BG Fitness Fanatics II: We Work Out

[Moss]

And i like eating one meal at a time because regardless of what or how much i eat im full after it for the entire day so i like to just eat what i need for the entire day in a 30min powerfeed.

that's bizarre. I have a hard time gorging myself, but even if I'm completely full I get hungry again in 1.5-2 hours

[Milkster]

I am hungry for the entire day, I hate you, let's switch.

Also I'm 29 and used to have a hyper metabolism that I think I abused too much with some funtime mmo addiction. Also I was trying to lose weight, hence the deficit. Lost about 30lbs in 4 months.

You didn't have a hyper metabolism, you just ate less calories than you thought you did.

[Celeras]

So I don't post in here very often because I don't work out regularly. I'm part of the reason your gym is so crowded right now, don't worry I'll be gone in six weeks.

But what Guitarman wrote and Celeras agreed with was what I thought was accepted practice. That a workout routine needed to change every so often to change how the muscle responded.

But CS posted the video of the guy explaining his position, and it seems reasonable.

Does anyone have some handy links to reputable sources on the topic?

I've googled, but I dunno what to trust really.

Here's the standard writeup on the Texas method. It's quite popular and for good reason, and you may want to request a similar source for those here saying otherwise (spoiler: you won't get one). Switching up high rep/high weight as part of your weekly routine can be extremely beneficial: http://www.powerliftingtowin.com/texas-method/

Regarding muscle confusion, CS's video isn't really wrong. The guy is right in saying that any good routine will already have these elements worked into it to avoid plateauing. However if you've ALREADY plateau'd, then your routine is already faulty in one manner or another.. and that's why switching it up can be good advice and show you results.

[Milkster]

Here's the standard writeup on the Texas method. It's quite popular and for good reason, and you may want to request a similar source for those here saying otherwise (spoiler: you won't get one). Switching up high rep/high weight as part of your weekly routine can be extremely beneficial: http://www.powerliftingtowin.com/texas-method/

Regarding muscle confusion, CS's video isn't really wrong. The guy is right in saying that any good routine will already have these elements worked into it to avoid plateauing. However if you've ALREADY plateau'd, then your routine is already faulty in one manner or another.. and that's why switching it up can be good advice and show you results.

It's not called muscle confusion, that's not a thing. It's just changing how you're training. In different programs they change the intensity, volume, speed, accessories, etc to help the main lifts/ purposes of lifting and to hit different sticking points/problem areas that you have. It's not like you're going to the squat rack and then start doing curls and skullcrushers so you psyche out your body. If you usually plateau it's probably due to your recovery.

[BerenTebogo]

You didn't have a hyper metabolism, you just ate less calories than you thought you did.

I'm not sure taking down 2 large burger king meals + soda in a sitting, or eating entire bags of chips + a 2 liter of coke in < 2 hours and never cracking 125lbs counts as eating fewer calories.

I was much more active when I was younger, but there was never a day pre-24ish where I'd take in less than 2500+ calories. I ate like shit because I lived on my own, didnt know how to cook, and could only afford to eat crap. I didn't give up soda until I was 23-24.

Metabolic rates vary, and are generally markedly higher in adolescents and in your early 20s. That's basic physiology.

Peer reviewed science link: http://m.physrev.physiology.org/content/86/2/651

[Milkster]

I'm not sure taking down 2 large burger king meals + soda in a sitting, or eating entire bags of chips + a 2 liter of coke in < 2 hours and never cracking 125lbs counts as eating fewer calories.

I was much more active when I was younger, but there was never a day pre-24ish where I'd take in less than 2500+ calories. I ate like shit because I lived on my own, didnt know how to cook, and could only afford to eat crap. I didn't give up soda until I was 23-24.

Metabolic rates vary, and are generally markedly higher in adolescents and in your early 20s. That's basic physiology.

Peer reviewed science link: http://m.physrev.physiology.org/content/86/2/651

You weren't eating as many calories as you thought you were to gain weight. You just said you were much more active when you were younger. Of course they're higher since so many changes are occurring to the human body but to say you had a hypermetabolism is pretty wrong. Not reading a unnecessary study on it.

[BerenTebogo]

Hyper just means above or over average. Not necessarily by a large or unhealthy amount.

Given that is exactly what my primary care physician decided to call it and it is what it is listed as in my medical history uhhh...

Guess it's you who is pretty wrong.

[Milkster]

Hyper just means above or over average. Not necessarily by a large or unhealthy amount.

Given that is exactly what my primary care physician decided to call it and it is what it is listed as in my medical history uhhh...

