Fitness Whole Pizza In My Mouth

[*insertusernamehere*]

Alright fam, we can't have an entire thread dedicated to food and not have a complimentary thread for maintaining good health and staying in shape. So let's talk about gym routines, exercise routines, health products, smart dieting(got food allergies?) and the likes.

I'll start. I just got back into the gym again since March. After moving back to Harrisonburg I got carried away and did all the eating and beer drinking but none of the moving. I'm about to start a weight lifting routine again next week. The last three weeks has been 1 of hour cardio almost everyday.

The lifting routine I plan to follow is a full body workout I found on Reddit. Biceps, triceps, traps (any motion, with a mixup every 2 weeks), bench press, deadlift, squats, with 10 mins of cardio to warm-up and 10 mins cardio to end. I'm probably going to alternate cardio and lifting days. My goal is an attempt at just recompositioning myself. I am more concerned with fatloss than muscle build up though. I'd like to be 160-170 of muscle. Eventually the routine will change but I don't know when or to what. I also have no interest in brotein or any of that jazz quite yet either.

Food: I'm aiming for 2000 calories a day and generally nothing fried, nothing super fatty, not a fuck ton of carbs and no lactose products anymore (I'm lactose intolerant). It's not a super strict diet, my biggest concerns are portion size, the quality of the food and the frequency of eating.

As for being lactose intolerant it took me a hot minute to avoid cheese, the biggest culprit for me. I already don't like cow's milk and ice cream isn't a temptation but man let me tell you, you don't realize how much cheese you consume until you start to try and avoid it. I'm also going to have to start paying attention to gravy's/sauces. Any kind of chowder is also out of the question now. I just had biscuits and gravy this morning with breakfast, didn't think it had milk in it and I heard my friend comment "oh yeah I just added some extra milk that really brought it together"....yah...my body is telling me I definitely had lactose today lol. Almond milk is my everything now. It's so good. I can crush an entire bottle in a day.

Anyway, I'm gladly taking tips, but enough about me what are you guys doing??

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[*insertusernamehere*]

Oh! I'm probably gonna do some of the body weight fitness routines off reddit on lazy days when I don't feel like leaving the house.

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[Jake]

Hey cool, congrats on the progress so far!

I fell off the fitness train about a year ago when life got too stressful to bother. Eased into it last December at my apartment gym, then my buddy Will and I signed up together at Gold's. Turns out going with a friend a few times is all you need to establish a routine.

My focus thus far has been on strength and better eating. I got a free session with a trainer when I joined the gym, and she had me initially doing three days a week, with each day a different focus. Chest/biceps, back/triceps, Leg Day Fridays. I've been soooort of doing that, but now that I've established my "initial gainz" I have been trying to just generally mix it up and keep things interesting. I start each session with a 5-minute warmup on the treadmill... 15% incline at 4.5-5 mph.

Eating cleaner has helped a TON with how I look and feel. The trainer emphasized the value of getting enough protein to gain muscle. I've been struggling to gain a ton of muscle mass and realized that even eating cleaner, I'm not intaking enough. So, I finally am "that guy" with a 4 lb jug of protein powder in my kitchen cabinet. Should be interesting to see if that helps out.

All of the training has definitely helped my results at the various Spartan Races I do. Easier times lifting shit, easier to run for longer periods, less sore and exhausted the day(s) following the events. I want to keep seeing progress there as "functional fitness" is what I'm after, no real care for being super sculpted unless it's a side benefit.

[Senor_Taylor]

Anyone looking into doing any kind of lifting, regardless of weight should make sure they have their form down pat. Get someone knowledgeable to spot you and critique. Deadlifts can be especially dangerous if you lose your form just trying to get the weight up and you can jerk or round your back and end up with some very long lasting back pain. Ask me how I know.

Same thing with squats and make sure you have someone spotting you even if there are safety catch bars in the rack. Make sure you know how to properly drop the weight if you can't get it up.

Again, this is for everyone, not just people trying to max and build muscle.

Something important to remember throughout all of this is to stay limber. All of this fitness, strength, and cardio is not worth much if you're tight and have crappy range of motion. Remember to articulate your lifts all of the way and find time to stretch before and after.

As for running, remember that running for real is far better for your knees and back than being on a treadmill (and more fun!)

[JPolen01]

I'm loling that you didn't know there was milk/cream in sausage gravy. But good job on getting back in the gym. I got 3-4 times a week and if I would just eat better I could put on weight quicker. Like you said...self control is the hardest part.

[Senor_Taylor]

I'm loling that you didn't know there was milk/cream in sausage gravy.

Yeah, but that's not always true.

Source: Worked in Sausage gravy mecca for 5 years. Don't worry, Matthew, you can eat it at Cracker Barrel.

[Apoc]

I'm loling that you didn't know there was milk/cream in sausage gravy.

