Questions for the Weightlifters

[Texas97]

You say 3-4000 calories like you don't eat that much anymore

If you're 210 and 5 10 and have a day where you're running a 1" gun, that's a 3k+ calorie day without the training

I would pretty cut sugar and eat a fuck ton of fat and protein while you're building muscle mass

Buy gallons of whole milk, if you're running out of gas at work you could probably add a half gallon a day of milk to your diet

Gomad / gallon of milk a day roughly 2800 calories, so half that for a chubby guy shifting to toned

Only thing I suggest milk for is chocolate milk for recovery post workout. 24-32 ounces will do it .

 

[Pook]

Getting me motivated to get my diet under control again. I felt my best at 180lbs, 5'9" and working out hard. Currently I feel like a slug and am 205 lbs

I just got to get the ball rolling. Have some injuries but it is what it is, need to get going again. Maybe I will have to start a new thread to kick myself in the ass and have some accountability. I fall for my own excuses as to why I don't have time.

 

[RusM]

1 gram or protein per pound of lean Body mass probably isn't enough for what you're trying to do. You probably want to go to 1.5-2 grams and eat some carbs too.

While I am a huge proponent of low carb, to perform at a high level MOST people needs some carbs. Doesn't have to be a huge amount, you could do great on 50g of carbs a day, maybe 100g, maybe 200g, shit maybe your need lots and you're ok with 300g of carbs a day. But most people can't get strong and fit without carbs.

Here's the complicated part, you've gotta figure out what the maximum amount of calories and carbs, fats protein you can take in while maintaining performance. This is going to be different for everyone and kinda hard to dial in. Also you're still wanting to lose weight which is it's own issue while maintaining performance.

If you're really serious about it, talk to the bodybuilder guys at the gym and see who they're using for their nutritionist. If there's some seriously hacked guys at your gym I'd hazard a guess that there is a really good nutritionist in the area that's doing meal plans for them. This person should be meeting with your weekly and measuring body fat and weight and going over your training and how you're feeling and doing on lifts and performance. It won't be cheap.


Losing weights easy, 1g per pound of lean body mass and calories what you want to weight.

Fuck! I need to resemble this comment.

 

[Levigarrett76]

I too would like to know what Rock Breaker is eating on daily basis. Sounds like its time to dial it in more. It sounds like he's definitely under eating for what hes doing.

To make it easy I meal prep with Wife most times on Sunday afternoon 1-2 hrs and done. Keep it simple, grilled burger patties and beans started in crock pot day before.
Whole baked potatoes skin on with salt only and ground turkey with taco seasoning, or half ground beef half ground turkey.
Skillet cooked rice with grilled pork chops with bbq sauce.
Small thing of cut of radishes, carrots, cucumbers etc. Eat 1-2 cans tuna a day as snack and usually some boiled eggs mixed in. I like the 42g protein fairlife for days after I train. I am cutting some weight right now, so skipping breakfast and eat tuna around 9-10am on days after I train. Generally, on a heavy training day I ramp up my carb intake in the afternoon leading up to the evening workout.

I cant do chicken but every now and then, I feel drained without any fat in my diet.

Dinner I'm lucky, my wife trains too and has taken many common recipes and put a high protein clean spin on them.

Tracking your food in the beginning is good to get an idea of what you should be eating. Eventually you can eat intuitively.

 

[ThePanzerFuhrer]

breakfast a suasuge egg and cheese muffin my wife makes me every morning. A large coffee thermos of white milk.

Lunch I don’t usually eat too much. I need to get better at this. It’s maybe a banana and a kids lunch size bag of chips or 2.

Supper was white rice with a beef and red cabbage stir fry more milk and a doughnut for dessert.

 

[Will12785]

So it’s been a few weeks and a few of you guys are spot on. I need to tone it down some as I am starting to get really beat up. Been thinking about this because it seems like I have been getting weaker doing my everyday work. This 1” milwaukee impact was never heavy before but now I’m struggling holding it above my head type stuff. Then again I was 50# heavier and was eating 3-4000 calories a day.

I believe this some of this weakness is coming from my diet. I don’t think I’m consuming enough protein to maintain my muscle mass with all this extra activity. Does that sound right? I need to do some research on what I should and shouldn’t be eating. If you guys have some insight on this please enlighten me.

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This is an easy read that covers the basics. I can send you some more in depth stuff if your interested. Do you have a good TDEE calculator?

 

[Will12785]

breakfast a suasuge egg and cheese muffin my wife makes me every morning. A large coffee thermos of white milk.

