Workout kicked my ass today.

But I'm eating lower calories... and working out. Here we go!

[Edited on August 30, 2011 at 3:34 PM. Reason : page 80]

8/30/2011 3:34:13 PM

Quote :

"But a side of all that, I really just want recommendations for food with high protein that I don't have to cook. "

fat free cottage cheese

80 cal / 0 fat/5g carb / 13g protein per 1/2 cup.

generic big tubs are like $2, with 6 servings.

take a serving in a baggie and eat it after lunch or something.

[Edited on August 30, 2011 at 3:49 PM. Reason : e]

8/30/2011 3:49:04 PM

^ Yes! And Greek Yogurt. Plain.

8/30/2011 3:50:04 PM

in before wolfpackgrr or someone comes in with the

DONT BUY GREEK YOGURT, MAKE YOUR OWN BY STRAINING SOME SHIT AND TAKING WAY MORE TIME THAN IT'S WORTH TO SAVE THAT $1.50

8/30/2011 3:52:11 PM

sweet! Thanks pshoes

8/30/2011 3:52:53 PM

1) Buy a bucket of KFC
2) Put in fridge
3) Eat refrigerated chicken over the course of a week

8/30/2011 3:54:53 PM

Quote :

"If you don't like veggies, I have some awesome veggie recipes that will convert you into a veggie-lover. Mashed cauliflower Sauteed spinach and mushrooms Veggie spring rolls NOM! "

those do sound good. Maybe I'll make Peter make them. lol

I also eat mushrooms, zuchinni, and asparagus. Peter doesn't like asparagus though so I don't eat it much anymore.

I do like corn and garden peas. Do potatoes count?

[Edited on August 30, 2011 at 3:59 PM. Reason : veggies]

8/30/2011 3:55:48 PM

Quote :

"But a side of all that, I really just want recommendations for food with high protein that I don't have to cook."

I love me some canned tuna. I don't know exactly what brand I buy, but I know each can has 100 calories and 26 grams of protein.

8/30/2011 4:14:06 PM

Quote :

"1) Buy a bucket of KFC 2) Put in fridge 3) Eat refrigerated chicken over the course of a week"

really? I thought they injected their chicken with lots of "taste enhancers" like most restaurants do?

8/30/2011 4:43:12 PM

Taste enhancers don't remove the protein. Gobble that shit up like a caveman. No fork, no napkins. Just you and the meat.



[Edited on August 30, 2011 at 5:04 PM. Reason : and say "fuck yeah" when you take a bite]

8/30/2011 5:03:08 PM

I like to dip my cold KFC in ranch dressing.

Quote :

"I do like corn and garden peas. Do potatoes count? "

Corn is a grain ... a starch/carb. Potatoes are root vegetables ... another starch. These foods should be treated like a bread during your dinner. Very healthy, but they should NOT be treated like a vegetable. At least not the kind that docs recommend we eat in mass quantities.

Peas are legumes. While healthy, they aren't necessarily the best veggie option if you're looking for low-cal, high-vitamin.

Dark, leafy greens are your best bet. Spinach, kale, broccoli, brussel sprouts, etc. Rich in vitamins. Low cal. VERY low glycemic index.

[Edited on August 30, 2011 at 5:15 PM. Reason : s]

8/30/2011 5:14:07 PM

Buy asparagus. Cook it and then you have some for a few meals. There's plenty of things I make that my boyfriend doesn't like which means more for me

Watch the sugar intake on stuff. Milk has 12g of sugar in it. That's a lot for 1 cup!

Greek yogurt, cottage cheese are both great. Especially since they come portioned out.

I used to avoid veggies and now I live off of them. Start slow and don't be afraid to experiment.

Steamed broccoli is actually very good with a dash of salt. Spaghetti squash is a great substitute for reguLr pasta. If you like peppers you can cut them up to dip in hummus.

I would avoid white potatoes but sweet potatoes are great. So is quinoa.

8/30/2011 5:15:16 PM

if you hate veg, buy the steamer bags from ziploc

you can put any powdered spice on them with some olive oil or a tbspn of water or something and shake that bitch up. mask that shit.

it sounds gross, but ziploc steamed brocc with evoo, garlic salt, and some chili powder is strangely awesome.

8/30/2011 5:32:04 PM

^hmm, you might be on to something. Peter never puts anything other than margarine and salt on the as far as I know. Maybe we can throw some flavor on them so I won't gag everytime I put broccoli in my mouth. Salads eve me awful indigestion, along with bell peppers. I love both but usually end up throwing up in my mouth for the rest of the day/night.

8/30/2011 6:12:18 PM

http://www.foodnetwork.com/recipes/ina-garten/parmesan-roasted-broccoli-recipe/index.html

Ina Garten has the best roasted broccoli recipe. It's amazing!!!

Also, consider swapping margarine for butter or olive oil. Margarine is rough on your body.

