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

[ScottyP]

a few of the things I am really focusing on are portion sizes and reducing sugar. I started looking at nutrition labels and I'm amazed at how much food has a bunch of sugar/added sugar. (pasta sauce, bread, salad dressings, etc.

This talk by a University of California professor Robert Lustig was informative and alarming.


I don't really want to eliminate any particular foods, but if it has lots of carbs, I try to keep my portions small (potatoes, pasta, etc.) If it is a vegetable, I can have large portions. I'm hoping by using this strategy, my healthy eating will be mores sustainable and help incentivize eating healthier options because I can have more of it.

From an exercise standpoint, running give me shin splints and leg point shortly after I begin so I've tried to focus on brisk walking to get exercise. I've also done some Hasfit videos for strength training.

 

[RagingCloner]

the obesity thread really motivated me to focus on my health.

What are some of your go-to healthy eating recipes? Looking for quick and simple because I have three young kids and things can get hectic in my house.

Ive done the carnivore diet the last 3 weeks. Started at 295, now down to 266, and this is without much in the way of physical activity. Definitely do your research if you are going to look into it, but it has helped me tremendously. Both my blood sugar and my blood pressure are at the best levels they have been in years

 

[CloniesForLife]

a few of the things I am really focusing on are portion sizes and reducing sugar. I started looking at nutrition labels and I'm amazed at how much food has a bunch of sugar/added sugar. (pasta sauce, bread, salad dressings, etc.

This talk by a University of California professor Robert Lustig was informative and alarming.


I don't really want to eliminate any particular foods, but if it has lots of carbs, I try to keep my portions small (potatoes, pasta, etc.) If it is a vegetable, I can have large portions. I'm hoping by using this strategy, my healthy eating will be mores sustainable and help incentivize eating healthier options because I can have more of it.

From an exercise standpoint, running give me shin splints and leg point shortly after I begin so I've tried to focus on brisk walking to get exercise. I've also done some Hasfit videos for strength training.

Sounds like you're doing it the right way. Developing habits will take awhile but the way you're doing it you will have a much healthier relationship with all foods in the long term vs treating some foods like you can never even touch them.

 

[madguy30]

@ScottyP are you a Costco member by chance?

 

[KnappShack]

Though to some extent, nobody can do the high exertion for a long time, but... do some weight training? Lots of reps with lower weight?

I never did weight training until a few years ago (I'm 51) and I can't believe how much it helps. Just doing medium levels of weight for toning and strengthening, not for "gainz!" But I've noticed it helps me just doing stuff around the house - lifting and moving things, etc.

I started a 5x5 workout program a little while ago.

5 sets of 5 heavy lifts. I've modified a bit but keeping with the main philosophy of the program.

No junk reps. Compound exercises. Keeping the joints happy.

I've run out of weights at home so I'll need to rethink some things and maybe incorporate isometric moves.

I know for sure I'm not buying a goddam gym membership to keep adding weight. That is where the program loses momentum, but the strength gain was quick and very noticeable

Wish I knew about this when I was younger.

 

[ScottyP]

@ScottyP are you a Costco member by chance?

No, I’m not but I am considering getting a membership.

 

[snowcraig2.0]

I started a 5x5 workout program a little while ago.

5 sets of 5 heavy lifts. I've modified a bit but keeping with the main philosophy of the program.

No junk reps. Compound exercises. Keeping the joints happy.

I've run out of weights at home so I'll need to rethink some things and maybe incorporate isometric moves.

I know for sure I'm not buying a goddam gym membership to keep adding weight. That is where the program loses momentum, but the strength gain was quick and very noticeable

Wish I knew about this when I was younger.

I am a 5 x 5 guy as well. Big compound lifts only. Squat, Bench, Dead lift, Overhead Press, Bent over barbell row. Then overhand grip pulls ups and triceps dips when I have time.

I think if you are lifting less than 4 or 5 times a week you shouldn't be touching iso move lifts like dumbbell curls, triceps extensions, etc etc. Focus on big compound movements.

Right now my 5 x 5 weights are 280 for squats, 225 bench, 335 Dead lift, 140 OHP, and 185 bent over row. When I get 3 or 4 lifts a week in I make gains, less than 3 and I start to lose strength.

