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Random health and exercise thoughts - Page 3152

post #47266 of 57260
Quote:
Originally Posted by Coldsnap View Post

Shit lost 3 lbs last week. Can't get enough food in my mouth working 60 hour weeks.. also my sleep is shit. I use to be awesome at sleep but running at work all day then I get home at 9:30 all wired from being active at work and under fluorescent lights all day. Can't seem to wind down? Anyone got tips? Tried melotonin and ZMA and it worked OK but not good enough. I was thinking of dating Vit D tablets throughout the day, that might help.
Read something paper based before bed (i.e. no computer/tablets)
post #47267 of 57260

Either my metabolism is fucked or I've been sitting at the same weight too long.

 

5 weeks ago I weighed 204lb, I went home for 3 weeks and didn't train at all and ate a whole bunch of nostalgic awesomeness (like 2-3 chocolate bars/day, donuts, pizza, fish and chips, 2-3 bowls of cereal/day, all kinds of pastries and cakes, about 2/day) and very little protein (30g in a shake in the morning and some kind of fish/meat at dinner). I tracked a few days just to see what I was getting and the average was 5,200cals, with 68g protein.

So when I got back home I weighed 201lb, actually lost weight. So the first week back I knew I would be weak and not getting the most out of training so I was eating 2000cal/day at <50g carbs, all coming immediately pre and post workout. At the end of that week I was 205lb (weird, but whatever, probably regaining some muscle density and water). Then last week I was at 2,800cals and 125g carbs and weighed in at 198 this morning.

 

I know a week isn't really enough to tell, and +/- 5lbs doesn't mean a whole lot either, but I've been sitting at 200-205 for about 3 years now.

post #47268 of 57260

Can you guys recommend a fat shredder besides animal cuts? Wanted to try something different after my 3 weeks. Thanks.

post #47269 of 57260
Yea, it's called fix your diet.
post #47270 of 57260
Quote:
Originally Posted by skeen7908 View Post

Kirsten Dunst waaaaaay nicer body than expected

Just goes to show you dont know until you unwrap it
he speaks the truth
post #47271 of 57260
Where these kd pics at?
post #47272 of 57260
Quote:
Originally Posted by OccultaVexillum View Post
 

Either my metabolism is fucked or I've been sitting at the same weight too long.

 

5 weeks ago I weighed 204lb, I went home for 3 weeks and didn't train at all and ate a whole bunch of nostalgic awesomeness (like 2-3 chocolate bars/day, donuts, pizza, fish and chips, 2-3 bowls of cereal/day, all kinds of pastries and cakes, about 2/day) and very little protein (30g in a shake in the morning and some kind of fish/meat at dinner). I tracked a few days just to see what I was getting and the average was 5,200cals, with 68g protein.

So when I got back home I weighed 201lb, actually lost weight. So the first week back I knew I would be weak and not getting the most out of training so I was eating 2000cal/day at <50g carbs, all coming immediately pre and post workout. At the end of that week I was 205lb (weird, but whatever, probably regaining some muscle density and water). Then last week I was at 2,800cals and 125g carbs and weighed in at 198 this morning.

 

I know a week isn't really enough to tell, and +/- 5lbs doesn't mean a whole lot either, but I've been sitting at 200-205 for about 3 years now.

 

There's no way you'd eat all that and only reach 68 grams of protein.

A regular sized pizza with cheese and some ham probably has about 40-50 grams. Cereals have roughly 10g of protein per 100g. Fish and chips probably has about 15g per 100g.

With no real idea of how much you ate, 5200 calories sounds like an exaggeration (its a ton of food, even in cakes).

 

Also, you know that different scales will give you different numbers? I suddenly weigh 5 pounds more simply by moving my scale 3 feet to the side. The same can be said for switching to a whole another scale or weighing myself at another time of the day.

post #47273 of 57260
Conceptionist did you start to feel like absolute shit when you got down to 6% bf? I'm around 8ish, veins over my abs , everything is visible without any flexing, but I feel horrible. Kind of depressed, no energy, get kind of nauseous lifting and lower body strength is really dropping off. Could probably barely pull a 190kg or so deadlift.
post #47274 of 57260
Quote:
Originally Posted by conceptionist View Post

There's no way you'd eat all that and only reach 68 grams of protein.
A regular sized pizza with cheese and some ham probably has about 40-50 grams. Cereals have roughly 10g of protein per 100g. Fish and chips probably has about 15g per 100g.
With no real idea of how much you ate, 5200 calories sounds like an exaggeration (its a ton of food, even in cakes).

