rotisserie chickens and raw veggies from a grocery store are an option.

If you can exercise discipline, buffet style restaurants offer plenty of options for a quick low-carb meal when you're traveling.

For gas station food, beef jerky, cheese sticks and hardboiled eggs are an option.

7/17/2017 1:50:42 PM

My local HT is always out of freshly cooked chicken

except fried. always have that.

7/17/2017 2:02:06 PM

So I've hit my initial major lift goals (ohp, bp, squat, dead lift). I'm trying to slim down now to get at least a 2 pack. Haha. I've never had defined abs and that's my goal for the year.

I've been doing a crazy amount of ab/core workouts and I've been dropping weight but I guess I need to keep going. My scale says I'm at 10.5% BF but I know those aren't very accurate. I need to get some calipers and/or get measured somewhere.

Any advice? I'm essentially trying to maintain and cut. It's probably all about diet now. I've never had a defined core so it'll be a challenge. My fear is cutting too much and losing muscle but there's always a risk there I guess.

[Edited on July 17, 2017 at 2:07 PM. Reason : s]

7/17/2017 2:07:13 PM

What's your normal diet look like? Just gotta start cutting calories. Sounds like you workout enough.

7/17/2017 2:22:17 PM

Yeah the working out isn't the issue. I've gotten into the habit of eating a lot (+beer) because I work out a lot. The longer activities mean eating a lot so I don't bonk during the ride then having enough stored energy from the day before.

I've cut out alcohol Monday - Wednesdays and my diet is mostly protein (chicken, fish, vegetarian high protein stuff) and vegetables. I avoid processed foods and sugars unless it's immediate fuel on a longer activity.

By the way for those addicted to spaghetti but trying to avoid wheat spaghetti the red lentil or chickpea spaghetti is awesome. I get the "POW!" brand. 21-22 grams of protein per serving.

But yeah I just need to be more strategic about cutting calories. It's much harder when you eat a shit ton to balance out working out a ton.

Best option might be cutting out most activities and focusing on diet and lifting but that doesn't fit into my livelihood very well.

7/17/2017 2:33:33 PM

I don't think it's as difficult as you're making it out to be. Just cut little things here and there. Eat 4 four eggs every morning? Cut it to three. Do that seven days a week and you're looking at 500 calories. Do something similar for each meal, 1,500 calories a week.

Obviously that's a simple way to look at it...but it does translate.

7/17/2017 2:51:37 PM

Losing weight isn't the issue though. I can easily lose weight if needed. I'm just worried about losing all my gains. I guess I just need to try it.

You're right I'm probably making it out to be too hard.

7/17/2017 3:35:25 PM

Unless you drastically cut your diet, you're not going to lose your gains. If you're working out a ton and you've hit your plateau as far as losing weight/gut...then there's nothing magical you can do except change your diet. Now you can try all of these different diets...and by all means...knock yourself out. But I believe in simplicity...which is just cutting calories. Unless there's a particular diet that intrigues you (paleo, whatever), I'd start with calorie reduction and go from there.

7/17/2017 5:07:47 PM

The challenge is carb loading before a big ride or run. I guess I need to be strategic about it.

7/17/2017 5:18:01 PM

rjrumfel that HR for a HIM is gonna kick your ass. you're gonna bonk on the run. you really want to try to train yourself to be Z2, or if that's not possible Z3, staying in Z4/Z5 range is gonna kill ya.

^ be a bit smarter about what kind of carbs you're taking in, that'll help too.

[Edited on July 17, 2017 at 8:47 PM. Reason : .]

7/17/2017 8:46:51 PM

It is hard to slow it down though. I'm really working at it. But even my short runs aren't that quick. I pushed fairly hard yesterday and got a 31 minute 5k.

I said I'd like to do a HIM, and that's what I'm shooting for, but I can't even get my swimming in order right now. I've never been a great swimmer, just like a few years ago I had never run a day in my life, so I figure hey, why don't I take a few lessons (I can swim from A to B, but had no form or training). Now I find that for the life of me, I can't breath right. Breathing out underwater and coming up for breath is something so foreign to me. It's actually kinda disheartening, but I'm working on it.

7/17/2017 9:17:58 PM

New mat from tractor supply so I can slam down my weights without concern and now a legit squat rack from Rogue. My own personal garage gym is slowly coming together.

7/18/2017 12:57:41 PM

Nice, what rack did you go with?

My garage gym is basically complete for now. I'll add stuff later but I have the basics more than covered. Went with:

Rogue RML490
Rogue Ohio bar
Rogue bumpers
Rep Fitness adjustable bench
Iron Master adjustable dumbbells up to 120lbs
Rogue land mine
Rogue dip bar attachment
And a few other small things

I really need to get some plate storage figured out but it's low on my priority list, will probably get an Airdyne at some point too because I want to torture myself apparently

7/18/2017 1:05:41 PM

Just the basic S-1 rack with the flat utility bench. Tweaked my neck the other day cleaning a small amount, figured I needed the rack before my old ass got hurt.

