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Random health and exercise thoughts - Page 3636

post #54526 of 57256
Quote:
Originally Posted by jarude View Post



On the diet note, how in the hell do people manage to eat less fat? My current macro ratio for the day is looking like 49% fat, 39% protein and 12% carbs (110g, 200g, and 63g respectively) and that's it for my daily cals. Obviously "lol don't eat 6 eggs in butter for breakfast fatboy" but I'm having trouble sticking to only one scoop of whey per day otherwise.
Heh, no worries. FWIW I was speaking about accessory movements - big lift progression is it's own area for sure, but for people stuck on the same weights/reps for other movements, going through a set range and then dropping reps once you up the weight and build back up again is pretty simple and dumb-proof. Also, I hate to be that guy but my default go-to template is one from John/charly's coach, so I think that counts...

And where are these fancy programs by elite coaches for competitive lifters that you speak of? nest.gif

I cut on sub 20g of fat a day. To do this I pretty much only eat 0% fat yoghurt with oats or frozen berries, baked vegetables and 0 fat 0 sugar jello pistachio puddings. I don't really know how people eat meat and cut on very low fat.
post #54527 of 57256
Quote:
Originally Posted by jarude View Post

On the diet note, how in the hell do people manage to eat less fat? My current macro ratio for the day is looking like 49% fat, 39% protein and 12% carbs (110g, 200g, and 63g respectively) and that's it for my daily cals. Obviously "lol don't eat 6 eggs in butter for breakfast fatboy" but I'm having trouble sticking to only one scoop of whey per day otherwise.

 

Regular day for me is

Breakfast: oats, milk, 2 eggs, protein powder

Lunch: Some lean or semi lean (sub 10% fat)  meat, rice, veggies. fruit.

Training: Whey and carbs.

Dinner: Lean meat and carbs, say lean ground beef and pasta.

Pre bed: Oats, milk, protein powder/quark.

 

Comes out to around 3500-4000 cals, 200g protein, 60-90g fat, 500-550g carbs.

 

Eat less eggs in the morning, don't cook in oils (use the oven) and choose leaner meat.

 

 

Quote:
Originally Posted by jarude View Post

And where are these fancy programs by elite coaches for competitive lifters that you speak of? nest.gif

 

Sheiko, the Norwegian programs, and RTS for full methodologies and Smolov (the not so insane versions), RSR and the like for shorter stints used for a single lift.

post #54528 of 57256
All fair points. Only problem is I am on a pretty strict budget at this point (engagement ring + wedding + car died ffffuuuu.gif) and pork is pretty much the only meat I can afford to eat. Ground/whole chicken was on sale this week and I splurged a bit, but most days I am eating pork tenderloin. Looks like dropping my beloved 6 eggs in butter breakfast is the first step and going with egg whites is the sensible and obvious option, lol.

OV - could you expand on the "source of the fat" comment? IIRC the whole "eggs are bad for your cholesterol levels" thing was debunked, or is it an excess of fatty meats you're talking about?
Quote:
Originally Posted by GraphicNovelty View Post

1) Buy a sous vide machine

2) Buy bone in skin on chicken breasts and SV @ 150* for 1-4 hours.

3) Debone/de-skin, dice chicken and toss with whatever sauce/spice mixture you like, giving a quick cook in the pan in the pan, or make chicken salad with greek yogurt for added protein/satiety.

4) Buy a zojirishi rice cooker and always have brown rice on hand.

5) Snack on fruits and veggies.

With all that brotein you shouldn't have trouble eating at a deficit. I'm actually gonna try and hit a 750 cal deficit for as many days as possible.

Tell me more about sous vide - I was completely unaware such a thing existed until I saw the most beautiful steak ever on reddit that had been cooked in a SV machine. How practical is it?
post #54529 of 57256
There's no problem with the fat in eggs (arguably there IS a problem only if they're sweat shop eggs).
I just mean fats should be from nuts, good oils (olive oil straight from the jar, coconut oil, red palm oil) lean meats, grass fed butter and beef. Not from shitty sources. Like I said I average around 100g of fat a day which isn't "low", but all the fat comes from good sources.
post #54530 of 57256
Quote:
Originally Posted by conceptionist View Post


Sheiko, the Norwegian programs, and RTS for full methodologies and Smolov (the not so insane versions), RSR and the like for shorter stints used for a single lift.

