Another health and fitness thread anyone?

You find any foods that leave you feeling more full? When I train hard I get extremely hungry....then it is hard to lose weight.

 

I do high protein bars before workouts, such as met rx. Those keep from getting overly hungry. I noticed that if I just ate oatmeal or something like that on workout days, I seem to run out of gas quicker.

Sent from my SM-N975U1 using Tapatalk

 

My go to is Greek yogurt with rolled oats. I usually add blue berries and a good iso protein powder. The oats I ad are uncooked and it takes a while longer to digest, leaving me full a tad longer. I think that combo is over 40 grams of protein too. Just make sure it is Greek yogurt. Others have more sugars and less protein. Peanut butter with raw rolled oats is another snack I like between meals.

 

I do peanut butter and jelly sandwich. Kind of old school. No problem doing 2 - 3 hour workout. I just drink water and maybe a granola bar in the middle of workout.

Sent from my SM-S901U using Tapatalk

 

Well the race was a bust! Feeling great leading up to it. Got plenty of food in me and about 3 mile warm up. Then on the line I take off at start and about 10 feet in a hear a large pop on my bike. I keep pedaling for another 100 feet and my chain dropped. I work frantic to try and fix. Get chain back on and take off after the group, now way behind. Then it drops again about 1/2 mile in. I try and fix again. This time about 40 riders pass by from class behind me. Over the next 1/2 mile my chain dropped 2 more times. So I quit. Couldn't figure out what happened. Either a bolt somewhere broke, chain is damaged or my frame cracked. On Sunday I stripped down my bike and found the problem. And here is a pic of me on the start of the race. A buddy was trying to get me to swap bikes, but that's almost like wearing someone else's underwear, haha!

Sent from my SM-S901U using Tapatalk

 

Today's workout:

125lbs sled drag for 150 yards x 2, upper body warm up

Barbell Push-press 95/8, 105/6, 105/6, 105,/6
Medicine Ball slams 4 x 12 @15lbs

150 yard sled drag @125lbs

T Bar Row 100/8, 125/8, 150/8
Rope Face Pulls 3 x 12 @50lbs

150 sled drag @125lbs

DB Row 60/10 per arm, 65/10 per arm, 70/10 per arm
KB Overhead Carry 30yards per arm @25lbs

150 yard sled drag @125lbs

 

You toed the line, that’s more than most. Sorry you had equipment issues. More time to train before the next race.


Sent from my iPhone using Tapatalk

 

Another one in 2 weeks. I will try again. Definitely frustrating to quit because a mechanical. Think this is the first race I DNF.

Sent from my SM-S901U using Tapatalk

 

Training today is therapy at 4:45 I may row when I get home. I have a bar and dumbells in the garage, I go out there randomly and do sets of curls and floor lifts with a knee up and a few others, just randomly. I might go out in the garage and pop a top and lift. I am more regimented about rowing that motion is what I need to get up on a ski. Feeling stronger still more stamina but my priority are my PT excersizes. You can work up a sweat standing on 1 foot.

 

My diet has become pretty monotonous to be completely honest. I eat the same basic stuff over and over again. When I set out to change my diet I wanted to avoid mistakes I had made in the past, including going completely carb-free (or close to it) while doing Keto. I maintained that for a few months, but always reverted back eventually. So this time around I decided to make up my own program that worked for me.

I have five basic rules - no fried foods, fast foods, sweets, sodas, or pasta. That eliminates 90% of the bad crap that I would eat but doesn't put something like the occasional taco or sandwich on whole-grain bread off limits. IMO, having some carbs in my diet is what keeps me feeling full and stops a lot of the cravings.

My goal is to be in the 1,800 to 2,000 calorie/day range. I aim for about 600 calories per meal, with room for a small snack here and there. Snacks are typically a protein bar, cashews, a banana, or a small package of peanut butter. I try to keep snacks to 100-200 calories, and only one per day.

Here's what works best for me after tweaking some stuff during 75 Hard.

BREAKFAST
On days I hit the gym and come straight to the office:
- 1 package of Oats Overnight
- 1 cup Fairlife 2% milk
- 2 scoops Vital Proteins collagen
- 1 scoop of creatine

On days I workout at home:
- Omelet with 2 large eggs, cheddar cheese & diced ham
- 3 sausage links
or
- Fried egg sandwich - 1 egg, 1 slice of cheddar, couple slices of ham on an English muffin

LUNCH
I started meal prepping a few months ago, and it's the best thing I've ever done. I'm going through 2 lbs of venison or elk per week in my lunches, saving money and burning through the plethora of meat in my freezer.
Every Sunday, I cook up a batch of this and divide it into five containers I bring to work. Heat up and eat with some salsa or hot sauce at lunch.
2 lbs ground venison, 3 cups cooked white rice, one large onion, two poblano peppers, one red bell pepper, one can Rotel diced tomatoes and two packs of taco seasoning.
I usually also have Greek yogurt along with it.

