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Create momentum (2016:2)
chrille_sthlm posted a topic in RangersThe first challenge this year was all about building good habits as the foundation for my change. This challenge is all about momentum. What I realized is that I have a good plan but need some luck (avoid getting a cold) and a bit more disciplin (no cheating). I will keep this simple, but not to easy, so I will stay with my goals from the last challenge. Goals: Cleaned up eating / LCHF, paleo - minimize intake of sugar and starches (every day during this challenge)Drink water - drink recommended amount of water (every day during this challenge)Exercise - outdoors or at the gym (3x week during this challenge) *Why? This is to (1) get back on track (weight, BF% etc) and (2) build habits for more challenging goals (e.g. strength goals etc). *) Work out program: 1 - Push press, squat, bosu ball, chin ups + extra 2 - Dead lift, shoulders, plank, pull ups + extra Cheers, Chrille
Chrille_sthlm | Creating good habits (2016:1)
chrille_sthlm posted a topic in RangersThis time the focus will be on building good habits as it is the foundation for my change. I will keep this simple, but not to easy. Goals Cleaned up eating / LCHF, paleo - minimize intake of sugar and starches (every day during this challenge)Drink water - drink recommended amount of water (every day during this challenge)Exercise - outdoors or at the gym (3x week during this challenge)Why? This is to (1) get back on track (weight, BF% etc) and (2) build habits for more challenging goals (e.g. strength goals etc). Good luck to all Rangers out there!
Am I Paleo?
tuckernielson posted a topic in NutritionHello group, I joined Nerd Fitness about 8 months ago but haven't been active in the community but joining it really did help motivate me to get back into shape. I started a new job about 3 months ago and my activity level has dropped dramatically. I'm back on my diet and exercise routine. So I'm going to describe my diet to you which is essentially a High Fat, moderate protein, low carb diet. This is what has worked for me in the past and helped me get from 200 lbs to 170 lbs. I'm now back up to 175 to 180 and with a winter cruise coming up I'd really like to see my abs again. So here is a typical day for me Breakfast - a single Premier Protein vanilla shake (I get these at costco) Lunch - 4 scrambled eggs and 3 pork sausages Dinner - usually a rib-eye steak and a salad. That's it - I'm pretty good at keeping away from the sweet stuff. My wife doesn't by chocolate and as long as chocolate isn't in the house I don't eat it. I work out 4 times a week and I lift some weights for about 30 minutes and run for 30 minutes - usually 3 miles. Any changes to my diet/exercise routine you'd like to recommend? Anything I'm doing wrong? I'd love to know. Thanks, Tucker
Naniwatt: Dwarven Dexterity
Naniwatt posted a topic in Level 1 ClubHey there. Getting a late start on this, since it only popped up on my radar this morning. Excuse my scrambling. Name: Naniwatt. Pleasure to meet you. Level: Goose Egg. Race: Half Dwarf. Down to earth, stubborn, bit of a gut, rather friendly. No beard though. Class: Ultimately, Body of an Assassin; Mind of a Druid. Height: 5' 6" / 1.67m (Did I do that one right?) Weight: 215lb / 98kg Ultimate/Main Quest "It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.â€ â€• Socrates Six Week Quest I'm here to improve my stamina, which right now is nothing to bring home to mother. By the end of the six weeks, I'd like to pass any song in this series on Heavy: Right now, I'm comfortable at 6 or 7 footers with the occasional 8 that leaves me totally winded. I know where and when to step, but that pesky lack of endurance is killin' me Smalls. So this means... Minimum of 15 songs on either Standard/Heavy three times a week. Take my Pokewalker out for a walk/jog/rollerskating/whatever suits my fancy at least once a week. Just to get up and move more.Eat more fats, drop out the carbs, resist the snack foods. Sticking close with stuff like meat, butter, eggs, heavy cream, garlic, nuts, bacon and cheese. Mmm...Kerrygold. Life Quest I need to get back in the habit of drawing more. Comic pages, portraits, fan art, whatever. I spend too much time relying on a computer to fill in the gap between what my brain can picture and what my hands can draw. During the six weeks, I'd like to set time aside on the weekends to get something done. Anything. Which makes this a pass/fail scenario in grading. Alright. Let's get down to it.
