augustwhere you come from is goneRegistered Userregular
Does anyone have any advice for just getting started on my first diet? The pandemic and the fallout it had for my life and mental health has pushed me from skinnyfat to just plain fat for the first time in my life.
I can cook chicken ok, and have no problem eating mostly that. I need help wrapping my head around proper portion sizes. I'd like to have faith that I'm feeling cruddy because my body is still craving bad food, and not because I'm not eating enough good food.
What are your goals? A lot of mileage can be gotten out of just no soft drinks/cut most beer or liquor/no more fast or terrible food on a regular basis.
0
augustwhere you come from is goneRegistered Userregular
What are your goals? A lot of mileage can be gotten out of just no soft drinks/cut most beer or liquor/no more fast or terrible food on a regular basis.
I'm 5'10" and 190lbs at the moment. I'd like to get down to the wiry bastard I used to be. I'm pretty impractical and not much of a cook but I'd like a diet that's like: "just eat this only only this, you moron."
I've started walking/jogging again for the first time in years and will probably start yoga at some point to take care of my now middle aged joints.
First step of getting into a sustainable diet is to just start logging your calories. Do so for a week, understand what you are eating, how much, how many calories it actually is. Don’t change habits just so your log looks good, be honest and log.
Once you have that established that baseline, you can start looking for areas of easy improvement first (like substituting soda for something else for example).
I’m not saying this is the best ever or what, but I have found the easiest way for my wife and I to meal prep at least three lunches a week each is to cook up some
1) rice and sweet potatoes,
2) ground beef/turkey/venison/lamb or shred some chicken from a grocery store rotisserie chicken
and then throw in some
3) broccoli / cauliflower / spinach / bell peppers / zucchini / carrots / onions / whatever (usually 2 of these make it in)
Flavor with pico, salsa, hot sauce, bbq sauce, favorite chick fil a sauce or eat it plain.
Portion size varies based on your caloric needs. I say it gets us through three days because usually by Thursday we’re eating leftover dinner and Friday may be a sandwich for lunch or more leftovers.
diablo III - beardsnbeer#1508 Mechwarrior Online - Rusty Bock
+1
webguy20I spend too much time on the InternetRegistered Userregular
I’m not saying this is the best ever or what, but I have found the easiest way for my wife and I to meal prep at least three lunches a week each is to cook up some
1) rice and sweet potatoes,
2) ground beef/turkey/venison/lamb or shred some chicken from a grocery store rotisserie chicken
and then throw in some
3) broccoli / cauliflower / spinach / bell peppers / zucchini / carrots / onions / whatever (usually 2 of these make it in)
Flavor with pico, salsa, hot sauce, bbq sauce, favorite chick fil a sauce or eat it plain.
Portion size varies based on your caloric needs. I say it gets us through three days because usually by Thursday we’re eating leftover dinner and Friday may be a sandwich for lunch or more leftovers.
This Right here.
Also get a slow cooker. You can cook up a ton of meats and accompanying veggies all at once with almost no work and have leftovers all week. The higher end Instant Pots can also do well as a slow cooker and then you have two tools for the counterspace of one.
Secondly, get a food scale. Learn what 4oz of meat actually looks like, along with good measuring cups/spoons.
For breakfasts I'm a huge fan of overnight oats. Batch up a bunch for the week and you're good to go. Here's a link. I like doing the classic and then throwing in some kind of frozen berries. They'll be thawed by the next day.
Finally, find something to work towards besides just the number on the scale. Find a half marathon in 3-4 months, or a tough mudder, or a hiking club or something that gives purpose. It's a lot more fun to exercise that way imo.
what if you get a dutch oven instead of a slow cooker
Marty: The future, it's where you're going? Doc: That's right, twenty five years into the future. I've always dreamed on seeing the future, looking beyond my years, seeing the progress of mankind. I'll also be able to see who wins the next twenty-five world series.
I eat about 5-6 eggs in the morning and my wife 2-3. My daughter gets oats mixed with eggs and banana normally.
We cook up a pound of ground sausage on Sunday, and split that to serve with eggs through Thursday. Friday I’ll fix bacon. Sometimes we’ll make it into tacos with tortillas or just a slice of toast with butter / honey / peanut butter.
