BG Fitness Fanatics II: We Work Out

[Jamison]

Any suggestions?

A ketogenic diet is great for these kinds of things because you naturally shed a lot water weight while in ketosis. I won't go into detail unless you are interested, but here's the reddit faq that I usually point people to. I lost 45 pounds in about 5 months.

[Kainos]

Any of you gym rats can point me to a 3 day routine for weights? I'm alternating with 3 days cardio, 3 days weights.

[Ksandra]

A ketogenic diet is great for these kinds of things because you naturally shed a lot water weight while in ketosis. I won't go into detail unless you are interested, but here's the reddit faq that I usually point people to. I lost 45 pounds in about 5 months.

I've looked this up before, but I am super leery about it. I try to raise my kids right on food, and I don't think it would create healthy habits for them.


I've been doing aight for the past few days. I am eating half a potato with every meal to help fight the hunger cravings, and then drinking water anytime I feel hungry, so we'll see how it goes.

I haven't spent too much time on the nutrition aspects. Not that I am not trying to eat healthier (I am making sure to eat at least one cup of veggies a day), but that I am not super obsessed with making sure I get X amount of fiber, vitamin c, etc. Not sure if I should be too concerned at this time. I know ultimately it's better for my health, but I figure I gotta get the weight down with foods I like as I try and change some habits.

I ordered a food scale, too, as that part is driving me nuts.

Next step is to figure out my workout routine. I may try to get some workout video for nights we can't get the kids out of the house. We'll see.

Edit: Actually any recommendations of regarding how to handle maybe small weights at home? I don't have the space for like full on huge barbell, but I could pick up those small weight things...errr these:

http://www.amazon.com/AmazonBasics-2...ywords=weights

Worth it? What should I do with them? (rep/weight wise)

[Ghost_Wheel22]

Have you considered the C25k program for fitness? I'm no marathoner (builtfat) but even I got good use out of it for improving my cardio workouts.

[Ksandra]

I've never heard of it. I'll check it out, though I don't think it'll help with the whole need to watch the kids thing.

[FNH]

I've looked this up before, but I am super leery about it. I try to raise my kids right on food, and I don't think it would create healthy habits for them.


I've been doing aight for the past few days. I am eating half a potato with every meal to help fight the hunger cravings, and then drinking water anytime I feel hungry, so we'll see how it goes.

I haven't spent too much time on the nutrition aspects. Not that I am not trying to eat healthier (I am making sure to eat at least one cup of veggies a day), but that I am not super obsessed with making sure I get X amount of fiber, vitamin c, etc. Not sure if I should be too concerned at this time. I know ultimately it's better for my health, but I figure I gotta get the weight down with foods I like as I try and change some habits.

I ordered a food scale, too, as that part is driving me nuts.

Next step is to figure out my workout routine. I may try to get some workout video for nights we can't get the kids out of the house. We'll see.

Edit: Actually any recommendations of regarding how to handle maybe small weights at home? I don't have the space for like full on huge barbell, but I could pick up those small weight things...errr these:

http://www.amazon.com/AmazonBasics-2...ywords=weights

Worth it? What should I do with them? (rep/weight wise)

That's what I told my coworker, eat the same kind of foods you had been eating and just focus on trying to get the correct amount of calories. It makes the transition easier. Then after a couple weeks replace one meal with a completely healthy meal, and continue as necessary.


Having the kids makes it more difficult, limited to stuff like yoga and meme videos. I really liked yoga, though I don't do it much anymore. The dumbbells will do you good to start. You can do presses(overhead, bench, etc.), rows, flies, raises, skull crushers, squats and more. Bodybuilding.com has a workout search that has videos and information on how to do the lifts. Probably best to find a solid established dumbbell routine via google, as I don't have one myself.

[Churchill]

kettlebells make more sense in pmuch any scenario

[thetruepandagod]

Fucking keto diet bullshit, carbs are great. Tell people to cut out carbs if you want them to feel like depressed sacks of shit that want to kill themselves but don't have the energy to do so.

[FNH]

kettlebells make more sense in pmuch any scenario

Le kettlebell maymay

[Jamison]

Fucking keto diet bullshit, carbs are great. Tell people to cut out carbs if you want them to feel like depressed sacks of shit that want to kill themselves but don't have the energy to do so.

This isn't the place for an argument and I didn't intend to continue the subject but this post is pure bullshit. It's a diet that can work fantastically while having positive health benefits: lower triglycerides, better HDL, massively better-balanced blood sugar (to the point of potentially mitigating type 2 diabetes symptoms) and lower blood pressure. My personal experience is that my weight is down, brain fog is mostly gone, I sleep better and I feel better. I get significantly better results from working out. Bodyfat is down from high-20's to 16-18%-ish.

