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Legs are Still Gone

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saevel25

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Yep, legs are still sore. I figured as much. Today I just went down during lunch and stretched in the workout room. About 30 minutes. I plan on doing another round of stretching this evening. I plan on getting back to working out tomorrow. At least I can get on the treadmill for some incline HIIT even it's light jogging. 

Today's Food
Still could eat a tad less, but not bad. 
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Today's Workout
Stretching = 90 calories burned

 

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Still could eat a tad less, but not bad. 
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Do you feel hungry?  In looking at your chart you are not eating nearly enough protein and probably a bit too much fat.

For every gram of fat your remove from you diet, you can replace it with almost 2 grams of protein, that is why protein is so important.  But not all calories are equal though, so replacing fat with "low-fat" food items which are loaded with sugar will actual have an opposite effect and your body will just produce more fat.  Not fair, but that is your body's defenses kicking in.

Good luck!

Brad

 

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For every gram of fat your remove from you diet, you can replace it with almost 2 grams of protein, that is why protein is so important. 

It's important because fat has 9 calories worth of energy and protein has 4? What about carbs, they have 4 calories per gram? ;) Just messing with ya. I don't think that is why protein is important. 

Carbs per Day

http://www.bodyrecomposition.com/nutrition/how-many-carbohydrates-do-you-need.html/

Protein
http://www.bodyrecomposition.com/muscle-gain/protein-requirements-for-strength-and-power-athletes.html/

Honestly RDA Recommends about 0.35 grams/lb. Actual athletes and body builders have stated between 1g/lb to 2g/lb. I've heard recently that once you get near the 0.82g/lb you don't see much added benefits in terms of building muscle mass. Past that point you are just eating protein because protein can be a source of low fat, low carb. 

This day I was at 0.62 grams per lb of body weight. So I was right in between the RDA recommended that the recommended for an athlete. Since I am not an athlete I think that is fine with me :) I would like to get closer to 1g/lb, but I can live with 0.62g from time to time. 

Do you feel hungry?  In looking at your chart you are not eating nearly enough protein and probably a bit too much fat.


Nope, don't feel hungry. I don't eat much sugar, which spike cravings. This level of fat is fine with me. As long as I am burning more than I take in it will be good. Most of that fat is 

 

So replacing fat with "low-fat" food items which are loaded with sugar will actual have an opposite effect and your body will just produce more fat.  

Yep, I agree with this. As you can see my sugar grams are only 44. Which is one can of Mountain Dew, which I didn't drink. Most of my carbs come from grains and vegetables. I always stay away from "Low-Fat" processed foods. 

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I have found calories don't matter it's content. A bottle of Snapple ice tea has 230 calories and a box of mac n cheese has 700 both are essentially void of much nutrition. You can gain muscle or maintain weight with juicing vegetables and eating 1,200 calories a day with maybe a 300 calorie snack. The key is fat the more the better saturated fat red meat,hot dogs you name it it's fine as long as your juicing your nutrition level will be high. Also never drink alcohol if your going to the gym it will hamper and growth or results by as much as 85% and it takes weeks to recover from just drinking say 5 beers.

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The key is fat the more the better saturated fat red meat,hot dogs you name it it's fine as long as your juicing your nutrition level will be high.

I doubt that is true. There are other things in Hot Dogs that cause issues as well. I am not advocating no fat. The whole fat is bad argument is being won over by us who know fat does not equal getting fat. Still, processed meats are not a very good source of food. 

 

 Also never drink alcohol if your going to the gym it will hamper and growth or results by as much as 85% and it takes weeks to recover from just drinking say 5 beers.


Where did you get that percentage from? 

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I have found calories don't matter it's content. You can gain muscle or maintain weight with juicing vegetables and eating 1,200 calories a day with maybe a 300 calorie snack

In terms of weight, it's all about calories in vs calories out.

Since this is getting OT, from an expert on this stuff.

A McDonald's burger can be equivalent to a meal of chicken, brown rice and cashews? It’s quite simple, your body does not recognize whether the food your eating is ‘clean’ or ‘junk’. It will only recognize food’s for it’s nutrients, such as proteins, fats or carbohydrates.

For example; a McDonalds Seared Grand Chicken Burger is worth 501 calories which consists of 35.3g of protein, 15g of fat and 53.4g of carbohydrates.

Whereas, 130g of chicken, 25g of cashews and 120g boiled white rice is worth 520 calories which consists of 16.5g of fat, 55.2g of carbs and 37.9g of protein.