7/18/2017 1:17:09 PM

^^I just bought one for $30 used, but the damn digital display has the back cover/battery missing.

7/18/2017 1:32:57 PM

^ that's the kind of deal I am going to be on the lookout for, it seems like if you watched the used market you can snag one pretty cheap

7/18/2017 2:35:12 PM

Who here is good at one of 3 sports but still does TRI's?
Thought of doing a sprint...
I can do the two miles in sub 12:00, unfortunately biking 10 miles on even an inside bike takes me 40 minutes and then the swim it says I am doing 2:44 per 100 yards so to do 250 im over 5 minutes. With transitions thats got me at an hour and I see the good people do this in 50:00. correct?

7/20/2017 9:59:48 PM

2 miles in 12 minutes? You suck. I'm killing myself to get 2 in 16.

7/20/2017 10:24:16 PM

I need to learn to swim.

I'm a decent runner but cycling is my main thing.

Just never tried one due to the lack of swimming talent.

7/20/2017 11:10:07 PM

The breathing is what is killing me. For someone who has never done any type of coached swimming, my form is ok, but for the life of me my body doesn't want to exhale underwater, then come up for a quick breath.

7/21/2017 7:30:34 AM

Sag... if you're good at one sport, then tri a tri

50 minutes is strong for sure but what distance sprint? Sprints aren't always set at one specific distance (always a 5k but the swim and bike will definitely vary)

I'd say sign up and give it a shot with some training

7/21/2017 7:23:25 PM

Biked up mount Evans on Saturday. Almost 7k feet of elevation gain over 28 miles. It was never that steep but just constant uphill for >3 hours. Next is Pike's peak.

On another note if you ever want to perform don't drink for like 3 days beforehand.

The top one is a typical Thursday afternoon 16 mile ~17-18mph commute home for me:



The bottom one is the same exact ride at the same temp, avg speed, and time of day but on a Monday afternoon after drinking Saturday night (and staying up to ~1:30am).

[Edited on July 25, 2017 at 11:06 AM. Reason : s]

7/25/2017 11:05:27 AM

Ah just weighed in at 159.2. I don't think I've been this light since highschool. I graduated college at my heaviest at ~190 (I'm 5'8") in 2009. Since I started lifting 2-3x a week 10 months ago I dropped about ~8 lbs and have made pretty awesome gains!

7/29/2017 4:24:12 PM

nice job!!!

7/29/2017 7:17:58 PM

I'm 5'4 and I'm having a helluva time getting below 159. I started at 190 a little more than a year ago, so I'm pleased with my progress, but I feel like I've hit a wall.

7/29/2017 8:45:24 PM

^^^ great job!

^ is your wall due to motivation or progress? If it is motivation, reevaluate your goals (instead of focusing on weight loss, try beefing up cardio endurance for a couple weeks or refocus on nailing your daily calorie goal). If it is progress, make sure you are hitting your workout/nutrition goals and monitor time trials during your cardio (set to increase speed by 30 seconds per milestone or increase duration by 5%) or focus on other improvements you are making (such as strength, cardio endurance, measurement changes, energy levels).

I have been focusing on weight loss for over a year, but often feel like I have "lost" months where I don't seem to make much progress. I have to keep reminding myself that the changes are happening even when the scale doesn't move (and if I am truly honest with myself, the scale moves less when a don't 100% nail my workout and nutrition goals).

7/31/2017 10:41:12 AM

Def. not motivation. I'm trying to set a half IM goal for next year, so I'm constantly running and cycling.

Honestly I think I am just going to have to refine my diet. At this point, I'm far past the "fat burning" zones when I exercise. I'm mostly burning protein at this point, so I don't know what to do.

7/31/2017 11:31:08 AM

On that note ever since I got a HR strap I've been consciously paying attention to my HR zones during workouts. In the past if I wasn't careful I could easily do a ride mostly in 3-5. Lately I've been focusing on slowing down and staying in 2 and 3 with small bursts in 4 and 5. What's that saying? Ride slow get faster?

[Edited on July 31, 2017 at 11:54 AM. Reason : spelling]

7/31/2017 11:54:21 AM

Well, I want to work on my long runs but in order to do so, (thanks for the info btw Lunak) I have to take it down to a zone that has me almost walking. Not sure how to handle that, other than maybe get myself in better cardio shape so my zone is in the right place for about a 10 minute mile. The pace that feels right to me right now is about 8:45, but I'll burn out quickly for a long run. To keep my zone where I need it for long runs, I'd need to run like an 11:30 minute mile, which to me seems really slow.

I need to work on being able to do long runs at about about a 10 minute pace.

7/31/2017 11:59:00 AM

I only run once a week but due to how much I ride I can maintain a ~8:45 minute pace in zones 2-3 for ~8-10 miles. I still consider that slow but I blame it on the short legs. I need to figure out how to run faster outside. Traveling I can knock out a 23 minute 5k on a treadmill but I struggle to run that fast outdoors.