[Edited on August 30, 2011 at 7:30 PM. Reason : J]

8/30/2011 7:28:22 PM

Just made a smoothie with almond butter, some almond milk, fage, peaches, bananas, and some berries. It's interesting to say the least.

8/30/2011 8:21:36 PM

I get to test for my white stripe belt next Tuesday

8/30/2011 9:49:57 PM

Ok I am getting slightly nervous my Heart rate while working out seems to be 10-20 beats lower than last week...this normal ?

I feel exhausted and feel like i am kicking ass but apparently its not enough?

8/30/2011 10:29:57 PM

Are you trying to stay in a certain heart rate range, or are you just tracking it for giggles?

8/31/2011 12:47:12 AM

maybe you're having an off week? have you been getting enough sleep?

maybe you're just kicking ass and your body doesn't need to work as hard. you can walk around and be all like "dont fuck with me"

8/31/2011 7:38:29 AM

So my mom has high cholesterol. She's 58 and does triathlons monthly, and is more active than most people I know. She has always eaten incredibly well but her cholesterol still varies from 230-250. Her good cholesterol is incredibly high but the bad has always been pretty high. Her doctor told her there's no way she could lower it by diet. For the last 6 weeks she's been on an incredibly low/no cholesterol diet and eaten extremely healthy. Just got her blood test yesterday and she had successfully lowered it from 255 to 202 over the last couple months. Just wanted to share a success story if anyone suffers.

I'm incredibly active as well and had a trainer for 6 months last year who insisted on a high protein diet (chicken, eggs, steak, etc). After getting my cholesterol checked a few months ago it was rather high. I'm not going vegetarian or anything but if anyone else shares my unfortunate family genetics maybe you could share your cholesterol free protein sources with me?

8/31/2011 8:41:49 AM

Quinoa is a great source of protein and lowers cholesterol. Same for soybeans and lentils. Steamed broccoli as well, although the protein content is not as high as the previously mentioned foods.

[Edited on August 31, 2011 at 8:55 AM. Reason : ]

8/31/2011 8:49:17 AM

Yeah we both eat Quinoa, Fage, lots of oatmeal, nuts, fish. Stay away from eggs, red meat, etc.

8/31/2011 8:52:19 AM

Well, sounds like you are on the right path. I don't know your whole diet but it's sounds like you're doing better than most.

8/31/2011 8:58:34 AM

Quote :

"Are you trying to stay in a certain heart rate range, or are you just tracking it for giggles?"

trying to stay in a certain range for effort reasons.

@ Cass ya i hope its an off week. but not liking it none the less.

8/31/2011 9:34:36 AM

^ How much are you working out? If you feel exhausted, you may need to take a day off from your training or shorten your workout a bit.

8/31/2011 9:40:00 AM

it will get harder to stay in the range i've seen as you improve.

i know when i first got it i could jog along and easily stay in the 160-170 range for 10-15minutes if i tried.

now i have to go into a run to get above 150

8/31/2011 9:40:42 AM

im starting to see my abs again


and my titties are becoming less so.

8/31/2011 9:44:12 AM

^ see that's what i'm thinking. your body doesn't need to exert itself as much as before. if it keeps up for a few more weeks then i would consider it a good thing and look to adjust what you would like for your heart rate to stay at.

8/31/2011 9:45:04 AM

Ok yall, I need help. I took a 1.5 month hiatus due to work, it sucked, but I'm getting back in it. I am still down 30lbs but noticed a definite strength loss. This round, I want to make sure I don't hit a plateau. Do you think one week in the weight room then alternate the next week in a group class will help this?

I just dont know enough to mix up my strength training besides increasing the weights and that didnt work so well last time. How do you keep it interesting in the gym so the weight loss continues?

8/31/2011 9:52:58 AM

do you mean mix it up, like doing different exercises for the same muscle groups?

fart around on

http://www.exrx.net/Lists/Directory.html

8/31/2011 10:12:08 AM

Yes, that exactly. Thanks!

8/31/2011 10:22:07 AM

ive noticed that doing strength training classes like trx and crossfit, etc are so important not just because they are diverse but because you arent in charge of the workout

i like going in and not knowing what you are going to be doing, and then you have a weightlifting session afterwards preplanned, so you may be strength training completely wornout muscles, or you may get lucky and be training fresh muscle groups


you never know!

8/31/2011 10:23:00 AM

Don't fret too much over strength losses after a hiatus. That comes back pretty quickly.

8/31/2011 10:33:29 AM

^^Bighit, unfortunately my ymca is tiny so they dont offer much in the way of strength training classes HOWEVER they do have one that they cancelled for the summer that I will take advantage of when it returns! I went to a few and while I was the worst one there it was definitely awesome and a challenge.

I hope the strength improves fast. I'm just happy I didnt gain.

8/31/2011 10:52:41 AM

Okay I have a legit question about nutrition and muscle building / weight loss.

