slices instead of 4.

You think that sounds ridiculous? That's Thermodynamics.

It IS ridiculous, but it is also our reality.

 

 

Knowing your macro-nutrient needs, knowing your maintenance calorie limit, painstakingly counting your calories and trying not to eat junk food is how you lose weight.

You can weight-lift if you want, just know that building muscle and losing fat at the same time is very difficult.

It's hard enough to just focus and lose weight, but to add the whole process of learning how to lift and gain muscle is another thing entirely.

I don't advise that right off the bat. If you want my advice, and I'll assume you do, lose 20 pounds and THEN think about doing other stuff.

For right now the basic routine I've outlined for you (combined with proper eating habits) should be more than enough to keep you occupied.

You try to do too much all at once and you will burn yourself out emotionally, I don't care how mentally tough you think you are.

 

Power walking/jogging is great, bicycling is fine (although walking/jogging/running are better for you)... and yeah, it'll be enough assuming you win the battle in the kitchen as I mentioned before.

Start small, increase intensity gradually, only measure your weight once every two weeks, and don't have ridiculous expectations. This is a war of attrition.

Plaque and all that noise? You lose weight your health WILL improve. I absolutely guarantee it. All that complicated medical shit will fall in line.

"For small creatures such as we the vastness is bearable only through love." - Carl Sagan

Host: SubCon | Tulpas: Sol, Luna, Alice, Little One, Beast and Solune (me) | Servitors: Odonata, Guardian

 

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Just vouching for Solune that you are what you eat. When I did the diet, I didn't do any exercise whatsoever. Granted, there was some movement going on at work, but literally, I just stuck to the same thing, and was dropping pounds like crazy. People thought I had surgery, but I would tell them that I can't do that on this salary.

 

 

 

With working out, it's even easier. What I'm doing now is basically low reps with high weights, but not heavy lifting. Just in the low hundreds. All those TL;DRs I've done in the forum makes note taking on progress with the gym dead simple. I go for , in warmups, 60% of the heaviest lift I can do 5 reps, 75% 3 reps, and 90% 1 rep with 2 minute intervals of rest in between each set. Then, I wait 3 minutes before doing my heaviest lift, push, whatever, and drop it 10% going 5, 6, 8 reps respectively.

 

But that's only for the first exercise, and maybe the second. The rest I would just use the same weight since it wouldn't be me on the machine. I'm only doing 40-60 minutes three days a week non-consecutively. Already had my boss asking if I've been working out, and I literally just worked out the third time this week. I can only imagine doing this for months from now like I did with the diet. Going to the gym is actually fun, especially when going super early, because you cut the bullshit people do with hogging the space on their phone. The only reason why I have a phone out is to time my rest intervals, and glancing over the key movements I should be doing. In and out mentality.

 

I'm basically doing chest and shoulder routines, and will alternate for other areas; this is looking at things 8 months from now, though. I think it makes sense to specialize in two major regions for a few weeks as it's not as taxing. But, again, I'm just an amateur, but damn, the progress is apparently fast. Chin-ups are going to be ridiculously hard, but man, after seeing people's backs and shoulders being redonkulous, it's a personal challenge, and I like going for broader shoulders. Just can't skip leg day,

when I have to actually do it

but fuck, I'm going to be wearing like size 36s instead of 32-34s if I go apeshit on that.

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