Because it’s in season, I eat watermelon with my breakfast because it’s delicious.
Scrambled eggs and deli meat is quick and easy. Breakfast casserole is good for grab n go. That’s really all I’ve got on that end.
diablo III - beardsnbeer#1508 Mechwarrior Online - Rusty Bock
For breakfast I typically do overnight oats and/or hardboiled eggs for a zero cookware, grab and go breakfast. Can also grab an apple or banana or similar.
What are your goals? A lot of mileage can be gotten out of just no soft drinks/cut most beer or liquor/no more fast or terrible food on a regular basis.
I'm 5'10" and 190lbs at the moment. I'd like to get down to the wiry bastard I used to be. I'm pretty impractical and not much of a cook but I'd like a diet that's like: "just eat this only only this, you moron."
I've started walking/jogging again for the first time in years and will probably start yoga at some point to take care of my now middle aged joints.
Just introducing exercise to your existing diet may result in some changes for you, so it may be worth seeing what you get just from adding more walking and jogging too - more activity changes the math on calories in and out!
Tomorrow is my last adult rec soccer match of the season, after which I'll be moving cities, so it's the last on a team I've played with for years +/- a pandemic break.
I've been having some issues with my left neck/shoulder, likely due to poor posture at my at home work desk I starting using again for the first time in over a year. Mostly just a little tight
This morning I woke up and HOLY SHIT the pain, those memes about getting old and injuring yourself from sleeping wrong, it is me, I am the memes.
Been doing everything I can to loosen it up because goddamit I really want to play that last match, but fuck, I've avoided pretty much any major leg injuries (knock on wood) for the last 8 year since I started playing again, something of an iron man who's always able to play, and this is how I get done?
FUUUUUUCK
Well I was able to work it out and managed to play after all.
We got smoked by a team that should be a league or two above us, but feels good to be able to still get out there at the ripe old age of 40 and still contribute.
NOT looking forward to when the body just decides nope we done now though
0
webguy20I spend too much time on the InternetRegistered Userregular
Tomorrow is my last adult rec soccer match of the season, after which I'll be moving cities, so it's the last on a team I've played with for years +/- a pandemic break.
I've been having some issues with my left neck/shoulder, likely due to poor posture at my at home work desk I starting using again for the first time in over a year. Mostly just a little tight
This morning I woke up and HOLY SHIT the pain, those memes about getting old and injuring yourself from sleeping wrong, it is me, I am the memes.
Been doing everything I can to loosen it up because goddamit I really want to play that last match, but fuck, I've avoided pretty much any major leg injuries (knock on wood) for the last 8 year since I started playing again, something of an iron man who's always able to play, and this is how I get done?
FUUUUUUCK
Well I was able to work it out and managed to play after all.
We got smoked by a team that should be a league or two above us, but feels good to be able to still get out there at the ripe old age of 40 and still contribute.
NOT looking forward to when the body just decides nope we done now though
Great for getting out there. Boo for sandbagging teams. Happened in my wife's rec softball league.
In their defense there weren't enough teams that signed up to form two leagues, so the admins combined the two levels and we ended up with 6 teams, 4 about the same level and 2 that use the rest of us for target practice. Sacrifices must be made in the era of COVID rec sports.
We still at least scored 3, which is better than the zero we had last time we played them.
Does anyone have any advice for just getting started on my first diet? The pandemic and the fallout it had for my life and mental health has pushed me from skinnyfat to just plain fat for the first time in my life.
I can cook chicken ok, and have no problem eating mostly that. I need help wrapping my head around proper portion sizes. I'd like to have faith that I'm feeling cruddy because my body is still craving bad food, and not because I'm not eating enough good food.
The Renaissance Periodization videos on dieting are the best overall overviews I've seen online.
Start tracking, without making deliberate changes in diet. Eat to hunger.
Start eating higher quality foods. Mostly this is vegetables, fruits, lean meats, whole grains, legumes, and healthy fats like seeds and nuts. You don't need to take out all of the low quality foods - it's a partial substitution, and making healthier foods the go-to primary building blocks of the diet.