I rode 31 miles on Saturday at ~19.5mph.

Now if I could only learn to breath while swimming...

7/31/2017 1:23:55 PM

That's why I didn't even mention swimming. I'm gonna tackle that later.

And right now I'm riding about 15 miles at about 15 mph. I really need to work on that, but don't really want to ride on the road.

7/31/2017 2:08:21 PM

Yeah trying to ride on a sidewalk or greenway is tough over 15mph. Not only is it usually illegal but it's super dangerous. My best advice is ride with groups of people to get comfortable riding on the road. Reach out to your local bike shop and inquire about group rides.

7/31/2017 2:34:44 PM

Also if you don't already have a bike computer pick one up. Focusing on cadence is one of the best ways to improve your cycling. Also make sure your seat is high enough. You get most of your power on the downstroke and if your seat is too low you're losing a lot of power. You'll know your seat is too high if your hips start to sway back and forth.

7/31/2017 2:49:54 PM

Thanks. I know this probably sounds silly to someone who has cycled for years, but I mostly ride around my neighborhood, which actually has some fairly long inclines.

7/31/2017 2:52:49 PM

Yeah I hate stopping so stop lights / stop signs are always a pain. Why riding out in the country is often best. Less cars and lights. You can go miles without having to stop. If you're actively tracking your average mph then stopping that often is really going to hurt.

This is a cool tool for riding cycling routes in your area:

http://labs.strava.com/heatmap/#10/-104.93667/39.68018/blue/bike

Google maps also is great with a biking overlay if you switch it to bike view.

When you look at the two side by side you get an idea of routes that are both popular and bike friendly (greenway or bike lane).

e.g. popular bike routes:



versus actual bike greenways/roads with bike lanes:





Raleigh is looking pretty awesome as well:



[Edited on July 31, 2017 at 3:12 PM. Reason : s]

7/31/2017 3:10:13 PM

anyone know if ME (a non swimmer) wants to get into a sprint tri swims a 1:07 per 100 yards for 350 ( the race I found was 250 inside)...is this good, or probably damn terrible?
For the 10 mile bike I am shooting for sub 40 and the 2 mile run sub 12. so 55 plus transitions leaves me barely sub 1 hr?

Saw the winner did it in 49...

8/3/2017 8:01:34 PM

40? you can do 10 miles in under 30. That's easy.

8/3/2017 8:36:09 PM

10 miles bike in 30? What's an average cyclist who barely rides do?

8/8/2017 10:13:55 PM

When I think "average" cyclist I think someone who rides at least a few times a week. Just like an average runner would run a few times a week.

Someone who barely rides? If you're in good shape from something like running maybe 10 miles in 38-40 minutes? That's a ~15-16mph pace.

8/8/2017 11:43:20 PM

I ride at least 3 times a week but my rides aren't long, but I still can't seem to break the 15-16 mph avg.

8/9/2017 8:16:10 AM

Up your cadence. You'll be more efficient and will get faster.

8/9/2017 12:10:06 PM

^This. Make sure your bike computer has cadence. Focus on maintaining 100-110 and you'll get faster. Also make sure your seat is at the right height. The biggest mistake I see people making is having a seat that's too low. You lose a lot of power that way. Just make sure it's not too high and your butt is swaying back and forth.

8/9/2017 3:32:50 PM

Haha I'm shit at cadence. It's something that I desperately need to work on mine. I lucky to be around 90.

8/9/2017 8:54:59 PM

I've lost 35 lbs in the past 12 weeks. Feel great.

No processed foods. Meat maybe twice per week. Vegetables galore.

10,000+ steps per day with strength training several times per week

I like eating healthy. Wish I would have done this years ago. Plan to stick with it.

8/9/2017 9:20:19 PM

^It's amazing how far changing your diet goes to lose weight. I burn a LOT of calories every week with exercise, but I can tell when I eat the wrong things.

Eating healthy can be difficult though. It's not like you can easily go out and have a quick, healthy lunch.

8/9/2017 11:02:06 PM

^^Congrats! That's awesome!

8/10/2017 12:06:16 AM

Quote :

"It's not like you can easily go out and have a quick, healthy lunch. "

I feel like you can...unless you're living in BFE.

8/10/2017 6:23:17 AM

Yeah there's quite a few healthy fast casual places around my office.

8/10/2017 9:47:01 AM

Any thoughts on my daily breakfast smoothie? Thinking about adding some protein powder, but don't have any experience with those products.

1/2 cup of low fat vanilla yogurt
1 medium sized peach
5 strawberries
1/2 cup of blueberries
1/2 cup of carrots
1/4 cup of broccoli
1/2 cup of eggplant
4 cups of kale
1/2 cup of water
8 ice cubes

[Edited on August 20, 2017 at 3:13 PM. Reason : .]

8/20/2017 3:10:59 PM

its fine if it fits your macros

8/20/2017 4:27:03 PM