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Started By
Message
re: PuttaDaForkDown v3.0
Posted on 11/20/18 at 2:13 pm to lsu777
Posted on 11/20/18 at 2:13 pm to lsu777
quote:
For diet learn to count your macros #1. Use this calculator to determine your calories and macros. plug those numbers into myfitnesspal and try to get within 10% daily
Calories 2574
Protein 250
Fat 112
Carbs 142
Estimated -1.29 lb per week
IDK anything about macros. If I'm doing 2 meals a day I want to try to get all that into those meals? Can I reduce calories below 2500 or will that interfere with the process?
quote:
simply eat two palm size servings of a fattier meat and 1 fist size portion veggies in the first two meals. For the last meal have 3 palm size portions of a leanish meat and 2 fist size portions of carbs. Also do 75g protein shake after your lift session.
monitor your waist size over a 2 week period. If it shrinks, keep going. If it doesn't, add fasted walking in on non lifting days at 20-30 min. adjust from there.
Makes sense
quote:
As far as when to eat- Eat lunch@12, dinner @5:30pm and a later meal @ 730 or something to the effect. Key is do not eat but for an 8 hour window daily and try to keep the window consistant.
So far I've been doing lunch at 11 and dinner at 6. Usually drink a protein shake after workout but it's only around 30g... how do I up that without adding a bunch of extra calories?
Posted on 11/20/18 at 2:30 pm to terd ferguson
quote:
Calories 2574
Protein 250
Fat 112
Carbs 142
Estimated -1.29 lb per week
IDK anything about macros. If I'm doing 2 meals a day I want to try to get all that into those meals? Can I reduce calories below 2500 or will that interfere with the process?
You can but I would not. Sure you may loose weight faster initially but you will eventually hit a wall. So then you go to lower the calories again and again....well eventually it become to low.
I am a big believer in minimum effective doese to achieve the desired effects. Progressively raising calories burned through activity and slowly lowering calories as needed.
Yes you would eat those calories in 2 meals.
as far as counting macros, you simply weigh your food, type it into myfitnesspal through the search function and adjust the serving size to match your weight. do this for all foods. Honestly though I would just start with the fist and palm method. Its simple and will get you damn close to your goals. Later you can start counting macros.
quote:
So far I've been doing lunch at 11 and dinner at 6. Usually drink a protein shake after workout but it's only around 30g... how do I up that without adding a bunch of extra calories?
If your protein is just wehy isolate it should be mainly just protein. Taking in an extra 45g is not going to be a deal breaker.
Posted on 11/20/18 at 2:52 pm to lsu777
quote:
Yes you would eat those calories in 2 meals.
I might have to spread it out over 3 meals. I was trying to limit myself to 2 just because I wasn't 100% sure how much to eat during my 8 hr window. I don't know if I could eat that much in just 2 meals.
quote:
If your protein is just wehy isolate it should be mainly just protein. Taking in an extra 45g is not going to be a deal breaker.
So 70g at once? Protein shakes make me feel full already... then add in 3 meals all within an 8 hr period. Just seems like a lot to pack in.
Posted on 11/20/18 at 3:13 pm to terd ferguson
quote:
So 70g at once? Protein shakes make me feel full already... then add in 3 meals all within an 8 hr period. Just seems like a lot to pack in.
It can be. Skip the protein shakes for now.
Here is a direct quote from Johnny pain himself on gaining muscle, strength and losing bodyfat. He posted this about 5 min ago concerning a question about this very subject
quote:
Walk every day, hit a session or two from the book on your non strength training days and focus on eating good quality foods with an emphasis on meat, veggies, and fruit. Don't overthink it. Just do it, then do it again tomorrow. Repeat until the panties come off as soon as you walk in the room.
from the book he is talking from the viking conditioning books i have posted here and from his challenges books.
Posted on 11/20/18 at 9:08 pm to Lazy But Talented
quote:
Lazy But Talented
Hey I hear some guy up in Dallas got his binges under control and is knocking out chin ups like crazy, any truth to the rumor?
Posted on 11/20/18 at 11:38 pm to lsu777
Rumors are true. I’ve had a slip up every now and then, but then I get up and smash the day instead of letting it linger on and on.
Trying to do at least 2 sets of chin-ups per day.
My gym has some bars that are high enough that I even have to jump up for. It’s awesome not having to worry about lifting my legs up much.
