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Yeah this sounds like a good idea. I need a place to hold myself accountable. I have to train for a 10k in April and I need to get in the groove of running 4 times a week. Maybe we could "coach" one another.
Awesome. As a note: The way Im counting my running is that its a running total divided by 3. So if I run 8 miles one day and 1 the next, thats 3 workouts instead of two. I do it like this so there is an incentive to run more than 3 in one session. On the same note, if I run one mile 3 different days, that only counts as 1 total workout. I chose 3 as my number only because I know how I feel after three and I personally couldnt count anything less than 6 as two workouts without feeling like Im cheating myself. Feel free to set yours higher or lower depending on how often you run.
Ok cool. For now I'll also set 3 miles as a workout but I'll change it when I start my training program for my 10k. Then it'll be whatever the program says for me to do that day. I guess I'll post/correspond to you whatever the program says to do that day so I don't have a chance to cheat.
Awesome. As a note: The way Im counting my running is that its a running total divided by 3. So if I run 8 miles one day and 1 the next, thats 3 workouts instead of two. I do it like this so there is an incentive to run more than 3 in one session. On the same note, if I run one mile 3 different days, that only counts as 1 total workout. I chose 3 as my number only because I know how I feel after three and I personally couldnt count anything less than 6 as two workouts without feeling like Im cheating myself. Feel free to set yours higher or lower depending on how often you run.
Ok cool. For now I'll also set 3 miles as a workout but I'll change it when I start my training program for my 10k. Then it'll be whatever the program says for me to do that day. I guess I'll post/correspond to you whatever the program says to do that day so I don't have a chance to cheat.
I ran 6 miles over the course of the weekend. Back/bi on sat, chest tri on sun. Puts me at 4. Aiming for 18 in feb. where u at?
Ok cool. For now I'll also set 3 miles as a workout but I'll change it when I start my training program for my 10k. Then it'll be whatever the program says for me to do that day. I guess I'll post/correspond to you whatever the program says to do that day so I don't have a chance to cheat.
I ran 6 miles over the course of the weekend. Back/bi on sat, chest tri on sun. Puts me at 4. Aiming for 18 in feb. where u at?
Nothing yet. Getting used to a new job + school. But I’m getting in a workout tomorrow. Will report back then.
Post by trantsgiving on Feb 13, 2019 15:09:15 GMT -5
Started biking 3/4 miles every day to get to class and go to the gym 3/4 times every day but it’s doing a lot to my energy. Even if I get 10 hours, I’m yawning like a motherfucker come 1pm. Not sure what to do about it.
Started biking 3/4 miles every day to get to class and go to the gym 3/4 times every day but it’s doing a lot to my energy. Even if I get 10 hours, I’m yawning like a motherfucker come 1pm. Not sure what to do about it.
Started biking 3/4 miles every day to get to class and go to the gym 3/4 times every day but it’s doing a lot to my energy. Even if I get 10 hours, I’m yawning like a motherfucker come 1pm. Not sure what to do about it.
Have you tried cocaine?
Well, I am white and in Athens so maybe you’re right.
Started biking 3/4 miles every day to get to class and go to the gym 3/4 times every day but it’s doing a lot to my energy. Even if I get 10 hours, I’m yawning like a motherfucker come 1pm. Not sure what to do about it.
you go to the gym 3/4 times every day? you bike 3 or 4 miles, or 3/4 (0.75) miles? you bike 3 or 4 miles (or .75 miles) 3 or 4 times a day?
Started biking 3/4 miles every day to get to class and go to the gym 3/4 times every day but it’s doing a lot to my energy. Even if I get 10 hours, I’m yawning like a motherfucker come 1pm. Not sure what to do about it.
you go to the gym 3/4 times every day? you bike 3 or 4 miles, or 3/4 (0.75) miles? you bike 3 or 4 miles (or .75 miles) 3 or 4 times a day?