I'm at a caloric deficit right now. I'm eating about 1800 cal/day. (LoseIt! on my iPhone says that's good for my weight age etc.)

Now if I spend a good amount of those calories munching on protein and lift weights that challenge around the 5 rep mark, am I going to be building muscle? I know in this thread earlier, someone mentioned that building muscle at a caloric deficit was near impossible, but I'm looking to cut, not bulk.

Thanks in advance.

8/31/2011 11:29:41 AM

Quote :

"i would try and fall asleep at 9 but i wouldnt be able too until around midnight....it was so frustrating...and it lasted the.whole.year. you would think that you would be able to fall asleep earlier when you are lacking sleep but nooooooo, my body was being dumb"

Crap, this sounds like me. I came here to ask advice on morning workouts. Last year I managed about 6 weeks then got sick. I suspected it was from exhaustion. Now I work out at lunch/in the evenings but I'm so busy those get interrupted a lot. I really wanted to think I could get used to mornings

8/31/2011 11:30:14 AM

I can never do morning workouts. Whenever I try it I undoubtedly get sick after a few days.

8/31/2011 11:31:59 AM

Quote :

"Now if I spend a good amount of those calories munching on protein and lift weights that challenge around the 5 rep mark, am I going to be building muscle? I know in this thread earlier, someone mentioned that building muscle at a caloric deficit was near impossible, but I'm looking to cut, not bulk."

You'll build some muscle, but you're likely to be losing some of those gains due to lack of calories. You can offset that somewhat by getting adequate protein, but not completely.

That's why you hear people talking about "bulking" and "cutting." You maximize muscle gains by getting enough calories and not forcing your body to tap into muscle/fat.

Think about this in terms of 6-12 months down the line, which is how you should be thinking if you want to make permanent changes. Which of the following scenarios makes more sense - 1) Start cutting, losing some body fat and possibly gaining some muscle in the process, and then starting to put on more muscle mass once you've lost some fat or 2) Start bulking, putting on a lot of muscle and some fat, and then cutting later with a jacked up metabolism due to all the muscle you just built

Seems pretty obvious to me which route will lead to a better body months down the line. I can definitely understand how tempting it is to forgo muscle gain and just get the fat off, though.

8/31/2011 12:46:15 PM

I am trying to eat slower and drink more water while eating. Training myself to not gulp down my food is never easy along with stopping before I am full. Lately I have been playing on my phone to take breaks during my meals. Shrinking tummys is never fun for me.

Oh and I came in here to post that I had a protein shake for breakfast this morning and haven't been weak/shaky today, only a little hungry. I think I will continue to drink them after my morning jogs.

[Edited on August 31, 2011 at 1:00 PM. Reason : shake]

8/31/2011 12:55:31 PM

Quote :

"it will get harder to stay in the range i've seen as you improve. i know when i first got it i could jog along and easily stay in the 160-170 range for 10-15minutes if i tried. now i have to go into a run to get above 150"

so its a good thing?

8/31/2011 1:49:33 PM

I would think yes. During cardio you're exercising the heart, a muscle, and the stronger it gets the less work it has to do to pump blood, so your heart rate range should gradually get lower (obviously not too low).

that's my assumption. Didn't the manual for your new heart monitor explain this or maybe your trainer/doctor/google?

I thought the whole point of a heart rate monitor was to track this?

8/31/2011 1:57:05 PM

Love days that I get my hair cut b/c:

My hair lady has her salon at the beach. So I get my hair cut early in the morning and then go for a run and work out on the beach. Then cool off with a nice swim. Friggin perfect.

8/31/2011 2:13:40 PM

I think I hurt my left shoulder in yoga last night doing bird of paradise pose. It felt strange at the time and now it's little achy.

I hit my latest weight goal, I've lost 5 lbs! Now to lose 5 more!

8/31/2011 2:35:11 PM

didn't read my manual

did have fun trying all of my skinnier dresses on last night to see what fit and what didn't.

another 10 and i'd be SO happy.

8/31/2011 3:08:05 PM

what was your heart rate range benchmark? and what is it now? This is one thing I haven't tracked that now, since I've been thinking about it, I wish I had.

8/31/2011 3:29:20 PM

I remember reading somewhere that Lance Armstrong's resting heart rate is around 40 bpm.

8/31/2011 3:51:47 PM

for those who don't like veggies, check out http://www.thesneakychef.com for good recipes that disguise them

8/31/2011 4:00:45 PM

^^ from wikipedia

Quote :

"For instance, cyclist Lance Armstrong has been known to have resting heart rates to as low as around 32 bpm, cyclist Miguel Indurain had a resting heart rate of 28 bpm"

http://en.wikipedia.org/wiki/Heart_rate

8/31/2011 4:06:07 PM

My dad's resting heart rate is in the upper 40's i believe.

8/31/2011 4:12:22 PM