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Thread: Getting in shape/not caring fitness thread

  1. #3821
    Keckers's Avatar
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    ITT: I get triggered by ketards

    Quote Originally Posted by Zeekar View Post
    Eat a crossaint in the morning.
    Lunch at the work cafeteria which can be any thing.
    Sandwich after work at around 5-8 pm.
    Add an occasional beer when I go out with friends and thats that.
    Forgot we usually eat something after basketball every friday. Chips and stuff.

    I've been losing weight because of that but its rather slow and I still dont have any clue what I'm eating nor how much.
    How quickly are you losing weight? It's generally a pretty slow process. 1.5kg a week is a pretty good target to aim for with a decent calory restriction.

    First thing I'd suggest from your diet would be replacing the croisant with something like a banana and coffee. And depending how big your lunch is try to cut down on teh size of the sandwich or amount of fillings.
    Quote Originally Posted by Paul Mason
    It is absurd that we are capable of witnessing a 40,000 year old system of gender oppression begin to dissolve before our eyes yet still see the abolition of a 200 year old economic system as an unrealistic utopia.

  2. #3822
    Hoggbert's Avatar
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    If you're feeling peckish (which you probably will once you start dieting) drink a large mug of tea, warm fluids does wonders at making your stomach feel happy.
    In the same vein, eating soup is good for making you feel full at less energy intake than regular food.

    There are those horrible vegetable soups that are more or less indigestible so you burn more energy than you gain from them, but i've never tried that as it seems a bit too much.
    However i have a neighbor who has sworn to that diet to lose weight due to severe asthma, if you want i can ask him for the recipie (from a norwegian hospital specialising in defattening).

  3. #3823
    Keckers's Avatar
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    You kind of need to get used to feeling 'hungry'. And learn the difference between being able to eat something and actually feeling hungry.

    If you're losing weight you will be hungry. It's not the end of the world, drink some water.
    Quote Originally Posted by Paul Mason
    It is absurd that we are capable of witnessing a 40,000 year old system of gender oppression begin to dissolve before our eyes yet still see the abolition of a 200 year old economic system as an unrealistic utopia.

  4. #3824

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    Conversation has moved on a bit but thought I'd also throw in my 2 cents.

    Quote Originally Posted by Zeekar View Post
    So I need to get my day to day eating habits in shape. Any one got recommendations for decent sources of what one should eat (kcal and other nutrients) and an example of a meal plan?
    So I eat on a 1500 to 1750 kcal a day diet so this is a little bit light for you.

    During the week if I feel like spending 15 minutes cooking I'll fix myself two 1/2 lb burgers of the leanest beef or else chicken patties on a wheat bun. Those tend to come to 60 (bun) + 320 (beef, little bit less for chicken)+40(toppings like ketchup, mustard, pickles, onions)+40 (soy sauce I used for cooking)=460 kcal each + Greek Yogurt (80-130 kcal each) + veggies (varies between what you like)+sweet potato(120 ish calories). I might add in a bit of fruit like an apple or else a bit of desert like the cookie I talk about below.

    On days I don't feel like cooking I'll order from Jimmy John's, 2 Big Johns (540 kcal each) and eat some Greek Yogurt and maybe something else to snack on. A medium thin crust pizza from Domino's works as well (~1600 kcal if you pick 1 meat + 2 veggies) or for an easy to cook thing one of those 900-1500 kcal frozen pizzas from the grocery store.

    For eating fast food I tend to go to Arby's or Chick-Fil-A (both have stores right next to my apartment and also where I work). A Roast Beef Max is 560 kcal while a Grilled Chicken Sandwich is 320 kcal. I never get fries at either place as they're way too high in kcal for how filling they are. Eating out at nicer restaurants most have nutritional menus (often online), if not then I'll pick a steak or chicken dish and stay away from salads. The first is pretty easy to guess calorie wise where the latter can vary from 200-2000 kcal depending upon all the stuff on it.

