Health & Physical Fitness/Training Thread

[Chris]

LFG!

 

[purbeast]

I did it but it was kinda rough. Had a great workout actually lol. No clue how but I did!

 

[Chris]

Showing up is 90% of the battle. 👊🏼

 

[Chris]

I am on day 6 of making a significant change to my diet. I have eliminated the majority of carbs, settling at about 50 or so grams per day, and reduced my total calorie intake to 10g per lb of bodyweight. Though I am using all of my inherent discipline, I am impatiently waiting for it to become easier. That will come but I wish it would hurry up. At times throughout the day...I'm dying over here. :I

 

[skinsmarydu]

Celery with peanut butter can be your friend.

 

[purbeast]

I am assuming you mean you have reduced your calorie intake to 10 calories per pound of body weight? You said 10g and I had to read that line like 5 times before I realized that I think you meant 10 calories.

I'm not sure how much you weigh but that could potentially be too few calories.

If you aren't obese and are trying to lose a healthy weight to lean up, a pace of like .5% - 1% of your body weight per week is a good rate to aim for.

Remember, it's not a sprint - it's a marathon.

 

[Chris]

I am assuming you mean you have reduced your calorie intake to 10 calories per pound of body weight? You said 10g and I had to read that line like 5 times before I realized that I think you meant 10 calories.

I'm not sure how much you weigh but that could potentially be too few calories.

If you aren't obese and are trying to lose a healthy weight to lean up, a pace of like .5% - 1% of your body weight per week is a good rate to aim for.

Remember, it's not a sprint - it's a marathon.

Yes, my error, 10 calories per pound of bw. I currently weigh 181 and am 6’. My base metabolic rate is 1996 kcal per day. So at -10 kcal per pound I’m reducing to 1810 ish, so a reduction of only 186 +/-. I have been a fitness enthusiast and advocate for about 50 years and a trainer and coach for 15 of those years until recently. So I’m very comfortable with my knowledge and approach in this area. In short, I’ve got this.

Thank you though for your interest and for sharing your thoughts and concerns. Sincerely. 👊🏼

This is me from 5 years ago at the age of 62. My goal is not to match but to get closer to that. Outside of the lower abdominal ‘fluff’ that I have accumulated since retirement, I am still in better condition than probably 99% of my age group and probably in significantly better shape than that of any age group male older than 40.

 

[purbeast]

Damn good job man, I hope to be in that shape when I am your age. You have me by about 24 years so I have a ways to go!

I too am starting to eat healthier and try to lean up a bit. I haven't weighed myself in a while but I am guessing I am around 207-210 right now and will try to get down to like 198-195 and see how I am feeling size wise. I just don't like to lose too much of my size when I lean up but I do like seeing my abs become more defined and the vascularity all around start to show up more.

I too am doing a lower carb type of diet as well. It has always just worked for me doing it that way. I don't do 0 carbs or anything but just try to cut out the junk carbs and not eat as much rice. I also eat low carb tortillas and am taking Celltech creatine which is like 75g carbs itself, so I'm probably more like under 100g net carbs when I lean up, which is lower than I normally would be by quite a bit.

And speaking of which, I'm about to head out to hit shoulders and traps at my gym!

 

[Chris]

It’s a marathon, not a sprint. 😉

The most important consideration at this age is to intelligently prioritize recovery (always important but often overlooked) more than ever. Forever I followed a 2 day on/ I day off schedule (3 way split routine). Now it’s 1 on/1-2 off depending on a couple of metrics I have learned to trust.

Last week at 67.

 

[Chris]

At purbeast - please feel free to add, well, basically anything to this thread. Workout summaries, strategies, accomplishments, etc. It gets a little lonely here. I realize this thread will never compete with the eating and drinking threads but I have high hopes that maybe someone at sometime just might be motivated to make some changes from reading it.

 

[purbeast]

Only thing I wish I learned earlier in my fitness career was to do proper form over ego lifting. I've slowed my reps down and drop weight for most exercises. I've had nagging injuries forever especially my right shoulder and it still isn't healed, but I lift through it and lift smarter about it.

And definitely listen to your body lol. Don't try to push through things.

If you have actual pain doing something - STOP!

You also have to realize the difference between stuff aching and being in pain though, which can take some experience when it comes to lifting.

(sorry just rambling now)

 

[Chris]

I see it every time I’m in the gym no matter which country. I just shake my head.