When you consume either of these meals, your body processes the food based on the macro-nutrient values (which you can see are extremely similar) and will yield the EXACT same effects on your body composition. 

Also, it's very, very hard to gain muscle on a caloric deficit unless you are significantly overweight with a high body fat percentage. And even those people that start lifting/working out will gain muscle on a caloric deficit up to a certain point, the gains will level out eventually. At that point it becomes all about maintaining the muscle you have while you burn fat.

Edited by mvmac

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Also, it's very, very hard to gain muscle on a caloric deficit unless you are significantly overweight with a high body fat percentage. And even those people that start lifting/working out will gain muscle on a caloric deficit up to a certain point, the gains will level out eventually. At that point it becomes all about maintaining the muscle you have while you burn fat.

So the reason why people with less body fat need to have a calorie surplus is because our bodies tendency to want to not starve. So, if you have a calorie deficit the body will at a certain point start to break down muscle to fuel the body. Am I getting that right as to why it's tough to gain muscle on a calorie deficit? I always wondered about that. 

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That's where juicing comes into play with carrots,apples and greens being so high in amino acids along with about 20 grams in protein it feeds your cells Combine that with a 1,500 normal food diet and you will put your self in an anabolic state if you time your work outs and meals correctly.

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So the reason why people with less body fat need to have a calorie surplus is because our bodies tendency to want to not starve. So, if you have a calorie deficit the body will at a certain point start to break down muscle to fuel the body. Am I getting that right as to why it's tough to gain muscle on a calorie deficit? I always wondered about that. 

Right, the body doesn't know the difference between starving and being on a diet, it's main goal is to survive. Also a reason why the metabolism can really slow down if you don't eat enough calories in a deficit. A "starvation" diet of 1200 calories a day will only work for the short term and you'll gain some back once you start eating normally (even at a slight deficit).

That's why it's good to add workouts to your diet and make sure to eat enough protein. It preserves the muscle you have and "targets" fat for fuel. Some guys can look "bigger" when they lose fat because there's more muscle showing.

To gain muscle or "bulk" you have to eat more calories than you burn and lift stuff. Some guys do this slowly, like eat 100-200 calories over their maintenance everyday for 6 months. Bradley Cooper for American Sniper did a dirty bulk, basically eat well over your caloric surplus and lift 5 days a week. This adds muscle and some fat, Copper wasn't really "cut", he just got bigger. To get "big" and get definition, like Chris Hemsworth, you bulk (lift while in a caloric surplus) and then "shred" (lift while in a caloric deficit).  

Edited by mvmac

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To get "big" and get definition, like Chris Hemsworth, you bulk (lift while in a caloric surplus) and then "shred" (lift while in a caloric deficit).  

From I read its very hard to maintain that shredded look. You need like stupid low fat %. At my current state I am not worrying too much. I will consider myself "bulked" up :) 

Right now I am just looking to lose the weight. I lift because I enjoy it and it also helps stave off some muscle loss if I eat enough protein. I am not really coming close to extreme dieting. I plan to throw in a cheat day every few weeks to tell my body it's OK. #PIZZA!!! 

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So the reason why people with less body fat need to have a calorie surplus is because our bodies tendency to want to not starve. So, if you have a calorie deficit the body will at a certain point start to break down muscle to fuel the body. Am I getting that right as to why it's tough to gain muscle on a calorie deficit? I always wondered about that. 

Yes, look up the difference between being in an anabolic versus a catabolic state for your body.  If your body does not have the right amount of nutrients in the correct form of building blocks it is going to start looking around in your body for those things.  Keeping your blood sugar stable and having correct 2:1 in general ratio of carbs to protein in your diet is roughly ideal, eating 3 squares and a few good snacks should take care of it. Some body builders will literally wake up in the middle of the night and down a protein shake to keep their bodies from going catabolic during the period they are supposed to be sleeping and try and go right back to bed.

Edited by Gator Hazard

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 Keeping your blood sugar stable and having correct 2:1 in general ratio of carbs to protein in your diet is roughly ideal, eating 3 squares and a few good snacks should take care of it. 

Not sure I agree with that 2:1 ratio. Check out this article here, 
http://www.bodyrecomposition.com/nutrition/how-many-carbohydrates-do-you-need.html/

Basically carbs are not essential for two reasons. They can be made by the body through Gluconeogenesis and you do not need them to survive. 

Carbs are recommended when you are an athlete because carbs help stave off the body from using muscle as a source of energy. 

