Quote :

"Anybody know any good protein bars that aren't also secret carb bars? I need to get more protein, but I already pee enough without drinking more protein shakes."

^^ Why do you need more protein? For a competition or just because?

[Edited on March 12, 2020 at 1:13 PM. Reason : ...]

3/12/2020 1:13:16 PM

already lost a bunch of weight to reduce pot belly, want to add strength/muscle. I'm a skinny guy and old so I have natural challenges, want to be sure I'm getting enough protein today build.

^^Yea I've been eating these turkey bites but they seem so shitty for, I'd prefer something better. I also occasionally doubt hard boiled eggs and low sugar yogurt but they're hard to just throw in your backpack.

[Edited on March 12, 2020 at 1:35 PM. Reason : I prob don't need a ton more]

3/12/2020 1:34:53 PM

I do more of a medium boil for mine...think it's like 8min 15 seconds of boiling then an ice bath

3/12/2020 3:28:46 PM

Lol I'm good on cooking eggs, but if we are doing that, use Kenji Lopez Alts version, but about an inch of water in a saute pan, bring to a boil, add eggs (no more then 6 or water might lose boil too long) and cover. About 6 min for soft boil, 7-8 for hard boil. Peel under running cold water or refrigerate for later.

[Edited on March 12, 2020 at 4:11 PM. Reason : Quicker boil and quicker cook]

3/12/2020 4:11:12 PM

A can of the Costco chicken breast is 210 kcal, 45.5 g of protein, 3.5 g of carbs, and 3.5 g of fat.

How low are you trying to keep carbs and/or calories? I can get 150 g of protein per day on 2000 kcal no problem.

[Edited on March 12, 2020 at 7:44 PM. Reason : dsaf]

3/12/2020 7:40:39 PM

Time for everyone to post their workout from home plans for the next month.

3/15/2020 11:31:22 AM

Same as usual. Keep pedaling the trainer and riding the mountain bike on the trails behind the house.

But I'm more likely to have to quarantine myself at work than I am to get to work from home, but we have a nice gym on-site and the trainer and bike are portable.

3/15/2020 3:21:16 PM

^^gonna keep doing my weightlifting and running splits. not gonna lie, been kinda depressed/unmotivated withe the coronavirus stuff. feel like I'm on house arrest. lucky I have the home gym to use, and just praying that the disc golf course, or at least the greenway stays open - many others around the country have closed.

I did the Dorthea Dix 5k a couple of weeks ago and my running has been really good. My time was just under 32 minutes, which was faster than all of my training runs - it wasn't as hilly as I thought and was a really beautiful course with skyline views. I was hoping to do Run Sunset Beach 5k next week but I'm sure that's canceled now. I haven't had any shin injury problems but I really started with a slow couch to 5k type program and switched to Nike Pegasus Zoom Turbo shoes, which have helped tremendously (need to lace them tight, though). The Asics Kayanos that Fleet Feet recommended absolutely kill my shins to run in. I also have some Gel Nimbus 7's from back in the day that I love, but unfortunately shrank washing them after stepping in a mud puddle.

3/19/2020 6:42:06 PM

GoldieO, I agree that it is harder to binge when those foods are not at home and therefore not readily available.

Big goal is to lose 10 lbs in 5 weeks.

3/24/2020 1:07:35 AM

^^ Nice update, ncsuallday.

Regarding at home workouts given the current situation with coronavirus, it doesn’t feel great to work out at home. But I think it is a necessary thing. I am hoping to do Tae Bo and Denise Austin Super Stomachs which have both given me good results in the past.

Given the rapid weight loss that I’m looking for (10 lbs in 5 weeks), I am worried about muscle wastage with added exercise. Last year, when I exercised and ate back my calories, I only lost a pound a week. I really want to speed up the fat loss.

3/24/2020 1:12:46 AM

Used gym equipment prices are unreal, though understandable considering gyms are closed. Definitely a seller's market. I've been selling excess stuff to save up for better quality equipment when things hopefully calm down.

