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Random health and exercise thoughts - Page 2452

post #36766 of 57266

You guys need to get on dat rice pudding.

Been eating it every post workout now for like 3 weeks straight. 

 

Super tasty (like a dessert), goes down easily, and has perfect baseline macros / nutritional values, which you can obv manipulate however you like.

 

I posted the recipe in RHET cooking thread. There's also a good amount of recipes on the net.

If you're a lazy bastard you can just buy "cream of rice" and add some protein. If John Meadows endorses a food, you know it's good.

post #36767 of 57266
Thread Starter 
Whatever fuck you bulkers. 2400 calorie diet come at me.
post #36768 of 57266
I always forget about rhet recipe thread... will check that out again.

What I need is some new sweet potato recipes. Microwave until the outer half inch is soft and center is still raw is getting kind of old frown.gif

Damn it eason, 2400 is above my maintenance, not even a diet for me.
post #36769 of 57266
Thread Starter 
seriously? If you're a guy and on your feet most of the day and you lift I have a hard time thinking you'd have below 2400 maintenance unless you're really small.
post #36770 of 57266
Not by much granted, I think my maintenance is somewhere in the 2300s. 6' ~180lb and I'd estimate 145-150lb of that is lbm. On my feet none of the day. My TSH is moderately above range, so maybe that contributes like 100-200 calories?
post #36771 of 57266
Quote:
Originally Posted by Eason View Post

seriously? If you're a guy and on your feet most of the day and you lift I have a hard time thinking you'd have below 2400 maintenance unless you're really small.
I had to get down under 1800 in my cut back when I lived in NYC
post #36772 of 57266

If you have to get that low, you've probably done some damage to your metabolism. 

I would keep refeeds in and up the activity in form of more low intensity cardio when the calories get really low.

 

VLSI: if you've got serious problems with hunger, here some stuff you could try:

 

- Eat more fiber

- Eat more calories later in the day. Most people find it way easier to eat less during the day than around dinner. Going to bed hungry sucks.

- Reduce meal frequency. If I only had 2000 cals to eat a day, I'd probably split that over two meals, three at most. 

- Eat more protein. Protein has the best satiety per calorie. I did LBM * 1.5 or more during my cut.

- Eat more bland and dry food. Cut down on sauces or dressings. This one sucks, but it really works.

- No liquid calories. That includes protein shakes and any type of oil.

- Less variety in your meals. It has been proven that the more food choices you have, the more you eat. That's why you can cram down 2000 calories at a buffet but not by eating plain chicken breast and potatoes with nothing else.

- All vegetables you eat should be green and fibrous. Everything else gets thrown out if you really want to get the most satiety per calorie.

- If you make porridge, like oats, cook it several times by adding more and more water. That'll bump up the volume of the food.

- Drink 3 to 5 glasses of water at the start of every meal.

- Stop frying your food in oil or butter. Boil or cook it in the oven.

- No calorie dense food like nut butters, nuts, avocado, mayo, etc.. 

post #36773 of 57266
Thanks man. I actually do most of those things already. Hunger has not been bad at all, it's just an occasional carb craving. Easy enough to ignore but a nuisance still smile.gif It's actually my refeed days that I struggle to hit 3000 calories now, which used to be very easy. I try to eat sparsely throughout the day and hit dinner with about 1000 cal left. Last night was bacon and a whole ton of egg whites.

Do you count fiber? I have been, so it's included in my 90g carb, which usually accounts for 1/2-1/3 of my carb macro.
Edited by VLSI - 11/21/13 at 5:59am
post #36774 of 57266
Quote:
Originally Posted by jarude View Post

i am going to claim RHET "dat ass" title from u, just wait~

Come at me brah! No homosexual.
Warning: Spoiler! (Click to show)
post #36775 of 57266
Quote:
Originally Posted by VLSI View Post

Do you count fiber? I have been, so it's included in my 90g carb, which usually accounts for 1/2-1/3 of my carb macro.

Not really.

I do Carb Backloading / IF with one small pre workout meal so I load up with a ton of starchy non fibrous carbs post workout. I don't know if it matters, but you're supposed to limit fiber if you carb backload for some scientific reason stated in the book. I get around 550-575g of carbs on workout days with pretty much all of them coming in a 3-4 hour window. Would be pretty much impossible to hit that amount with fibrous carbs.

 

I naturally tend to 25g or whatever the daily recommended minimum is with green veggies early in the day and then trace amount from fruit and rice later in the evening. I eat more fiber on rest days.

post #36776 of 57266
Quote:
Originally Posted by Coldsnap View Post

Come at me brah! No homosexual.
Warning: Spoiler! (Click to show)

post #36777 of 57266
hah
post #36778 of 57266
Quote:
Originally Posted by jarude View Post


i am going to claim RHET "dat ass" title from u, just wait~

I have this hands down.

Kept my ass up deadlifting last night, dropped down 10 lbs just in case, handled it no problem, didn't even chalk on the first set haha. Still having grip issues, not sure what's going on with that but I was at least able to get through it.
Edited by Khayembii Communique - 11/21/13 at 7:28am
post #36779 of 57266
Finally found a use for the leg press machine -- calf extensions. icon_gu_b_slayer[1].gif

Like these MUCH better than standing calf raises. On my way to juicy calves!
post #36780 of 57266
Thread Starter 
Quote:
Originally Posted by conceptionist View Post

If you have to get that low, you've probably done some damage to your metabolism. 
I would keep refeeds in and up the activity in form of more low intensity cardio when the calories get really low.

VLSI: if you've got serious problems with hunger, here some stuff you could try:

- Eat more fiber
- Eat more calories later in the day. Most people find it way easier to eat less during the day than around dinner. Going to bed hungry sucks.
- Reduce meal frequency. If I only had 2000 cals to eat a day, I'd probably split that over two meals, three at most. 
- Eat more protein. Protein has the best satiety per calorie. I did LBM * 1.5 or more during my cut.
- Eat more bland and dry food. Cut down on sauces or dressings. This one sucks, but it really works.
- No liquid calories. That includes protein shakes and any type of oil.
- Less variety in your meals. It has been proven that the more food choices you have, the more you eat. That's why you can cram down 2000 calories at a buffet but not by eating plain chicken breast and potatoes with nothing else.
- All vegetables you eat should be green and fibrous. Everything else gets thrown out if you really want to get the most satiety per calorie.
- If you make porridge, like oats, cook it several times by adding more and more water. That'll bump up the volume of the food.
- Drink 3 to 5 glasses of water at the start of every meal.
- Stop frying your food in oil or butter. Boil or cook it in the oven.
- No calorie dense food like nut butters, nuts, avocado, mayo, etc.. 

Oh, ok.

well-I-guess-thats-that-other-eccbc87e4b5ce2fe28308fd9f2a7baf3-1414.jpg
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