If you do not do Aerobic Exercise you can deal with less carbs because your body is burning a higher percentage of fat than carbs. Typically when you are sitting around it's 55-60% fat to 45-40% carbs. As you increase your heart rate that shifts towards more carbs. 

Also the 3 square meals is a myth as well. A lot of people have done well just eating one big meal a day. Some do well with 5 meals a day. Just depends on your own mindset and body.

 

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From I read its very hard to maintain that shredded look. You need like stupid low fat %. At my current state I am not worrying too much. I will consider myself "bulked" up :) 
Right now I am just looking to lose the weight. I lift because I enjoy it and it also helps stave off some muscle loss if I eat enough protein. I am not really coming close to extreme dieting. I plan to throw in a cheat day every few weeks to tell my body it's OK. #PIZZA!!! 

Yeah there are different definitions of shredded.

Your plan sounds good.

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Not sure I agree with that 2:1 ratio. Check out this article here, 
http://www.bodyrecomposition.com/nutrition/how-many-carbohydrates-do-you-need.html/

Basically carbs are not essential for two reasons. They can be made by the body through Gluconeogenesis and you do not need them to survive. 

Carbs are recommended when you are an athlete because carbs help stave off the body from using muscle as a source of energy. 

If you do not do Aerobic Exercise you can deal with less carbs because your body is burning a higher percentage of fat than carbs. Typically when you are sitting around it's 55-60% fat to 45-40% carbs. As you increase your heart rate that shifts towards more carbs. 

Also the 3 square meals is a myth as well. A lot of people have done well just eating one big meal a day. Some do well with 5 meals a day. Just depends on your own mindset and body.

 

It is a relative guide that works well for people who are working out and doing cardio and weight lifting as you said you were.  Have you ever tried to do cardio and weightlifting on the Atkins Diet with no carbs?  I have, it's not recommended because you will be lethargic.

55/45 and 60/40 fat to carb ratios means zero protein.  This is something that you see sometimes in places where protein becomes scarce, oddly, after time just eating carbs and fat your body will shed weight because of not having protein.

It is not a myth if you are trying to build muscle and burn fat, it is a myth if you are talking about metabolism.  Show me one successful body builder who eats one meal a day.  The idea is to keep the body in an anabolic state if you are trying to put on muscle and burn fat (whether that be lean or bulk muscle mass), it can be done a number of ways, usually by keeping nutrients in the blood stream.  Whether that is 3 squares and a few snacks, six mini meals or whatever.  Numerous studies back this claim up as well as personal experience, even you can probably attest to the 3 or 4 pm sluggishness that comes on generally when there has not been a snack.  I had an old boss that used to order the department a fruit and cheese tray and a veggie and cheese tray on alternate days for us to snack on around 3pm.  It was amazing how much better people reacted and responded.

In any case I was just trying to be helpful, not start an argument or debate.  Good luck.

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Have you ever tried to do cardio and weightlifting on the Atkins Diet with no carbs?  I have, it's not recommended because you will be lethargic.

You might be a person who doesn't do well at the Ketogenesis level. It depends on the person. My friend has been on a Paleo diet, very low carb and use to do marathons with no trouble. There are a lot of stories now of people on very low carb diets doing marathons or ironman competitions with no trouble. 

 

55/45 and 60/40 fat to carb ratios means zero protein.  This is something that you see sometimes in places where protein becomes scarce, oddly, after time just eating carbs and fat your body will shed weight because of not having protein.

I meant that as what the body burns at those levels of exercise. The body does not directly burn protein as an energy source. Protein is either used to build muscles or other cellular needs, or it is turned into fat. 

This is why protein has the highest thermal effect and in reality it's energy output is slightly less than 4 calories per gram. It's more like 3.2 because of how much hard it is for the body to process it. 
 

It is not a myth if you are trying to build muscle and burn fat, it is a myth if you are talking about metabolism.  Show me one successful body builder who eats one meal a day.  

Some body builders do 5 meals a day, but I think that is more because they like the strict routine of it. There is very little scientific evidence supporting 5 meals a day promotes weight loss or extra muscle synthesis over 3 meals a day or intermittent fasting if you are eating good stuff. 

http://www.bodyrecomposition.com/muscle-gain/meal-frequency-and-mass-gains.html/

Actually more studies have shown that eating 6 meals a day does nothing to your metabolism, and does nothing to help improve muscle gain. 

http://www.jissn.com/content/8/1/4

In any case I was just trying to be helpful, not start an argument or debate.  Good luck.

Thanks!

 

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