4/16/2020 3:07:53 PM

And then after this whole thing is over, going to be a whole lot of home gym equipment going unused and/or blowing up on Craigslist/FB marketplace. Makes me glad I've accumulated enough home gym equipment over the years to get by. I need some heavier dumbbells, but basically have everything I need.

4/18/2020 10:11:26 AM

I’ve been trying to get into biking. Have some Specialized brand 21” mountain bike i been riding on paved trails. I just leave the left gear on 2(of 3) and right gear at 5(of 8) Don’t get how people can bike long distances. Did 10 miles yesterday and only 6.5 miles today. My butt is seriously sore, any recommendations on seats?

[Edited on April 24, 2020 at 8:31 PM. Reason : S]

4/24/2020 8:30:35 PM

butt soreness goes away after a couple weeks of riding. you're using butt muscles that you probably haven't used in awhile if you haven't biked in awhile.

4/24/2020 8:51:10 PM

Well its not so much muscles as like i guess pressure on bones in ass from the seat is quite uncomfortable. Guess I need to do more squats and get thicker butt muscles

4/24/2020 8:54:37 PM

when i got my bike a few years ago, i hadn't really ridden one for any significant amount of time since i was a teenager, and my butt cheeks were pretty sore for a couple weeks overall. then those muscles get re-trained and it's not a big deal. you could get a new seat but you could also just try to stand up a little more while on your bike and it will pass eventually.

4/24/2020 9:12:39 PM

Quote :

"My butt is seriously sore, any recommendations on seats? "

As soon as he tells you he loves you--the pain will melt away.

4/24/2020 9:22:05 PM

Quote :

"Used gym equipment prices are unreal, though understandable considering gyms are closed. Definitely a seller's market. I've been selling excess stuff to save up for better quality equipment when things hopefully calm down. "

I have an epic home gym, two Rogue squat racks and about 700 lbs of plates. Couple of benches and 3 barbells.

Been doing more CrossFit high intensity stuff so decided to look for a couple of kettle bell. Basically harder to find than illegal drugs or toilet paper.

4/24/2020 9:24:40 PM

I live about 40 minutes from the York factory outlet, but they were declared a non-essential business and forced to shut down. While other companies are raking in the dough, they're missing out.

I wish i had some more 45lb plates. I have a set of 100lb plates, but sometimes it's more of a workout loading them than I feel like putting up with. That, and I never like making a 200lb jump anywhere in my warmup sets.

Other than some plates and maybe a larger set of dumbbells, everything I want right now would be a specialty order from another vendor anyway. I really want a duffalo bar, and I'm contemplating either a log or a swiss bar. I specifically joined a second gym because they have this equipment along with lots of other strongman equipment though, so I think I'd rather just wait out the state quarantine and hope the gym owner isn't in dire straits.

4/25/2020 4:15:33 PM

A chamois and a properly fitted bike are the most important things you can do to combat ass pain from biking. Get some cycling bibs or shorts and get your bike adjusted. The correct seat height, tilt, and fore/aft adjustment will make sure you're putting the weight on your sit bones and not on the fleshy parts. A good bike shop can help you get it right. Beware of the big cushy seats that look comfy. It's counterintuitive, but they can often cause chafing. The seats I'm using now are actually pretty small and not very padded, but they fit my sit bones properly.

4/25/2020 8:45:25 PM

also, it gets better with time as your butt/taint/sit bones just kinda get conditioned to it, but i don't think it has anything to do with muscles in that area.

4/26/2020 8:22:52 AM

Been working out hard the past 2.5 months (in response to the ending of a long term relationship). IF 16/8, running 2-3x/week, strength training/HIIT video classes 2-3x/week. Down 30 lbs so far. Yesterday I ran my quickest 5k at 30:35.