Lunch I don’t usually eat too much. I need to get better at this. It’s maybe a banana and a kids lunch size bag of chips or 2.

Supper was white rice with a beef and red cabbage stir fry more milk and a doughnut for dessert.

Throw those sports drinks right in the trash. If you need extra hydration drink coconut water. Add extra egg to that breakfast sandwich

For lunch ditch the chips and eat beef jerky or tuna.

Eating protein is expensive.

 

[ThePanzerFuhrer]

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This is an easy read that covers the basics. I can send you some more in depth stuff if your interested. Do you have a good TDEE calculator?

My watch keeps track for me. I do think it’s on the low side of things.

This was last week. I kinda slacked off cause like I said I was feeling kinda shitty.

 

[Levigarrett76]

breakfast a suasuge egg and cheese muffin my wife makes me every morning. A large coffee thermos of white milk.

Lunch I don’t usually eat too much. I need to get better at this. It’s maybe a banana and a kids lunch size bag of chips or 2.

Supper was white rice with a beef and red cabbage stir fry more milk and a doughnut for dessert.

Do you have a waffle house near you? If so, go today for lunch and get the meat lovers chicken( or pork chop) and eggs, hasbrowns steamed, and dry toast. Put some ketchup on the hashbrowns. Eat it all.
Should be about 80 grams protein, 60 carb, 18 fat (realistically alot more the way they cook the eggs), 765+ calories.

Generally for a male who trains, multiply your bodyweight by 14 and it puts you close to your maintenance. Good starting point anyway.

A Good breakfast hack when traveling is McDonalds egg mcmuffin, order two or 4 and combine. Throw away one set of buns. I dont think they do the egg white delight anymore, but this was good combo with egg mcmuffin also.

 

[Will12785]

My watch keeps track for me. I do think it’s on the low side of things.

This was last week. I kinda slacked off cause like I said I was feeling kinda shitty.

Compare to this SailRabbit: BMR, TDEE and BMI Calculator

 

[Otto M@n]

Surprised to see lots of really good comments from a lot of people on here. Just wanted to chime in with consistency wins...good consistency and bad. So whatever training regime works for you, stick with it. You'll have days/weeks where you're not on schedule due to work and life, but stick with it.

And [good] carbs are your friend with what you're wanting to do. You'll need them unless you want to gas out 10 seconds into boxing.

Can really tell the average age of replies on here...lots of comments about rest days and not ego lifting. 10/10 concur

I am 5'10" and around 185-190, active duty for the last 15 years. 36 y/o and definitely have felt my body slow up the last few years. Working out 5 days a week is in my rear view mirror at this point...my joints hurt and I feel better, and perform better, doing 3-4 days a week. My joints just need the rest. Job expectations leave me as a jack of all trades in regards to weights and cardio. Like one guy said on here... "I used to... " but I used to be able to walk into the gym, spent 5 minutes warming up and knock out 1100lbs to get my name on the 1,000lb club at the gym on any base. I am 100% confident that my shoulder would physically separate and land on the moon if I tried benching 225 right now, let alone 315 that I used to knock out without thinking about.

Still knocking out 23 dead hang pull ups, and my last run a few days ago, did 4 miles in 26:29, average of...something, like a 6:35 mile or whatever? But the Ronnie Coleman lightweight? Fuck all that nonsense. I haven't benched over my bodyweight in...4 years? Haven't squatted more than 225 in ages either. ACL replacement really killed my motive for the heavy weight.

 

[ThePanzerFuhrer]

Do you have a waffle house near you? If so, go today for lunch and get the meat lovers chicken( or pork chop) and eggs, hasbrowns steamed, and dry toast. Put some ketchup on the hashbrowns. Eat it all.
Should be about 80 grams protein, 60 carb, 18 fat (realistically alot more the way they cook the eggs), 765+ calories.

Generally for a male who trains, multiply your bodyweight by 14 and it puts you close to your maintenance. Good starting point anyway.

A Good breakfast hack when traveling is McDonalds egg mcmuffin, order two or 4 and combine. Throw away one set of buns. I dont think they do the egg white delight anymore, but this was good combo with egg mcmuffin also.

No waffle houses nearby. im stuck in the pit running loaders during the day. Not to
often I get to scram out and get a lunch. That’s part of the problem. I need to plan ahead and pack a good lunch.

 

[Levigarrett76]

I understand.

When really busy, these can help. Shop | Vertical Diet


They are actually pretty decent also.
The monster mash is delicious with a little bit of salt.

