2013 FITNESS CHALLENGE

[bigbob]

Re: 2013 FITNESS CHALLENGE

I'm about to break my own rule...

I'm going on a diet next week, all fruits and vegetables for one week and see how I feel.

[Fresh Tendrils]

Re: 2013 FITNESS CHALLENGE

My motivation has been **** the past month or so. Not sure what it is, but I just have not been "in" it as motivation goes and nutrition has been slipping, too.

Monday I'm restarting my Insanity round and keeping a meal/food log to help me control this recent snacking phenomenon that has started to occur. My goal for the summer is 170lbs, but more importantly to trim this excess belly jiggle off my lower abdomen. I'm planning to cut out as much "snack" foods as I can, which for the most part its just tortilla chips, but I've also been slipping on pizza and ice-cream lately. Not that I've ballooned up, but I want to come out of tax season with at least where I ended last year with. Once the weather starts warming up I won't be *as* worried about keeping to a regimen since I will be able to go hiking on the weekends. My legs are aching to be stretched on some trails.

[RockinDaMike]

Re: 2013 FITNESS CHALLENGE

I'm about to break my own rule...

I'm going on a diet next week, all fruits and vegetables for one week and see how I feel.

You still gotta get protein in. Eat a lot of beans and if you got any protein shakes, implement that too.

[bigbob]

Re: 2013 FITNESS CHALLENGE

I had actually planned on buying a thing of protein for that reason, I just haven't decided if I feel like spending that much on a bottle.

[jmik58]

Re: 2013 FITNESS CHALLENGE

I had actually planned on buying a thing of protein for that reason, I just haven't decided if I feel like spending that much on a bottle.

My breakfast every morning is a protein shake. I just put the powder (purchased at Wal Mart) and mix it with milk. The container is only like $15 and works well enough for my standards.

I do the fruit/veggies/yogurt thing for lunch and then something more tasteful (but still within my guidelines) for supper.

Not only are the protein shakes good and filling, but they also help out with recovery (I lift and workout Mon - Fri).

[roadman]

Re: 2013 FITNESS CHALLENGE

My breakfast every morning is a protein shake. I just put the powder (purchased at Wal Mart) and mix it with milk. The container is only like $15 and works well enough for my standards.

I do the fruit/veggies/yogurt thing for lunch and then something more tasteful (but still within my guidelines) for supper.

Not only are the protein shakes good and filling, but they also help out with recovery (I lift and workout Mon - Fri).

I just finished reading a book that one of the authors is anti-supplements. This is not to steer you away from them as you have had successful weight loss, just another opinion of them. The author has been kind enough to respond to me via emails. They are associate professor at Tufts University where they are the principal investigator of nutrition, fitness and health.

You are correct, I am pretty much anti-supplement. At full disclosure, I have been involved with many studies that look at the impact of different types of protein on strength and muscle repair after exercise in older adults….but I do think it is better to eat something made of protein over taking some powder. (those powders are a little bit of voodoo) Plus, you are still taking in calories minus some enjoyment I suspect. Lastly, yes, eating some protein THROUGHOUT the day will help to keep you better satiated.

[jmik58]

Re: 2013 FITNESS CHALLENGE

I just finished reading a book that one of the authors is anti-supplements. This is not to steer you away from them as you have had successful weight loss, just another opinion of them. The author has been kind enough to respond to me via emails. They are associate professor at Tufts University where they are the principal investigator of nutrition, fitness and health.

You are correct, I am pretty much anti-supplement. At full disclosure, I have been involved with many studies that look at the impact of different types of protein on strength and muscle repair after exercise in older adults….but I do think it is better to eat something made of protein over taking some powder. (those powders are a little bit of voodoo) Plus, you are still taking in calories minus some enjoyment I suspect. Lastly, yes, eating some protein THROUGHOUT the day will help to keep you better satiated.

I agree completely that protein in other ways is more effective and healthy. I eat a high protein / low-carb diet. The protein drink in the morning has more to do with me not being very hungry and wanting to help supplement my muscle strains with a little something. To be honest, I think I only use half of the serving size (1 scoop) with my breakfast drink. I eat high-protein greek yogurt with nearly every lunch and eat chicken breasts in some capacity for supper most of the time if I'm having meat. Oh, and I love my fruits and veggies and down whole grains much of the time.

If someone is doing the supplement as their sole source of protein I would say it's a horrible idea. I think, like anything, the key is proper balance. I suppose too many people don't satiate themselves with the more pure versions and fill up on processed short-cut offerings.

[Feared]

Re: 2013 FITNESS CHALLENGE

I think that is why they are called "supplements" they just tend to aid your natural Diet, and meals by providing you a little extra to help get you to your caloric, or nutrient goals. Yes if you're using them as a Primary means of Nutrition that is the wrong way to go about things, but things like Protein shakes provide a convenient, and simple way of reaching your Protein requirements in between meals, and on the go.

[bigbob]

Re: 2013 FITNESS CHALLENGE

I've always been one of those people, no matter what it was, if I can't do it without the aid of a supplement, I shouldn't do it at all.

That's one of the reasons I've leaned more towards not getting protein powder.

[Brandwin]

I'm pretty motivated at the moment, more so than I have been in a while, I just don't know where to start

Not sure what I should eat for my meals, I already drink just water only and I do eat a lot of fruits, especially if I need a snack.

[jmik58]

Re: 2013 FITNESS CHALLENGE

I'm pretty motivated at the moment, more so than I have been in a while, I just don't know where to start

Not sure what I should eat for my meals, I already drink just water only and I do eat a lot of fruits, especially if I need a snack.

What are your goals in relation to meal/food choices? Weight loss? Weight gain? Balance?

I'd be happy to offer up a few ideas.

[Rules]

Re: 2013 FITNESS CHALLENGE

I'm up and going. Working out daily, eating clean and heavily motivated. Starting to see some results.

[roadman]

Re: 2013 FITNESS CHALLENGE

I'm pretty motivated at the moment, more so than I have been in a while, I just don't know where to start

Not sure what I should eat for my meals, I already drink just water only and I do eat a lot of fruits, especially if I need a snack.

You should start what you need to eat for calories each day.

BMR formula is a good place to start.

Men: BMR= 66+(6.23 x weight) +(12.7 x height in inches) - (6.8 x age in years)

Then, it's time to figure out your AMR, calories burned in a day.

1.1 = sedentary
1.2 = mildly active
1.3 = active, moving on your feet quickly
1.4 = extremely active, professional athlete, construction workers, etc....

Take your BMR and multiply it by you AMR.

EX- If my BMR came out to 1500, I'd multiply by 1.2 to equal = 1800 calories. If I eat around 1800 calories w/o working out, I wouldn't gain weight.

As a guideline, I make sure half my plate is filled with veggies and fruit, for all my meals. The rest is divided by protein, fat and carbs.

[Brandwin]

What are your goals in relation to meal/food choices? Weight loss? Weight gain? Balance?

I'd be happy to offer up a few ideas.

I guess I am trying to lose about 15 pounds right now. I am 5'5", but 155. All my weight is in my stomach. I was 173 middle of the year. Lost about 23 pounds from stopping soda, portion control and walking a mile every night. Gained 7 pounds back.

I want to get rid of this gut. And then start bulking up. Not sure if I should get down to about 140 or 135...

[Feared]

Re: 2013 FITNESS CHALLENGE

So how did I reward myself after a brutal 5 day work week? By doing Squats, and Deadlifts early Saturday morning after breakfast.

I'm spent, but I actually feel relieved. I had so much pent up frustration, and tension built up and attacking the weights was what I needed to let that energy out. Now to relax for the rest of the weekend.