Getting in shape/not caring fitness thread

[Ralara]

130g of protein is insane though

520 calories of pure protein? :S that's like... what, 1.5kg of chicken alone?

a day?

this is crazy


I think then I'll just stick to the following:

Fruit & veg
apples, bananas, kiwi, pineapples, strawberries, blue berries, blackberries
carrots, lettuce, cucumber, garlic (in food), cabbage, beans

Meats:
chicken, lean ham

Carbs:
Pasta, boiled potatoes, wholemeal bread / toast, weetabix / shredded wheat

Drinks:
Water, coffee, orange juice

Dairy:
Natural yoghurt, butter, milk (in cereal), low fat cheese


Exercise:
Every other day - 30-45 mins of swimming
Every other (other) day - stretches, pushups (doing that 1-100 pushup thingy)
Walking home from work (4 miles) when it's not raining (which this summer has been lolololololol nope)


Surely i cant go too wrong with that?


This is in comparison (previously):

Large pizza every night or every other night
Chinese take away
Chips and cheese and ketchup
Beer
Garlic bread
Coffee
Smoking 20-30 a day
NO exercise (ever)
3-6 beers a night

For 10 years

[Aurora148]

130g of protein is insane though

520 calories of pure protein? :S that's like... what, 1.5kg of chicken alone?

a day?

this is crazy

130g of protein is like a medium sized steak. Its really not that much.

[Nicho Void]

There are some intelligent people in this thread. Big ups. Maybe someone can set me straight.

Background:
A little over 6 months back, I got off my ass and got back into the gym. I'm lifting 4 times a week and now that I have gotten back to an average muscle mass for an adult male, I want to start adjusting my diet to drop the love handles and excess fat I'm carrying. I'm a Type 1 diabetic and take insulin regularly with each meal. Everything I've read recommends a low carb, high protean diet, but there's not a whole lot of explanation I've been able to find as to why, or what metabolically that does.

Question:
How does insulin effect the way my body absorbs/uses protein? I understand that insulin basically tells my fat cells to absorb sugar from the blood stream, but I've gotten mixed answers in regards to protein in my blood stream. If (like I suspect), it also tells my cells to absorb the protein, how do I balance a low carb, high protein diet with the whole, you know, not going into a diabetic coma thing? That, and as I understand it, high protein intake is stored in fat cells if not used by the muscle...but isn't that what the insulin is telling my body to do, basically resulting in me getting fatter?

Basically, fuck insulin, it's confusing me. Halp.

[Ralara]

130g of protein is insane though

520 calories of pure protein? :S that's like... what, 1.5kg of chicken alone?

a day?

this is crazy

130g of protein is like a medium sized steak. Its really not that much.

According to my own research there's about 20-22g of protein for every 3 and a half (100g) of steak.

I dunno how big a "medium" sized steak is for you, but that means there's only 60-70g in an 8 oz steak...

[Nicho Void]

130g of protein is insane though

520 calories of pure protein? :S that's like... what, 1.5kg of chicken alone?

a day?

this is crazy

130g of protein is like a medium sized steak. Its really not that much.

According to my own research there's about 20-22g of protein for every 3 and a half (100g) of steak.

I dunno how big a "medium" sized steak is for you, but that means there's only 60-70g in an 8 oz steak...

Typically you're going to want to look at some kind of protean supplement/shake/drink to be able to reasonably ingest that level of protein.

[Aurora148]

130g of protein is insane though

520 calories of pure protein? :S that's like... what, 1.5kg of chicken alone?

a day?

this is crazy

130g of protein is like a medium sized steak. Its really not that much.

According to my own research there's about 20-22g of protein for every 3 and a half (100g) of steak.

I dunno how big a "medium" sized steak is for you, but that means there's only 60-70g in an 8 oz steak...

welp I was reading a packet with more than one steak in it and forgot to divide

[Cool09]

130g of protein is insane though

520 calories of pure protein? :S that's like... what, 1.5kg of chicken alone?

a day?

this is crazy

130g of protein is like a medium sized steak. Its really not that much.

According to my own research there's about 20-22g of protein for every 3 and a half (100g) of steak.

I dunno how big a "medium" sized steak is for you, but that means there's only 60-70g in an 8 oz steak...

Yes, so a good sized dinner is about 1/2 your protien for the day right there.

Couple eggs for breakfast, glass of milk, nuts and yoghurt for a snack, and you hit your goal easily. I didn't even count a lunch. 130 is nothing.. some guys eat over 300g a day. If you want you can take a protien shake post workout for an easy ~40g (also one of the cheapest sources of protien).

If you want to put on some healthy mass you'll have to eat something.

[Sandzibar]

Im so shit at doing long periods of anything fitness related. I just dont have the willpower / attention span to sit in a gym for hours etc. I do 9 mins cardio in the morning when i get up, then some in the evening.

30sec mountain climbers, 30sec plank, 30sec crunches x 3 (4mins 30) - for core.
Then 20secs jumping jacks with 10secs rest x 8 (4mins) - to get the blood/engine going.

Then just before I make dinner I do 10 mins on a bike, 45secs cruising at a fairly heavy resistance followed by 15secs standing sprints as fast as I can. Then some pressups, and some dumbell squats to curls to arnold presses.