 

[ThePanzerFuhrer]

I understand.

When really busy, these can help. Shop | Vertical Diet


They are actually pretty decent also.
The monster mash is delicious with a little bit of salt.

Are those fresh or frozen? Look like an easy way to get the job done for when times are busy.

Been looking up the nutritional value for some foods. Holy crap is it difficult to get 200 grams of protein in a days worth of eating. You really have to plan what you eat so you don’t overdo it on carbs and calories.

I’ll have to start making my self egg and run salad sandwiches for lunch. Those are my #1 and 2 favorite sandwiches.

I did order some protein bars and sugar free beef jerky for snacks.

This is pretty interesting stuff. I’m gonna have to start a journal and start logging what I eat and what I do for my workouts.

Thank you guys for the help.

I talked to the coaches and told them to sign me up for a fight between thanksgiving and st Pattie’s day. It’s game on . Not sure if they’ll find a true novice in my age range but they will put the word out to all the other gyms.

 

[Otto M@n]

Pure Protein bars (amazon or wal mart) are the best protein bars I've found if you consider macros and cost as your top needs. Taste is meh, they're certainly not terrible, but nothing outstanding (because of the low fat in them). Great substitute for fat kid snacks.

Someone else had a great comment...protein with every meal. Helps to make a habit of it, cuts out empty calories and makes sticking to your numbers that much easier.

Fairlife chocolate milk is awesome if you want a chocolately treat, has a surprising amount of protein in it and macros aren't bad. Tastes great too. Far better off with a glass of that over the alternatives (Oreos or whatever go-to fat kid snack)

 

[mobil1syn]

the milk approach is just a TON of calories, you need to be in a caloric deficient if you want to loose weight. low calorie proteins through supplementation is the best solution. i tried the low carb approach and was just constantly dragging, so i added them back in moderation and it has helped along with being diligent on timing with caffeine dosing

id drop the gatorade in favor to ELMT/LiquidIV/etc for the salts.

id be willing to bet if you add in complex carbs (fruits, beans, rice, potatoes) youll have more energy.

30g - protien shake (180 calories, 5 carbs, 5 fats) always in the morning and usually have one at night to combat the sweet cravings
100g - .75lb of chicken breast
50g - .75lb of 80/20 ground beef

usually have rice with my chicken at lunch and strickly veggies with dinner. occasionally ill mix in protein cookie/bar during the day for another 15-20 grams. as mentioned its a challenge to get 200g of protein a day

200g protein, 200g carbs, 100g of fat is what was recommended to me. should net you in the 2500-3000 range for overall calories if you eat clean.

 

[Levigarrett76]

Panzer, yes they are frozen.
They are really good for when your short on time.
Some arent great but get the job done, others ones like monster mash are delicious

Sounds like your headed in the right direction.

This thread has turned out to have great info.

Like guy above said-fruit is awesome.
Dont let the “sugar” in it discourage you, its delivered totally different when combined with the fiber in the fruit as opposed to juice form.

Iirc the fairlife choc milk is 230 cal for 46g protein.
Righr there close to the cost of chocolate gold standard bought bulk if you math it all out. Whey has gone out of sight

 

[Gbkeith]

I liked Icelandic skyr as an afternoon snack. Basically extra milk yogurt. Depending on what kind I could eat a couple and get 35-40 grams of protein. It hasn’t been available my grocery store lately so I’ve switched to Ratio brand yogurt.

Add another egg and maybe some beef or chicken to your morning biscuit. Best way to hit 200+ grams is to start big and start early. There are a bunch of ways you can scramble a bunch of eggs with a pound or two of hamburger meat and maybe some potatoes and peppers on Sunday and then heat up a slice whenever you need it. Melt different kinds of cheese on it and use different kinds of hot sauce to give it a little variety.

Until recently I wasn’t aware that non-Ethiopians ate meals without protein. If you eat three meals a day at 50+ grams of protein each and then have a couple snacks of jerky, yogurt, cottage cheese, or a shake it’s not hard to do 200 grams.

 

[Gbkeith]

Anyway. You’ve been lifting for a few weeks. Have you been consistent? What have your numbers done?

 

[Cameronswmp9]

The Best Fat Loss Article on the Motherfuckin’ Internet

There's a myriad of fat loss advice on the internet and most of it sucks. If you want to lose fat the right way, here's how to do it.

physiqonomics.com

This is an easy read that covers the basics. I can send you some more in depth stuff if your interested. Do you have a good TDEE calculator?