Also, you know that different scales will give you different numbers? I suddenly weigh 5 pounds more simply by moving my scale 3 feet to the side. The same can be said for switching to a whole another scale or weighing myself at another time of the day.

Well. Yes and no.
I only count singular macros for the most part. Eg/ a cup of oats has 8-10g of protein, but I only count the carbs. 200g of chicken has 8-12g fat, I only count the protein etc. junk foods that are heavy on multiple macros I usually count more. But yeah a margarheta pizza I'm only counting carbs, fat and cals, not protein. So yeah you're right it's probably closer to 150g of protein, it's just the way intend to count macros combined with the fact that I rarely eat shitty food so I wasn't used to tracking it.
post #47275 of 57260
Quote:
Originally Posted by fuji View Post

Conceptionist did you start to feel like absolute shit when you got down to 6% bf? I'm around 8ish, veins over my abs , everything is visible without any flexing, but I feel horrible. Kind of depressed, no energy, get kind of nauseous lifting and lower body strength is really dropping off. Could probably barely pull a 190kg or so deadlift.

 

Yep, absolute shit would be a good way to describe it.

Constantly light headed, tired, unsocial, couldn't think straight at school, no desire to do anything other than resting, training or eating, etc. After every training session I had this overwhelming feeling of exhaustion both physically and mentally, like my mind was all foggy. Crazy looking back at it now. Will never go that low again unless some form of competition is involved.

 

I also had vains over the lower abs, but apart from that it looked pretty brutal tbh. Vastly improved facial aesthetics was probably the only flattering part about being that lean. 

 

Lost strength on deadlifts by the last 2-3 weeks when the final pounds came off. All heavy squats and presses were grinders at that point.

I can tell you though, that you will stay very lean for very long if you don't increase the calories too fast when you decide to end the cut. I stayed sub 10% for half a year while being able to eat 1000+ more calories a day than at the end of the cut. It felt like my body had re-programmed itself to be very lean and wouldn't gain weight as fast as it should've by the calories I was eating. I think it's called "body fat set-point".

post #47276 of 57260
Oh and yeah the difference in scale I'm aware of. I try to always use the surgeons scale (thing with the little weight increments that you slide up and down until the bat is balanced) first thing on a Monday morning. Buy even so, shifting 5lbs one way or the other could mean 100 different things without actually being a result of fat/muscle gain/loss.
It's just kind of hit me that I've been sitting at the same general weight for about 3 years. Thinking I should make more of an effort to eat more and grow a bit.
post #47277 of 57260
Quote:
Originally Posted by OccultaVexillum View Post


Well. Yes and no.
I only count singular macros for the most part. Eg/ a cup of oats has 8-10g of protein, but I only count the carbs. 200g of chicken has 8-12g fat, I only count the protein etc. junk foods that are heavy on multiple macros I usually count more. But yeah a margarheta pizza I'm only counting carbs, fat and cals, not protein. So yeah you're right it's probably closer to 150g of protein, it's just the way intend to count macros combined with the fact that I rarely eat shitty food so I wasn't used to tracking it.

I can understand why you'd do it for the practical reasons, but it makes no sense in regards to how your body works.

If you're getting enough protein per day (for you that'd prob by 150g), it doesn't matter a lot where it comes from and if not every single meal has a complete protein profile, since the meals will complement each other over the day. If you only count the foods dominant macros, you'd prob be overshooting your needs, esp protein. But if it works for your goals, by all means.

post #47278 of 57260
Quote:
Originally Posted by conceptionist View Post

Yep, absolute shit would be a good way to describe it.
Constantly light headed, tired, unsocial, couldn't think straight at school, no desire to do anything other than resting, training or eating, etc. After every training session I had this overwhelming feeling of exhaustion both physically and mentally, like my mind was all foggy. Crazy looking back at it now. Will never go that low again unless some form of competition is involved.

I also had vains over the lower abs, but apart from that it looked pretty brutal tbh. Vastly improved facial aesthetics was probably the only flattering part about being that lean. 

Lost strength on deadlifts by the last 2-3 weeks when the final pounds came off. All heavy squats and presses were grinders at that point.
I can tell you though, that you will stay very lean for very long if you don't increase the calories too fast when you decide to end the cut. I stayed sub 10% for half a year while being able to eat 1000+ more calories a day than at the end of the cut. It felt like my body had re-programmed itself to be very lean and wouldn't gain weight as fast as it should've by the calories I was eating. I think it's called "body fat set-point".

