***** All things Fitness *****

[penguinz]

2022 getting and staying fit thread!

[Megatron96]

Originally Posted by ModSocks

Dude im so ****ing sick of Chicken right now. Every night.

This is currently my favorite ground beef recipe:

1 lb. Lean ground beef
2 tablespoons lite soy sauce
1 pear puréed
1 kiwi puréed
1 Tablespoon each garlic and onion powders
4 cloves minced garlic
1/2 cup beef broth
Dash red pepper flakes
1 teaspoon sesame oil drizzled over each serving. Do not cook the sesame oil.


Mix ingredients in a bowl, don’t over mix. Don’t like pears/kiwis, just sub any sweetener, about 2 tablespoons per pound of meat. I like the fruits instead of processed sugar, and kiwi has a prebiotic in it.

Let marinate for st least 15 minutes. Prep veggies and cook rice. After 15 minutes. Drain meat, reserve marinade. Cook ground beef as usual. Add marinade in the last 2-3 minutes of cooking, like making taco mix. Reduce heat let thicken, about 5 minutes.

Makes 4 servings. Pour meat mixture over jasmine rice or whatever carb/veggies you like.

I blanch sprouts and spinach, carrots, broccoli, etc. and put everything over a half cup of rice. Lots of flavor and if you add enough broth, it tastes pretty rich and juicy.


Can do this with chicken or whatever

[Megatron96]

Originally Posted by Bearcat

I just got into barbell squats (odd to say after having worked out consistently for like 4 years now, but did bodyweight stuff before, then some dumbbell squats along with several that you mentioned) after an unrelated c2-c3 pinched nerve a while back and just being overly paranoid, mostly (and partly due to equipment availability/consistency)... and those are currently kicking my ass, but in a good way. Current gym only has Smith machines, which is perfectly fine... working on form and depth.

In some ways I've gone full circle, as I did a lot of compound exercises for ~18-24 months, followed by isolation workouts, and then I've started shifting focus on some things I hadn't really done in the past (such as side delt work that used to really aggravate a tennis elbow)... but now find myself substituting in some compound stuff so I'm not at the gym for 2 hours.

And as a side note, I worked with a guy who swore by farmer's walk... I should throw them in somewhere.

Yeah the Time element is a real thing. Even if I wanted to, I just can’t lift for 2 hours straight anymore. So I’m doing a lot of similar stuff you’re probably doing.


Farmers walk is a good one. Just start off on the lighter side and work up.

[Bearcat]

Originally Posted by ModSocks

Yeah, as someone who's been eating crap all his life and never really paid the penalty for it, eating "right" is a challenge.

Im usually getting about 30-40g's for lunch. And another 30-40g's for dinner, + 30g's from a protein powder everyday. I take it like you said, just mix it with water and chug. I prefer that.

My wife OTOH makes a whole ****ing meal shake out of hers. Blending it with fruits and peanut butter and almond milk etc. I just stir my shit up with water, idgaf

Just getting sick and tired of chicken. I try to mix steak in there more often lately but still....

My failure seems to be at breakfast. I have a real hard time staying disciplined when it comes to breakfast so im losing there and that's what's causing me to not reach my daily protein goal. I just have ZERO appetite in the mornings and usually dont even start my first meal till lunch time.

My diet sucked until I was in my early 30s, then I would do keto off and on and sometimes track calories if I wanted to be in a deficit... I've probably raised my nutrition game to a B+ in recent years though.

In these days of annual check-ups, I mostly let my labs dictate any diet restrictions. I'm definitely not lacking protein any given day, but I'm sure could have benefited more by now from working out had I tracked calories and macros and eaten more overall.

On that note, I was just watching a video the other day where 6'7" 350lb bodybuilder dude was asked how many calories he eats in a day...... 7000. A day.

[ToxSocks]

Originally Posted by Bearcat

On that note, I was just watching a video the other day where 6'7" 350lb bodybuilder dude was asked how many calories he eats in a day...... 7000. A day.

Ughhh i wanna hurl just thinking about it.

[lewdog]

Originally Posted by Bearcat

- Workout 3 times per week. Check, have been weightlifting consistently 3 times/week and some added cardio on rest days.