Started biking 3/4 miles every day to get to class and go to the gym 3/4 times every day but it’s doing a lot to my energy. Even if I get 10 hours, I’m yawning like a motherfucker come 1pm. Not sure what to do about it.
you go to the gym 3/4 times every day? you bike 3 or 4 miles, or 3/4 (0.75) miles? you bike 3 or 4 miles (or .75 miles) 3 or 4 times a day?
3/4 times every week. 3 or 4 miles a day, once a day.
3/4 times every week. 3 or 4 miles a day, once a day.
Are you eating well (enough) and getting goodsleep? Are you stressed out?
That's not an outrageous amount of exercise, 10 hours should be plenty.
I’m eating better than I ever have. Not very stressed as I only have 4 classes this semester. I could see if I have some sort of intolerance or food allergy that I wasn’t aware of before, but not sure what it would be.
Had toast and oatmeal for breakfast, spaghetti for lunch, chicken sub for dinner and I’m on my second dinner of chic Fil a now. Had some protein shakes in there too. If anything, I’m eating too much.
Post by F me, I quit America on Mar 25, 2019 1:08:50 GMT -5
Caution, slightly off-topic.
The stuff you can skip: I've been on a ketogenic diet since mid-January. Yes, keto, that crazy meat diet that everyone feels compelled to tell you all about, even when you obviously and understandably don't give a rat's ass. It has worked great for me in ways other regimens have not, perhaps because it is strict and focused while still allowing me to eat many foods that satisfy me. I eat less, take in fewer calories without counting them, and have only cheated three times in nine weeks. And I've lost about 30 pounds. I wasn't hugely obese but I was a bit over weight, nothing else was helping, and I'm over 40 and figured it was now or never. My cholesterol, triglycerides, and blood pressure are finally in normal or healthy ranges, despite a relatively high fat intake since my body is burning it efficiently. Fasting intermittently (which has it's own vocal proponents) also seems easy. I still miss potatoes, pasta, and real pizza, and I may see how I do on a more permissive diet in April, but it honestly hasn't been that tough of a diet to stick to and I feel good.
The funny part: A few weeks ago I stopped at Chipotle after work. Instead of my beloved burrito or bowl I get a salad now, without beans, rice, or corn, and with guac, extra cheese, and a little sour cream. It's still satisfying and low-carb while being full of good fats. Chipotle is a treat for me after a long day when I need a quick meal. A bit ahead of me in line is a smaller, young guy - maybe 25 years old, 5' 6-ish, and skinny. I notice his unusual, exceptionally crisp camo and olive drab outfit. It's a weird mix and looks whack, and brand new. The velcro patches on his chest and left arm have no emblems. I wonder if he plays soldier out in the woods and is trying to get a military discount or undeserved respect. I look around for a veteran, thinking this could be a stolen-valor moment, and I remember the lifted, all-black Chevy Colorado with a goofy rollbar that I saw outside, and assume it's his.
Then my mini-soldier-wannabe turns and I see a gun on his hip! "Oh great" I think. "This guy looks nervous. What if he's one of those wackos who pulls his gun if the cashier doesn't give him his discount? Is he one of those suicide-by-cop cases? I could definitely disarm him if he doesn't see me make my move. Should I hit him high and hard or grab the gun out of his hand?" Then after he pays he turns my way and kind of waives with a fruity half-smile, apparently at someone behind me. I break from sizing up this punk kid and casually glance behind me - where I see a mountain of a man, twice my size, in the same weird boy-soldier uniform, gun on his hip - with a patch on his right arm that reads, "FBI SWAT - Cleveland!" And on my way out, just to make me feel that much more stupid, I spot two identical black, late model Chevy Tahoe SUVs parked by each other - obviously their work cars. Why FBI Swat wears weird woodland camouflage, and why they were out of the city where they were, I have no idea, but I proceeded to question my Chipotle addiction, this silly diet, and my own sanity after that episode.
Had toast and oatmeal for breakfast, spaghetti for lunch, chicken sub for dinner and I’m on my second dinner of chic Fil a now. Had some protein shakes in there too. If anything, I’m eating too much.