    When I actually feel like spending some time at the stove/grill I'll make myself pork chops, steak etc and possibly some deserts. The packaging for meat is usually pretty clear for nutrition, if not google can give you the nutritional facts for it. I can go into more detail here but I figure I wouldn't need to. I'll fix some other things (casseroles, dressing, etc) too but they tend to be more of a pain in the ass to prep so I tend to only make them if I have company over. I will occasionally make myself some fish (white fish + bit of olive oil and lemon pepper, bake for 22-25 minutes at 425) but it tends not to be very filling.

    First time I started making deserts I followed some of the recipes on: http://chocolatecoveredkatie.com/cat...ies-and-cakes/ but ended up changing them a bit for my own personal taste. As a note owning a food processor is very helpful for using recipes from that site. Probably the easiest recipe (not from that site) is:

    1 cup of peanut butter (I like a brand that's chocolate peanut butter for 170 kcal a serving for 1360 kcal total)
    1 cup sugar substitute/lighter sugar (I use 0 kcal Truvia for this, not the baking kind just the normal powdered sugar substitute) <- do not use the liquid type as you'll have an aftertaste
    1 egg (~70 kcal)
    optional: few drops of vanilla extract

    Mix it, makes 16-20 cookies, bake for 8-15 minutes on 325 and done. Shorter time if you want a more gooey cookie. Nice to save for the week to eat 1-2 day as a treat on days I can fit it in kcal wise.

    Though I tend to make things like Greek Yogurt pies (using vanilla Greek Yogurt) in either the chocolate or peanut butter type, you can find a few in the recipe site I linked. Pies are my favorite desert though so yeah.

    Edit: Temperatures are in Fahrenheit. I'll also add that everyone has their own things they like. I love burgers so surprise surprise they're featured quite heavily. If there is a dish I like then I'll try to come up with a lower calorie substitute for some of the less filling elements. It might be switching to a lower calorie mayo (or mustard instead), using Greek Yogurt or a light butter option instead of butter, etc. In general you can just make fairly minor changes to your diet to prevent weight gain. Eating +100 kcal a day is roughly 10 lbs a year of weight gained after all so most things need fairly minor changes for sustainable maintenance.
    Last edited by xanral; November 6 2016 at 09:10:06 PM.

  5. #3825
    מלך יהודים Zeekar's Avatar
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    Quote Originally Posted by xanral View Post
    Conversation has moved on a bit but thought I'd also throw in my 2 cents.

    Quote Originally Posted by Zeekar View Post
    So I need to get my day to day eating habits in shape. Any one got recommendations for decent sources of what one should eat (kcal and other nutrients) and an example of a meal plan?
    So I eat on a 1500 to 1750 kcal a day diet so this is a little bit light for you.

    During the week if I feel like spending 15 minutes cooking I'll fix myself two 1/2 lb burgers of the leanest beef or else chicken patties on a wheat bun. Those tend to come to 60 (bun) + 320 (beef, little bit less for chicken)+40(toppings like ketchup, mustard, pickles, onions)+40 (soy sauce I used for cooking)=460 kcal each + Greek Yogurt (80-130 kcal each) + veggies (varies between what you like)+sweet potato(120 ish calories). I might add in a bit of fruit like an apple or else a bit of desert like the cookie I talk about below.

    On days I don't feel like cooking I'll order from Jimmy John's, 2 Big Johns (540 kcal each) and eat some Greek Yogurt and maybe something else to snack on. A medium thin crust pizza from Domino's works as well (~1600 kcal if you pick 1 meat + 2 veggies) or for an easy to cook thing one of those 900-1500 kcal frozen pizzas from the grocery store.

    For eating fast food I tend to go to Arby's or Chick-Fil-A (both have stores right next to my apartment and also where I work). A Roast Beef Max is 560 kcal while a Grilled Chicken Sandwich is 320 kcal. I never get fries at either place as they're way too high in kcal for how filling they are. Eating out at nicer restaurants most have nutritional menus (often online), if not then I'll pick a steak or chicken dish and stay away from salads. The first is pretty easy to guess calorie wise where the latter can vary from 200-2000 kcal depending upon all the stuff on it.

