BG Fitness Fanatics II: We Work Out

[Zetanio]

The other thing is to have a biometric analysis done to calculate your body's unique basal metabolism. Then you'll have an idea for your minimum calorie needs and be able to better calculate the number of actual calories per meal you should be eating. So for example mine like 1750 cal. Hypothetically I shouldn't be eating more than 400cal per meal if I eat 4 times a day.

As your lean mass increases, so does BMR and your body's ability to manage calorie loads.

also quit drinking.

[kuronosan]

Echo that since alcohol carries a generous calorie amount itself.

[Zetanio]

you were where i was like.... 4 years ago.

don't be too drastic as you'll just ragequit. if you don't have existing injuries or old things flaring up, awesome! be real candid with the PT person if you have ANY real pain. Avoiding injuries is the number one thing besides eating, your knees, hips, and back will be very very easy to hurt the first few months.

honestly if you just stop eating out (which is REAL EASY TO SAY TRUST ME I KNOW I AM THE SAME FUCKIN WAY) and just walk a few solid miles a day, you'll see immediate benefits. drinking water and nothing else for like a month is a great way to reset yourself too. If you find yourself really wanting a burger or something, MAKE ONE! The calories will be lower and it will taste better than the bullshit you get from whateverburger or mcdickles.

[Zetanio]

the whole rah rah push through pain thing applies only when you are already a not-fat and in good working order. fuck that shit, be sensitive to your body's needs and drinking more water.


drink more water though. 70-80oz a day is more than enough unless you're constantly thirsty.

[Zetanio]

feel free to PM me for recipes and stuff or whatever, i started swimming to do the same thing you're doing now and i am way way way better off now. esp sleepin

[Zealot]

I use ChatGPT to track my calories, too. It can even take meals you don't know the calorie counts on and if you give it the recipe it can come back with a pretty good estimate.

Sent from my SM-N981U using Tapatalk

[Anoat]

I don’t typically drink anymore and haven’t really since the pandemic. This was kind of a rare occasion for me since I was bored as fuck with power outages and needed a lil stress relief. But before that I don’t think I’ve had so much as a beer in 6 months or so.

The PT did do an analysis with the machine thingy I don’t know what it’s called, but it’s what calculated my BMI and stuff and she noted my “muscular skeletal structure” was very high. She said most men my age and height are in the 40-60 percentile, I was in the 90th percentile. I asked if that was good or bad and she kinda shrugged and said it’s both. It’s good in that the skeletal system is strong, it’s bad because it’s likely strong because it’s been holding up my fat my whole life, and if I had been steady working out all this time I’d probably be ripped. Basically I’m fat but I’m not melted pudding.

[Yabby]

This is a pretty good plan.

That's a lot of protein

I joke.

I aim for about 240 grams of protein a day, but since I'm currently cutting, I need to stay disciplined. I've found that maintaining a high protein intake helps me manage my overall eating habits. If you're targeting 240 grams of protein on an 1800-calorie diet, indulging in a pop tart in the morning will make it difficult to reach your goal.

[Andalusian girls]

lot of good advice already here re eating not drinking your calories, aiming for general protein-heavy macros, salmon and chicken and prepping your veggies will be your best friends, and not pushing too hard initially.

will say by far the biggest challenge will be consistency. very easy to be 100% on diet and exercise for a week, a month, then slide and tell yourself you'll go tomorrow, you'll cheat today, you'll make up whatever whenever and then fully lapse. much harder to hit 85% consistency for 6 months. more than planning even motivation will be the biggest determiner of success. much easier if you have people to lift with, join a walking/hiking group, have a consistent weekly appointment with personal trainer you'll feel guilty about missing, post consistent progress updates here, etc.

[Yabby]

Absolutely, consistency is the challenging part. The key is to discover enjoyable foods that won't sabotage your diet. The difficulty lies in the fact that there's no one-size-fits-all solution—what works varies from person to person. This is why numerous diets exist; each one is effective for someone.

Here's a personal tip:
Meal prep whenever possible or keep pre-made meals from the store that align with your calorie goals. The biggest obstacle is needing to eat and not having something convenient available. When you're hungry, it's easy to give in to temptation and eat something unhealthy.

If you have some money to spend, consider investing in a Ninja Creami. It can transform protein shakes into ice cream, which helps me stay on track by satisfying my cravings for ice cream.

Favorite one: Chips Ahoy
3 scoops of Ghost Chips Ahoy protein
560ml of Fat Free Ultra Filtered Fairlife milk.

