Help! I'm Fat - *** Official Exercise and Weight Thread ***

[Cyched]

Not necessarily, but you need to focus on certain fats - not all fats are equal. Full fat dairy (sour cream, heavy cream, butter, etc) is good but milk isn't great for low carb due to the sugars it contains. Olive oil and canola oil are good fats, as are tallow and lard.

One other thing to realize is that fats contain 9 calories per gram vs. 4 calories per gram for carbs and protein (alcohol is 7 calories per gram). When we talk about the percentages we're talking about calories, not grams. So eating a high percentage of calories by fat means you are taking in the same calories in a smaller total volume of food. Fortunately fats and proteins are what make and keep you feeling full.

I do think there are many healthy ways to live/eat. For me, carbs are very bad though many other people can eat them without issue. Keto has helped me reverse my type 2 diabetes, which was the entire point of my program; the weightloss was just a happy accident.

That's great that you got those results with the keto diet. I was more thinking about that from my perspective.

I don't need to lose weight or fight diabetes, and based on family history I shouldn't, unless I completely lose it. But that same family history means I do need to be mindful of heart health and cholesterol, so a diet high in saturated fats isn't the best. (And why I was amused at the "Butter and bacon and creamer is good for you!" post).

The comment about satiety of foods is a good point. I've found that incorporating sides like beans or avocado goes a long way in that regard. Keeping healthy snacks on hand like fruits, veggies, and nuts will also help.

Avoiding empty carbs is good advice for everyone.

 

[madguy30]

That's great that you got those results with the keto diet. I was more thinking about that from my perspective.

I don't need to lose weight or fight diabetes, and based on family history I shouldn't, unless I completely lose it. But that same family history means I do need to be mindful of heart health and cholesterol, so a diet high in saturated fats isn't the best. (And why I was amused at the "Butter and bacon and creamer is good for you!" post).

The comment about satiety of foods is a good point. I've found that incorporating sides like beans or avocado goes a long way in that regard. Keeping healthy snacks on hand like fruits, veggies, and nuts will also help.

Avoiding empty carbs is good advice for everyone.

I've mentioned elsewhere but we really need to get past the stigma that these things are expensive or more expensive than chips, candy, cookies, etc.

It can take a while to get over how 'bland' some things taste but with consistent intake it can become a craving.

 

[clone4life82]

I'm not a huge macros watcher, but I do have more of a protein focus.

Looked at my history (logged all meals for over a year) and I'm consistently at

Carbs - 33%
Fat - 38%
Protein - 29% (162 grams/day)

Really interesting that's where I'm landing while only a protein focus.

I’ve been trying to up the protein as well over the past two months and damn I can’t get to (and sometimes even come close to) my goal which is 40% of my calories.

 

[KnappShack]

I’ve been trying to up the protein as well over the past two months and damn I can’t get to (and sometimes even come close to) my goal which is 40% of my calories.

I supplement to get where I'm at. No idea how to get over that unless I go straight meat and very low carb.

Very low carb doesn't work for me. I feel like ass and then have a chaos meal.

I use Performance Inspired protein powder. It was the first one to not upset my stomach.

 

[BWRhasnoAC]

Doing a systemic body weight work out. What I mean by systemic, is you do super sets, no more than 1 minute rest between muscle groups. I pump my blood to my calves, then my glutes and hamies, then my quads, then my lower abs, upper abs, shoulders biceps and triceps, then move it back down the body.

If you do this consistently, maybe two or three times a day or every other day, your body doesn't know where to pump the blood, and you will continue to burn calories up to 10 hours after working out. I run a couple miles after the 45 minute to an hour full body work out and I don't get sore because I burn the lactic acid off.

Results are drastic with good diet. I drink only water, and some coffee. Eat high protein, and low carbs, lower my intake, and the fat is melting off me. You will never sweat like you will doing a systemic workout.

These are the movements I cycle through up and down the body.

Jump rope
body weight squats
walking lunges
bear crawl
on back, bicycle kicks, flutters and heal raises
fore arm planks
regular planks
side planks
heavy bag work, kicks and knees
elevated push ups
heavy bag work, punches
light weight high rep arm curls
military press
triceps extension

(You do not need to do these exact movements, do what suits you and what you like, and focus on the muscle groups)

Cycle up and down through the muscle groups as many times as you are able. You will get positive benefits from this even with only 20 minutes a day 4 days a week. As I stated above I run around 2 miles, after the work out to burn the lactic acid off and limits the soreness I get the following day. If you are tight some simple 10 to 15 minute yoga stretching routines have changed my life.