Take this with a grain of salt (if your sodium level isn't already too high, and due to my own fascination with carbohydrates), but it could be a high carb intake that's slowing you down. Toast, oatmeal, spaghetti (wheat pasta, perhaps with a sweet tomato sauce?), sub buns, and Chic Fil-a buns are all pretty carb-laden. Do you drink any soda or beer, or eat sweets, too? For quite a while I'd often eat something sugary or otherwise heavy on carbs after work and I'd need a nap soon after. I used to chalk it up to a hard day's work and/or insufficient sleep, but changing my diet helped a lot. If you're diabetic or pre-diabetic that could also be a similar issue that might sap your energy. Either way, spiking your blood sugar could make you tired or feel crumby in a nondescript way.
Everyone's a little different, and our bodies all respond somewhat uniquely to various foods. You might want to consult with a nutritionist, or try some sort of structured diet. I tried just focusing on calories, while working out regularly and eating a balanced diet, but the only thing that worked was cutting out something specific and sticking to that in a very strict manner. My particular diet certainly isn't for everyone, but anyone can feel good and be healthy once they find what works for them, so I'm sure you'll figure it out eventually if you're serious.
Post by F me, I quit America on Mar 25, 2019 2:08:38 GMT -5
One more post in favor of my own methods, and I'll STFU.
Recently-retired and soon-to-be first-ballot NFL Hall of Fame offensive tackle Joe Thomas has talked openly about his own weight loss. Here's a brief write-up some might like. This is someone who was an unequivocally huge man and one of the best ever at his job, which depended in part on him weighing over 300 pounds and eating a ton to support that mass. Joe also shared on Twitter how keto works, for him anyway: "Easy, 2 steps:
1) stop eating breakfast 2) stop eating carbs
Any questions?"
Of course that's an oversimplification, and the long-term ramifications of his diet (and mine) are unclear, but that it often results in rapid and sustained weight loss is not debatable. But that's exactly how I've done it. My final unsolicited two cents is that this works because, a) it removes a lot of empty calories from your diet, and b) it can be satisfying and filling if you put some thought into meals and give it an adjustment period. There is a lot of crossover between keto and some other diets that work for some people, like paleo, Atkins, and other low-carb diets, without any need to count calories. I won't be the annoying "keto guy" and keep posting about this, but maybe I can be the final straw to help convince one person for whom this works. If this interests you, read up a bit on it - it isn't all about eating bacon and butter, like some people think, but you can lose weight eating things like bacon, butter, beef and cheese, in reasonable quantities.
Don't underestimate the potential effects of intermittent fasting, which a lot of keto fans incorporate into their diets, including me and Joe. I've seen more than a couple nutrition experts recommend limiting caloric intake to about 9 hours a day, or limiting total calories to say 500 one day per week. My work schedule makes it relatively easy for me to fast for 16-18 hours 3-4 days a week - I skip breakfast (never been a huge breakfast guy anyway), drink black or bulletproof coffee, eat a late lunch, and don't eat super late at night.
Post by 3post1jack1 on Mar 25, 2019 7:52:56 GMT -5
F me, I quit America, i'm a keto person as well. 37 y/o 5'11" male, starting weight March 2018 was 198lbs, hit 168lbs in September 2018 and have hovered around that area since then (168-172). I second all the things you said. I also understand that ultimately you lose weight when you burn more calories than you consume, but keto + IF is what helped me consume less calories. High fat foods satiate me, period. When I eat carbs I crave carbs, and what I used to think was hunger 3 hours after a carb-heavy meal was just my body craving more carbs.
Since thanksgiving I haven't been 100% keto, I've had some carbs here and there, but i haven't gained weight so that's cool. Still 90% of my meals are keto compliant. I also started strength training (stronglifts 5x5) and have really enjoyed that. I'm taking it slow, marathon not a sprint, deloading when I notice my form is off (squat and bent over rows are the most difficult for me because of lower back issues).
