Soulboy

2017 Fitness Thread

162 posts in this topic

Try nuts as an option as well, but not too many. Peanuts, Brazil, Walnuts etc. Macadamia are amazing, but effing expensive! A small handful a da.

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As Mook says, nuts are a great option but and there is always a big but, they have calories like everything else. I have 30g of almonds a day for the healthy fat nutrient but fat is high in calories. 1g of carbs and proteins are 4 calories but 1g of fat is 9 calories. That's why fat gets bad press. Essential fats are, well, essential for certain bodily functions from cognitive function to testosterone production, so don't discount healthy fats found in nuts, fish, eggs, coconut and extra virgin olive oil etc. 

 

Edited by billy2shots
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Funnily enough we tend to have a lot of almonds at home so for the past new nights ive been nibbling on those and (unsalted) walnuts.

Billy you have hit the nail on the head with this though (I would normally snack on spicy Bombay mix of a night while working) - I'm trying all this stuff to reduce my total calorie intake to lose weight and realise nuts are high energy (hence trail mix and all that stuff) so wouldn't I be wasting losing my pie and chips for lunch (well not really but you know what I mean)

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For a savoury snack I like popcorn, never liked sweet popcorn, only salted, but you have to be careful if you buy it ready popped as some are popped in oil and the flavourings can be bad too.

 

I have a silicone popcorn maker, just pour in the kernels, 2:20 in the microwave, then add salt to taste, delicious and zero slimming world sins.

 

If you like Twiglets you're on to a winner as well, again zero sins according to slimming world, I've eaten buckets of them since starting the dietary change.

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As for nuts, they are very high in sins for slimming world, so personally I find I can't eat enough of them to feel satisfied so just don't bother.

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I will never knock the likes of slimming world and weight watchers because they serve a purpose for many people by taking a lot of the thinking out of the equation. The group dynamic and support also proves priceless for many.  

However...... and there isn't really a polite way to say this. There ain't half some bollox spouted in the literature and at groups.  I have to say the talks at groups is second hand information passed on to me but I've sifted through the books as part of some nutritional qualifications needed through work to advise others. 

Waylander. The topic of 'a calorie is a calorie ' has been argued and counter argued for a long time. Whilst what you say is true to some degree it is completely rubbish when you drill down further. 

In theory, if someone can eat 2500 calories a day and lose 1lb of weight a week they could do this solely by eating Pizza Hut. After 3,6,9 months that s4it is going to feck you up. As a medical practitioner if you examined 'Pizza Hut Guy (PHG) and compared him to his clone who lost weight for the same amount of time eating 2500 calories in a more balanced way, your findings would be off the charts. On paper the theory says there should be no difference but you can see by your own eyes that the body composition would be very different before you even run your blood tests etc. 

I will say that the weight lost by PHG and his clone should be very similar, but you guys don't want to lose weight, you want to lose fat. Incorporating enough protein in your diet to repair and replace muscle fibres and eating enough healthy fats to produce testosterone which is the primer for that and all round health in men is crucial in the final results. I know you guys are primarily looking to lose scale weight but trust me you want to hold on to as much lean body mass as possible and concentrate on shifting the fat. Clinical studies have proven that even without resistance (weight) training, a good consumption of protein will slow muscle loss whilst losing weight.

Trust me. You do not want to end up as a skinny fat guy, no 'natural' muscle what so ever but still fat.

 

Edit. Sorry, hurriedly finished as son has just sat on a glass. 

Edited by billy2shots
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6 hours ago, Mook said:

 Home-made chilli - loads of ginger, chilli, cinnamon. All of those, the carb content is minimal, protein content is high and fat is there as well.

Mook, Billy & Torino all seem to have established the eating side of things, have you got any recipes you can share for those of us more nutritionally challenged. 

Our diet has become a bit haphazard of late and could do with some new ideas. Quite happy to prep on a Sunday for the week probably makes more sense as it's always difficult to fit food around exercise if you have to start from scratch. 

 

Not sure tyresmoke is entirely appropriate forum name now that we all seem more preoccupied with diet and exercise than card at present :) 

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SpareTyreSmoke? :unsure:

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What's the saying: You are what you eat.

If your diet is burger, chips and pizza, don't be surprised at the result. Even if you ARE sticking to calorie guidelines.

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16 hours ago, M8CKN said:

Buy one of these.

We for one over xmas and it's ace, throw veg in, stock and leave for 15 mins. 

