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

[besserheimerphat]

I'm doing 3 days of weight training per week (45 minutes with little rest. Heart rate is rarely over 130. I'm 59.). I also do about 50 miles per on my bike (Heart rate mostly 120 to 140.). Is that too much cardio? I try to eat more protein to offset muscle loss. Am I missing comething. That said, what should my macros look like? Or should I just eat clean?

If you want to gain/minimize loss of muscle or strength, current guidelines (per scientific literature, not Instagram bros) are 1.3 to 1.6 grams of protein per kg of body mass. That's total mass, not just lean mass. Figure out what that is calorie-wise, then adjust the rest of your intake around whether you want to lose weight, maintain weight or gain weight. You need some carbs to fuel the muscle, and fat will help keep you satisfied between meals. Fats have about 2X the calorie density as carbs, so keep that in mind. And you want to emphasize mono and polyunsaturated fats (oils/seeds/plants) over saturated fats (dairy/red meat).

 

[cowgirl836]

if anyone is on the fence... JUST DO IT. MOVE MORE. EAT LESS. GIVE IT A WEEK OR 2. YOU WILL BE VERY PLEASED

Also get more sleep and less alcohol. More water.

 

[Cyientist]

if anyone is on the fence... JUST DO IT. MOVE MORE. EAT LESS. GIVE IT A WEEK OR 2. YOU WILL BE VERY PLEASED

Damn it, motivated by bannedman today. Haha. I was actually on the fence about getting a run in tonight when I clicked on this thread.

 

[cowgirl836]

Thanks for sharing I will definitely look into his stuff and watch this! Appreciate the good discussion. Always want to learn. There's just a lot out there in health and fitness that isn't based in anything so I approach this area with lots of skepticism.

Totally agree and fwiw, what @cayin was saying matches a lot with a local dietician I follow (worked with gastric bypass for many yrs and now left) and an integrative doc (with legit creds at a legit medical clinic) I'm working with. But I agree that I tend to approach a lot in this space with suspicion.

 

[Dr.bannedman]

Also get more sleep and less alcohol. More water.

woah woah woah. lets not get crazy here

 

[cowgirl836]

woah woah woah. lets not get crazy here

Take short walks/move around after eating, especially breakfast if possible and try to limit food after 9ish pm.


Tbf that's more for energy which I just assume as a fellow parent of young children you walk around with "low battery" flashing in your brain all day.

 

[cayin]

I'm doing 3 days of weight training per week (45 minutes with little rest. Heart rate is rarely over 130. I'm 59.). I also do about 50 miles per on my bike (Heart rate mostly 120 to 140.). Is that too much cardio? I try to eat more protein to offset muscle loss. Am I missing comething. That said, what should my macros look like? Or should I just eat clean?

Are you keeping and or gaining muscle? If so, then it's not to much cardio. How do you feel, have plenty of energy? Sleeping okay? If you are not eating enough carbs or fat, your body will convert the protein you are eating into energy by a process called gluconeogenesis.


As far as macros, it depends on how you want to eat. Some people want to go high carb/low fat, high fat/low carb, or 40/30/30, Some want to go Vegan or vegetarian. Keto, paleo. I think there is more than one way to eat to stay healthy, whatever you choose, the most important thing is to limit process food. But realistically, we live in a world of food abundance, there is lots of good stuff out there to enjoy. I love pizza and burgers, I still eat it. I just do not do it very often, maybe once or twice a week. It is not realistic to avoid those foods all the time long term. When you a high calorie junk meal, it's not all bad, it does lower cortisol and it kicks in the fat burning hormone called leptin.

 

[h-man64]

If you want to gain/minimize loss of muscle or strength, current guidelines (per scientific literature, not Instagram bros) are 1.3 to 1.6 grams of protein per kg of body mass. That's total mass, not just lean mass. Figure out what that is calorie-wise, then adjust the rest of your intake around whether you want to lose weight, maintain weight or gain weight. You need some carbs to fuel the muscle, and fat will help keep you satisfied between meals. Fats have about 2X the calorie density as carbs, so keep that in mind. And you want to emphasize mono and polyunsaturated fats (oils/seeds/plants) over saturated fats (dairy/red meat).

Thanks. I just checked my macros. I'm alsmost at 1.3 grams per KG. I really appreciate your feedback. I've been listening to too many instagram bros.