In addition to the benefits of weight loss, I like that my fat heavy low carb meals don't make me feel "stuffed" or "full": i'm just no longer hungry but I don't feel uncomfortable or low energy.
I'm happy with where I am, but your post inspired me to get back into IF. I think from now until festival season starts I'm going to try to skip breakfast like I used to and let my strength training burn off some more of the fat around my gut. I never snack at night anymore so it's easy for me to not eat after dinner.
I'll also give a plug for Keto Chow, which is a keto-friendly shake you mix with heavy cream or avocado oil. You can tailor the calories to your needs by adding more or less avocado oil, and it tastes like a milkshake which has really helped with my sweet tooth (see ice cream cone in avatar). This is my breakfast 6 days a week and my lunch most days during the weekday.
Festivals and concerts were much more pleasant for me last summer since I wasn't carrying around as much weight. It's funny but being able to stand and walk around for 14 hours at a festival is one of the things that motivates me to get and stay healthy. Hope this summer is even better.
3post1jack1 As someone who also has lower back issues and extensive experience with strength training, be verrrry careful with the barbell rows. Even with perfect form, more stability is required from the lumbar spine the heavier you lift, and since BB row doesn't train the lower back directly except as a stabilizer, it can be easy to reach the point where the upper back that you're training wants to move more weight than the lower back wants to support. Only you know your limits and obviously tons of people do BB rows with no problem, but it's sidelined me enough times that now it's just an off-limits exercise for me. Made my back swole af though when I used to do em though.
3post1jack1 As someone who also has lower back issues and extensive experience with strength training, be verrrry careful with the barbell rows. Even with perfect form, more stability is required from the lumbar spine the heavier you lift, and since BB row doesn't train the lower back directly except as a stabilizer, it can be easy to reach the point where the upper back that you're training wants to move more weight than the lower back wants to support. Only you know your limits and obviously tons of people do BB rows with no problem, but it's sidelined me enough times that now it's just an off-limits exercise for me. Made my back swole af though when I used to do em though.
thank you for the words of caution. avoiding injury is my #1 priority. my ultimate goals in strength training in order of priority are (1) it makes me feel good, (2) be stronger, (3) get to eat more, and finally (4) look better. As such I am taking it slow, and I won't be afraid to eliminate an exercise if it's clear that for whatever reason my body just doesn't want to do it.
3post1jack1 As someone who also has lower back issues and extensive experience with strength training, be verrrry careful with the barbell rows. Even with perfect form, more stability is required from the lumbar spine the heavier you lift, and since BB row doesn't train the lower back directly except as a stabilizer, it can be easy to reach the point where the upper back that you're training wants to move more weight than the lower back wants to support. Only you know your limits and obviously tons of people do BB rows with no problem, but it's sidelined me enough times that now it's just an off-limits exercise for me. Made my back swole af though when I used to do em though.
thank you for the words of caution. avoiding injury is my #1 priority. my ultimate goals in strength training in order of priority are (1) it makes me feel good, (2) be stronger, (3) get to eat more, and finally (4) look better. As such I am taking it slow, and I won't be afraid to eliminate an exercise if it's clear that for whatever reason my body just doesn't want to do it.
If you're worried about lower back issues, switch to DB rows. Your back is supported at both ends so you can really focus on lat engagement and not be limited by lower back weakness. It also adds a torsional component with is good for obliques. And finally, unilateral work is important for maintaining balance on each side.
Alternatively, Pendlay rows are an explosive movement that start from the ground (like deadlift). It incorporates the lower back in the movement. This is easier on the lower back than the isometric hold of standard bent over BB row.
I wouldn't eliminate rows (or chin/pull ups) from your routine though, pulling motions are really important for balanced strength and aesthetics, and back strength is important for overall bodily health as you age.
I’ve been eating (mostly) paleo for a couple of years now and feel so much better than when I ate carb heavy meals. I used to run a couple of times a week, but this year I started lifting three times a week and I’m loving the results, both in how I feel and how I look. I haven’t lifted since high school football so I’m still taking some time to get back in the swing of things but I’m glad I made this change. I think I’m going to try to incorporate some yoga once or twice a week too, it really relaxes me.