Proper form/technique, proper range-of-motion, and proper rhythm are missing from most of the lifters I witness. It is very obvious that a desire to lift as much as possible leads to less improvement, takes more of a toll on the system, more of a toll on the joints, ligaments, connective tissue etc, and leads to more injuries than most seem to realize. I see so many using a ton of momentum and ‘body language’ to move weight that is too high and wish I could have 30 minutes with them. Not only would they have improved results but would also achieve better and safer results. But…

Testosterone will be testosterone, so…

 

[Chris]

Many people, including fitness advocates and those with diabetes, naively believe that white rice is a culprit against their goals of lowering unwanted sugar spikes and their associated insulin response.

The good news is that there is a hack where you can both enjoy white rice and benefit from it’s positive nutritional value. A hack that changes it from a simple carbohydrate with a high-glycemic index food to one that has a low-glycemic load with resistant starch that isn’t converted rapidly into blood sugar.

The hack? Refrigerate freshly cooked rice for 24 hours. That’s it. Easy, peasy.

Here are the receipts-

Checking your browser - reCAPTCHA

pubmed.ncbi.nlm.nih.gov

 

[Chris]

Apologies to KDawg but I have slightly altered the thread title to include ‘health’ so that this thread can be more inclusive for anyone looking to improve their metabolic reality beyond just going to the gym, or not.

 

[Riggo Reincarnated]

How do you break sugar addiction? I tend to have a desire to eat too many carbs/simple sugars after working out and before going to sleep.

 

[pwyl]

Most people need a big scare to finally make real diet changes. Mine was a 9.7 a1c. Sugar cravings are the worst. I cut them completely and it was awful for a couple months and then finally I got used to it. But even now if I have a little sugar the cravings come back.

 

[Chris]

Props for making that change. Most, despite facing bad health markers, simply can’t. Nearly everyone says they want to improve their physical condition, a very few actually do.

 

[purbeast]

How do you break sugar addiction? I tend to have a desire to eat too many carbs/simple sugars after working out and before going to sleep.

It's just will power for the most part. But after you stop doing it for like a week, the cravings go down.

Also, this may seem really simple, but it will help - simply stop having access to those things. Don't buy them and put them in your house. If they aren't in your house, you won't be able to eat them. It's crazy how full peoples pantries are with junk food and how common that is in most homes. We have junk food in ours too but it's the same few things.

I have a huge sweet tooth in general but usually I can flip on a switch when I want to start eating better to lean up. And that will be when I'm going from eating basically whatever I want and not caring while bulking, which includes junk food too. I have kids so we always have access to stuff though but they typically only like the select few things, which I do too don't get me wrong, but like I said after that week or so of not snacking daily, my cravings go down dramatically.

Another thing that helps me is that I drink sugar free soda daily. It helps satisfy that sweet tooth craving. I'll have Coke Zero or Diet Dr. Pepper most days.

 

[Chris]

x2 on purbeast’s response. Nobody has ever had more of a sweet-tooth than I used to have. Nobody. I took the plunge many years ago after being concerned and troubled by my blood triglycerides. The cravings went away pretty quickly, 7-10 days iirc. Like he said availability is key. If it’s not in your house, it’s not in your mouth.

I used to drink about a six-pack of canned Pepsi daily back in the day. Now I have one zero sugar ginger ale per day most days. Simple carbs are also a big culprit because your system quickly converts them into sugar. Additionally, look at the nutritional labels of nearly all processed foods. You will see that the manufacturers include sugar even in items that you would never suspect.

 

[purbeast]

x2 on purbeast’s response. Nobody has ever had more of a sweet-tooth than I used to have. Nobody. I took the plunge many years ago after being concerned and troubled by my blood triglycerides. The cravings went away pretty quickly, 7-10 days iirc. Like he said availability is key. If it’s not in your house, it’s not in your mouth.

I used to drink about a six-pack of canned Pepsi daily back in the day. Now I have one zero sugar ginger ale per day most days. Simple carbs are also a big culprit because your system quickly converts them into sugar. Additionally, look at the nutritional labels of nearly all processed foods. You will see that the manufacturers include sugar even in items that you would never suspect.

I had no clue there was sugar in the Lawry's garlic salt that I use all the time until I was at the beach with my brother and he said he doesn't use it because it has sugar in it.

I still use it though lol. It's good stuff.