Questions for the Weightlifters

ThePanzerFuhrer said:
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 :homer:
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sunday night make 6-7 chicken breast/thighs. weight out .75lbs into bags/containers, freeze them. take one out the night before and toss it in the lunch pail to thaw overnight, will still be kinda frozen a little. toss a piece of fruit in there and away you go. dont over hydrate during the day, you flush out electrolytes, again something i was doing until i heard a podcast on hydration and well now i dont pee as much and still have clearish pee. its a balancing act.

if you want to get super nerdy lookup andy galphin and his podcasts with adrew huberman and peter attia
 
Start cold plunging after workouts. That shit will wake you up. All sorts of health benefits and aids recovery
 
Next question how does your eating change on days that you know you’re gonna need tons of energy.

For example tonight is sparring night. I’ll burn 1000+ calories in a hour. Is there something I should eat to help get me through that? More carbs at lunch? Maybe some caffeine? For the record I have been caffeine free since dec18th when I quit drinking soda. I don’t drink coffee.
 
ThePanzerFuhrer said:
Next question how does your eating change on days that you know you’re gonna need tons of energy.

For example tonight is sparring night. I’ll burn 1000+ calories in a hour. Is there something I should eat to help get me through that? More carbs at lunch? Maybe some caffeine? For the record I have been caffeine free since dec18th when I quit drinking soda. I don’t drink coffee.
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protein after is probably the most important thing in that case, also a lot of research says you need 30grams of protein in the AM to start the repair process, so keep them in mind
 
Animalmother said:
Start cold plunging after workouts. That shit will wake you up. All sorts of health benefits and aids recovery
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This was actually suggested by my wife earlier this week. She says I need to build that little deep freeze ice maker and then we could try this.
 
mobil1syn said:
if youve been weighing food for 7yrs youd know there is too much variation to assign a macro to it.

come awn, youre better than that
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If you want to go down that road, pretty much everything out there is just a guess, most food labels are based off some science done 50 yrs ago. They dont spend the $ to find out calories, just apply some old info. Your lucky if a label is within 15-20%. But it at least gives you something to go off of and try to be consistent.
MFP and the others are all over the board for rot. chickens for the same given weight. hoping someone here might chime in and say the small ones you buy at ingles, publix, walmart are about 1000 calories and 120 grams protein skin on, or whatever.

Rock break, On days like that, i start ramping up carbs the night before.

IMO cold hot etc is for elite athletes. ITs waste of time for regular folks
 
new week ThePanzerFuhrer get the protein prepped dude

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mobil1syn said:
new week ThePanzerFuhrer get the protein prepped dude

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My Wife is getting on board. She is gonna pick up a bunch of chicken for me. I got a few different protein shakes and powders to try.

Friday night after boxing I made sure to eat a protein bar before bed and then right away sat morning I had a few eggs and a shake to start the day. Seemed to help on the soreness.
 
ThePanzerFuhrer said:
My Wife is getting on board. She is gonna pick up a bunch of chicken for me. I got a few different protein shakes and powders to try.

Friday night after boxing I made sure to eat a protein bar before bed and then right away sat morning I had a few eggs and a shake to start the day. Seemed to help on the soreness.
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Look at MyProtein for some different flavors. I found them delicious, mix well, read studies where it's one of the cleaner mixes out there, and they are always running sales which is great for finding your favorite flavors. I have been using the Marshmallow Cereal flavor and it's amazing.

As far as meal prep for me, never had one but bought an air fryer (on the way) and going to try some different recipes to see what I can crank out. I like chicken, so that helps a ton.
 
ThePanzerFuhrer said:
Next question how does your eating change on days that you know you’re gonna need tons of energy.

For example tonight is sparring night. I’ll burn 1000+ calories in a hour. Is there something I should eat to help get me through that? More carbs at lunch? Maybe some caffeine? For the record I have been caffeine free since dec18th when I quit drinking soda. I don’t drink coffee.
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What have you been eating on those days and how has it been working? I’d eat a big baked potato with lunch, maybe a couple bananas a couple hours before sparring. That’s a guess though, I’ve never sparred like that.
 
My recipe for success @ 6'2 205lbs and a measured 5.5% body fat:


get up
Chug 1.5 l of water
weight train for an hour
Breakfast - 2 cups of oatmeal , 1 cup berries, 2/3 cup walnuts & protien shake
drink 1.5l of water
lunch - chicken, rice, brocolli with varying seasoning (basically fill up a 4 cup bowl)
drink 2.5l of water
dinner - salad with 1/2 to 1 lb chicken/beef/fish (make dressing from garlic, avocado, vinegar, salt, pepper, olive oil)
drink 1.5l of water

Yeah, i piss a lot:laughing:
 
I'd probably go extra carbs the night before, or if sparring is at night, maybe a little extra the night before, then extra for lunch and stay topped up with apples and stuff going into it

I wouldn't want to still be digesting that trucker lunch while getting punched at 6pm:laughing:
 
Gbkeith said:
What have you been eating on those days and how has it been working? I’d eat a big baked potato with lunch, maybe a couple bananas a couple hours before sparring. That’s a guess though, I’ve never sparred like that.
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I try to eat 3 good meals. Last Friday was an egg and sausage muffin for breakfast, chef salad with a hard boiled egg for lunch and a fish fry (baked cod, potato salad and some fries) for supper. All the meals I had white milk with them.

I did decent last Friday. I did sit out 4 of the 17 3 min rounds because we were short people, which was because it was so hot and humid in the gym. Had to be 95+ in there. I did get winded by the end of the night but my cardio was still better than all but one of the guys.
 