F me, I quit America, i'm a keto person as well. 37 y/o 5'11" male, starting weight March 2018 was 198lbs, hit 168lbs in September 2018 and have hovered around that area since then (168-172). I second all the things you said. I also understand that ultimately you lose weight when you burn more calories than you consume, but keto + IF is what helped me consume less calories. High fat foods satiate me, period. When I eat carbs I crave carbs, and what I used to think was hunger 3 hours after a carb-heavy meal was just my body craving more carbs.
Since thanksgiving I haven't been 100% keto, I've had some carbs here and there, but i haven't gained weight so that's cool. Still 90% of my meals are keto compliant. I also started strength training (stronglifts 5x5) and have really enjoyed that. I'm taking it slow, marathon not a sprint, deloading when I notice my form is off (squat and bent over rows are the most difficult for me because of lower back issues).
In addition to the benefits of weight loss, I like that my fat heavy low carb meals don't make me feel "stuffed" or "full": i'm just no longer hungry but I don't feel uncomfortable or low energy.
Congrats on that success! Sounds like we're in a similar boat here. I'm 42, male, 5' 11", and weighed 220lb when I started in mid-January. I lost the first 20lb really quickly and kind of plateaued around 200 for a few weeks but now I'm down to 190,for a total loss of 30lb. This isn't a terrible weight for my frame as I'm still somewhat athletic and reasonably active, but I can definitely tell the difference. I haven't decided yet if I'm taking a break from keto, but I had sorted of pegged the end of March as a stopping point. Either way, I've learned a lot about willpower, how my body responds to food, how to prevent big swings in blood sugar, and avoiding those carb crashes that I didn't even recognize before.
I'm considering two main ideas now: #1 Try a less strict, more generally balanced diet for April. #2 Keto 5 days a week (consecutively), with more focus on intermittent fasting, and 2 days with no specific carb limit but still not going nuts, either. My inconsistent work schedule doesn't lend itself too well to either plan but I'm curious to see how well I can stick to something else that might be a little more convenient. I've already exceeded my original goal (sticking to keto for a whole week), a secondary goal (200lb, loss of 20), and later goals of 190lb and doing keto through the end of March. 180lb is next, and where I'd like to be by the end of May, and then hopefully I can maintain that.
I work out a bit at home with free weights but I haven't done any serious strength training in 20 years. How is the lifting going for you? My lower back hurts just about every day - not anything too excruciating usually but sometimes it's worse, so I'm a little leary of lifting much. Lately I've had some pain higher up too, especially after physical activity, but I haven't seen a doctor for that yet in hopes that it just goes away. My arthritis in my hands and tendonitis in one arm isn't really a factor for lifting but has killed my already-shaky golf game. Have you had any side effects from keto, energy-wise or digestive? I've had zero but they can be enough to dissuade some people from staying on it.
Dropping gluten, beer and most dairy for April-May.
Nervous to get started and stick with it, but looking forward to feeling great for Bonnaroo
Are you gluten-intolerant, lactose-intolerant, or is there any specific reason? It's always been my understanding that gluten is not a problem for people who do not have celiac disease or some specific sensitivity. Gluten-heavy foods tend to be relatively high-carb of course, which is what I'm more concerned with, though I've noticed that a lot of foods labeled "gluten free" are still high in carbs, with many being even higher in sugars than the regular versions. Of course you can give up gluten without limiting yourself to "gluten free" facsimiles of gluteny foods by simply eating more natural and unprocessed things, but a lot of people seem to simply and blindly buy everything in the gluten free section of their supermarket without any regard for overall nutrition.
Giving up beer is certainly not a bad idea for anyone. I've been drinking mainly Miller Lite since it's much lighter on the carbs than "good" beers, and one of my reasons for wanting to transition to a more carb-permissive diet is that I miss quality beer. I ate a vegetarian diet for a year in the 90's but I don't think I could ever give up dairy - going cheese-free would take some serious willpower that I know I don't have!