I go until exhaustion with as little rest between muscle groups as possible. At first you will be gassed hard, just go at your own pace. Your cardio will be insane after two months of this. Also, days of rest are very important, I was going 6 days a week and my body couldn't keep up. (36 years old) Sleep and rest are just as important as routine and diet.

 

[BCClone]

Doing a systemic body weight work out. What I mean by systemic, is you do super sets, no more than 1 minute rest between muscle groups. I pump my blood to my calves, then my glutes and hamies, then my quads, then my lower abs, upper abs, shoulders biceps and triceps, then move it back down the body.

If you do this consistently, maybe two or three times a day or every other day, your body doesn't know where to pump the blood, and you will continue to burn calories up to 10 hours after working out. I run a couple miles after the 45 minute to an hour full body work out and I don't get sore because I burn the lactic acid off.

Results are drastic with good diet. I drink only water, and some coffee. Eat high protein, and low carbs, lower my intake, and the fat is melting off me. You will never sweat like you will doing a systemic workout.

These are the movements I cycle through up and down the body.

Jump rope
body weight squats
walking lunges
bear crawl
on back, bicycle kicks, flutters and heal raises
fore arm planks
regular planks
side planks
heavy bag work, kicks and knees
elevated push ups
heavy bag work, punches
light weight high rep arm curls
military press
triceps extension

(You do not need to do these exact movements, do what suits you and what you like, and focus on the muscle groups)

Cycle up and down through the muscle groups as many times as you are able. You will get positive benefits from this even with only 20 minutes a day 4 days a week. As I stated above I run around 2 miles, after the work out to burn the lactic acid off and limits the soreness I get the following day. If you are tight some simple 10 to 15 minute yoga stretching routines have changed my life.

I go until exhaustion with as little rest between muscle groups as possible. At first you will be gassed hard, just go at your own pace. Your cardio will be insane after two months of this.

When I lifted hard (I don’t do as much now mostly do you lack of access to equipment where I live). I would work that area and Weider always pushed a 30 max rest between sets. If myself and my lifting partner were in the weight room for more than 20-30 minutes it meant we were peeing around that day. Leg presses were the worst. Many times you would have a queasy stomach afterwards and my partner upchucked once or twice also.

 

[BWRhasnoAC]

When I lifted hard (I don’t do as much now mostly do you lack of access to equipment where I live). I would work that area and Weider always pushed a 30 max rest between sets. If myself and my lifting partner were in the weight room for more than 20-30 minutes it meant we were peeing around that day. Leg presses were the worst. Many times you would have a queasy stomach afterwards and my partner upchucked once or twice also.

First time I did a systemic workout I puked, but the endorphin high after wards is untouchable. I get this warm good feeling now after going through the workout, sometimes I still feel it in the morning after I wake up. You can tell it's working.

I lifted heavy in the past, (high school and college) mostly Olympic lifts. My joints aren't great now, and the body weight exercises actually rebuild your ligaments. The running actually helps fight osteoarthritis if you don't push it too much.

Side note: I have been experimenting with keto coffee as a pre workout. Supposedly boost fat burn, energy, metabolic rates and more. I find it does help.

 

[2122]

That's great that you got those results with the keto diet. I was more thinking about that from my perspective.

I don't need to lose weight or fight diabetes, and based on family history I shouldn't, unless I completely lose it. But that same family history means I do need to be mindful of heart health and cholesterol, so a diet high in saturated fats isn't the best. (And why I was amused at the "Butter and bacon and creamer is good for you!" post).

The comment about satiety of foods is a good point. I've found that incorporating sides like beans or avocado goes a long way in that regard. Keeping healthy snacks on hand like fruits, veggies, and nuts will also help.

Avoiding empty carbs is good advice for everyone.