The breakup has been tough, but working out has been my one saving grace. I'm already at my lighest weight since undergrad, but would love to lose another 15-20 lbs. I figure why not be in the best shape of my adult life at 32. I've also made the goal to run a half marathon by my birthday in Sept.

Mid-Feb - 225 lbs
April 26 - 195 lbs

I'm happy with the loss, but really worried about maintaining. I don't want to lose all this weight just to put it back on once I start getting 'happy' again.

4/26/2020 8:48:30 AM

^^yeah, I don't know if its bones or muscles or what, just that you get used to it and the discomfort goes away

4/26/2020 5:35:47 PM

Just did 11.66 miles. New personal best. This time i put left at 2 and right on 4. I liked that more.

Would have went longer but forgot my bottle of water

4/26/2020 6:31:24 PM

the idea is to change gears as you ride depending on the grade, how fast you want to go, etc. it's just like the transmission in a car.

4/26/2020 7:59:38 PM

Very flat terrain where I am riding, should I still be changing often? A lot of times when i am going fast i notice if i try pedaling, I can’t pedal faster than my wheels are already moving if that makes sense. Like i have to wait to slow down some before I can pedal again to increase speed.

The heart rate on apple watch has been interesting. The 10 mile ride was 169 average heart rate, 8.9mph pace. 2nd was 6.5 miles at 8.6mph pace(getting to where i go through crosswalks is what slows it down) was 157. Today was 9.3mph pace, heart rate was 153. Not sure if anecdotal or just cause more familiar with area I am biking. First time I got lost way left of the park and had to use google maps to find my way back

Worked on posture. Several videos on youtube about butt pain said either sitting an inch or two to much up front on seat, or not enough weight on arms taking off butt.

There needs to be a cycling thread

[Edited on April 26, 2020 at 11:44 PM. Reason : Lost]

4/26/2020 11:42:58 PM

What you're describing is "spinning out" and when it happens you need to shift to a higher gear. Put the lever on your right in a bigger number.

Be careful with putting a lot of weight on your arms. That will cause hand numbness. Your arms should be pretty relaxed. Your weight should be on your sit bones and your pedals on the downstrokes.

4/27/2020 7:44:29 AM

I usually keep my big gear on 3 (of 3) and adjust the small gear accordingly for hills, etc

4/27/2020 1:22:09 PM

That can cause chainlines at too much of an angle. It'll usually work, but can cause unnecessary drive train noise and wear.

4/27/2020 1:34:48 PM

Thanks for all the tips and info. I think my goal is going to be working on faster per mile time rather than distance, guess if I switch the gears more I should be able to maintain a faster speed. Cant see myself ever encountering a hill here, where I’d put right gear below 4 though. I actually have encountered hand numbness a few times. I got my bike 2nd hand originally to bike to work(half mile each way), a biking friend checked craigslist and based on my price range(200 or less), suggested the one i got

I just googled and apparently 21” is more for someone like 6’1” to 6’4”, I’m just at 6’ with shoes on. Maybe I am not big enough for the bike. Didn’t really matter on half mile to work but recreationally maybe I should look for a forever bike with stimulus $. I’d prefer good used bike, but 2nd hand prices probably crazy right now though with so many people being home

Also in addition to this, started lifting weights again, and have been trying to decrease portion size along with overall eating better

[Edited on April 27, 2020 at 4:51 PM. Reason : Prefer]

4/27/2020 4:50:32 PM

Switched gears some today. Between 2-4 and 2-7...5 of my 8 miles today were faster per mile time than any of my previous ~25 miles I’ve done in the past week. Avg heart rate a tick higher at 157. Was windy AF too, riding against the wind sucks! Next time I might change big gear to see how I like that

4/29/2020 7:44:08 PM

shifting gears that allows you to keep a higher, steady cadence (how fast you're spinning the pedals). higher cadence keeps you from fatiguing your leg muscles, but the trade-off is faster breathing and increased heart race (aerobic performance). when i ride road, i hardly deviate from 90 rpm on the pedals, but my speed will range from 12 mph to 25+ mph depending on grade and wind. when cadence start dropping, you shift to an easier gear and you go to a harder gear when cadence is getting high (over 95 or 100 rpm for me). this is all personal. when i started, my average cadence was under 70 rpm. i know guys who average 110 rpm and guys who are faster than me, but only spin at 70 rpm. gotta find what works for you.