DINNER
This varies from day to day. I will typically eat whatever my wife has unless it's on my "do not eat" list I mentioned earlier. The key is portion control. I probably eat less than half of what I used to for portion sizes. I did pick up some low-carb tortillas and hamburger buns to eat when she makes tacos, burgers, sloppy joes, etc. A low-carb bun is 50 calories versus a standard white bun at 150-200 calories. It adds up quickly!

I drink nothing but water all day and some coffee in the mornings. I have no room for the extra calories in other drinks. I look at my calorie intake like a budget. I would rather "spend" my calories on food than drinks. It means I can eat more, which helps with curbing cravings and feeling full.

 

Awesome suggestions ty

 

Your diet has encouraged me. I eat basically the same as you, but I got a couple vises that are hard for me to drop. I keep my carbs to a very minimum anyway, so I'm good there. But I love a soda about every other day and I love my ice cream. Also find my self digging in the kids candy more then I should.

So I going to try and stop all candy, ice cream and sodas for a few weeks and see what happens. Thanks for the write up. It helped with me realizing I have a few areas I can personally work on. I'm looking to still lose a good 5 - 10 lbs. I've been stuck at 185 for almost 2 years.

Sent from my SM-S901U using Tapatalk

 

Turning down soda, candy, and other junk food has become a point of pride. When it gets offered to me, I smile and smugly decline while telling the person who asked me that they shouldn't be eating it either. Including my kids.

 

I hit 189 pounds this morning - 31 pounds down since February 1 and my lowest weight in a few years. My new goal is 175 and I'll see how I look and feel there before deciding what to do.

 

Today's workout

Warm up; band exercise for hips and shoulders
Pull ups 5, 5
Push ups 5, 5
Back Squats 135/6, 185/6
Rope Slams 25, 25

Main Workout as a circuit

Pull ups 5, 5, 5
Push Ups 5, 5, 5
Back Squats 225/6, 6, 6
KB Single Leg Deadlifts 3 x 8 per leg @40lbs
KB Reverse Lunge 3 x 8 per leg @40lbs
KB Swing 3 x12 @100lbs
TRX Single-leg squat 3 x 8 per leg
Calf press 3 x12 @70lbs
Rope slams 3 x 25

 

Baseball games were rained out tonight so I got in a bonus workout with my oldest. We have started doing sprint workouts a couple of times per week to get him ready for the summer conditioning for football.

sprint workout, five rounds

50 yard sprint
10 squats
50 yard sprint
Rest while the other person has a turn

 

Daughter and I were so hungry after her game yesterday. At the grocery store I started to stare at cinnamon rolls...resisted the temptation. Victory

 

I was pretty hungry last night about 30 min before going to sleep. I opened the pantry to contemplate getting a protein bar and was face to face with a large package of Double Stuff Oreos—my arch nemesis.

I contemplated it for about 3 seconds, then shut the pantry door, turned off the kitchen lights, and went upstairs to read my book and sleep. Not today, Nabisco!

This morning was a quick 15-minute/2-mile warm-up on the elliptical followed by leg day. Squats, leg presses, leg curls, calf raises, leg extensions, and whatever you call that little gadget where you bend forward at the waist, then raise up and work the lower back and glutes.

 

Cinnamon rolls are the best! That's a hard one to pass up VS. I too was having bad food thoughts last night. I stuck to my diet and resisted the urge.

Yesterday day was ride #7 on bike.

29 miles
10.6 mph average
2 hours 45 minutes ( somewhere close to that)

By far my farthest and fastest ride in a long time. I went out with a cat 1 racer and had him push me to failure. At about 22-23 miles in I completely busted and cramped. To the point I had to walk some. I recovered a little and was able to ride out the ride at a much slower ride. I now know my threshold.

Sent from my SM-S901U using Tapatalk

 

I forgot my heart rate strap at home yesterday when I went to the gym, so I didn't get credit for my workout in my health apps. I wasn't going to break my streak, so I did 45 minutes on the bike from 9:45-10:30 last night. Then got up and did another 45 from 5:30-6:15 this morning. My legs are a little sore, but they've been worse.

No excuses and no time to waste.