Good luck to you, and congrats on making a decision to try to take control of your diet. If we improve our health and feel good for Roo, indulging a bit on the farm will feel all that much better!
I’ve been eating (mostly) paleo for a couple of years now and feel so much better than when I ate carb heavy meals. I used to run a couple of times a week, but this year I started lifting three times a week and I’m loving the results, both in how I feel and how I look. I haven’t lifted since high school football so I’m still taking some time to get back in the swing of things but I’m glad I made this change. I think I’m going to try to incorporate some yoga once or twice a week too, it really relaxes me.
Do you go by any of the numerous meal planners available online, stick mainly to a few favorite go-to meals, or just wing it and go with your mood? I've been reading more about paleo diets lately and I'm intrigued. I used to think it was all nuts, berries, and veggies, but I see now that there's a lot of crossover with keto. Just wondering, because I like the way I've been eating, but I noticed I eat a lot of the same things all the time: grilled chicken, beef, a little bacon, eggs, cheese, a ton of broccoli, pecans and almonds regularly but in reasonable quantities, avocados, cucumbers and lettuce, most of which are paleo-complaint, no? I'm not limited to that and do eat other stuff, but those have clearly become my staples, unintentionally. Do you count calories, fats, carbs, or anything like that?
Dropping gluten, beer and most dairy for April-May.
Nervous to get started and stick with it, but looking forward to feeling great for Bonnaroo
Are you gluten-intolerant, lactose-intolerant, or is there any specific reason? It's always been my understanding that gluten is not a problem for people who do not have celiac disease or some specific sensitivity. Gluten-heavy foods tend to be relatively high-carb of course, which is what I'm more concerned with, though I've noticed that a lot of foods labeled "gluten free" are still high in carbs, with many being even higher in sugars than the regular versions. Of course you can give up gluten without limiting yourself to "gluten free" facsimiles of gluteny foods by simply eating more natural and unprocessed things, but a lot of people seem to simply and blindly buy everything in the gluten free section of their supermarket without any regard for overall nutrition.
Giving up beer is certainly not a bad idea for anyone. I've been drinking mainly Miller Lite since it's much lighter on the carbs than "good" beers, and one of my reasons for wanting to transition to a more carb-permissive diet is that I miss quality beer. I ate a vegetarian diet for a year in the 90's but I don't think I could ever give up dairy - going cheese-free would take some serious willpower that I know I don't have!
Good luck to you, and congrats on making a decision to try to take control of your diet. If we improve our health and feel good for Roo, indulging a bit on the farm will feel all that much better!
I was being generic by saying gluten. I really should said we're cutting out processed carbs. I'm not eating pasta, pizza, bread, white rice and beer for the next two months. My wife is gluten intolerant, but she eats pizza anyway because its pizza.
We're just overly indulgent in our eating, and need to curb it somehow. We did Whole30 a while ago and found benefits but I also felt it was a bit overkill. So I'm hopeful that a drastic cut in carbs while raising the amount of exercise will have me feeling good for Roo.
F me, I quit America , i'm a keto person as well. 37 y/o 5'11" male, starting weight March 2018 was 198lbs, hit 168lbs in September 2018 and have hovered around that area since then (168-172). I second all the things you said. I also understand that ultimately you lose weight when you burn more calories than you consume, but keto + IF is what helped me consume less calories. High fat foods satiate me, period. When I eat carbs I crave carbs, and what I used to think was hunger 3 hours after a carb-heavy meal was just my body craving more carbs.
Since thanksgiving I haven't been 100% keto, I've had some carbs here and there, but i haven't gained weight so that's cool. Still 90% of my meals are keto compliant. I also started strength training (stronglifts 5x5) and have really enjoyed that. I'm taking it slow, marathon not a sprint, deloading when I notice my form is off (squat and bent over rows are the most difficult for me because of lower back issues).
In addition to the benefits of weight loss, I like that my fat heavy low carb meals don't make me feel "stuffed" or "full": i'm just no longer hungry but I don't feel uncomfortable or low energy.