4/29/2020 8:39:14 PM

How did you determine your rpm cadence at the pedals?

4/29/2020 9:43:15 PM

cadence sensor attached to one of the cranks. when i ride my road/gravel bike, it talks to my cycling computer. on the indoor trainer, it talks to my phone, which is running the training app that controls the trainer resistance.

[Edited on April 29, 2020 at 10:24 PM. Reason : i don't bother with much telemetry when mountain biking. just use my gps watch for that.]

4/29/2020 10:23:47 PM

I don’t think my big gear does anything. Moving from 1-3 I didn’t notice any difference, didn’t hear any clanging of gears changing etc

Went 12.78 miles today, avg speed 11.3, both personal bests. Avg heart rate 169. Tried working on that cadence thing, no matter what gear I was in tried to keep feet moving at the same speed

4/30/2020 7:13:26 PM

Dbhauley, just weigh yourself once a week to see if you are gaining. Adjust diet accordingly or you may not have to adjust at all if your weight is stable

4/30/2020 10:26:04 PM

Kinda fell into a COVID funk and missed a few weeks after the Dorthea Dix 5k, but I'm happy to report that I ran my first 10k last week since I was 26 or so (I'm 33 now) and did it in 1:06:43 without stopping. There was 492 feet of elevation gain as well (my neighborhood is pretty hilly).

Also happy that I finished my first 5k on my same neighborhood course that I run in just under 30 minutes (283 feet elevation gain). Not world beating times or anything, but still feeling progress and that's really important to me.

Thinking about getting a bike or rollerblades to cross train. Actually tried buying a Specialized Allez on Craigslist for $300 and got it home to find out it was all counterfeit. Like, I can't imagine the amount of time and effort spent counterfeiting a $300 bike could have been that profitable. The guy let me pay on Venmo because my ATM card didn't work, so I got his name and the cops put a warrant out for felony fraud on him. Been trying to deal with RPD and CPD since February to get it served so I can get a conviction and then get my money back in civil. Not really concerned with the money as much as I want to waste his time and feel the weight of his shitty actions.

But yeah, so trying to just get faster and not reinjure my shins/high ankles. Feeling really good and run 5k a few times a week now with no issue. I've also been playing a ton of disc golf and upping it to two round a day sessions and making some friends here and there on the course (maintaining social distance, of course). My girlfriend and I broke up today, so I may have to step up my diet and get back in my home gym a few times a week, too.

5/4/2020 9:12:38 PM

*fitness news*
*Hold my beer do I have a story to tell you about a bike*
*Relationship update*
*Fitness news*

That bike stuff probably needs its own thread

5/5/2020 10:33:44 AM

I feel like any content this site can get is good at this point and this thread has usually been encouraging

5/7/2020 3:30:06 AM

Yes! That was my point that's pretty solid content

5/7/2020 11:38:12 AM

Oh ok good haha

Yeah the bike thing sucked. At least it's only $300, but basically I saw it on Craiglist and that's a solid, but not outrageous deal on a used baseline Allez, which was what I'd been looking for. He wanted to meet on campus/Pullen Park but my car is too small to fit a bike in so I had him meet me at a grocery store I could walk to. Dude looked my age, fit, totally well-spoken and normal. I ride it around the parking lot and don't think too much of it since I'd never even ridden a road bike. He said he was selling it because he hurt his shoulder (?). I ride it home and when I get it into my garage to look it over properly I smell paint and see drips that were wet enough to impress with my fingernail. There were other areas where they did a bad job taping, etc.