There is absolutely no reason to fear saturated fat. That myth is dead. Well, it is dying, and it'll die hard and slow. Polyunsaturated fats, consumed in large quantities today, are another story. I will never knowingly touch another 'vegetable oil' - corn, soy, rapeseed/canola, safflower, sunflower, cottonseed, and haven't for over two years. The fruit oils - avocado, coconut and olive - are not so bad. Be sure to find olive oil that is not adulterated, cut with cheaper oils. I'd suggest California olive oils. But if you can get by with no processed oils - do it. Just eat natural fats - eggs, butter, cheeses, meats, fatty fish, cream - like folks did back when (pre-1920 or so) heart disease was a rarity, obesity was not epidemic, type II diabetes was not rampant. Cut three things out of your diet - processed oils, sugars/starches and grains (this would preclude you from eating any processed foods whatsoever) - and you'll be on the road to improved health. Very simple. But not easy. I went cold-turkey on the evening of March 7, 2019, cleared out the fridge and pantry, threw away several hundred dollars worth of groceries, started fresh. Cutting that stuff out is a challenge, because it is everywhere in everything and some of it is rather addictive. When you do cut it out, you'll be left eating meats, fish, eggs, greens, cheeses, high-fat dairy, a few nuts, berries... It is not a diet - you eat all you want, to satiety, with no intentional calorie restriction - just a different way of eating. An antiquated way of eating. A completely natural way of eating. Delicious, satisfying foods, but a big and fundamental change. But don't take my word for it. Youtube is a tremendously valuable resource, and there are plenty of free-thinking and bright physicians and researchers from around the world sharing valuable info there for your consideration.

 

[BCClone]

First time I did a systemic workout I puked, but the endorphin high after wards is untouchable. I get this warm good feeling now after going through the workout, sometimes I still feel it in the morning after I wake up. You can tell it's working.

I lifted heavy in the past, (high school and college) mostly Olympic lifts. My joints aren't great now, and the body weight exercises actually rebuild your ligaments. The running actually helps fight osteoarthritis if you don't push it too much.

We never went crazy level of weight, we looked like we were in slow motion. Really focused on specific regions and slowly lifted with a pause at top and bottom. So many people jack up the weight at 100 mph and are using terrible form, we weren’t there to impress anyone so we didn’t care if we benched 50 pounds less than someone with our style.

 

[BWRhasnoAC]

We never went crazy level of weight, we looked like we were in slow motion. Really focused on specific regions and slowly lifted with a pause at top and bottom. So many people jack up the weight at 100 mph and are using terrible form, we weren’t there to impress anyone so we didn’t care if we benched 50 pounds less than someone with our style.

That means you know what you're doing. Form factors towards 90% of the benefit. Too much weight will just injure you.

 

[clone4life82]

I supplement to get where I'm at. No idea how to get over that unless I go straight meat and very low carb.

Very low carb doesn't work for me. I feel like ass and then have a chaos meal.

I use Performance Inspired protein powder. It was the first one to not upset my stomach.

yeah I throw in 2 servings of a whey protein and almond milk shake every morning but still can’t get there... try to supplement with quest bars, beef jerky, almonds as snacks but I can never get to a good balance. I’ve tried egg whites as snacks as well but damn i still go over in other areas. It’s also a challenge to get good dinners and lunches with kids who don’t eat much besides pizza, Mac n cheese, and tacos.

 

[BWRhasnoAC]

yeah I throw in 2 servings of a whey protein and almond milk shake every morning but still can’t get there... try to supplement with quest bars, beef jerky, almonds as snacks but I can never get to a good balance. I’ve tried egg whites as snacks as well but damn i still go over in other areas. It’s also a challenge to get good dinners and lunches with kids who don’t eat much besides pizza, Mac n cheese, and tacos.

I find giving yourself that thing you're craving every so often prevents binging. I like the outshine frozen fruit bars to cure my ice cream craves.

 

[BCClone]

yeah I throw in 2 servings of a whey protein and almond milk shake every morning but still can’t get there... try to supplement with quest bars, beef jerky, almonds as snacks but I can never get to a good balance. I’ve tried egg whites as snacks as well but damn i still go over in other areas. It’s also a challenge to get good dinners and lunches with kids who don’t eat much besides pizza, Mac n cheese, and tacos.

You gotta be a joy to sit bye at work, lol. That much protein supplements has to make you gassy. I used to load up with mega mass from GNC along with top round steak for lunch and supper and I think that was a good reason I was single in college, just had a gas cloud following me.

 

[throwittoblythe]

You gotta be a joy to sit bye at work, lol. That much protein supplements has to make you gassy. I used to load up with mega mass from GNC along with top round steak for lunch and supper and I think that was a good reason I was single in college, just had a gas cloud following me.

You should try the quest protein cookies. They are loaded with chicory root fiber so they can advertise that it’s “high in fiber.” I was bloated for the second half of every day until I realized what it was.