I know a couple people who follow outlaw, they like it, but its like 3 hours a day.
post #54531 of 57256
When I need to play with macros I cut carbs. Im getting like 250-300/50-100/50 PCF right now and loving it. Good fats are good. Def gonna up my fat and carb calories equally once I start bulking again, instead of just carbs. They fuck with me.
post #54532 of 57256
I hit 20g fat easily, with 6g coming from fish oil, on high carb days while having around 12-16oz pork or chicken. Nonfat greek yogurt, protein powder, and good cookware are your friends
post #54533 of 57256
Quote:
Originally Posted by Cool The Kid View Post

When I need to play with macros I cut carbs. Im getting like 250-300/50-100/50 PCF right now and loving it. Good fats are good. Def gonna up my fat and carb calories equally once I start bulking again, instead of just carbs. They fuck with me.

 

300 grams of protein is very unnecessary though. 2 gram per kilo of bodyweight is what has been found to maximize gains. Might go a bit higher in a caloric deficit but I haven't seen any evidence of benefits over 2.5 per kilo of bodyweight.

post #54534 of 57256
Quote:
Originally Posted by fuji View Post

I cut on sub 20g of fat a day. To do this I pretty much only eat 0% fat yoghurt with oats or frozen berries, baked vegetables and 0 fat 0 sugar jello pistachio puddings. I don't really know how people eat meat and cut on very low fat.

What? I eat sooo much meat on a cut. Lean meat is insanely satiating, too.
post #54535 of 57256
Quote:
Originally Posted by jarude View Post

All fair points. Only problem is I am on a pretty strict budget at this point (engagement ring + wedding + car died ffffuuuu.gif) and pork is pretty much the only meat I can afford to eat. Ground/whole chicken was on sale this week and I splurged a bit, but most days I am eating pork tenderloin. Looks like dropping my beloved 6 eggs in butter breakfast is the first step and going with egg whites is the sensible and obvious option, lol.

OV - could you expand on the "source of the fat" comment? IIRC the whole "eggs are bad for your cholesterol levels" thing was debunked, or is it an excess of fatty meats you're talking about?
Tell me more about sous vide - I was completely unaware such a thing existed until I saw the most beautiful steak ever on reddit that had been cooked in a SV machine. How practical is it?

Just do what I do: two whole eggs and as many egg whites as you want. Scramble that bitch with 2% cheddar or fat free cheese and some green onions.
post #54536 of 57256
Quote:
Originally Posted by conceptionist View Post

300 grams of protein is very unnecessary though. 2 gram per kilo of bodyweight is what has been found to maximize gains. Might go a bit higher in a caloric deficit but I haven't seen any evidence of benefits over 2.5 per kilo of bodyweight.
It's not hard for me to get. I am in a cut and I prefer protein to carbs at the moment. Once I get back in a bulk I will dial it back to 200 or so most likely, with more whole food and less whey.
post #54537 of 57256

I thought you're supposed to cut carbs instead of fat? I get something like 150g of protein, 100g of fat and anywhere from 80-200g of carbs on a 2k diet.

 

Btw hit two plate bench 1RM today, 1 year + 1 month after started lifting and couldn't bench 1 plate.

post #54538 of 57256

There's no One Diet™:foo:

 

It all depends on your preferences, training, insulin sensitivity, eating pattern, supplementation, etc. However, carbs are the macro that's usually manipulated because protein and fat are generally static throughout a diet.

post #54539 of 57256
Quote:
Originally Posted by accordion View Post

I thought you're supposed to cut carbs instead of fat? I get something like 150g of protein, 100g of fat and anywhere from 80-200g of carbs on a 2k diet.

Btw hit two plate bench 1RM today, 1 year + 1 month after started lifting and couldn't bench 1 plate.
Yea I cut carbs big time. I was getting like 400g on my bulk.

2 plates is good money. It took me like 4 years to even approach 2 plates as I had no idea what I was doing. I still don't but I can at least throw up 2 plates for a few reps now.
post #54540 of 57256
Any lower than that, you're pretty much stuck with eating chicken breasts.
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