    When I actually feel like spending some time at the stove/grill I'll make myself pork chops, steak etc and possibly some deserts. The packaging for meat is usually pretty clear for nutrition, if not google can give you the nutritional facts for it. I can go into more detail here but I figure I wouldn't need to. I'll fix some other things (casseroles, dressing, etc) too but they tend to be more of a pain in the ass to prep so I tend to only make them if I have company over. I will occasionally make myself some fish (white fish + bit of olive oil and lemon pepper, bake for 22-25 minutes at 425) but it tends not to be very filling.

    First time I started making deserts I followed some of the recipes on: http://chocolatecoveredkatie.com/cat...ies-and-cakes/ but ended up changing them a bit for my own personal taste. As a note owning a food processor is very helpful for using recipes from that site. Probably the easiest recipe (not from that site) is:

    1 cup of peanut butter (I like a brand that's chocolate peanut butter for 170 kcal a serving for 1360 kcal total)
    1 cup sugar substitute/lighter sugar (I use 0 kcal Truvia for this, not the baking kind just the normal powdered sugar substitute) <- do not use the liquid type as you'll have an aftertaste
    1 egg (~70 kcal)
    optional: few drops of vanilla extract

    Mix it, makes 16-20 cookies, bake for 8-15 minutes on 325 and done. Shorter time if you want a more gooey cookie. Nice to save for the week to eat 1-2 day as a treat on days I can fit it in kcal wise.

    Though I tend to make things like Greek Yogurt pies (using vanilla Greek Yogurt) in either the chocolate or peanut butter type, you can find a few in the recipe site I linked. Pies are my favorite desert though so yeah.

    Edit: Temperatures are in Fahrenheit. I'll also add that everyone has their own things they like. I love burgers so surprise surprise they're featured quite heavily. If there is a dish I like then I'll try to come up with a lower calorie substitute for some of the less filling elements. It might be switching to a lower calorie mayo (or mustard instead), using Greek Yogurt or a light butter option instead of butter, etc. In general you can just make fairly minor changes to your diet to prevent weight gain. Eating +100 kcal a day is roughly 10 lbs a year of weight gained after all so most things need fairly minor changes for sustainable maintenance.
    tnx


    

  6. #3826
    FatFreddy's Avatar
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    discover the world of risotto-like dishes with rice, couscous, bulgur, etc.


    also, discover what eating habit works best for you. No sense in forcing you into a routine if it doesn't just work for you; I was at my fittest when I did a shitload of cycling and ate mostly one huge fuckoff meal per day and I generally nowadays rather tend to "give in" to urges and satisfy them on the spot, because it means I will do less pseudo-sneaky snacking around later down the road.

    E.g. if I feel like a pizza orgy, I go and have one; maybe even eat pizza three evenings in a row because once that urge is satiated I am good for several weeks to come.

    Also, since its winter and I recently bought a thermos: Drinking tea and eating lots of citrus fruit right now

    And don't forget one of the most critical components: Taking time for your meals

    Oh yeah and this:

    You kind of need to get used to feeling 'hungry'. And learn the difference between being able to eat something and actually feeling hungry.

    If you're losing weight you will be hungry. It's not the end of the world, drink some water.
    After a while, you'll come to savor it in a way and actually notice how you become more 'fit' and feel better because your stomach isn't full and occupied with digesting all the time :>
    Last edited by FatFreddy; December 23 2016 at 12:12:44 PM.
    Quote Originally Posted by QuackBot
    Pastry.. That the best you can do?
    Quote Originally Posted by NotXenosis View Post

    M8, i have discussions that spam multiple accounts, you aren't even on my level

  7. #3827
    Movember 2011 RazoR's Avatar
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    So i had my best friend squatting in my spare room since october because his wife ran him out of his own flat (ikr) and he is about to sign up for a gym nearby. With me.

    This is going to be interesting.

  8. #3828
    Sandzibar's Avatar
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    Quote Originally Posted by RazoR View Post
    So i had my best friend squatting in my spare room since october because his wife ran him out of his own flat (ikr) and he is about to sign up for a gym nearby. With me.