It may not be for everyone, and that's fine, but don't call it bullshit.

[dasva]

Fucking keto diet bullshit, carbs are great. Tell people to cut out carbs if you want them to feel like depressed sacks of shit that want to kill themselves but don't have the energy to do so.

Nuh uh fat > carbs!

Anyways along the lines of keto you could just do somewhat reduced carbs and/or stick with less digestible carbs instead of full keto and still get some benefit. And with the right fats you maintain ketosis easier so if cutting too many makes you want to cut yourself (not really sure why it would) there are ways around it. More or less what I do and works fine. Side effect of actually seeming to limit my migraines and leaves me with more than enough energy to kill myself

[FNH]

This isn't the place for an argument and I didn't intend to continue the subject but this post is pure bullshit. It's a diet that can work fantastically while having positive health benefits: lower triglycerides, better HDL, massively better-balanced blood sugar (to the point of potentially mitigating type 2 diabetes symptoms) and lower blood pressure. My personal experience is that my weight is down, brain fog is mostly gone, I sleep better and I feel better. I get significantly better results from working out. Bodyfat is down from high-20's to 16-18%-ish.

It may not be for everyone, and that's fine, but don't call it bullshit.

That's just how tpg has a civilized debate, don't take it personal. For me keto diets had adverse effects on my gi. It may work for some people, but I haven't seen enough people able to claim success to push it over a simple deficit with 40/40/20 macros

[FNH]

Nuh uh fat > carbs!

Anyways along the lines of keto you could just do somewhat reduced carbs and/or stick with less digestible carbs instead of full keto and still get some benefit. And with the right fats you maintain ketosis easier so if cutting too many makes you want to cut yourself (not really sure why it would) there are ways around it. More or less what I do and works fine. Side effect of actually seeming to limit my migraines and leaves me with more than enough energy to kill myself

What kind of macros are you using and what results have you seen from it

[Churchill]

psure this is exactly the place for an argument tho

[Churchill]

also macros, lol, half the bro with double the slang

[thetruepandagod]

FNH gets me and that makes me feel good inside.

[FNH]

also macros, lol, half the bro with double the slang

When did macro become bro slang?

FNH gets me and that makes me feel good inside.

[dasva]

What kind of macros are you using and what results have you seen from it

I'm not super strict about it so it varies a bit and now that I've taken off the weight I'm a lot more lax and generally keep track more in pure amounts.

But back when I was cutting at the end I mostly tried to stay 90-100g protein, <50g net carbs (though I didn't freak if I got a few more and rarely got much under the 50) and rest fat. Was doing about 1200-1400 calories at the time so guess that's like 30/ 10-20/50-60. So not quite from some of the keto guides I've read (though looks like it falls within that reddit guide) but still fairly low carb. I wasn't really trying to follow the diets specifically just looked at guidelines of those to make my diet closer to them but still easy to shift into. Also tried some MCT oil for a decent portion of those fats which is supposed to support ketosis but really hard to say how effective it was especially since it wasn't near the amount recommend for the MCT keto diet.

Results were going from 210 to 150 in 24-25 weeks. Nothing extraordinary but in my defense I wasn't able to move or walk around that well for the first month or 2. Plus I wasn't really tracking calories or macros then either and since walking/bike are my methods of transportation my diet was a bit more limited.

As far as GI goes yeah definitely had some problems and part of the reason I don't go as high as some crazy guides I've seen on fat (remember reading some back when I started that were like 80% fat). You can adjust to some extent but yeah a lot of fat at once can still mess up my stomach. One thing I personally have done to help with that is spread it out more. So like include some fat with most everything I eat. I even add some to protein shakes.

[Moss]

Any of you gym rats can point me to a 3 day routine for weights? I'm alternating with 3 days cardio, 3 days weights.

stronglifts 5x5 or starting strength

[Wulfgang]

The only diet rule/plan I subscribe to is the most basic one: caloric intake < caloric expenditure = weight loss. At the end of the day, you can achieve that in myriad ways; the focus should simply be on what you can maintain best over the long haul.

I secretly miss ephedra though; old school "Ripped Fuel" from GNC in the early-2000s used to be loaded with that stuff and it was ridiculous. The most effective appetite suppressant ever and made you absolutely crank in the gym. The fact that it made your heart explode was a notable downside though.