 

[madguy30]

Thanks for sharing I will definitely look into his stuff and watch this! Appreciate the good discussion. Always want to learn. There's just a lot out there in health and fitness that isn't based in anything so I approach this area with lots of skepticism.

There's so many fad diets, fasting techniques, work out plans etc. that it becomes hard to keep track of. And if you look up types of diets, it's easy to get convinced that every meal plan requires a thousand ingredients and lots of time (it doesn't).

There's plenty of evidence that a general lean, simple diet like the Mediterranean is super healthy and the general premise of strength training (weights, yoga*, etc.) helps to burn fat and tone the muscles while cardio is good for the heart, blood flow, etc.

*Repeating but another plug that yoga really needs a better message about its benefits for strength and flexibility, not relaxation.

 

[h-man64]

Are you keeping and or gaining muscle? If so, then it's not to much cardio. How do you feel, have plenty of energy? Sleeping okay? If you are not eating enough carbs or fat, your body will convert the protein you are eating into energy by a process called gluconeogenesis.


As far as macros, it depends on how you want to eat. Some people want to go high carb/low fat, high fat/low carb, or 40/30/30, Some want to go Vegan or vegetarian. Keto, paleo. I think there is more than one way to eat to stay healthy, whatever you choose, the most important thing is to limit process food. But realistically, we live in a world of food abundance, there is lots of good stuff out there to enjoy. I love pizza and burgers, I still eat it. I just do not do it very often, maybe once or twice a week. It is not realistic to avoid those foods all the time long term. When you a high calorie junk meal, it's not all bad, it does lower cortisol and it kicks in the fat burning hormone called leptin.

I feel like I am gaining or at least maintaining muscle. I do beleive I am leaner since the summer started and have lost a little weight. I really need to lose about 30 more pounds. My energy is OK. My sleep is generally not good. I've had my hormones checked and all are normal. Checked my macros for the day. 48/27/25 F/C/P (2355 cal). Looks like I will need to supplement to get sufficient protein. Is increasing my protein and lowering my carbs and fat the best route for me to lose the fat? Also, I am usually below 2000 on calaries, but did do a 30 mile ride on the bike this morning.

 

[besserheimerphat]

Thanks. I just checked my macros. I'm alsmost at 1.3 grams per KG. I really appreciate your feedback. I've been listening to too many instagram bros.

Yeah there's a lot of myth out there. The FDA's guideline is too low, just enough for a person who isn't exercising to live. Most of the fitness influencers (and supplement companies) push too much - like 2+ g per kg. And protein, either natural or supplement, is expensive so it's really hard to justify eating that much unless you're competing at the world champion level. I read that the last time Jay Cutler won the Olympia, he spent $50k in a year just on food for himself.

 

[carvers4math]

There's so many fad diets, fasting techniques, work out plans etc. that it becomes hard to keep track of. And if you look up types of diets, it's easy to get convinced that every meal plan requires a thousand ingredients and lots of time (it doesn't).

There's plenty of evidence that a general lean, simple diet like the Mediterranean is super healthy and the general premise of strength training (weights, yoga*, etc.) helps to burn fat and tone the muscles while cardio is good for the heart, blood flow, etc.

*Repeating but another plug that yoga really needs a better message about its benefits for strength and flexibility, not relaxation.

A friend of mine started a beginner yoga class in town that was a walk in class with a very minor fee of $2 to help pay for renting the room. Started with women of all ages, but the improvement in flexibility for older women was so noticeable that a lot of older men started showing up too.

She basically has just started listing times there is no class to see if someone else can lead and will continue doing walk ins two times a week. I have been doing some sort of yoga from videos or books at home for over 30 years, so it is kind of fun to have others to learn from.

 

[besserheimerphat]

Checked my macros for the day. 48/27/25 F/C/P (2355 cal). Looks like I will need to supplement to get sufficient protein.

2355 calories x 25% x 0.25g/cal = 147g of protein

That's about the right amount for someone who weighs between 200 - 250 lbs, does regular resistance training, and isn't significantly obese. If you're normally closer to 2000 calories per day, then it's about 125g which is about right for someone between 175 - 215 lbs. So you probably don't have to supplement unless you have a lot more lean mass, struggle to get that many calories or don't usually hit that split.