Guess it's you who is pretty wrong.

http://en.wikipedia.org/wiki/Hypermetabolism
Guessing you've suffered from those symptoms then? Because misdiagnosis never though right?

[BerenTebogo]

I'm not going to debate my medical history with you in the fitness thread.

Trying to play internet brodoctor doesn't suit you, you're generally awful enough as is.

[Milkster]

Got it you were wrong but don't want to admit it and want to take the easy way out. Roger that.

[BerenTebogo]

Oh no, my horrible secret. How could you.

[Hatedregret]

Milkster spamming it up. I feel you Sath. I hit 28-29 and my metabolism just shat itself. I never hit above 150 until then and now I stay at about 190. Growing older is a motherfucker.

[Guitarman]

At least you lasted that long. I think i was...24ish when my metabolism just hit the floor. I woke up one morning, looked down and said "how the hell did THIS happen?".

[Mina]

I've decided to commit myself to better eating habits and exercise this year. Removed all the junk food I snack on in the house.
No more soda to be found and no candies. I'm going to add some simple cardio exercise and increase the increments bit by bit to try to build stamina cause I'm lazy.
Going to do this until it feels natural to buy and eat this way. Then add more exercise in the mix.
:/ also going to make sure I have better portion control.

I feel that if I join in the discussion I will have a reminder that I need to not give up and not ignore my problems and face the reality that I am overweight and I do eat unhealthy.
I don't have any plans or goals on actually losing weight because I don't want to have a number to depress myself when nothing's happening so my simple goal for now is "eat healthier", "eat smarter", and "build stamina". And probably "drink more water" like really, I need to introduce probably way more water into my diet. I've been maybe sipping on a tiny cup whenever I took my medicine in the morning and that was it.

Any advice to someone trying to adjust to a healthier diet I'll take and of course exercising.

Some medical background:
I do have asthma but I haven't had an asthma attack in about a year. Truth be told, I forget I have it until I get sick and then I struggle to breathe a lot more.
I've had multiple foot/toes/ankle surgeries, it's painful to stand or walk on my feet. As a kid, the combination of this and my asthma were probably the root causes for why I slowly dropped out of activities. As it got worse, I just stopped... being active. So ideally, I want to do as much exercise without standing/walking/running or at least minimizing that.

[BerenTebogo]

Get a water bottle and surgically attach it to your hand. It should go everywhere with you. It should never leave your sight.

When you look at it, you should drink from it, etc. I drink more water than I really should daily, and I piss a lot, but it's a good habit. I drink about 5-10 water bottles full per day. Just get one that can double as a protein shaker for when you inevitably realize cardio isn't working, and if you want to lose weight you should lift weights.

Other than that, myfitnesspal app. Dont eat anything without putting it in. Dont bullshit your portions.

Also yes, set a number. If you aren't afraid of letting yourself down, you'll never make it. Keep it small. Say "I want to lose 10lbs by the end of March" which will happen just by portion control alone. Once you beat it, set another.

You need to have a goal to set a reasonable calorie limit that you will stick to. It you don't have a reason to stick to something, or some calorie limit to point to and say "nah, I shouldn't eat this xyz", you won't follow through. Humans are pretty standard psychologically, there's a very high chance you are not immune to these pitfalls. Most of us here have gone through them too.

Good luck, start lifting weights now, save us the "told you so" later. Also lifting is probably better for asthma. One of my female workout partners has it and she does fine.

Edit: You don't have to start like olympic lifting, but if your exercise plan is to do like 30 minutes of light walking and call it a day, well, you'd burn calories in the same order of magnitude by just using one of those grip strengthener squeezy things.

Even doing lunges, squats, etc without weight will benefit you more for weight loss than light cardio. Stuff you can do in the morning when you wake up, right next to your bed, before you shower. Will also be lower impact on your feet (maybe? Not a doctor).

[Mina]

I'll take your advice on skipping the cardio then. I'm still going to start off slow on the exercising because I know myself too well that if I try to accomplish a diet change + portion change + exercise it will just be me saying "fuck all of this".
I don't think I'd mind setting a goal or trying to calorie watch/etc after I adjust to healthier foods. I'm not feeling so hot about anything I'm eating of course because it's not filled with all the bullshit I like to munch on. I'm more likely to not eat anything than overeat at this point.

And I'll just add way more water in my diet. Make sure my cup of water is always full.

Going to do this until Feb and see what progress I've made in my eating habits and minor exercise.

Lifting weights sounds good, should I just start with small hand weights at home to build that muscle up before paying for a gym membership? I have a gut feeling I can't do shit.