Perfect healthy soup. Had a blade inside to chop the veg to make it less chunky if preferred  

we make smoothies in it too, fresh fruit and fat free frozen yoghurt. Awesome 

IMG_0080.PNGI

I bought one bought one of these 2 years ago and they are very effective. I have been doing dry January, celery and carrot soup for lunch in one of these and reduced carbs, 6 lbs lost since 1st January so slow and steady but all good.

 

 

 

 

 

 

 

 

 

 

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Todays gym mirror selfie.... Getting there, as Billy points out though, keeping muscle whilst cutting or gaining muscle whilst not putting on fat is nearly impossible. I have to accept that if I am going to reach my goals, the abs are probably going to have to go for a while... I just wanted to start the new year in half decent shape and keep on track with all aspects of my life. I really struggle mentally with fat gain when bulking, but just have to suck it up.  

Current 87kg - ?BF - Guessing maybe ~12% would need to be measured.

IMG_20170111_195015_021.jpg

 

20170111_200014.jpg

 

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Looking good mate. 

It's almost heartbreaking when the abs fade whilst gaining but exciting when you start to cut again knowing you should be in better shape than the last time. 

Are you done now or are you going to hit 10% before you start to lean bulk?

Dont forget to have a few weeks at maintanence inbetween. I've made the mistake a few times of going straight into a bulk without truely understanding my 'new' maintanence calorie needs. 

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The whole mental thing with training and getting to where I want to be is at least half of it for me.  The other half is the actual training and the other half is what I eat & when.

Yeah, exactly :)

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I find the actual training itself the easiest part by an absolute mile. Followed by getting enough sleep. The diet is the hardest part to get right. 

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Isn't that weird - our eating regime works for us both, so it's the thing we least think about.  It probably helps that there's two of us eating the same way!

 

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1 minute ago, Mook said:

Isn't that weird - our eating regime works for us both, so it's the thing we least think about.  It probably helps that there's two of us eating the same way!

 

I probably expressed that incorrectly. We both eat pretty well and healthily as a way of life, as you say it helps massively if both parties are on board. What I find hard is constantly monitoring my diet to make sure macros are correct and also (especially with a 4 year old son), not eating that chocolate bar that I find in the cupboard at 11pm before bed....

I find the training aspect very very easy to stick to by comparison. Mainly because I enjoy it so much and again as much as possible I train with my wife, who only does weights also, so our routines are very similar. It's quality, enjoyable bonding time for us!

 

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It's how me and my not-wife met, so kinda helps too :)

Get what you're saying about chocolate bars found laying around :o :grin:

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The workouts used to be my favourite part of it. 6 years later and working out in a cold damp garage in the middle of winter it has become a chore at times. 

I've thought about joining a gym but then look at the £000s of pounds of equipment I have invested in over the years sat in the garage. 

I put another jumper on and crack on. 

 

 

Fir the first 2 years my best mate used to come over 3/4 times a week. Towards the end I hated the idea of training partners and the next 4 years have been nice not having to wait around for someone (always late). He called me yesterday to ask if he can get back on it. I'm about ready and could do with the motivation that having a training partner can bring. 

Our lifts were fairly similar when he left so it will be interesting to see how things are now. He has a very physical job and is a couple of stone heavier than me (16 1/2) so I might not be too far ahead. 

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2 hours ago, billy2shots said:

Are you done now or are you going to hit 10% before you start to lean bulk?

Dont forget to have a few weeks at maintanence inbetween. I've made the mistake a few times of going straight into a bulk without truely understanding my 'new' maintanence calorie needs. 

Going to look to be 10% before starting, will try to lean bulk as much as possible, given myself a year to do it, so I don't have to go into a crazy bulk eating everything and putting on a shed load of fat. Nothing will kill my mojo faster than that. Ideally would be at 10% by the end of Jan and then start ramping up the calories and weight. Also need to work out how far past 90kg I need to go to then cut back to a ripped 90kg.....

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Go to 92-93 and then back to 90 +++

Personally my body simply won't stick at that for more than about a week. 12.5% is where it's at and that's what I work on it staying at (or slightly less), as it works for racing and fueling.

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Agree - 12 to 14% is easy relatively easy maintenance, keeping under 10% is a constant ball ache.

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....and not particularly healthy. 14% is when I'm mentally and physically at my best. 

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Just had my breakfast

IMG_2126.JPG

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:roflmao:

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I'm going to the Hawskmoor tonight and then to Indian friends for dinner tomorrow. Diet starts Monday... :unsure:

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