Congrats on that success! Sounds like we're in a similar boat here. I'm 42, male, 5' 11", and weighed 220lb when I started in mid-January. I lost the first 20lb really quickly and kind of plateaued around 200 for a few weeks but now I'm down to 190,for a total loss of 30lb. This isn't a terrible weight for my frame as I'm still somewhat athletic and reasonably active, but I can definitely tell the difference. I haven't decided yet if I'm taking a break from keto, but I had sorted of pegged the end of March as a stopping point. Either way, I've learned a lot about willpower, how my body responds to food, how to prevent big swings in blood sugar, and avoiding those carb crashes that I didn't even recognize before.
Amen, that's what its all about to me. Also IF has taught me that a lot of what I thought was hunger first thing in the morning is dehydration. It's still difficult not to eat immediately when I wake up, but once i have 2-3 glasses of water and wait ten minutes I'm totally fine.
I'm considering two main ideas now: #1 Try a less strict, more generally balanced diet for April. #2 Keto 5 days a week (consecutively), with more focus on intermittent fasting, and 2 days with no specific carb limit but still not going nuts, either. My inconsistent work schedule doesn't lend itself too well to either plan but I'm curious to see how well I can stick to something else that might be a little more convenient. I've already exceeded my original goal (sticking to keto for a whole week), a secondary goal (200lb, loss of 20), and later goals of 190lb and doing keto through the end of March. 180lb is next, and where I'd like to be by the end of May, and then hopefully I can maintain that.
My current diet falls more on the #2 side of things, but without any strict adherence to a schedule. I generally describe the way I eat as "high fat low carb" rather than "keto" because I'm not strictly keto. Basically I had to shift my mindset to the idea that fat is good for you and carbs are not. So if I want to have carbs that's fine, but understand it's a treat and should not be the majority of my diet. So if we go out to eat on the weekend and I want to order fries with my chicken shawarma that's fine, so long as I'm not getting fries with my lunch everyday. I don't stress to much about sugar in sauces, like if I'm getting BBQ with no carby sides I'll put some BBQ sauce on my pulled pork even though it likely has sugar in it. Similarly I've never stressed about "carby vegetables" like onions or carrots. At home onions go in almost everything and carrots with ranch is a frequent snack. Everything we cook at the house is high fat low carb, "treats" are restricted to eating out.
My most important measure of how I'm doing isn't the number on the scale, although I do check that, but how my clothes fit. After I hit my target weight I bought clothes that fit better. If one morning the waist feels a little tighter than usual, or if my stomach starts pressing up against my shirt more than usual when I'm sitting, I know I need to be a bit more strict for a week or so to "depuff".
I work out a bit at home with free weights but I haven't done any serious strength training in 20 years. How is the lifting going for you? My lower back hurts just about every day - not anything too excruciating usually but sometimes it's worse, so I'm a little leary of lifting much. Lately I've had some pain higher up too, especially after physical activity, but I haven't seen a doctor for that yet in hopes that it just goes away. My arthritis in my hands and tendonitis in one arm isn't really a factor for lifting but has killed my already-shaky golf game. Have you had any side effects from keto, energy-wise or digestive? I've had zero but they can be enough to dissuade some people from staying on it.
I'm pretty new to it, I've only been barbell lifting since the beginning of this year. Overtime my weights have increased but I'm in no rush, I don't want to push myself on a weight my form isn't ready for. I do 5x5, last lifts were squat 120lbs, overhead press 85lbs, deadlift 140lbs, bench 105lbs, row 95lbs. i didn't lift when i was out of town for work in feb, so deloaded when i got back, then was lazy for another week at the beginning of march and deloaded my squat, row, and deadlift to work on form. I love it though, it makes me feels good an I actually enjoy the lifting itself. Makes eating more enjoyable too because I can eat more.