Would be nice to get to 205 by new year. We’ll see though. Haven’t been tracking food. Just eating 2 huge servings of chicken breasts and veggies most days.
Trying to do at least 2 sets of chin-ups per day.
My gym has some bars that are high enough that I even have to jump up for. It’s awesome not having to worry about lifting my legs up much.
Would be nice to get to 205 by new year. We’ll see though. Haven’t been tracking food. Just eating 2 huge servings of chicken breasts and veggies most days.
This post was edited on 11/20/18 at 11:44 pm
Posted on 11/21/18 at 6:54 am to lsu777
Can we get Dave Feldman’s cholesterol code website link in the OP?
Posted on 11/26/18 at 2:53 pm to lsu777
No loss (but no gain) over Thanksgiving. I didn't really do shite except run a 5k.
Bought a new set of weights on Black Friday to beef up the barn gym... and just ordered a sandbag.
Oh I also found the little shite that stole my goddamn radio from the barn this weekend and got it back.
Bought a new set of weights on Black Friday to beef up the barn gym... and just ordered a sandbag.
Oh I also found the little shite that stole my goddamn radio from the barn this weekend and got it back.
This post was edited on 11/26/18 at 2:54 pm
Posted on 12/5/18 at 6:41 pm to terd ferguson
Everyone ok? Did I miss any shameful day after thanksgiving posts?
Posted on 12/5/18 at 8:48 pm to Lazy But Talented
Not really, but I do need to add to the OP like junky requested.
This post was edited on 12/5/18 at 8:49 pm
Posted on 12/5/18 at 10:27 pm to lsu777
I fasted 36 hours before smashing like two pounds of steak for thanksgiving. It was nice.
Posted on 12/6/18 at 7:04 am to Lazy But Talented
210.3 on the scale.
New low. Haven’t been tracking.
New low. Haven’t been tracking.
Posted on 12/10/18 at 1:30 pm to Lazy But Talented
265 this morning. Down 5 pounds over the last month and a half. Considering that included Thanksgiving, I'll take it.
Once I get past 263 I'll be wading into unfamiliar waters. I have gotten as low as 250 but ballooned up after that. I've gotten to 263 and regained a bunch of times, though.
Slow and steady wins the race.
Once I get past 263 I'll be wading into unfamiliar waters. I have gotten as low as 250 but ballooned up after that. I've gotten to 263 and regained a bunch of times, though.
Slow and steady wins the race.
Posted on 12/10/18 at 1:51 pm to Hulkklogan
Still hanging out between 245-250. Hulk, wanna buy some gym mats?
Posted on 12/10/18 at 2:20 pm to Hulkklogan
quote::cheers:
265 this morning. Down 5 pounds over the last month and a half. Considering that included Thanksgiving, I'll take it.
Once I get past 263 I'll be wading into unfamiliar waters. I have gotten as low as 250 but ballooned up after that. I've gotten to 263 and regained a bunch of times, though.
Slow and steady wins the race.
Posted on 12/11/18 at 6:24 am to Hulkklogan
Let’s get ittttttt
Who’s trying to get a fast in next week?
Who’s trying to get a fast in next week?
This post was edited on 12/11/18 at 6:25 am
Posted on 12/11/18 at 6:58 am to Lazy But Talented
Not me.
What I did through Thanksgiving that I want to try to do during Christmas is..
We ate at 2:30 most times, both my family and my in-laws .
-Eat a hearty breakfast so not as hungry
-When it's time to eat, fill half of plate with turkey. Preferably all breast but I did mix some dark meat in. For the rest of your plate whatever you want.. but you only get one plate. I chose to take one-two bites of as many sides as I could fit.
-Skip dinner altogether. Wasn't hungry anyway
Not as much lean protein at Xmas meals so I'll have to get creative
What I did through Thanksgiving that I want to try to do during Christmas is..
We ate at 2:30 most times, both my family and my in-laws .
-Eat a hearty breakfast so not as hungry
-When it's time to eat, fill half of plate with turkey. Preferably all breast but I did mix some dark meat in. For the rest of your plate whatever you want.. but you only get one plate. I chose to take one-two bites of as many sides as I could fit.
-Skip dinner altogether. Wasn't hungry anyway
Not as much lean protein at Xmas meals so I'll have to get creative
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