Walking home from the gym after cardio I was tired as fuck and it started to rain. Literally felt like crying, considered taking a taxi to my flat 5 minutes away. Facial aesthetics have improved, cheek bones look like triceps on my face and my eyes look really big. I'm definitely going to reverse diet and go back up gradually. A week ago my parents came to london so I had a fairly big cheat day, visible fat gain the next day, not having all this work be for nothing. I'm on 2500 cals 185 protein, 350 carb, 28 fat doing an hour of LISS a day and lifting for about an hour + about 100 pull ups and dips through the day since im done with work. I'm thinking something like 250-300 cals per week extra until I hit my maintenance and then go maybe 500 over for a lean bulk. I don't want to go through cutting this much fat again next summer so i'm definitely not going to be as messy as I was last year with the bulk. No more smashing a 5 pack of donuts on the walk to the gym and 3 kinder buenos post work out.


Lying in bed eating my protein diet ice cream playing final fantasy 2 on my iphone being a miserable bitch now. Not even really sure why i'm doing this, I wanted to be shredded for the start of uni so I can fuck freshers, but this doesn't even look that good, I could put on 10lb of glycogen and water and it'd probably be more attractive.
post #47279 of 57260

@fuji

 

Btw, I think that being that lean seriously messed up my hormones. Without suing it as an excuse, my guess is that I'd be stronger and bigger atm if I wouldn't have cut that low, also taking into account the missed weeks of calorie surplus.

 

This decently new study demonstrate the effects severe cutting has on natural lifters:

Quote:
Bodybuilding is a sport in which competitors are judged on muscular appearance. This case study tracked a drug-free male (aged 26-27) bodybuilder for the six months prior to and following a competition.

PURPOSE:

The aim of this study was to provide the most comprehensive physiological profile of bodybuilding competition preparation and recovery ever compiled.

METHODS:

Cardiovascular, body composition, strength, aerobic capacity, critical power, mood state, resting energy expenditure, hormonal and other blood parameters were evaluated.

RESULTS:

Heart rate decreased from 53 to 27 bpm during preparation and increased to 46 bpm within one month following competition; brachial blood pressure dropped from 132/69 mmHg to 104/56 mmHg during preparation and returned to 116/64 mmHg at 6 months following competition; percent body fat declined from 14.8% to 4.5% during preparation and returned to 14.6% during recovery; strength decreased during preparation and did not fully recover during 6 months of recovery; testosterone declined from 9.22 ng/mL to 2.27 ng/mL during preparation and returned back to the baseline level, 9.91 ng/mL, following competition; total mood disturbance increased from 6 to 43 units during preparation and recovered to 4 six months following competition.

CONCLUSIONS:

This case study provides a thorough documentation of the physiological changes that occurred during natural bodybuilding competition and recovery.

Int J Sports Physiol Perform. 2013 Feb 14. Natural Bodybuilding Competition Preparation and Recovery: A 12-Month Case Study.

 

Now, I don't know if your potatoes will be of help with this.

 

Edit:

Lol, I actually took a cab from the gym a couple of times when I was too tired to walk the 15 minutes. Yeah, I'm pretty much doing a lean bulk. Lots of carbs, enough protein and low-moderate fat, all good foods. 1-2 cardio sessions a week. Have gone up about 25 pounds since the end of the cut but can gain another 10-15 without getting fat.

post #47280 of 57260
Quote:
Originally Posted by conceptionist View Post

I can understand why you'd do it for the practical reasons, but it makes no sense in regards to how your body works.
If you're getting enough protein per day (for you that'd prob by 150g), it doesn't matter a lot where it comes from and if not every single meal has a complete protein profile, since the meals will complement each other over the day. If you only count the foods dominant macros, you'd prob be overshooting your needs, esp protein. But if it works for your goals, by all means.

Yeah I really shouldn't do it anymore.
Long story short, about 7 or 8 years ago when I competed in strong man I had a guy called Shelby Starnes doing my diet. That was the way he had me counting macros. I'm sure he's probably changed his methods and there's probably a lot of nuances that I have gradually forgotten over time, and my goals nowadays are completely different to then as well, I should just track it all.
From what i remember, the main reasoning was that I wasn't a bodybuilder, so instead of counting to make sure I wasn't getting too much of each allotted macro, I was counting just to make sure I was getting enough of each macro.
So if my carb goal was 500g, if you count the incidental carbs in all of the foods you eat that might add up to an extra 80-100g of carbs, he would rather I made sure I was getting the 500g from "carb" foods, rather than as a side effect of a fat or protein food. If that makes sense.
Either way, I was 247lb eating 5000 cals a day then, now I'm 200 eating ~3000 cals and trainin a hell of a lot differently.
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