Learn macros. Ensure that you're hitting your macro targets.
Figure out when you're going to eat. Regular meal schedules help substantially with adherence and make meal prep easier.
Protein supplements (or vegan protein supplements) are convenient and handy, but not magic.
Create a calorie deficit that is sane and sustainable; people who have not successfully dieted before should aim to lose 0.5% to body weight per week for 6 to 9 weeks.
Develop some self-awareness as to where you're running into problems, and be proactive about trying to handle them.
Learn to maintain.
Long term fat loss cycles. Don't aim for more than 10% of body weight in one fat loss phase.
Beyond that, I have a few opinions.
Don't be overly restrictive - if you like chocolate/beer/donuts/whatever, you can still work them into your diet. But on the other side of the coin, it's the junk should bear the brunt of whatever cutting you do, and that where possible to replace with healthier foods. Depending on the person, cutting back the junk food to 10% to 20% of calories on most days is probably sustainable.
This is entirely a personal opinion, but ersatzs version of junk food generally aren't worth it, with the major exception of diet pop, which is totally worth it. IMO, if you want ice cream, eat good ice cream, don't settle for Halo Top. If you want chocolate, get the good stuff, don't settle for the artificially sweetened stuff. If you want pizza, get pizza, don't mess around with trying to min/max the ingredients. Don't eat something because it tastes something like the food you really want to eat - eat food for its own sake. Also, keep in mind that the "healthy choice" versions of junk food are usually still not particularly nutritious, and sometimes the only thing healthy about them is that the portion size is smaller.
I'm personally a big fan of setting my sedentary TDEE as my caloric floor (that is, I always eat at least that much), and any caloric deficit I'm going to have has to be created through exercise.
Nothing is more efficient at burning extra calories than cardio. Meanwhile, lifting is what actually makes a person look good. Do a bit of both to be more capable of doing stuff, whether that's walking longer distances or picking up heavier things.
Shadowhope on
Civics is not a consumer product that you can ignore because you don’t like the options presented.
I like using a jump rope for a quick cardio hit, and because the treadmill is yucky, but the ceiling in my basement is too low to allow it and somehow the idea of going out in my backyard to jump rope at night feels like something a real weirdo would do. I don't mind the idea of skipping around like an idiot in my basement so I got one of those cheap "jump rope without the rope" thingies and I'll be damned if it isn't nicer than I expected. The handles are a good weight, the bearing feels solid and the little balls on the end are heavy enough to allow for a deceny rhythm and I actually got some good work in with it. $7 well spent!
I shot about 100 arrows through my bow a few days ago, using some techniques from a course I enrolled taught by an Olympic level (level four NTS) coach.
I'm still feeling soreness from using previously unused muscles
I also did some pushups yesterday, so other muscles are sore too
I shot about 100 arrows through my bow a few days ago, using some techniques from a course I enrolled taught by an Olympic level (level four NTS) coach.
I'm still feeling soreness from using previously unused muscles
I also did some pushups yesterday, so other muscles are sore too
Feels good
Wait...are you actually Hawkeye?! I thought it was just an avatar.
Need a voice actor? Hire me at bengrayVO.com
Legends of Runeterra: MNCdover #moc
Switch ID: MNC Dover SW-1154-3107-1051 Steam ID Twitch Page
My fingers and forearms ache a lot, following my first session on the most elite training board I have access too, the Motherboard 2000, eliminating all the chip feet and using only the polished dome feet.
The board is I think 47° overhanging and the holds are varied but generally are around 20mm deep, some incut, some smaller, some at odd angles, some that are pinches, some big flat pinches etc. Every move essentially becomes a kick off where your feet cut and you have to dynamically go to each hold, cut and hold the swing, put a foot on the next slopey smooth piece of shit foot, try to weight it a bit, kick off again. Very hard and demanding; I did like one problem and it was brutal, but it's incredibly good forearm and finger strength training, very elite and demanding. Feels good.
My fingers and forearms ache a lot, following my first session on the most elite training board I have access too, the Motherboard 2000, eliminating all the chip feet and using only the polished dome feet.