Flip it upside down to look at the serial number and the closest thing it might match to was a Mongoose. He had sprayed it the right Tarmac Red color and had Specialized stickers made, and Shimano stickers, etc. which just blows my mind because I just don't see the profit margin / time to forge it being worth it. I messaged him in Venmo and was like you need to return my money or I'm calling the police. Took me two seconds to find him on social media as he's a realtor. Again, I'm shocked this dude would be so dumb.

No response so I called and RPD came out and said it was blatant fraud. I asked if he had any priors or whatever and he didn't, so I suggested it might be a misunderstanding but the officer was like yeah there's just too much here for it not to be intentional, so they charged him with felony receiving property under false pretenses, took the bike as evidence, and left. RPD and CPD don't have an address for him - apparently Cary has tried to serve him several times. They basically said next time he gets pulled over for anything he's going to jail and I'll get a subpoena at some point. Might be better if it happens later because with the court log jams from COVID something like this might just get dismissed easier than in normal circumstances. I've thought about writing the NC Commission of Realtors or whatever and saying hey you've got an agent with pending felony fraud you might want to have him sort that out before letting him show houses - that would get it taken care of really quickly but I'm not sure I want to go the nuclear option.

I'll try to update y'all on how that progresses

..Only other fitness news is I'm consistently under 30' on my 5k times. Got under 29' on a high elevation route (Lake Johnson) and if I run just the flat side (only 46 feet elevation) I'm around 28' so love to see the improvement!

[Edited on May 11, 2020 at 3:22 PM. Reason : .]

5/11/2020 3:19:22 PM

wow that is crazy. can't imagine going through all of that for $300 and a felony

5/11/2020 4:20:05 PM

are gyms essential?

5/11/2020 10:21:17 PM

Not until May 22 at the earliest

5/11/2020 10:42:04 PM

18th in TX supposedly. I imagine 3 scenarios. Either its worse than after new years, its dead as fuck, or there are ppl that have to wait to enter so that the place is not crowded enough

5/12/2020 6:28:38 PM

Hi all,

Been working on getting in shape, running and recently started biking. Lost 37lbs since February. If I'm on flat terrain (like the Walnut Creek Greenway) i'm doing a 5k in around 29min. I decided that for my 33rd birthday in September I want to do a triathlon (800m swim, 12mi bike, 3.25mi run).

Today I did a casual 11.5 mi bike ride (1:16) and then immediately did a 3.25 mi run (33min) as part of my training. I'm beat.

I'd love to get more into biking and desperately need a new bike. I'm currently using an old cruizer bike and would love to get a decent beginners road bike. Any suggestions? Hoping to stay under $500.

5/12/2020 9:16:15 PM

I think I am going to feel it out first, see what happens in 1 month after reopening.

5/12/2020 9:48:42 PM

^^A sprint tri like that was one of my goals for when I finished my weight loss. It was good to have a goal to work towards. I highly recommend some swimming lessons if you're not familiar with good technique. I was comfortable in the water and could get around just fine, but I was terribly inefficient. It will make a huge difference if you can get out of the water without being totally winded.

As far as a bike, there are so many options out there. I would just go to a reputable bike shop and see if they have any used options. I wouldn't get a tri bike or a race bike just yet. Just get a endurance style road bike. It will be more comfortable for training rides and won't cost you that much time during the race.

5/12/2020 9:58:07 PM

Thanks for the recommendations. First, I need pools to open. I was on the swim team in high school and my route was to swim the 1000m, so I at least have a bit of a foundation to build off of for the swimming part.

Yeah I might try stopping by some of the local bike shops to see if they have any used bikes in stock. Thanks for the tips about looking for an endurance bike, I think that's smart.

5/13/2020 8:21:56 AM

You should be in good shape for the swim, then. My technique was atrocious.

5/13/2020 11:32:42 AM