I aim for 105 - 130g per day, estimating my lean mass at about 180 lbs (I'm a very overweight 265lbs at 69" tall, so I don't want to base my protein intake on that number). I am making strength gains at that level. I'm averaging about 2100 cal/day and lifting 3X/week.

ETA: Your average chicken breast is about 50g of protein. A packet of tuna is about 17g. A medium sized steak (maybe 8 oz) can be 60+. A scoop of whey protein is usually around 25g. And you pick up some incomplete proteins from veggies too. I've been tracking in MyFitnessPal again to keep an eye on myself.

 

[h-man64]

2355 calories x 25% x 0.25g/cal = 147g of protein

That's about the right amount for someone who weighs between 200 - 250 lbs, does regular resistance training, and isn't significantly obese. If you're normally closer to 2000 calories per day, then it's about 125g which is about right for someone between 175 - 215 lbs. So you probably don't have to supplement unless you have a lot more lean mass, struggle to get that many calories or don't usually hit that split.

I aim for 105 - 130g per day, estimating my lean mass at about 180 lbs (I'm a very overweight 265lbs at 69" tall, so I don't want to base my protein intake on that number). I am making strength gains at that level. I'm averaging about 2100 cal/day and lifting 3X/week.

ETA: Your average chicken breast is about 50g of protein. A packet of tuna is about 17g. A medium sized steak (maybe 8 oz) can be 60+. A scoop of whey protein is usually around 25g. And you pick up some incomplete proteins from veggies too. I've been tracking in MyFitnessPal again to keep an eye on myself.

Thanks. My macros include a 33 gram protein shake (I added peanut butter powder). I'm almost 6'2' and around 250 lbs. Today was a good protein day for me. I'll just need to make sure every day is a good protein day and try to eat clean.

 

[besserheimerphat]

Thanks. My macros include a 33 gram protein shake (I added peanut butter powder). I'm almost 6'2' and around 250 lbs. Today was a good protein day for me. I'll just need to make sure every day is a good protein day and try to eat clean.

It's not that you have to hit your protein number every single day - **** happens - but you want that to be your average over a week or so. And 1.3-1.6g/kg is actually a fairly wide range once you do the math, so you can have a "low protein day" and still be getting enough.

 

[Jeembo]

I aim for 105 - 130g per day, estimating my lean mass at about 180 lbs (I'm a very overweight 265lbs at 69" tall, so I don't want to base my protein intake on that number). I am making strength gains at that level. I'm averaging about 2100 cal/day and lifting 3X/week.

Pretty much same for me currently, 240 lbs and I think I'm around 20-25% body fat, so180-200 lean mass. That's what people tend to forget the most imo, they go with 1.3g per kg of weight when in reality is per kg of LEAN muscle mass. So you have overweight people aiming for 200g of protein daily and they end up overeating

 

[pourcyne]

Here's a little inspiration from Martinus Evans, a 300lb+ marathon runner. Taking his advice to name your inner critic (that voice in your head that tells you you can't do something). His is named "Otis". I asked mine and he said, "Call me Ishmael".

Newshour - The man who wants running to be for everyone - BBC Sounds

Martinus Evans has run eight marathons, weighs over 300 Ibs, and loves the sport

www.bbc.co.uk

 

[VeloClone]

Here's a little inspiration from Martinus Evans, a 300lb+ marathon runner. Taking his advice to name your inner critic (that voice in your head that tells you you can't do something). His is named "Otis". I asked mine and he said, "Call me Ishmael".

Newshour - The man who wants running to be for everyone - BBC Sounds

Martinus Evans has run eight marathons, weighs over 300 Ibs, and loves the sport

www.bbc.co.uk

Definitely Clydesdale Division...

 

[pourcyne]

Definitely Clydesdale Division...

That you, Otis?

 

[Sousaclone]

Definitely Clydesdale Division...

Yeah. Nothing like being one of the thundering horses while running a marathon (Granted I was only 225 when I ran mine).

As far as nutrition and all that stuff, when I was running and working out (before I moved to TX and got fat again), all I really tracked was calories and trying to eat healthier. I did track macros, but that was more informative than goal based.

I think a lot of people jump way to far in at the start, get confused, don't see instant (or even quick) results, get discouraged, and then go back to the way they were.

The thing that I'm struggling with right now is getting back into it, knowing the work and time it's going to take. I had gotten down to 210-215 while in NY, but once I moved from there in 2018, it's been a steady spiral down the drain.