ThePanzerFuhrer said:
I try to eat 3 good meals. Last Friday was an egg and sausage muffin for breakfast, chef salad with a hard boiled egg for lunch and a fish fry (baked cod, potato salad and some fries) for supper. All the meals I had white milk with them.

I did decent last Friday. I did sit out 4 of the 17 3 min rounds because we were short people, which was because it was so hot and humid in the gym. Had to be 95+ in there. I did get winded by the end of the night but my cardio was still better than all but one of the guys.
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If I could improve anything I would want to improve my cardio. I train Jujitsu and after about 2 five minute rolls Im huffing and puffing. I can run my ass off on the treadmill or do the stairmaster or whatever. Nothing seems to match the intensity.
 
Animalmother said:
If I could improve anything I would want to improve my cardio. I train Jujitsu and after about 2 five minute rolls Im huffing and puffing. I can run my ass off on the treadmill or do the stairmaster or whatever. Nothing seems to match the intensity.
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I’m a big believer in the long slow runs to help improve your base cardio. The run for a hour keeping a pace that gets your heart to 140bpm. You’ll be like how in the hell does this help me because it’s so slow. I believe it’s the fastest your heart can beat while fully filling with blood and faster rates and it starts cavatating. Doing a 2-3 mile run 5 days a week like this for 6 months lowered my resting heart rate a full 10 bpm.

Another big thing is to remember to breath when you’re fighting/rolling ect. I caught myself many times holding my breath throwing a combo of punches. No better way to tire yourself out than by holding your breath.

I now make it a point to exhale with each punch.

My kids have bjj 3 nights a week. They love it. Where else can you get thumbs up from everyone to choke out your opponent:lmao: :lmao:. My youngest has taken a liking to the von flue choke :lmao:.
 
ThePanzerFuhrer said:
Another big thing is to remember to breath when you’re fighting/rolling ect. I caught myself many times holding my breath throwing a combo of punches. No better way to tire yourself out than by holding your breath.

I now make it a point to exhale with each punch.
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Noticed similar with the dirt bikes. Pay attention to just deep breaths through my nose, Can ride alot farther and faster without needing to stop
 
Animalmother said:
If I could improve anything I would want to improve my cardio. I train Jujitsu and after about 2 five minute rolls Im huffing and puffing. I can run my ass off on the treadmill or do the stairmaster or whatever. Nothing seems to match the intensity.
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metabolic conditioning circuits, on a podcast i listen to the cohost trains and was sucking wind like you mentioned. started doing met cons a few times a week and he said it has greatly improved his conditioning.
 
ThePanzerFuhrer said:
Next question how does your eating change on days that you know you’re gonna need tons of energy.

For example tonight is sparring night. I’ll burn 1000+ calories in a hour. Is there something I should eat to help get me through that? More carbs at lunch? Maybe some caffeine? For the record I have been caffeine free since dec18th when I quit drinking soda. I don’t drink coffee.
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Fast prior, protein after, if your trying to cut. You want your body to tap into your fat reserves rather than burn the available energy.
ThePanzerFuhrer said:
This was actually suggested by my wife earlier this week. She says I need to build that little deep freeze ice maker and then we could try this.
Click to expand...
Cold plunge after a workout will kill your gains and lower your testosterone. Sauna after a workout will improve gains and testosterone. Read about heat shock proteins.
 
ThePanzerFuhrer said:
I try to eat 3 good meals. Last Friday was an egg and sausage muffin for breakfast, chef salad with a hard boiled egg for lunch and a fish fry (baked cod, potato salad and some fries) for supper. All the meals I had white milk with them.

I did decent last Friday. I did sit out 4 of the 17 3 min rounds because we were short people, which was because it was so hot and humid in the gym. Had to be 95+ in there. I did get winded by the end of the night but my cardio was still better than all but one of the guys.
Click to expand...

I'd lose the milk. Add nuts and hard boiled egg snacks twice a day.
 
This thread has inspired me to start working out again. It fucking sucks at the moment with my fucked up meniscus and missing ACL so no lower body to speak of. After I get my meniscus fixed still be no running but I can get back to Burpees. Last time I tried to get back in shape I pretended I was in my 20’s and was going 6 days a week and at my age that’s a recipe for failure for me.
This time I am 3 days a week with lots of protein and rest time to let my body recover. Been a noticeable difference. Have cut most all processed sugar out and only real quantity of sugar I get is from whole fruits.

Daily goal is 200 grams of protein daily. 1/2 to a whole gallon of water a day. Only shitty carbs are usually a tortilla for breakfast with 4-5 eggs in it and some salsa & hot sauce. Been eating a lot of burger and steak for dinner and making chicken or tuna sandwich spread for lunch without the bread and a bunch of carrots is my goal for lunch.

Currently 6’ 1” 203. Goal is to stay the same weight just change the fat to muscle ratio. Having the day in between workouts has done more to help me this go around than anything else.
 
5% bodyfat carrying any kind of muscle mass without drugs is a tall order

This thread has inspired me to start working out again. It fucking sucks at the moment with my fucked up meniscus and missing ACL so no lower body to speak of. Ofter I get my meniscus fixed still be no running but I can get back to Burpees. Last time I tried to get back in shape I pretended I was in my 20’s and was going 6 days a week and at my age that’s a recipe for failure for me.
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Awesome dude

My meniscus is fucked, squatting keeps my knees from hurting. Have you tried lower body that doesnt involve knee slide?
 
Levigarrett76 said:
5% bodyfat carrying any kind of muscle mass without drugs is a tall order
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I was a measured 5.5-6% in High School lifting 1-2 hours a day and running 5 miles 3-5 days a week. I was strong as fuck for my size, 6’2” 180lbs but building any mass was damn near impossible no matter how much protein and fats I ate.
 
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