Yeah, but that's not always true.

Source: Worked in Sausage gravy mecca for 5 years. Don't worry, Matthew, you can eat it at Cracker Barrel.

Cracker Barrel says you're wrong: <!-- m --><a class="postlink" href="https://www.crackerbarrel.com/menu/items/s/~/media//CrackerBarrel/Nutrition/food_allergens.pdf">https://www.crackerbarrel.com/menu/item ... ergens.pdf</a><!-- m -->

I've never heard of sausage gravy not having dairy... much to my chagrin.

[Senor_Taylor]

I'm loling that you didn't know there was milk/cream in sausage gravy.

Yeah, but that's not always true.

Source: Worked in Sausage gravy mecca for 5 years. Don't worry, Matthew, you can eat it at Cracker Barrel.

Cracker Barrel says you're wrong: <!-- m --><a class="postlink" href="https://www.crackerbarrel.com/menu/items/s/~/media//CrackerBarrel/Nutrition/food_allergens.pdf">https://www.crackerbarrel.com/menu/item ... ergens.pdf</a><!-- m -->

I've never heard of sausage gravy not having dairy... much to my chagrin.

It's fine to eat if you're lactose intolerant to the extent Matthew and I are, but it's not "Dairy" free. If you're allegric to dairy, that's different.

You'll also notice the lack of catfish, trout, haddock, steaks, plain hash browns, even things like seared buns and skillet vegetables because they are made with margarine or on places that may have dairy products touch them. All of these items can be made without any such ingredient.

[JPolen01]

Lol what? You need the fat from the buttermilk and/or cream to make the gravy. Show me a halfway decent recipe without it and I'll be surprised.

[Senor_Taylor]

Lol what? You need the fat from the buttermilk and/or cream to make the gravy. Show me a halfway decent recipe without it and I'll be surprised.

Okay <!-- m --><a class="postlink" href="https://www.keyingredient.com/recipes/8785/cracker-barrel-old-country-stores-sawmill-gravy/">https://www.keyingredient.com/recipes/8 ... ill-gravy/</a><!-- m -->

Are y'all being serious right now?

Edit: Y'all know I'm lactose intolerant too, right?

Double edit: Also, the recipes are not always the same at every restaurant you go to, so never go by a guide you find online, even if it's a chain. That guide is good, but it's still best to ask.

[ryangreen1]

Guess I'll throw in my 2 cents as well.
Coming into college I was 130 lbs soaking wet at 5'6 and looked like I was 14, so Tyler got me in the gym with him after freshman year. We did the typical "bro" workout of chest/back, arms/shoulders, and legs each twice a week (legs more like once every 1 1/2 weeks). Started off at laughably low weight (all 130 lbs of me couldn't lift much) and made the easy beginner gainz. Progress started to slow weight wise but over the next 2 years I gained 15-20 lbs of a combination of muscle and fat so I was happy. Mind you this was all while eating like shit since I had 10 punches a week on campus and never watched what I ate or chose very healthy choices.

Overall I went to the gym 5-6 times a week to lift, never did any cardio or stretching. Senior year I fell off the fitness train a bit and started only going 3-4 times a week, drinking the other 3-4 nights since I wanted to forget I was leaving JMU soon. Turns out that really takes a toll on your body and I got up to 160 with a slight beer gut and didn't make much progress in the gym.

After I graduated and dad made 10000 comments about my beer gut, I started going 5-6 times a week again and doing cardio 3-4 times a week of 15-20 minutes of high intensity on a bike with a 5 minute warm up and cool down. That got me down to 147, then gained 6 pounds back on my family vacation. Still wasn't eating healthy so for about the last month I've tried to change that. I eat parboiled rice with an egg and grilled chicken most days for lunch (I do put some yum yum sauce on it but I have to do something to make it edible), but its hard to eat healthy when my parents don't cook healthy or want to go out to eat 2-3 nights a week. I've convinced myself I'm only eating healthier stuff once I get to grad school in a week and I'm on my own.

Anyone starting out or somewhat beginner in the gym, listen to Taylor and get someone knowledgeable to work out with you or at least spot you and ask them about your form/what you should do to improve. Tyler was my "brofessor" and I feel like I probably would have gotten hurt if I was in there trying to figure out how to lift weights without someone like him there. But remember gym rats are like ricers, they think they know WAY more about something than they actually do, so take everything you hear in the gym with a grain of salt. Also find time to stretch, i never did and my body is starting to let me know that was a mistake. No injuries just random aches and pains a 22 year old shouldn't have.

