Winter is coming to San Francisco and it's getting pretty cold outside. I might plan on going to the gym and do some cardio everyday to stay warm. Typical day of cardio is ~800 calories burned and I use a watch with a sensor strap to calculate the amount burned. I'm not doing HITT cardio, but I will in the future because that burns me out way too fast and I'd like to stay in the gym for at least an hour so I can see and hear the daily news from 5PM-6PM. After that, I usually go over to In-N-Out and grab a protein style burger and head on home.
Holiday season is coming up and I don't know about you all, but I'm planning on stuffing my face and trying everything in my recipe book. I'm not going to hold anything back so I'm probably gonna either have to stay an extra thirty minutes in the gym doing cardio or do some intermittent fasting for a while. Hopefully the Christmas event is exciting enough for me to continue grinding so the thought of eating will be in the back of my mind. #priorities On an unrelated note, Marie Callender's lasagna or Stouffer's lasagna?
I have a Marie Callender's lasagna waiting for me when i get back home and I hope it's good. Stouffer's is what I grew up eating and I love it so Marie's has a run for it's money.
I'm on 2.9k calories per day right now, so I'll probably just have a protein shake in milk when I wake up instead of breakfast, and then go crazy at dinner. I already don't eat lunch, and then another protein shake in milk before bed will get me about where I need to be. Gives me about 2k calories to go for at thanksgiving dinner, which is 600-700 more than I eat in a normal meal.
In the beginning of the year, I could barely bust out a good amount of sit ups, but now I feel like I can do them for days. Love feeling that progress.
Well I'm on a Push/Pull/Leg now and I'm already seeing better gains. I'm on a 2.3k compared to a 3.6k. My head aches so badly.
Just about finished with a 20 page instruction manual on squats for one of my classes because I didn't know anything else I could talk for 20 pages about... besides maybe royals. Obsessive hobbies for the win.
Any of you guys know how to reduce your calf size without hindering muscle gains? My calves are pretty big when compared to the rest of my body and it was always something I struggled with all my life. Since I was little, I've always walking and even ran on my tip toes without even realizing it and it's gotten to the point where my calves have gotten super big and muscular. Although this may seem like a goal for some, I personally don't like it. After working out for a while, they have pretty tone, but still too big for my liking. Any suggestions? Also, if you're looking for a gift to any gym rat, get them a wireless MP3 Earphone Player. Best $50 investment in gym electronic I've ever spent.
Dang I am surprised this thread is still going. Anyways... Bro just work out your upper body, "problem" solved! Don't try to get smaller calves, most people struggle and have the hardest time getting them big. Sounds like you don't have that problem, which is a good thing. But now you have more reason to get that upper body big, and the proportions will even out!
I'm not sure what you're asking. I know what macros are and I know what inefficient means but there isn't a popular concept in fitness called "inefficient macros" unless you're talking about exactly what the name implies.
It's actually something I heard of recently. I know the difference between simple and complex carbs and the different types of fats, but not too much about inefficient calories.
woops keep forgetting to post but been running everyday this winter break (December 20-now January 3rd) roughly 30-45mins and keeping a lower portion diet aka less carbs, more protein, and less late night eating. Dropped 17 pounds so far. Trying to make sure it's healthy but literally everyday is maple,run,eat,sleep. Hopefully I can keep it up for at least the rest of break!
I'd imagine that inefficient calories are those that are not conducive to gains. i.e. sugar calories as opposed to protein calories. Here's a little blurb about macros I wrote out for a friend... Here is an article that helped me with Macros http://www.bodybuilding.com/fun/macro-math-3-keys-to-dialing-in-your-macro-ratios.html Basically, you want to add your macros up so that your calories are in slight surplus. 1g of carb = 4 calories 1g of protein = 4 calories 1g of fat = 9 calories ~approx You need to also take into account that not all carbs are equal, not all proteins are equal, etc. Complex carbs are what you want to be eating rather than simple, so that is fruits, veges, whole grains. I usually recommend sweet potato, broccoli, pumpkin, brown rice, as a starting point but there are heaps more. Chicken is generally the leanest protein source so you minimise your fat intake, therefore calorie intake, red meat can raise your visceral fat if eaten too frequently so I try to keep it to 1-2 times a week. Fish is also good as well, however oily fish such as salmon can increase your fat intake a lot so if eating a lot of it, reduce the other fats that may be in your diet, e.g. nuts, avocados.
I'm guessing that's what inefficient macros mean. I get the whole macro thing, but are there situations where fats or proteins are treated differently like complex and simple sugars?
With fats, yes. There are good fats, like your Omegas. And then there are bad fats like saturated fat from deep-fried food, etc. Protein, I do not believe there are "good and bad" proteins. But there are different types: E.g. Casein protein (milk, egg white, etc.) is a slow-digesting protein. Casein takes a couple of hours for peak protein delivery and sustains for about 8 hours depending on the amount you eat. Whey protein is faster digesting. Takes about 30mins to 1hour to reach maximum delivery of protein to muscle, and then falls away rapidly Then you get BCAAs which are the branched-chain amino acids. The building blocks of protein. These are pretty much instantly bio-available proteins for your muscles so they get in there the fastest. Really good for immediately post/pre/intra workout, and just using during the day. I load up on these when I can't train for whatever reason (travel for example). They all serve their purposes though.
