In Fitness and in Health
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after 3 weeks USA vacation and eating all the crab I could find, I now need to get back on track! paleo, tabata, cardio and lifting weights are my main focus on losing weight/fat and keeping the muscles in place…don't want to get bigger, just want to have a nice and fit form!
let's hope I'll be able to reach my goal by the end of september/october!... will be posting updates regularly! pre and post pics gonna follow in the end! -
I don't think you can exercise yourself thin. Start with diet and calorie deficit. I would do either low carb, as many veggies as you want (bodyrecomposition's crash diet, I have the PDF if you want me to send it), or low carb high fat (ketogenic diet, where you train your metabolism to burn ketones created from fat instead of burning glucose/carbs.
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^ if you were talking to me @mclaincausey of course "eating right" is the main thing to do! been a long time now since I'm doing this (knowing how to eat and workout the right way!), so of course I no the pieces to the puzzle
maybe we guys should do some bets, just to keep the motivation going!?
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I was talking to Shane
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Shane, you and I are about the same body composition, or were when we started. What helped me was using a food log app on my phone. I no longer use it because I've gotten a better grasp but I was using myfitnesspal. You can also track exercise on there as well and link to other apps such as mapmyfitness which is looks like you are using based on the photo above
Knowing what I put into my body was the most important for me
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Shane, you and I are about the same body composition, or were when we started. What helped me was using a food log app on my phone. I no longer use it because I've gotten a better grasp but I was using myfitnesspal. You can also track exercise on there as well and link to other apps such as mapmyfitness which is looks like you are using based on the photo above
Knowing what I put into my body was the most important for me
Backed hard, MyFitnessPal is an awesome way to track food. It's not as good at tracking exercise but you can at least put your calorie burn in there, and exercise isn't as important for losing fat anyway as diet.
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Kettlebell workouts will actually cover both of those
Whatever you do, make sure you enjoy it and can stick to it. That is more important than anything
I fully back both of these statements. I also endorse using a calorie tracker on your phone. I've used both Lose It! and Myfitnesspal. I like the interface on Lose It! better, but myfitnesspal has a much more comprehensive food/nutrition encyclopedia.
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Shane, you and I are about the same body composition, or were when we started. What helped me was using a food log app on my phone. I no longer use it because I've gotten a better grasp but I was using myfitnesspal. You can also track exercise on there as well and link to other apps such as mapmyfitness which is looks like you are using based on the photo above
Knowing what I put into my body was the most important for me
Thanks for all the input guys. I started using the Lose It! app two months ago. I used it a lot at first but then it trailed off. I've now being using it every day for the last two weeks. I love how you can just scan the barcode of anything and it has the nutritional value right there. Also, being able to log my exercise and get a general idea of how many calories I can burn really helps motivate me. I also downloaded MapMyRun to track my running which is pretty nice.
I'm going to be in Toronto for the next two weeks so that will be a challenge. I don't have a gym there but I can workout in the garage and run everyday in the park. I'll probably try Tabata while I'm there. I've tried P90x before but I was too out of shape to finish most of it.
What specific foods should I be eating? Are there certain superfoods that you recommend? I've mostly been eating goji berries, chia seeds, walnuts, high protein yogurt, salad, fish, blackberries, carrots, pomegranate, apples, bananas, and protein shakes the last two weeks. I won't be changing my diet to something like Paleo or anything, just because I want this to be a life long thing. But breads, sugars, sodas, chips, fried foods, are starting to become a less than once a week treat. y main problem with diet is late night snacking. I work and stay up late, like 3-5am, almost every night. So about 3-4hrs after dinner I start wanting something to eat and the last thing I want are veggies. So that's been the main struggle so far.
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i like to snag nuts (almonds, brazil, walnuts) and maybe some greek yogurt to go along with.
add cinnamon and maybe some stamina and you're good to go. high protein and good fats that should keep your body nourish (?) until the next morning.