After a few months of going to the gym, I started taking protein but have since kinda stopped. I'll probably start back when I get to grad school and reset my whole fitness stuff in a week. One thing I would recommend staying away from is preworkout though. After about a year of working out, Tyler convinced me to try C4, and it really does help. Way more energetic and you can actually feel like you can lift more/longer but it makes your head/face itch like hell which is kind scary the first few times. Like if you're not careful you won't realize you scratched so hard you drew blood. I didn't listen to the label either and never took any break from it for the next year. I found it really started screwing with my sleep schedule and I had mild heartbeat problems. I never got them checked out by a doctor, but most nights when I got in bed I'd notice I could feel my heartbeat and it was erratic which scared me pretty bad. I cut out preworkout and most caffeine other than the occasional soda with food or redbull after a really long night or if I have to stay awake on a long drive, and I feel and sleep much better now.

I want to switch workout plans from what I've been doing for the last 2 years since I feel like I'm not making any progress but I'm not really sure what I should change or who I should talk to so if anyone has any advice or guidance let me know.

[Apoc]

Allergies are serious business, so yes... I'm being serious.

[Senor_Taylor]

Allergies are serious business, so yes... I'm being serious.

Who is talking about allergies? Nobody is talking about allergies. Lactose intolerance is not an allergy. It is not a dairy allergy. The two are not the same.

Tyler was my "brofessor"

Where is king swole? This thread is calling his name.

I just got approved for the gym at work so I'm going to attempt to go in the morning. I just don't know how I'm going to feel being out 7am-7PM every day. I've been seeing a doctor regularly for my back, and among other things, she suggested I do solely cardio/upper body/ light core. Which seems odd, but I guess me focusing strictly on dead lifts, power cleans, and squats back in my lifting days probably wasn't friendly to my back. I'll need to figure out some kind of workout plan to strengthen my core without too much stress and twisting on my back as well.

As for diet, I feel like I'm better now than I've ever been, but certainly not good. I eat rice pretty regularly, so that's a good segue into healthier food, I suppose.

[HAULN-SS]

I do crossfit, which I won't bore you with the details of, other than to say I found a gym in northern va that is only $90/month, which is cheap as far as crossfit gyms go.

Seconded about staying limber. I used to work in construction and on farm shit when I was young, and never did any gym stuff. I stayed in a pretty good shape. I got a job sitting in a chair for 10 years, and it has been a real son of a bitch to get flexibility back for things like back squats, dead lifts, or basically anything that requires hip or ankle flexibility. Never stop moving is my tip to you.

[Sully]

I'm not quoting that wall of text but directed to Matthew, have you tried lactaid pills? Fiance is lactose intolerant but can eat whatever dairy she wants as long as she takes one of those pills beforehand.

Also, most hard cheeses are essentially lactose free. Most of the shredded bags says 99% lactose free.

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[*insertusernamehere*]

I'm not quoting that wall of text but directed to Matthew, have you tried lactaid pills? Fiance is lactose intolerant but can eat whatever dairy she wants as long as she takes one of those pills beforehand.

Also, most hard cheeses are essentially lactose free. Most of the shredded bags says 99% lactose free.

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Yeah I'd just rather avoid cheese overall. I ain't keeping up with a pill. I'll have to look the next time at the store then... Probably do some internet digging too.

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[WRXtranceformed]

Step one: remove as much refined and added sugars from your diet as you can
Step two: profit

[.RJ]

Step one: remove as much refined and added sugars from your diet as you can
Step two: profit

My wife switched to a whole 30 almost 2 months ago, we started with the plan of doing it for the month but we both felt better so why not just keep going with it. Its crazy how much crap gets into your diet if you're not really paying attention, and we were already pretty good about doing most of our cooking and buying most of our produce/meat from the farmers markets.

Whenever you think you cook a lot, try doing a diet like that. Some weeks I feel like I'm chained to my kitchen, like last week when my in-laws were staying with us.

[SlimKlim]

I have an embarrassingly shitty work ethic when it comes to physical exercise. So I have nothing to contribute.

But hey, if anyone finds out they or a loved one has Celiac's I'm basically a walking 24/7 support hotline when it comes to GF foods and substitutes. Just shoot me a FB message.

[CaptainHenreh]

Anyone who wants to join me at UREC at lunchtime, I'm about to start a new Cube cycle for building strength, but I'm happy to walk people through SS or 5x5 or 5-3-1 if you wanna get stronk like bull.

Diet is simple. Simple doesn't mean easy. Burn more calories than you consume, eat more fats and protein than carbohydrates, and your food should be as low-processed as possible. Simple. But not easy.

Adding strength is pretty simple too, and way simpler than most people make it out to be. Move progressively heavier weight to adapt your body to moving heavy weight (aka: building muscle.). This is all well understood. Deadlifts, presses, squats, and cleans. All you need is a barbell and some weight to mount on it. Anything outside of those lifts is for aesthetic tuning which is fine, but know it's not going to give you the best "bang for buck" for getting stronger.

Decide on your goals, make a plan, stick to it. Simple.