Thank god I was working outdoors at the time or they may have fired me lol

 

[besserheimerphat]

I’ve been trying to up the protein as well over the past two months and damn I can’t get to (and sometimes even come close to) my goal which is 40% of my calories.

I supplement to get where I'm at. No idea how to get over that unless I go straight meat and very low carb.

Very low carb doesn't work for me. I feel like ass and then have a chaos meal.

I use Performance Inspired protein powder. It was the first one to not upset my stomach.

Yeah protein can be tough because you can't get just protein from natural sources - there's always some fat included, and depending on preparation it can include carbs too (i.e. breaded/fried).

I've always read that for protein its more important to get your 1.6g/kg (0.7g/lb) lean body weight. Thats what you need to build muscle in a calorie surplus, or maintain lean mass in a calorie deficit. The actual percentage doesn't matter.

There are some plants that contain a bit of protein - all nuts and beans, green peas, quinoa, Brussels sprouts, broccoli, asparagus - so those should be included when considering your total protein intake.

 

[BWRhasnoAC]

As long as you eat healthy fats; olive oil, fish oil, avocado oil, nut oils, etc you will fight the 'bad' lipids in your body. I've started using walnut oil and grape seed oil for cooking. Can cook at higher heats without smoke and much healthier for you.

For high protein diets, sugar free metamucil is your friend. This diet can also be harsh on your stomach because you have to produce more bile to digest the protein. Berries, dark chocolate and water do wonders for this.

 

[Cyched]

There is absolutely no reason to fear saturated fat. That myth is dead. Well, it is dying, and it'll die hard and slow. Polyunsaturated fats, consumed in large quantities today, are another story. I will never knowingly touch another 'vegetable oil' - corn, soy, rapeseed/canola, safflower, sunflower, cottonseed, and haven't for over two years. The fruit oils - avocado, coconut and olive - are not so bad. Be sure to find olive oil that is not adulterated, cut with cheaper oils. I'd suggest California olive oils. But if you can get by with no processed oils - do it. Just eat natural fats - eggs, butter, cheeses, meats, fatty fish, cream - like folks did back when (pre-1920 or so) heart disease was a rarity, obesity was not epidemic, type II diabetes was not rampant. Cut three things out of your diet - processed oils, sugars/starches and grains (this would preclude you from eating any processed foods whatsoever) - and you'll be on the road to improved health. Very simple. But not easy. I went cold-turkey on the evening of March 7, 2019, cleared out the fridge and pantry, threw away several hundred dollars worth of groceries, started fresh. Cutting that stuff out is a challenge, because it is everywhere in everything and some of it is rather addictive. When you do cut it out, you'll be left eating meats, fish, eggs, greens, cheeses, high-fat dairy, a few nuts, berries... It is not a diet - you eat all you want, to satiety, with no intentional calorie restriction - just a different way of eating. An antiquated way of eating. A completely natural way of eating. Delicious, satisfying foods, but a big and fundamental change. But don't take my word for it. Youtube is a tremendously valuable resource, and there are plenty of free-thinking and bright physicians and researchers from around the world sharing valuable info there for your consideration.

Ive talked through this with my doctor (an actual physician). Thanks though.

 

[2122]

Ive talked through this with my doctor (an actual physician). Thanks though.

Your doctor likely had little to no training in nutrition. And if he had, he'd still likely be wrong, parroting conventional wisdom. But load up on PUFAs my friend. To each, his own. Everyone must find his/her own way.

 

[Cyched]

Your doctor likely had little to no training in nutrition. And if he had, he'd still likely be wrong, parroting conventional wisdom. But load up on PUFAs my friend. To each, his own. Everyone must find his/her own way.

The route I’m taking has led to good physicals and lipid tests, so I’m satisfied with it.

 

[besserheimerphat]

The route I’m taking has led to good physicals and lipid tests, so I’m satisfied with it.

As long as you feel good and your labs are good, keep doing what you're doing.

There are many ways to be healthy - people need to find one that is sustainable. And doctors need to realize that what might work for most healthy people may not work for those who have already put themselves in a bad spot (raises hand). Nutrition and general health isn't as well understood by doctors as people think. That doesn't mean some quack on YouTube has it all figured out either, but just because someone's doctor tells them something doesn't mean it's 100% right or the best course of action.

Honestly I wish there were a way to track labwork more regularly than once or twice a year. It would make it easier to experiment with different things for people who want to and find what works. It often takes so long to see outward symptoms - good or bad - that people can give up on good choices too quickly or make bad choices too long.