    This is going to be interesting.
    Types of squats covered by this situation:
    House
    Exercise
    Slav

    Good work comrade. Now just throw in 40k dwarves and that's a bingo.

    Christmas is ruining my cutting. So many sugary food items left over in the fridge and it seems like a real waste to throw them away.

  9. #3829
    NoirAvlaa's Avatar
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    Quote Originally Posted by Sandzibar View Post
    Quote Originally Posted by RazoR View Post
    So i had my best friend squatting in my spare room since october because his wife ran him out of his own flat (ikr) and he is about to sign up for a gym nearby. With me.

    This is going to be interesting.
    Types of squats covered by this situation:
    House
    Exercise
    Slav

    Good work comrade. Now just throw in 40k dwarves and that's a bingo.

    Christmas is ruining my cutting. So many sugary food items left over in the fridge and it seems like a real waste to throw them away.
    If it's chocolate then buy a fuck load of oats and honey and nuts etc then blend them all and make health snack bars

    Sent from my Nexus 5X using Tapatalk

  10. #3830
    Sandzibar's Avatar
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    Yeah I guess. I tend to make lots of whey/oats/pbutter/dash of honey snack bars as a healthier pudding option when not trying to lose fat. And avoid sweets totally when I am.

    Sweet tooth is a bugger to deal with. Might try Keto but I suspect it will be hardmode.

  11. #3831

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    I maintain that for most people keto is overkill....it's not needed and not especially healthy (it can bo, but most people don't do it healthily).

    Just control calories and do enough exercise to exceed your calorie intake.

  12. #3832
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    Quote Originally Posted by Alex Caine View Post
    I maintain that for most people keto is overkill....it's not needed and not especially healthy (it can bo, but most people don't do it healthily).

    Just control calories and do enough exercise to exceed your calorie intake.
    Keto is for people who lack self discipline and need to be part of a community/cult in order to achieve things.

    If anyone disagrees they can fite me irl but I'll throw potatoes at you.
    Quote Originally Posted by Paul Mason
    It is absurd that we are capable of witnessing a 40,000 year old system of gender oppression begin to dissolve before our eyes yet still see the abolition of a 200 year old economic system as an unrealistic utopia.

  13. #3833

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    Quote Originally Posted by Keckers View Post
    Quote Originally Posted by Alex Caine View Post
    I maintain that for most people keto is overkill....it's not needed and not especially healthy (it can bo, but most people don't do it healthily).

    Just control calories and do enough exercise to exceed your calorie intake.
    Keto is for people who lack self discipline and need to be part of a community/cult in order to achieve things.

    If anyone disagrees they can fite me irl but I'll throw potatoes at you.
    This cannot be stressed enough. Burn > Intake and you will loose weight, unless you're one of those very few who happen to have major metabolic issues. And most people aren't - they just overestimate how much they burn or underestimate how much you stuff into your pie-hole in a day.

  14. #3834
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    Quote Originally Posted by morpheps View Post
    Quote Originally Posted by Keckers View Post
    Quote Originally Posted by Alex Caine View Post
    I maintain that for most people keto is overkill....it's not needed and not especially healthy (it can bo, but most people don't do it healthily).

    Just control calories and do enough exercise to exceed your calorie intake.
    Keto is for people who lack self discipline and need to be part of a community/cult in order to achieve things.

    If anyone disagrees they can fite me irl but I'll throw potatoes at you.
    This cannot be stressed enough. Burn > Intake and you will loose weight, unless you're one of those very few who happen to have major metabolic issues. And most people aren't - they just overestimate how much they burn or underestimate how much you stuff into your pie-hole in a day.
    Have a research paper
    https://www.ncbi.nlm.nih.gov/pubmed/1454084
    Quote Originally Posted by Paul Mason
    It is absurd that we are capable of witnessing a 40,000 year old system of gender oppression begin to dissolve before our eyes yet still see the abolition of a 200 year old economic system as an unrealistic utopia.