The board is I think 47° overhanging and the holds are varied but generally are around 20mm deep, some incut, some smaller, some at odd angles, some that are pinches, some big flat pinches etc. Every move essentially becomes a kick off where your feet cut and you have to dynamically go to each hold, cut and hold the swing, put a foot on the next slopey smooth piece of shit foot, try to weight it a bit, kick off again. Very hard and demanding; I did like one problem and it was brutal, but it's incredibly good forearm and finger strength training, very elite and demanding. Feels good.
Is it the beastmaker 2000? Doing that overhanging instead of straight on feels mental. Just watch those tendons - the better climbers I know had 6+month layouts after blowing finger tendons.
My fingers and forearms ache a lot, following my first session on the most elite training board I have access too, the Motherboard 2000, eliminating all the chip feet and using only the polished dome feet.
The board is I think 47° overhanging and the holds are varied but generally are around 20mm deep, some incut, some smaller, some at odd angles, some that are pinches, some big flat pinches etc. Every move essentially becomes a kick off where your feet cut and you have to dynamically go to each hold, cut and hold the swing, put a foot on the next slopey smooth piece of shit foot, try to weight it a bit, kick off again. Very hard and demanding; I did like one problem and it was brutal, but it's incredibly good forearm and finger strength training, very elite and demanding. Feels good.
Is it the beastmaker 2000? Doing that overhanging instead of straight on feels mental. Just watch those tendons - the better climbers I know had 6+month layouts after blowing finger tendons.
The guys who own Beastmaker built the boards in my local gym, the Motherboard 1000 and Motherboard 2000. They're basically Beastmaker edge sized holds on a steep board yeah, very grim. The smooth wooden feet are even worse!
I'm careful with my fingers but ultimately to get stronger they need pushing, risk reward innit. They'll get good adaptation from this though!
0
PwnanObrienHe's right, life sucks.Registered Userregular
I've been getting their newsletters since signing up for MacroFactor and they're pretty good reads, even if I skim the methodology sometimes
The recent one on Recomp was pretty interesting and led to me tightening up my caloric deficit a little since I was right on the outer edge of their recommendation
Did you know that if you have an indoor bike, you can just ride whenever you want, even when it's storming outside?
Who knew!
I wonder if there are VR apps that would let you pretend to be other places.
That's sort of possible with Peloton or bikes that are compatible with the Peloton app. And of course there's a sub charge there too, so $$$. But anyway they do have a decent number of rides in various places across the world, and it does a decent job of making you feel a bit like you're at Big Sur instead of your spare bedroom.
I've been holding at about 206-207 which is fine but my goal is 200 so I want these last few pounds to fuck off.
Once I hit that I think I'll be in a better position to assess my physique and figure out where I need to go from there. I don't really see my height and frame letting me get much below 190-195lbs. But who knows? The ultimate goal is like, a 12-13% body fat percentage and last time I got scanned I was at about 15%. So that's roughly 30 extra pounds of fat. Of that I figure if I can (want to) maybe lose half I'll be as jacked as I'm ever gonna get.
Did you know that if you have an indoor bike, you can just ride whenever you want, even when it's storming outside?
Who knew!
I wonder if there are VR apps that would let you pretend to be other places.
Yep. I use zwift, which is pretty great for what it is, especially if you have a trainer or bike that can vary the resistance. Really kills a lot of the soul sucking boredom riding through crazy neon cities, japanese temples, past dinosaurs and through volcanoes on the same ride.
I've been holding at about 206-207 which is fine but my goal is 200 so I want these last few pounds to fuck off.
Once I hit that I think I'll be in a better position to assess my physique and figure out where I need to go from there. I don't really see my height and frame letting me get much below 190-195lbs. But who knows? The ultimate goal is like, a 12-13% body fat percentage and last time I got scanned I was at about 15%. So that's roughly 30 extra pounds of fat. Of that I figure if I can (want to) maybe lose half I'll be as jacked as I'm ever gonna get.
How do you arrive at that? I can't see how a 13% goal from the current 15% is anything more than 5-6lbs of only fat (depending a bit on other weightloss )
Ok well as best I can see here's what's up
You're currently at 15% body fat. At your current weight, that's about 30lb of fat, in total, all over your body.