Like you said, it keeps all my joint loose and strong. And I definitely wish I lifted like this when I was younger. I am 46 now.

 

[madguy30]

No, I’m not but I am considering getting a membership.

Imo it's well worth it for simple, cost effective stuff.

My example from the other thread and they have different fish fillets too:

$20:

$8:


$2 or something (at most grocery stores):



Recipe:
In olive oil, medium heat pan fried.
Both veggies and tenders can be cooked from frozen and should take less than 20 minutes each.

If in a daily pinch, can always cook up a bunch of the tenders once a week and have them to pick away at.

This kind of thing can get categorized as 'boring' but imo it's exciting to have something so easy, cheap and healthy and can be used as a good baseline for a few meals in a week.

 

[madguy30]

One of our favorites is sheetpan sausage and veggies. You can use whatever veggies you like, but we usually use yellow squash/zucchini, broccoli/cauliflower, and peppers alongside smoked sausage and sweet potatoes. Chop it all and put it on a sheet pan. Drizzle with olive oil and season at your discretion (we like the Dan-O's low sodium). Bake at 400 for 20 minutes. We usually get 4-6 servings out of this. We have it probably once a month.

I also follow Safe Space Nutrition on Facebook and via Patreon for some menu ideas.

Sweet potatoes are the bomb diggity. Sometimes I'll just cut one up and pan fry it in olive oil. Filling enough for a dinner.

 

[Trice]

Imo it's well worth it for simple, cost effective stuff.

My example from the other thread and they have different fish fillets too:

$20:
View attachment 117343
$8:
View attachment 117344

$2 or something (at most grocery stores):

View attachment 117345

Recipe:
In olive oil, medium heat pan fried.
Both veggies and tenders can be cooked from frozen and should take less than 20 minutes each.

If in a daily pinch, can always cook up a bunch of the tenders once a week and have them to pick away at.

This kind of thing can get categorized as 'boring' but imo it's exciting to have something so easy, cheap and healthy and can be used as a good baseline for a few meals in a week.

Don't forget the acre's worth of spinach for like $5.

 

[madguy30]

Don't forget the acre's worth of spinach for like $5.

Even at the regular grocery spinach is cheap. I freeze it in a ziplock and throw it in eggs or whatever.

 

[besserheimerphat]

I feel it way more as a glute move. Pre covid I did an in person gym class and she'd have us put the back leg on a damn yoga ball.

I think where it hits depends on how you set it up - front foot elevated vs back foot, amount of forward knee movement, back angle, etc. I elevate my back foot, keep my chest up, and try to not push my knee too far past my toes. I usually feel it most in my quad above the knee.

 

[besserheimerphat]

Imo it's well worth it for simple, cost effective stuff.

My example from the other thread and they have different fish fillets too:

$20:
View attachment 117343
$8:
View attachment 117344

$2 or something (at most grocery stores):

View attachment 117345

Recipe:
In olive oil, medium heat pan fried.
Both veggies and tenders can be cooked from frozen and should take less than 20 minutes each.

If in a daily pinch, can always cook up a bunch of the tenders once a week and have them to pick away at.

This kind of thing can get categorized as 'boring' but imo it's exciting to have something so easy, cheap and healthy and can be used as a good baseline for a few meals in a week.

Those bags of chicken are awesome. We usually have 3 in our chest freezer at any time - one of breasts, one of thighs and one of tenderloins. If you have an Instant Pot, you don't even have to thaw them first.

(This is not an Instant Pot post. I'm pretty "meh" on it overall.)

 

[KnappShack]

Those bags of chicken are awesome. We usually have 3 in our chest freezer at any time - one of breasts, one of thighs and one of tenderloins. If you have an Instant Pot, you don't even have to thaw them first.

(This is not an Instant Pot post. I'm pretty "meh" on it overall.)

We hit the salmon pretty hard and I'm sure we've eaten enough of the free samples to offset the cost of the membership.

Throw in a cheap rotisserie chicken and it's like printing money

 

[besserheimerphat]

Though to some extent, nobody can do the high exertion for a long time, but... do some weight training? Lots of reps with lower weight?

I never did weight training until a few years ago (I'm 51) and I can't believe how much it helps. Just doing medium levels of weight for toning and strengthening, not for "gainz!" But I've noticed it helps me just doing stuff around the house - lifting and moving things, etc.