  15. #3835

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    Quote Originally Posted by Research Paper
    CONCLUSIONS:
    The failure of some obese subjects to lose weight while eating a diet they report as low in calories is due to an energy intake substantially higher than reported and an overestimation of physical activity, not to an abnormality in thermogenesis.
    Who knew, eh.

  16. #3836
    Keckers's Avatar
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    Quote Originally Posted by morpheps View Post
    Quote Originally Posted by Research Paper
    CONCLUSIONS:
    The failure of some obese subjects to lose weight while eating a diet they report as low in calories is due to an energy intake substantially higher than reported and an overestimation of physical activity, not to an abnormality in thermogenesis.
    Who knew, eh.
    muh thyroid problems
    muh slow metabolism
    muh genetics
    Quote Originally Posted by Paul Mason
    It is absurd that we are capable of witnessing a 40,000 year old system of gender oppression begin to dissolve before our eyes yet still see the abolition of a 200 year old economic system as an unrealistic utopia.

  17. #3837
    Ben Derindar's Avatar
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    Quote Originally Posted by Sandzibar View Post
    Yeah I guess. I tend to make lots of whey/oats/pbutter/dash of honey snack bars as a healthier pudding option when not trying to lose fat. And avoid sweets totally when I am.

    Sweet tooth is a bugger to deal with. Might try Keto but I suspect it will be hardmode.
    It can be tricky at first but only in the sense that it takes time to find enough variety in a keto diet without dying of boredom from the same few meals over and over. But it's damned effective, and you can learn your way around it with enough reading/research.

    Hell I'm now making my own homemade low carb ice cream over the summer atm; all of my noms.

  18. #3838
    Larkonis Trassler's Avatar
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    Is 'Starting Strength' a decent book? Going to start lifting with the GF, thought it might be a good jumping off point as haven't done any lifting for donkeys (and then it probably wasn't particularly good form/technique).


  19. #3839
    Mallet Head Donor 56k Lagman's Avatar
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    Quote Originally Posted by Larkonis Trassler View Post
    Is 'Starting Strength' a decent book? Going to start lifting with the GF, thought it might be a good jumping off point as haven't done any lifting for donkeys (and then it probably wasn't particularly good form/technique).
    Yes mate it's very good but for squatting alone there is like 30 pages+ to read which is a bit much. If you're prepared to chew through a decent amount of theory it will teach you a lot and should drive home the importance of heavy compound lifts and their role in overall strength. I swore by that book and for years felt great thanks to deadlifting and squatting so much

    Quote Originally Posted by Duckslayer View Post
    I should be home.now but I keep stopping to post. I'm in need of a mega poo. so much so that I'm tempted to leave slurry across one of these gardens and deal with the wiping later. gonna toss a coin

    phoneposting

  20. #3840
    Keckers's Avatar
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    Quote Originally Posted by Larkonis Trassler View Post
    Is 'Starting Strength' a decent book? Going to start lifting with the GF, thought it might be a good jumping off point as haven't done any lifting for donkeys (and then it probably wasn't particularly good form/technique).
    Eh, it's over hyped and become a meme. His squatting advice is mediocre, bench advice is basic, his deadlift advice is crap (you won't die if you deadlift more than once a week) and overall SS is a program which was designed for skinny highschool kids looking to bulk up for playing football with the big boys.

    You're best off using google.

    Greg Nuckols is a great source of knowledge http://strengtheory.com/
    Cody Lefever's GZCL method is a good place to start understanding programming http://swoleateveryheight.blogspot.c...lified_13.html
    Dr Mike Israetel has a bunch of great information if you are interested in the sciencey side of stuff https://notehub.org/6cvvk

    Greyskull Linear Progression is probably the best starting program for barbell based gym work. There are a few variants, the phrak variant and /fit/ variant are pretty much just as good as each other.
    Quote Originally Posted by Paul Mason
    It is absurd that we are capable of witnessing a 40,000 year old system of gender oppression begin to dissolve before our eyes yet still see the abolition of a 200 year old economic system as an unrealistic utopia.

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