Fitness & Martial Arts Thread

[Mini E]

Omelettes and green vegetables, any meat and green vegetables, stir fry meat and vegetables, Eggs, Ham and vegetables.

[Corazon de Leon]

Went back to circuit training on an indoor running track after a couple of years off tonight. I feel the pain.

[Albert]

Thanks guys, please keep any idea's coming.

I always thought steak was OK as long as you don't cover it in sauce, but looking at it online the ones I have been eating have been about 1000 Kcals a pop!

So should I also stay away from Baked potato's? I also thought that was a fairly safe option.

[Dual]

Have you worked out your calorie maintenance for the day?

@albear

[Mini E]

Thanks guys, please keep any idea's coming.

I always thought steak was OK as long as you don't cover it in sauce, but looking at it online the ones I have been eating have been about 1000 Kcals a pop!

So should I also stay away from Baked potato's? I also thought that was a fairly safe option.

It kinda depends what the calories are made up of... so if you have something like a protein cookie (330kcal) which has 37g of protein in and only 15g of carbs, this will have a very different effect than a yop milkshake which may have a similar amount of calories but no protein and a large proportion of sugars and fat.

Baked potatoes are very carbsy. Generally if you want to lose weight you want to eat less carbohydrates. Carbs are the most efficient fuel for your body to make energy out of and is the first option, and to lose weight you want your body to be using fats for energy which means a decrease in carbohydrate intake.

Steak is good for you from time to time but having red meat, say, five times a week, has been linked to increased risk of health problems down the line. No such findings have been found from white meat like chicken. Salmon is also excellent for you once or twice a week.

[Albert]

Have you worked out your calorie maintenance for the day?

@albear

Yeah I got one of those fitbit doodahs (actually really impressed with it so far)

I can consume 1915 Calories a day, and this will result in a 1000 Calorie defecit per day, which should hopefully result in an average loss 2lb loss a week. Hopeful to hit my target weight by August 4th.

That's just on a normal non workout day, I haven't worked out what extra I will burn when I do weights/run (Should know by this weekend)

I love Friday night steak night, but I might have to change that to a fortnightly/monthly treat.

Salmon/Chicken I'll be sure to add. I'll post up my food plan when I get a sec and you can all pick it apart.

[Mini E]

2lb per week isn't a really healthy weight of weight loss - it's too much to be honest. Aiming for 1lb per week is closer to being healthy (that's around a 3,500 calorie deficit per week). If you cut calories too fast your metabolism slows and as soon as you eat any more than 1900 calories in a day, it'll go straight back on you as weight. Not a problem if you're just slimming up for an event and don't mind if it goes back on afterwards, but it's not a great long term shout to be honest.

[Corazon de Leon]

2lb per week isn't a really healthy weight of weight loss - it's too much to be honest. Aiming for 1lb per week is closer to being healthy (that's around a 3,500 calorie deficit per week). If you cut calories too fast your metabolism slows and as soon as you eat any more than 1900 calories in a day, it'll go straight back on you as weight. Not a problem if you're just slimming up for an event and don't mind if it goes back on afterwards, but it's not a great long term shout to be honest.

I thought 2lb per week was the maximum amount of healthy weight loss? I might be wrong, I don't really pay as much attention to these things as I should.

I found when I cut my calories to a more normal level of around 2000 per day I actually lost more than that for a couple of weeks, but I think that says more about the mentally high calorie intake I had before than my weight loss goals as I was only intending to go down by 1lb/1.5lb per week( ). Now it's been a few months, the loss seems to have stabilised out to 1lb or 2lb per week.

With that said Albear, I don't think you need to cut out stuff like Steak Fridays, just be a bit smarter about what type of meat you're eating, how you cook it and how big the portion size is.

[Mini E]

Nah, 2lb is around one kilogram. That amount per week is too much to be sustainable long-term and healthy for your body.

[Corazon de Leon]

I...see.

*Increases calorie intake*

[BTB]

You can still have steak Friday, but make a change perhaps to what it is served with. i.e. change chips for green beans and grilled tomato and avoid sauces which are high in fat etc

[Hawky]

I seem to remember the 2lb number as the maximum amount you can lose in a week without losing muscle mass. I agree that 1lb is a good target.

[Corazon de Leon]

I seem to remember the 2lb number as the maximum amount you can lose in a week without losing muscle mass. I agree that 1lb is a good target.

That rings a bell - possibly where I was getting my idea from.

[That's not a growth]

I thought it was 1lb personally, so I went to the r/fitness FAQ and found this:

Can I lose fat and build muscle at the same time?
The ability to gain muscle while losing fat is dependent on the relationship between your fatness and muscularity. An overly-fat and under-trained person will be able to achieve simultaneous fat loss and muscle gain. A very lean person near his/her limit for muscle growth will not. As one moves away from the overly-fat, under-trained status towards a leaner, more muscular body this ability is diminished. At some point, the vast majority of people will see better/quicker results by choosing to do one or the other (gain muscle, lose fat - often referred to as 'bulking' and 'cutting', respectively) at a time. For a highly general rule of thumb: if you have been training effectively for a year or more, you're better off with a bulk/cut cycle. See Lyle McDonald's Adding Muscle While Losing Fat - Q&A for more discussion.

A 2011 paper suggests a weekly rate of body-weight loss of 0.7% can permit muscle gain in both men and women while losing fat mass. Women were also able to increase muscle while losing fat at a weekly rate of body-weight loss of 1.0-1.4%. Men, however, lost muscle mass at this increased rate.

In real terms, 0.7% body-weight loss was achieved via a daily deficit of 3.2 calories per lb of total bodyweight (or 7 calories per kg of total bodyweight). At this rate, your goal calorie intake = TDEE - [BWlb x 3.2kcal] (or TDEE - [BWkg x 7kcal]). This is a good place to start. The 1.0-1.4% range works out to a daily deficit of 4.5-6.4 calories per lb of total bodyweight (or 10-14 calories per kg of total bodyweight).

How fast can I lose fat without losing muscle?
There is a theoretical maximum amount of fat loss your body can endure, before it starts losing muscle. That amount is 31 calories/day/lb of fat (Note that the author revised this number from 31 to 22 cal an email exchange with Redditor, Chr0me). Be aware, though, that this data comes from the Minnesota Starvation Experiment, and uses subjects under severe dietary restriction that did not strength train. So the information should be taken with a grain of salt. See Lyle McDonald's take on this study for more.

So that works out at a 600 kcal deficit for me, which is just slightly over a lb (which would be 500 kcal).

This way of working it seem more precise, but it does seem it's closer to a pound that a kilo, regardless, but it's going to change over time and isn't a set amount.

[CuriousOyster]

I'm never hungry enough in the morning to try something like that. Had chicken for breakfast once and had to choke it down! Sounds quality mind you.

[KB]

Currently trying out Meat and Nuts breakfast a few times per week. Awesome.

Expand on this please, Pedro. I am intrigued.

[Corazon de Leon]

Currently trying out Meat and Nuts breakfast a few times per week. Awesome.

Expand on this please, Pedro. I am intrigued.

http://www.bodybuilding.com/fun/good-morning-protein-the-meat-and-nuts-breakfast.html

[False]

Could you survive healthily eating a portion of nuts for breakfast?

[CuriousOyster]

And equivalent of a steak. To be fair probably better nutrition in nuts than a bowl of cereal alone.

[False]

Nah Im just curious if I can get away with eating a load of nuts for breakfast some days instead of porridge or something.