Worry noting if you have no fat on your body at all, you will probably die, so you don't wanna lose all of that, or even most of it.
Assuming you want to hit around 13% fat and have an overall goal weight of 200lb, then of the 6-7lbs of weight you lose* to get there, roughly 4lb of that should be fat. That's it, that's all.
* or replace with muscle or wev
Now I don't know how to actually make that happen, sports nutrition is a deep mystery and i expect at least some of it is a combo of alchemy and waiting until the moon is right, but the important thing is you're actually not far off, body comp wise, from your goals.
Posts
I can cook chicken ok, and have no problem eating mostly that. I need help wrapping my head around proper portion sizes. I'd like to have faith that I'm feeling cruddy because my body is still craving bad food, and not because I'm not eating enough good food.
I'm 5'10" and 190lbs at the moment. I'd like to get down to the wiry bastard I used to be. I'm pretty impractical and not much of a cook but I'd like a diet that's like: "just eat this only only this, you moron."
I've started walking/jogging again for the first time in years and will probably start yoga at some point to take care of my now middle aged joints.
Once you have that established that baseline, you can start looking for areas of easy improvement first (like substituting soda for something else for example).
1) rice and sweet potatoes,
2) ground beef/turkey/venison/lamb or shred some chicken from a grocery store rotisserie chicken
and then throw in some
3) broccoli / cauliflower / spinach / bell peppers / zucchini / carrots / onions / whatever (usually 2 of these make it in)
Flavor with pico, salsa, hot sauce, bbq sauce, favorite chick fil a sauce or eat it plain.
Portion size varies based on your caloric needs. I say it gets us through three days because usually by Thursday we’re eating leftover dinner and Friday may be a sandwich for lunch or more leftovers.
This Right here.
Also get a slow cooker. You can cook up a ton of meats and accompanying veggies all at once with almost no work and have leftovers all week. The higher end Instant Pots can also do well as a slow cooker and then you have two tools for the counterspace of one.
Secondly, get a food scale. Learn what 4oz of meat actually looks like, along with good measuring cups/spoons.
For breakfasts I'm a huge fan of overnight oats. Batch up a bunch for the week and you're good to go. Here's a link. I like doing the classic and then throwing in some kind of frozen berries. They'll be thawed by the next day.
https://wholefully.com/8-classic-overnight-oats-recipes-you-should-try/
Finally, find something to work towards besides just the number on the scale. Find a half marathon in 3-4 months, or a tough mudder, or a hiking club or something that gives purpose. It's a lot more fun to exercise that way imo.
Origin ID: Discgolfer27
Untappd ID: Discgolfer1981
Doc: That's right, twenty five years into the future. I've always dreamed on seeing the future, looking beyond my years, seeing the progress of mankind. I'll also be able to see who wins the next twenty-five world series.
that's fine too
I eat about 5-6 eggs in the morning and my wife 2-3. My daughter gets oats mixed with eggs and banana normally.
We cook up a pound of ground sausage on Sunday, and split that to serve with eggs through Thursday. Friday I’ll fix bacon. Sometimes we’ll make it into tacos with tortillas or just a slice of toast with butter / honey / peanut butter.
Because it’s in season, I eat watermelon with my breakfast because it’s delicious.
Scrambled eggs and deli meat is quick and easy. Breakfast casserole is good for grab n go. That’s really all I’ve got on that end.
Just introducing exercise to your existing diet may result in some changes for you, so it may be worth seeing what you get just from adding more walking and jogging too - more activity changes the math on calories in and out!
3DS Friend Code: 0216-0898-6512
Switch Friend Code: SW-7437-1538-7786
Well I was able to work it out and managed to play after all.
We got smoked by a team that should be a league or two above us, but feels good to be able to still get out there at the ripe old age of 40 and still contribute.
NOT looking forward to when the body just decides nope we done now though
Great for getting out there. Boo for sandbagging teams. Happened in my wife's rec softball league.
Origin ID: Discgolfer27
Untappd ID: Discgolfer1981
We still at least scored 3, which is better than the zero we had last time we played them.