- Get a little better each week. Check.. not perfect of course, but always pushing to make a little progress, even if it's just one more rep than last time.

- Don't die. This is going well so far, but ultimately day-to-day.

- Look better than lewdog shirtless. I didn't want to show up lewdog the other day, so we'll just say this is still in progress for now.

Lewdog is about as fluffy as he’s ever been. So not hard to beat that one!

And I’m at the point in my life where trying to get lean every year just isn’t the enjoyable challenge it used to be. Other important things in life now so I’ll just try my best but I can’t mentally get that strict anymore.

[ThaVirus]

Originally Posted by ModSocks

My failure seems to be at breakfast. I have a real hard time staying disciplined when it comes to breakfast so im losing there and that's what's causing me to not reach my daily protein goal. I just have ZERO appetite in the mornings and usually dont even start my first meal till lunch time.

American breakfast is weird. It’s like Carb City everywhere you look: pancakes, waffles, French toast, regular toast, muffins, biscuits, cereal, fruits, etc.

Your only legitimate option for protein inside the box is like eggs, bacon/sausage and shit like Greek yogurt. And the high cholesterol downside that comes with eating excessive amounts of eggs or bacon/sausage make that difficult to manage as well.

[Megatron96]

Originally Posted by Megatron96

This is currently my favorite ground beef recipe:

1 lb. Lean ground beef
2 tablespoons lite soy sauce
1 pear puréed
1 kiwi puréed
1 Tablespoon each garlic and onion powders
4 cloves minced garlic
1/2 cup beef broth
Dash red pepper flakes
1 teaspoon sesame oil drizzled over each serving. Do not cook the sesame oil.


Mix ingredients in a bowl, don’t over mix. Don’t like pears/kiwis, just sub any sweeter, about 2 tablespoons per pound of meat. I like the fruits instead of processed sugar, and kiwi has a prebiotic in it.

Let marinate for st least 15 minutes. Prep veggies and cook rice. After 15 minutes. Drain meat, reserve marinade. Cook ground beef as usual. Add marinade in the last 2-3 minutes of cooking, like making taco mix. Reduce heat let thicken, about 5 minutes.

Makes 4 servings. Pour meat mixture over jasmine rice or whatever carb/veggies you like.

I blanch sprouts and spinach, carrots, broccoli, etc. and put everything over a half cup of rice. Lots of flavor and if you add enough broth, it tastes pretty rich and juicy.


Can do this with chicken or whatever

This is essentially just Korean bul gogi meat marinade, I just modified it so that it was 'healthier.' The dish is a modfied healthy version of 'bi bim bap,' which is basically "leftovers and grilled beef with rice in a bowl." So use any veggies you like.





If you want the real deal, subtract the kiwi and the onion/garlic powders. Add another tablespoon soy sauce, real diced onion and real minced garlic, and a couple green onions chopped, as well as 1 tablespoon maple syrup or honey.


Add 1/4 cup mirin/japanese cooking wine/cooking sherry, whichever you can get. In a pinch you can use a third to half a can of beer.

Use thinly sliced high quality beef, like strip steak or ribeye. In a pinch, I'll use flat iron steak, slice it 1/4 inch thick and then lightly flatten with a mallet, rolling pin or beer bottle.

If you can get it, add kim chi to the bowl before serving. If you like kim chi, add some to the meat while marinading, including about a 1/4 cup of the juice.


Also add about 1 tablespoon go chu jang right before serving, if you can get it. Most groceries now have some version, including go chu jang 'ketchup.' Stuff is kind of like thick sriracha sauce.




If all of that sounds way too complicated, most grocery stores now carry a bottled Korean BBQ marinade. I haven't used one in decades though, so I can't vouch for the flavor. But I've had a couple buddies tell me they aren't terrible.

[Megatron96]

Originally Posted by ThaVirus

American breakfast is weird. It’s like Carb City everywhere you look: pancakes, waffles, French toast, regular toast, muffins, biscuits, cereal, fruits, etc.

Your only legitimate option for protein inside the box is like eggs, bacon/sausage and shit like Greek yogurt. And the high cholesterol downside that comes with eating excessive amounts of eggs or bacon/sausage make that difficult to manage as well.