So much resistance training hype gets lost here - it makes everyday life way easier when you are stronger! And you can get stronger at any age!

Yes, you are likely to peak between 30 and 40. But unless you're participating in a strength sport, who cares that you've past your optimum window of potential? If you have never lifted weights and start on your 60th birthday, you can make amazing gains for years.

Most people find it takes 3 to 7 years of consistent work before strength gains start slowing down. They can still be had, it just takes more optimization (mostly sleep and diet). But it doesn't matter when you start, you'll get several years of consistent improvement if you put in the work.

I've noticed it lifting my 6 year old in and out of the bathtub, and bringing bags of dog food into the house. It's nothing to stack both bags on one shoulder and carry them in now. And my kid loves when I yeet him around the house.

 

[KnappShack]

So much resistance training hype gets lost here - it makes everyday life way easier when you are stronger! And you can get stronger at any age!

Yes, you are likely to peak between 30 and 40. But unless you're participating in a strength sport, who cares that you've past your optimum window of potential? If you have never lifted weights and start on your 60th birthday, you can make amazing gains for years.

Most people find it takes 3 to 7 years of consistent work before strength gains start slowing down. They can still be had, it just takes more optimization (mostly sleep and diet). But it doesn't matter when you start, you'll get several years of consistent improvement if you put in the work.

I've noticed it lifting my 6 year old in and out of the bathtub, and bringing bags of dog food into the house. It's nothing to stack both bags on one shoulder and carry them in now. And my kid loves when I yeet him around the house.

I promise it's easier to just walk after gaining strength.

I've lifted off and on my entire life. Great results, but I adjusted my training. I'm not taking the field. I'm throwing and lifting a 50 pound kid and his brother.

I work a desk job from home. I'm basically human veal if I don't make the effort.

Also bought this just to mix stuff up. Wish I would've gotten more of a smith machine. Another Costco purchase

https://www.costco.com/inspire-fitness-ftx-functional-trainer-with-bench-and-1-year-centr-app-subscription-included.product.100486673.html

 

[besserheimerphat]

The other thing I've noticed with lifting heavy but low volume is you don't get nearly as sore. If you're lifting hard enough to gain strength or size (getting within a few reps of failure), doing 5 or fewer reps causes less soreness than doing a lighter weight for 10+ reps. With fewer reps you don't get the lactic acid buildup but you are still getting the stimulus that drives strength.

 

[madguy30]

Those bags of chicken are awesome. We usually have 3 in our chest freezer at any time - one of breasts, one of thighs and one of tenderloins. If you have an Instant Pot, you don't even have to thaw them first.

(This is not an Instant Pot post. I'm pretty "meh" on it overall.)

Yeah like I said I cook from frozen in the pan and am grilling some right now.

If one were to want to do more it's super easy since they're just bare chicken pieces.

On the not so lean but damn delicious side Kirkland Brats are pretty awesome for a tailgate. 14 for $10.

 

[CascadeClone]

I am a 5 x 5 guy as well. Big compound lifts only. Squat, Bench, Dead lift, Overhead Press, Bent over barbell row. Then overhand grip pulls ups and triceps dips when I have time.

I think if you are lifting less than 4 or 5 times a week you shouldn't be touching iso move lifts like dumbbell curls, triceps extensions, etc etc. Focus on big compound movements.

Right now my 5 x 5 weights are 280 for squats, 225 bench, 335 Dead lift, 140 OHP, and 185 bent over row. When I get 3 or 4 lifts a week in I make gains, less than 3 and I start to lose strength.

Like you said, it keeps all my joint loose and strong. And I definitely wish I lifted like this when I was younger. I am 46 now.

I had not heard of this 5x5 thing before (looked it up). But that's basically what I am doing- squat, deadlift, OP, and bench. Plus a few other smaller ones- leg curls, lawnmowers. And lots of crunches. But I am doing the more typical 3 sets of 10, and lower weight than you for sure. Might try this just for a change of pace.

Not sure how I feel about that barbell row though. Looks like a chiropractor's boat payment LOL

 

[ScottyP]

I don’t have a weight bench, barbells and such. I do have a set of PowerBlock dumbbells. Can I do this 5x5 workout with dumbbells?