The Renaissance Periodization videos on dieting are the best overall overviews I've seen online.
Here's the first video:
The process they go through:
Beyond that, I have a few opinions.
I'm still feeling soreness from using previously unused muscles
I also did some pushups yesterday, so other muscles are sore too
Feels good
Wait...are you actually Hawkeye?! I thought it was just an avatar.
Legends of Runeterra: MNCdover #moc
Switch ID: MNC Dover SW-1154-3107-1051
Steam ID
Twitch Page
The board is I think 47° overhanging and the holds are varied but generally are around 20mm deep, some incut, some smaller, some at odd angles, some that are pinches, some big flat pinches etc. Every move essentially becomes a kick off where your feet cut and you have to dynamically go to each hold, cut and hold the swing, put a foot on the next slopey smooth piece of shit foot, try to weight it a bit, kick off again. Very hard and demanding; I did like one problem and it was brutal, but it's incredibly good forearm and finger strength training, very elite and demanding. Feels good.
Sure…you’re not Hawkeye. Right…
Legends of Runeterra: MNCdover #moc
Switch ID: MNC Dover SW-1154-3107-1051
Steam ID
Twitch Page
Is it the beastmaker 2000? Doing that overhanging instead of straight on feels mental. Just watch those tendons - the better climbers I know had 6+month layouts after blowing finger tendons.
The guys who own Beastmaker built the boards in my local gym, the Motherboard 1000 and Motherboard 2000. They're basically Beastmaker edge sized holds on a steep board yeah, very grim. The smooth wooden feet are even worse!
I'm careful with my fingers but ultimately to get stronger they need pushing, risk reward innit. They'll get good adaptation from this though!
LeanBeefPatty is a good pun.
PSN: Robo_Wizard1
Edit: Interesting but nerdy 4ish minutes from the Stronger by Science guys about increasing satiety in your diet.
I've been getting their newsletters since signing up for MacroFactor and they're pretty good reads, even if I skim the methodology sometimes
The recent one on Recomp was pretty interesting and led to me tightening up my caloric deficit a little since I was right on the outer edge of their recommendation
3DS Friend Code: 0216-0898-6512
Switch Friend Code: SW-7437-1538-7786
Who knew!
I wonder if there are VR apps that would let you pretend to be other places.
Origin ID: Discgolfer27
Untappd ID: Discgolfer1981
That's sort of possible with Peloton or bikes that are compatible with the Peloton app. And of course there's a sub charge there too, so $$$. But anyway they do have a decent number of rides in various places across the world, and it does a decent job of making you feel a bit like you're at Big Sur instead of your spare bedroom.
Once I hit that I think I'll be in a better position to assess my physique and figure out where I need to go from there. I don't really see my height and frame letting me get much below 190-195lbs. But who knows? The ultimate goal is like, a 12-13% body fat percentage and last time I got scanned I was at about 15%. So that's roughly 30 extra pounds of fat. Of that I figure if I can (want to) maybe lose half I'll be as jacked as I'm ever gonna get.
Yep. I use zwift, which is pretty great for what it is, especially if you have a trainer or bike that can vary the resistance. Really kills a lot of the soul sucking boredom riding through crazy neon cities, japanese temples, past dinosaurs and through volcanoes on the same ride.
How do you arrive at that? I can't see how a 13% goal from the current 15% is anything more than 5-6lbs of only fat (depending a bit on other weightloss )
I don't know how this shit works
Ok well as best I can see here's what's up
You're currently at 15% body fat. At your current weight, that's about 30lb of fat, in total, all over your body.
Worry noting if you have no fat on your body at all, you will probably die, so you don't wanna lose all of that, or even most of it.
Assuming you want to hit around 13% fat and have an overall goal weight of 200lb, then of the 6-7lbs of weight you lose* to get there, roughly 4lb of that should be fat. That's it, that's all.
* or replace with muscle or wev
Now I don't know how to actually make that happen, sports nutrition is a deep mystery and i expect at least some of it is a combo of alchemy and waiting until the moon is right, but the important thing is you're actually not far off, body comp wise, from your goals.