Yah. I have been eating 1 serving of grits with a 3 oz. chunk of Canadian bacon chopped up and mixed in to the cooked grits with a small pinch? of shredded low fat cheddar cheese. I mix in a scoop or so of unflavored protein powder or collagen powder, or add 1 or 2 soft-boiled or poached eggs.

pretty healthy, can be ready to eat in under 10 minutes of you go with the microwaveable grits and go with the collagen powder. Can practically drink it if you just add a few extra tablespoons of water to the grits before cooking.

[Bearcat]

Originally Posted by lewdog

Lewdog is about as fluffy as he’s ever been. So not hard to beat that one!

And I’m at the point in my life where trying to get lean every year just isn’t the enjoyable challenge it used to be. Other important things in life now so I’ll just try my best but I can’t mentally get that strict anymore.

Heh, yeah any goal I'd have to trim this skinny-fat dadbod would conflict with my dietary and financial responsibility of making sure Craft Beer Quick Stop and other local beer stores continue selling 15% stouts and Drekker.

There's just enough fear of shitty genetics to not buy one of those places and never see my feet when standing again.

[penguinz]

Originally Posted by ModSocks

Mother**** it's hard to eat 1g of Protein per lb.

Anyone wanna list some of their favorite protein rich meals?

Beef. Ground beef with broth, rice, some veggies... Enough broth it is drinkable. Much easier to consume the amount needed without making it easier to eat.

I go through 1lb ground beef a day. Thats just 2 lunches. Dinner it 8oz+ of some sort of lean meat, chicken or preferably a fatty fish like salmon.

Breakfast you can get easy protein in by using your protein drink as milk for cereal. I usually do 2 scoops so that is an easy extra 50g added.

[penguinz]

Originally Posted by ThaVirus

American breakfast is weird. It’s like Carb City everywhere you look: pancakes, waffles, French toast, regular toast, muffins, biscuits, cereal, fruits, etc.

Your only legitimate option for protein inside the box is like eggs, bacon/sausage and shit like Greek yogurt. And the high cholesterol downside that comes with eating excessive amounts of eggs or bacon/sausage make that difficult to manage as well.

this is BS. Cholesterol is mostly genetic and or lack of exercise. Dietary cholesterol has little to do with cholesterol levels.

[Bearcat]

Originally Posted by penguinz

this is BS. Cholesterol is mostly genetic and or lack of exercise. Dietary cholesterol has little to do with cholesterol levels.

I don't think that's completely decided for all people though and there are links to foods being high in cholesterol + saturated/trans fats causing issues with cholesterol... and some research around "responders" seeing spikes when most people won't.

Of my sample size of 1, I dropped mine pretty significantly in a year by cutting out a lot of red meat and dairy with no changes to exercise, and in terms of protein replacing it with more chicken, fish, plant protein.

Granted, I'm not going to redo the experiment several more times by going back to a weekly tri-tip to see if I can reproduce the results.

[Megatron96]

I read somewhere last year that 85% of your cholesterol came from your liver; even if you cut out all cholesterol from your diet, 85% of your cholesterol levels would be unaffected.



Can't remember if I bothered to verify that, but I have decided that I can eat eggs and red meat more than once a week. Shit, I eat like a dozen eggs a week these days.

[Bearcat]

Originally Posted by Megatron96

I read somewhere last year that 85% of your cholesterol came from your liver; even if you cut out all cholesterol from your diet, 85% of your cholesterol levels would be unaffected.



Can't remember if I bothered to verify that, but I have decided that I can eat eggs and red meat more than once a week. Shit, I eat like a dozen eggs a week these days.

Reminds me of a Drew Carey joke.

Science determined eggs were good for you. And then they determined eggs are bad for you. And now they're good for you again.

AGAIN?!?!

THEY WERE NEVER BAD FOR YOU!

[Titty Meat]

Originally Posted by lewdog

Lewdog is about as fluffy as he’s ever been. So not hard to beat that one!

And I’m at the point in my life where trying to get lean every year just isn’t the enjoyable challenge it used to be. Other important things in life now so I’ll just try my best but I can’t mentally get that strict anymore.

This is hard to read