Im sure some of the hardcores in here will laugh at that pitiful amount of effort, but with a sensible diet ive made massive improvements to my physique in the last 3 months. From 12 stone to 10s 7lb (im a shortarse at 5'6"), and a huge reduction in body fat (lots of muscle gained) - just the last bit of belly to go. More importantly for me its a routine i dont dread and can easily forsee myself doing forever.

[Zeekar]

swimming again today... got cramp again...

how to not get cramp when swimming? IT's only when I do breast stroke for like 15 mins then i get it in my calfs. It's really annoying. I did 15 mins of stretches etc before hand? :S

Electrolytes your body needs them.

[Ralara]

swimming again today... got cramp again...

how to not get cramp when swimming? IT's only when I do breast stroke for like 15 mins then i get it in my calfs. It's really annoying. I did 15 mins of stretches etc before hand? :S

Electrolytes your body needs them.

salt?

i have enough salt, believe me

Should be enough in my fruit juices / banana from now on, in the morning.

[Xiang Jiao]

130g of protein is insane though

I wouldn't be too overly concerned with getting that much protein. I'm not one for counting calories, because that shit's boring. I just eat until I don't want to eat any more, then I stop. The reading I've done suggests that you should try to consume at least .6-1.0x your lean body mass per day in protein (derp this is grams of protein per lbs). If you skimp for a couple of days, it's not a big deal, you can make it up later. Staying away from the pizza and Chinkfood (Chinese fast food) is probably a good idea. If you have the ability, try making your own pan-Asian dishes from store bought ingredients. I like to fix up beef and pork bulgogi (Korean BBQ) with homemade sauce and I'm pretty terrible at cooking.

Also, if you stop eating chips and snacks, you'd be surprised at how little salt you get in your diet. I sometimes get muscle cramps and dizzy spells (low blood pressure) due to not enough sodium, so I sprinkle iodized salt on almost everything except seafood. For potassium, bananas and avocados are good sources.

[Zeekar]

swimming again today... got cramp again...

how to not get cramp when swimming? IT's only when I do breast stroke for like 15 mins then i get it in my calfs. It's really annoying. I did 15 mins of stretches etc before hand? :S

Electrolytes your body needs them.

salt?

i have enough salt, believe me

Should be enough in my fruit juices / banana from now on, in the morning.

Yes salt most people recommend water + a tea spoon of salt or 1l of water and 1 lemon squeezed in should be more then enough but you say you have enough electrolytes then you don't do enough stretching before the exercise OR you could be pushing yourself too hard.

[Ralara]

swimming again today... got cramp again...

how to not get cramp when swimming? IT's only when I do breast stroke for like 15 mins then i get it in my calfs. It's really annoying. I did 15 mins of stretches etc before hand? :S

Electrolytes your body needs them.

salt?

i have enough salt, believe me

Should be enough in my fruit juices / banana from now on, in the morning.

Yes salt most people recommend water + a tea spoon of salt or 1l of water and 1 lemon squeezed in should be more then enough but you say you have enough electrolytes then you don't do enough stretching before the exercise OR you could be pushing yourself too hard.

ooo not crazy stretching, just like a bit of a warm up for a few mins - I don't stretch to the point of pain or anything.. you know, bending the legs up and down, circling the arms etc.

[Zeekar]

I meant pushing yourself too hard in the pool :P

[Aurora148]

swimming again today... got cramp again...

how to not get cramp when swimming? IT's only when I do breast stroke for like 15 mins then i get it in my calfs. It's really annoying. I did 15 mins of stretches etc before hand? :S

Electrolytes your body needs them.

salt?

i have enough salt, believe me

Should be enough in my fruit juices / banana from now on, in the morning.

Yes salt most people recommend water + a tea spoon of salt or 1l of water and 1 lemon squeezed in should be more then enough but you say you have enough electrolytes then you don't do enough stretching before the exercise OR you could be pushing yourself too hard.

Potassium is another thing to make sure you get enough of. Found in large quantities in the likes of Bananas, potato skin (ie dont peel), nuts ect. You can also get brands of table salt which have potassium salt mixed in.

[Diicc Tater]

Ralara mate. Eat some fish too and add some flax seeds to the list.
Warning about the flax tho.... go easy on them in the beginning or you'll shit for hours. teaspoon for beginner is 'nuff.

[lt]

I've just got back to workout in the gym. And I'm thinking of buying some shakes. But I'm curious about how do I know what kind of shake to drink? There are so many different kinds!

:TpTlk:

[Tyrehl]

Try some whey protein isolate maybe? Works good for me.

[Diicc Tater]

some regular whey 100. Just get one that's been made with production fulfilling GMP and HAACP. Controlled manufacture and tested for bad shit like heavy-metals etc.

[Reed Tiburon]

How do I into subforums? Anyways, pleasantly surprised to find this thread, and that you're not all fat neckbeards / basement dwellers.

Got back into the gym for the first time in 3 weeks, and now I have glute DOMS. quite literally butthurt. thanks squats~

edit: useful infopic: http://onebit.us/x/i/a80767e726.gif