@urbanwoodsman -
I'm trying bodyrecomposition's crash diet. Maintenance protein, as many non starchy veggies as you want, and huge calorie deficits. Fish oil daily
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This crash diet accounts for that, but agreed in general.
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Shane, you and I are about the same body composition, or were when we started. What helped me was using a food log app on my phone. I no longer use it because I've gotten a better grasp but I was using myfitnesspal. You can also track exercise on there as well and link to other apps such as mapmyfitness which is looks like you are using based on the photo above
Knowing what I put into my body was the most important for me
Thanks for all the input guys. I started using the Lose It! app two months ago. I used it a lot at first but then it trailed off. I've now being using it every day for the last two weeks. I love how you can just scan the barcode of anything and it has the nutritional value right there. Also, being able to log my exercise and get a general idea of how many calories I can burn really helps motivate me. I also downloaded MapMyRun to track my running which is pretty nice.
I'm going to be in Toronto for the next two weeks so that will be a challenge. I don't have a gym there but I can workout in the garage and run everyday in the park. I'll probably try Tabata while I'm there. I've tried P90x before but I was too out of shape to finish most of it.
What specific foods should I be eating? Are there certain superfoods that you recommend? I've mostly been eating goji berries, chia seeds, walnuts, high protein yogurt, salad, fish, blackberries, carrots, pomegranate, apples, bananas, and protein shakes the last two weeks. I won't be changing my diet to something like Paleo or anything, just because I want this to be a life long thing. But breads, sugars, sodas, chips, fried foods, are starting to become a less than once a week treat. y main problem with diet is late night snacking. I work and stay up late, like 3-5am, almost every night. So about 3-4hrs after dinner I start wanting something to eat and the last thing I want are veggies. So that's been the main struggle so far.
Protein, protein, protein. Nuts, Greek yogurt, jerky, protein shakes (the pre made ones are much better tasting than powder, albeit higher in sugar)
Eat something about every 3 hours so you never binge. That's my strategy
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What specific foods should I be eating? Are there certain superfoods that you recommend? I've mostly been eating goji berries, chia seeds, walnuts, high protein yogurt, salad, fish, blackberries, carrots, pomegranate, apples, bananas, and protein shakes the last two weeks.
Watch the fruit and even carrots. Yes they are good for you but high in sugars. Berries are better.
Get lots of broccoli. Such a good veggie. Chicken breasts are a good lean meat also.
Chicken breast, broccoli and sweet potatoes has been one of my main meals. -
Haha… so much conflicting advice, it's a hard question to get an answer to, and I'm about to make it worse. I'm going to go against Bags and say you shouldn't load up on protein. You probably don't need much more than 1 gram per pound of bodyweight even doing cardio, maybe a little more when you're trying to put on some lean body mass, and under almost no circumstances should it be over 2g/lb. Excess protein, just like excess fats and excess carbs, get stored as fat (or pooped out).
And even though sweet potatoes are good for you, I don't think they are a good recommendation when you are trying to lose weight, as they are very starchy. Carbs are the enemy, they READILY convert into fat and can trigger hormonal responses that will keep you hungry. If you are focusing on putting muscle on, a sweet potato can be a good carb, but not IMO if you are trying to lose weight. I wholly agree with berries if you're going to eat carbs, and broccoli, and skinless chicken breast. I don't think you need more than a handful or two of berries a day for your carb load.
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Thanks guys. Yeah, there's a lot of info out there. I've been following reddit.com/r/Fitness/ which seems to have a lot of useful information in the sidebar.
This was a good read
http://liamrosen.com/fitness.htmlGood resources
http://www.reddit.com/r/Fitness/wiki/resources -
Excess protein, just like excess fats and excess carbs, get stored as fat (or pooped out).
I don't know if there has been any further research done on it, but when Atkins first became popular, there were also warnings that protein taken in excess can potentially overstress the kidneys