I’ve been eating (mostly) paleo for a couple of years now and feel so much better than when I ate carb heavy meals. I used to run a couple of times a week, but this year I started lifting three times a week and I’m loving the results, both in how I feel and how I look. I haven’t lifted since high school football so I’m still taking some time to get back in the swing of things but I’m glad I made this change. I think I’m going to try to incorporate some yoga once or twice a week too, it really relaxes me.
Do you go by any of the numerous meal planners available online, stick mainly to a few favorite go-to meals, or just wing it and go with your mood? I've been reading more about paleo diets lately and I'm intrigued. I used to think it was all nuts, berries, and veggies, but I see now that there's a lot of crossover with keto. Just wondering, because I like the way I've been eating, but I noticed I eat a lot of the same things all the time: grilled chicken, beef, a little bacon, eggs, cheese, a ton of broccoli, pecans and almonds regularly but in reasonable quantities, avocados, cucumbers and lettuce, most of which are paleo-complaint, no? I'm not limited to that and do eat other stuff, but those have clearly become my staples, unintentionally. Do you count calories, fats, carbs, or anything like that?
I honestly just wing it lol. I mostly follow the rules, but I just buy what's on sale and make meals out of it most of the time. My girlfriend has a lot of food bloggers that make some very nice meals that I've tried that I could recommend for you.
Yeah there is a decent amount of crossover with keto I think. I don't eat a lot of nuts so I always forget which ones are compliant, but the only thing you'll be missing it seems like is cheese (which I buy myself every so often, I don't think it really messes with me when I add it to a meal. I think that's where I cheat the most besides beer). I don't really count calories or anything. I didn't originally do it to lose weight or anything, really just to be healthier.
I'm pretty new to it, I've only been barbell lifting since the beginning of this year. Overtime my weights have increased but I'm in no rush, I don't want to push myself on a weight my form isn't ready for. I do 5x5, last lifts were squat 120lbs, overhead press 85lbs, deadlift 140lbs, bench 105lbs, row 95lbs. i didn't lift when i was out of town for work in feb, so deloaded when i got back, then was lazy for another week at the beginning of march and deloaded my squat, row, and deadlift to work on form. I love it though, it makes me feels good an I actually enjoy the lifting itself. Makes eating more enjoyable too because I can eat more.
I'm surprised your OHP is so high compared to your bench. If you can put 85 lbs over your head, you could probably lift a lot more on your bench. There is some variation between people and their kinematics, but typically a lifter (when training both OHP and bench) will have an OHP:Flat bench at about 0.5-0.6:1. For someone lifting only since the beginning of the year, putting up 5x5 at 85lbs is pretty strong. There is lots of front delt and tricep carryover from OHP to Bench. I bet you can put up more than 105.
I'm pretty new to it, I've only been barbell lifting since the beginning of this year. Overtime my weights have increased but I'm in no rush, I don't want to push myself on a weight my form isn't ready for. I do 5x5, last lifts were squat 120lbs, overhead press 85lbs, deadlift 140lbs, bench 105lbs, row 95lbs. i didn't lift when i was out of town for work in feb, so deloaded when i got back, then was lazy for another week at the beginning of march and deloaded my squat, row, and deadlift to work on form. I love it though, it makes me feels good an I actually enjoy the lifting itself. Makes eating more enjoyable too because I can eat more.
I'm surprised your OHP is so high compared to your bench. If you can put 85 lbs over your head, you could probably lift a lot more on your bench. There is some variation between people and their kinematics, but typically a lifter (when training both OHP and bench) will have an OHP:Flat bench at about 0.5-0.6:1. For someone lifting only since the beginning of the year, putting up 5x5 at 85lbs is pretty strong. There is lots of front delt and tricep carryover from OHP to Bench. I bet you can put up more than 105.
this makes sense. my last workout OHP was pretty tough and bench has consistently been super easy. i've just been following along the stronglifts program, which started me at a 50lb bench and adds 5 lbs per workout. when i deloaded my other workouts i did not deload bench since it's been so easy, but i did stay at 100lbs for a few workouts. since it's still easy maybe i'll start adding 10lbs per workout until i start failing.