I'm not sure how lunges or squats do but my feet pain is bad enough that trying to make my feet be any other position than "flat" is excruciating. Combined with the fact I have flat feet, the shit is retarded.
I'll explain the medical situation a bit better. I am asian, my mother thought tiny feet was adorable, she forced my feet into very tiny shoes causing damage to my toes, ankles, feet, etc, etc... the damage was so severe my feet look like they went through a grinder my whole life. Lots of medical technology was done to make them what they are today. They fucking hurt all the time, even at rest. Makes walking painful, makes standing really painful, makes running and movement with my feet feel like nightmares and I've passed out from getting dizzy pain or some shit. It's stupid. I guess on the upside, the doctor prescribes me a lot of meds to mellow out from the pain but it's not worth it.

^ Don't take that as an excuse though. I want to exercise, just want to avoid impacting the feet so I don't bitch out by passing out. Plus I still need to be able to walk around for normal non-exercising activities.

[BerenTebogo]

You sound very noncommittal about this so far, so a gym membership just may be a bad idea at this point. Especially a cheap chain one since they are notoriously hard to get out of.

Back in august before I lost 30lbs I was eating Papa Ginos and dessert with every meal and all the crap in the world. It's hard to break, yes, but stuff like Chick Fil A 12 piece nugget is 400 calories even and 45ish grams of protein. I take down 1-2 of these + buffalo sauce every day that I lift.

Eating better and counting calories doesn't mean you can't enjoy the things you like. Once a week I make time for a Cane's box combo (~1100 calories without the sauce, double toast instead of slaw) by having a small breakfast, and being okay with hitting 1800-1900 calories that day instead of my usual 1600 for dieting.

You can still eat delicious stuff. Trying to turn your life around on celery and carrots WILL NOT happen. Trust me. You will give up, because fuck that life.

Count your calories. Cook Everything you eat. Buy a slow cooker and start using it. You know how fucking easy it is to make some basic beef roast / chili / roast chicken / etc? Tastes like you've died and gone to heaven with a basic olive oil, salt, pepper, onion and garlic powder rub. I'm not a good cook, all this shit is set it and forget it. I just google "how to roast a chicken" or whatever, and do it.

Cooking meals yourself, upping your meat intake, etc will all help you curb the calories while still giving you delicious tasting fats and protein, and filling you up. Boil some sweet potatoes, mash em up, and throw in some microwaved broccoli. Bam! Fiber. Now your ass is full.

Seriously, do not try to go full healthfood crunchy granola. It's expensive as shit and isn't a lasting solution.

[BerenTebogo]

Re: Your feet

You should probably talk to one of your medical professionals about what weight training is acceptable for you. It may be that weight training makes your feet hurt less by building and strengthening the weakened / damaged muscles in your feet and lower legs, or it could make it worse.

That's absolutely an ask your doctor thing.

I do feel comfortable saying that weightless or light weight lunges, squats, calf raises, leg lifts, etc should be a fine place to start, barring your initial level of pain. Upper body weight training should be normal.

I also have flat feet. My life sucked until I got a pair of Nike 6's. First shoes I've ever had that let me walk / do things without any shin / knee pain at all.

[Mina]

I don't want to bullshit anyone which is why it probably sounds noncommittal. Saying I want to change is lip service. Doing is always harder than saying it. I have an addictive personality and cling to the shit I love. Can't even tell you what it's like to completely dropkick soda out of my life. That's probably 20 years of my life I have to stop today and I have no idea how I'll do it without getting cravings like a mad person. I'm trying to swap it with green tea and water whenever I crave it to see if I can adjust that way.

Do you have a site that is good for healthy eats or is it just knowing the ingredients and putting it in the app to see the results? I'll go download the app now.

I've definitely purchased more meat and fish yesterday while I was at the store. I also bought a bunch of spices from the spice section, I like spicy food so I figure if I can't stand whatever I'm eating I will dust some spices.

[BerenTebogo]

Just think about the types of food you like to eat at restaurants and shit and start with that. If you like beef, google around some recipes for slow cooked beef. Etc, etc. Just googling for 15-20 minutes I'm sure you'll find 20+ dishes you can't wait to make.

Also, avoid ranch or mayo based sauce. Cut them out completely. Hot sauce is usually fine, as is some lighter sauces, but mayo and ranch based sauces usually have more calories than the total meal had before the sauce. Not kidding.

Bread is another thing that you should cut out as much as possible (for weight loss). Or go to light wheat bread that has like 50-60 calories per slice. Good tasting thick bread can be 200 calories per slice. Hamburger buns, especially buttered, can be 300-400 calories alone. You could be eating fried chicken for that many calories.