This article is amazing, hits it on the head. I've been following something very similar, just fasting through breakfast (never eat much breakfast anyway). But the protein, calories, and fat/carbs just kinda filler more IIFYM on those, but steadfast on the protein.

Down 40 lbs so far this year, with a small break (slowed about a month and maintained or gained a couple lbs, nothing major), and back in it. My diet is the hardest thing to keep in check, even with MFP and other tools, as there's so much other food out there to grab, and that throws me off. I have been looking hard into recipes for meal prep and what will taste good after sitting in the fridge for a few days

 

[Will12785]

This article is amazing, hits it on the head. I've been following something very similar, just fasting through breakfast (never eat much breakfast anyway). But the protein, calories, and fat/carbs just kinda filler more IIFYM on those, but steadfast on the protein.

Down 40 lbs so far this year, with a small break (slowed about a month and maintained or gained a couple lbs, nothing major), and back in it. My diet is the hardest thing to keep in check, even with MFP and other tools, as there's so much other food out there to grab, and that throws me off. I have been looking hard into recipes for meal prep and what will taste good after sitting in the fridge for a few days

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Some good stuff here.

 

[Cameronswmp9]

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Some good stuff here.

Thank you, saved for reading later!

 

[YJBrian]

Been looking up the nutritional value for some foods. Holy crap is it difficult to get 200 grams of protein in a days worth of eating. You really have to plan what you eat so you don’t overdo it on carbs and calories.

Not extremely hard if you stick to lean proteins and plan a bit, but perhaps not as enjoyable... I've been hitting ~200g/day with chicken breast, turkey breast, fish, and egg whites/eggs although as others have said, this can get expensive. I've found the cooked turkey breast at Costco to be an inexpensive source of protein, as well as the tilapia and cod. They also seem to have recently started selling an extra lean ham (in the form of deli slices) that I have been enjoying.

 

[Levigarrett76]

Anyone figured out how much protein is in one of the small pre-cooked rotisserie chickens from grocery store? Apps show them all over the place. I used to eat a good chunk of one for lunch with a random side sometimes. I always figured about 80-100 grams?

 

[RusM]

Anyone figured out how much protein is in one of the small pre-cooked rotisserie chickens from grocery store? Apps show them all over the place. I used to eat a good chunk of one for lunch with a random side sometimes. I always figured about 80-100 grams?

Google.says 26-31g/100g

 

[mobil1syn]

’ll have to start making my self egg and run salad sandwiches for lunch. Those are my #1 and 2 favorite sandwiches.

how do you feel about cold chicken and beef?

Anyone figured out how much protein is in one of the small pre-cooked rotisserie chickens from grocery store? Apps show them all over the place. I used to eat a good chunk of one for lunch with a random side sometimes. I always figured about 80-100 grams?

debone chicken and put it on a scale is the only real way to know unfortunately. buy a scale and start food prepping and weighing stuff. you will realize how quickly the calories of a normal meal add up. as you do it you will can start to eyeball stuff for when you are eating out and what not.

one thing i have found is what i eat at night effects how quickly i get hungry in the morning. wife made an apple pie, so i have been snacking on that at night and i get hungrier earlier than normal. i also notice this if i eat lots of carbs for dinner.

 

[ThePanzerFuhrer]

how do you feel about cold chicken and beef?



debone chicken and put it on a scale is the only real way to know unfortunately. buy a scale and start food prepping and weighing stuff. you will realize how quickly the calories of a normal meal add up. as you do it you will can start to eyeball stuff for when you are eating out and what not.

one thing i have found is what i eat at night effects how quickly i get hungry in the morning. wife made an apple pie, so i have been snacking on that at night and i get hungrier earlier than normal. i also notice this if i eat lots of carbs for dinner.

Cold chicken or beef is fine. Most of the time when I bring a lunch the cold stuff gets warm and the stuff that should get warmed up is eaten cold

 

[Levigarrett76]

how do you feel about cold chicken and beef?



debone chicken and put it on a scale is the only real way to know unfortunately. buy a scale and start food prepping and weighing stuff. you will realize how quickly the calories of a normal meal add up. as you do it you will can start to eyeball stuff for when you are eating out and what not.

one thing i have found is what i eat at night effects how quickly i get hungry in the morning. wife made an apple pie, so i have been snacking on that at night and i get hungrier earlier than normal. i also notice this if i eat lots of carbs for dinner.

I been using a scale for 7 yrs now. Hoping someone else already did the work and knows

 

[Animalmother]

This the food network thread now.

 

[Levigarrett76]

eat one of these a day Rock breaker

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