Eating to Perform and Leaning Out?Over the last two months or so I have been a bit slack with my diet and have put on a bit of weight - I've gone from 85-86kg to 88-89kg (187-189lb to 194-196lb. I don't have a problem with this as I am aiming to compete as a 94kg (207lb) class weightlifter and it has mostly been muscle off the back of my recent squat program, Seriously, my thighs and ass have EXPLODED. This saw my squat 1RM go from 165kg to 180kg. Bodyfat % has remained about the same. However, given that I got pretty slack with the diet through attempting to follow the carb backloading profile and used it as an excuse to chow down on ice cream etc post-workout, I am feeling a bit more bloated than I have been and am definitely carrying a bit of water weight. I think taking what I've learned about how my body handles food over the last two years, there's significant room for improvement here and that I should be able to lean out a bit while continuing to perform well in the gym (i.e. get stronger and maintain the same work capacity). Ideally I'd like to end up about 12% BF and looking like it I was hoping that a few people better versed in nutrition and cutting fat while maintaining weight (Donar, Waldo etc) might be able to make some recommendations for calories and macros to help me achieve the objective of continuing to gain strength while slowly chipping away at my bodyfat%. Any further information on food choices etc would be really appreciated. Some stats for you that may be useful: Gender: Male Height: 175cm/5'9 Weight: 88-89kg/194-196lbs currently Bodyfat %: 15-16% - I've measured this through three separate bio-impedance device and skinfold caliper measurements and it checks out HOWEVER comparing it to other dudes of my height and weight, they seem visually leaner at the same bodyfat %. I do, however, carry more fat on my hips and belly and hardly any on arms and legs. Body Type: Meso/endo - I gain weight pretty easily but also shed it rather easily when calorie restricted. Have always been relatively big and never very lean Current Intake/Macros: Calorie intake usually about 3200 on rest days, 4200 on workout days. 10/35/55 on rest days, 25/30/45 on workout days at a guess, although I'm not entirely sure. As I said, I've been a bit slack lately so carbs have probably been a bit higher. Supplementation: I currently take creatine and fish oil in the morning, ZMA and Vitamin D at night and have leucine and glutamine in a Post-Workout shake with whey protein and maltodextrin Activity Level: 3 weightlifting training sessions per week, usually run 2.5 to 3.5 hours each. Approximately 5k of walking every day. No conditioning work. Sleep: 7-8 hours p/n during the week, 8-9 hours at the weekends. Not a whole lot of room for improvement due to work. Some information/observations about what works for me diet-wise : I've been using a paleo-based diet for the last 15 or 16 months but with modifications based on what I know I can tolerateI am totally gluten intolerant. It utterly destroys me and gives me all sorts of horrible GI issuesDairy makes me a tiny bit bloated and can contribute to skin breakouts but I am fairly tolerant of it. I regularly use grass fed butter, have maybe 2 cups of tea a day with a tiny splash of milk and have a little cheese every 1-2 weeks. If I'm going to cheat, it will almost certainly involve dairy (ice cream, milk chocolate, gluten free pizza with a ton of cheese)Despite them being a paleo staple, I don't actually like sweet potatoes very much I sort of have to force them down. Much more palateable in the form of fries!Crushing carbs post-workout works very well for me so long as they are quality carbs. I find that I look visibly leaner the next morning if I do this and my recovery post-lifting is so, so much betterI've found white rice and white potatoes to work really well for this purposeI function very well with some low level IF - if possible, I like to have my last meal about 8.30pm and then not eat again, save for a cup of coffee with a teaspoon of coconut oil when I wake up, until I eat breakfast at about 10.30am the next day.My thinking at the moment is that on rest days I would go with 100g carbs, 225g protein and then fats for the remainder (to 3,000-3,200 calories). Carb choices would be low GI ones - sweet potatoes, vegetables, berries etc. On workout days I'd bump to around 175g-200g carbs, 275g protein and then the remainder as fats (up to about 3,800-4,000 calories). Carb choices post workout would involve white rice and white potatoes. As mentioned above, would really like to get some input here from the guys who know far more about this stuff than I do!
Does anyone want to talk keto?
thatgirljj posted a topic in NutritionAre there any rebels out there who want to chat about keto diets? Either regular low carb high fat (LCHF), or cyclical ketogenic diets? Earlier this year I was doing a moderate ketogenic diet (about 40-50 net carbs, paleo + dairy and fairly high in veggies), and lost about 15 pounds, without a lot of effort or suffering. In fact it worked a little too well... I ended it after I came down with salmonella, felt really weak and I needed the carbs back to recover. After a few months of my weight staying relatively steady on a higher carb paleo diet, I went a little food & cocktail crazy over vacation, so I think I'm going back to doing keto for a bit. Is anyone else eating this way? Want to swap recipes or support? -jj