Is is fucking fire.

Total calories is 660, with 105 grams of protein. I only eat half at a time and it fills you up.

[Zetanio]

i eat a LOT of the "light ice cream" stuff from Halo Top. the peanut butter flavor is by far the best.

yeah, lots of good advice from peeps here. good job bg and anoat you can do it don't be a casual.

[Meresgi]

the whole rah rah push through pain thing applies only when you are already a not-fat and in good working order.

Even then don't push through pain unless said pain is just lactic acid build up obviously! Remember too that being sore after a workout =/= a good workout. Track your stats and start to learn how your body feels to get an idea of when you're going to hit failure on a lift. Also don't go for big numbers or PRs, great way to injure yourself and no one cares outside of powerlifting how much you can bench. Deadlifting is trash exercise and only good for powerlifting, same for flat bench and barbell squats.

Hello BG gym bros I can finally join you in here now after a decade. I’ve joined a gym and got a PT to help whip my ass in to shape for my 5k in January.

They’ve laid out a plan for me that includes

3-4 gym visits per week
160g of protein every day
2 servings of veggies every day
*At least* 85 ounces of water every day

The food prep is all on me so any pointers on how to reach that goal without ya know eating terrible junk food would be appreciated

4 days a week for gym, makes it easy to do a decent split. Make sure to hit each body group twice a week. Don't need a full week to rest muscles and don't even need more then a day to rest things like triceps,traps,biceps,forearms.

160g protein every day, how much do you weigh? Don't actually need 1g/1lb of protein, it's a myth. Don't shoot for a specific number really and instead just make sure there's protein/carbs in each meal and not a lot of fat (but you do NEED fat)

Like others have said, cut drinking to maybe 1-2 days every other week or completely if you can.

85 ounces of water same as protein, drink water throughout the day but you don't need to be hitting a certain amount of water. Start always having a cup of water at your desk and obviously water bottle with you during workout. Learn to listen to body and drink when you're thirsty. Cutout any soda or anything else aside from fat free milk.

[Starby]

My motivator when I don't want to workout is my own personal 15 minute rule. If I still feel achy and unmotivated after 15 minutes I just call it quits. Knowing that I have permission from myself to stop helps me start.

I think I've used it 5 times or less in all my years running every day.

Motivation follows action

[Anoat]

So day 1 yesterday was cardio, it was basically just alternating between treadmill, stationary bike, rowing machine etc for about 40 minutes. I definitely got a good sweat and heart rate going, but didn’t feel like they kicked my ass. Felt really good for a couple hours after the workout. Felt a little bit sore later in the night after my body cooled down but woke up this morning feeling just fine. Today was day 2 and it was strength conditioning. Since I am a newb at this the entire class was mostly just learning forms of exercises I’ve never seen before, a few lunges and bench reps and ended with a 2 minute plank which fucking sucked. But other than that plank it was really good. Feeling a bit more sore today than I did yesterday but overall feeling positive still. My next class is on Saturday morning and it’s a recommended beginners class to work on form some more which i definitely agree I need to get down before I start going harder.

[Anoat]

What’s the consensus on turkey burgers or turkey sausage? I figure the protein is good but sausage probably really high in sodium

[Zetanio]

What’s the consensus on turkey burgers or turkey sausage? I figure the protein is good but sausage probably really high in sodium

i do lettuce wraps with ground turkey at least once a week. not a fan of the burger form because you need to add a binder otherwise it kinda falls apart.

[Yabby]

I normally just buy the lean red meat, personally. 93% or above, and the calories are close to chicken/turkey. I tend to buy the chicken patties from Costco (10 or 12 pack I can't remember) with the 50-calorie buns. You can make really tasty burgers and not feel like shit afterward.

[Zealot]

Try these chicken meatballs with sweet potato mash, never steers me wrong, about 450 calories per serving: https://munchinwithmaddie.blog/glute...t-mash/#recipe

[Yabby]

Speaking of sweet potatoes. Costco has sweet potato fries.... toss them in the air fryer and that shit is GOOD. This is coming from someone who hates normal sweet potatoes

[Meresgi]

What’s the consensus on turkey burgers or turkey sausage? I figure the protein is good but sausage probably really high in sodium

Just got done eating a turkey sausage with peppers on a roll. They are awesome, same for the burgers. I've replaced pork/regular hotdogs and sausages and all that with pure turkey. Chicken and turkey all the way.