OK, here goes my diet again  

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guijr
(@guijr)
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12/07/2019 6:34 am  
Posted by: sonic
Just out of curiosity, what do you consider low intensity cardio?

An answer in terms of heart rate + total time if you wouldn't mind... but a more general answer would be appreciated too.

I sometimes get in the mindset of "why bother" if I can't achieve a BPM of 145+ for an appreciable amount of time.

30 minutes, nothing that would make you tired.

Heart rate, maybe 130 bpm or so. Hope it helps.

"The medals don't mean anything and the glory doesn't last. It's all about your happiness. The rewards are going to come, but my happiness is just loving the sport and having fun performing" ~ Jackie Joyner Kersee.


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jboldman
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12/07/2019 7:01 am  

remember it takes aobut 20 minutes for the body to shift to preferentially burning fat! that is what we want. i like to do my cardio on an empty stomach and at least 45 minutes long. i have never been a fan of doing it after a workout since i am pretty beat up then.

jb


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hackskii
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12/07/2019 7:25 am  
Posted by: sonic
Just out of curiosity, what do you consider low intensity cardio?

An answer in terms of heart rate + total time if you wouldn't mind... but a more general answer would be appreciated too.

I sometimes get in the mindset of "why bother" if I can't achieve a BPM of 145+ for an appreciable amount of time.

Like something around 113 heart rate for my age of 47.
But around 123 or so is fine too.
But I can just walk on the treadmill for an hour.
But stuff like HIIT are good too.

I just think that if you always do cardio and are attempting to cut up you will have to do more cardio than you are doing now, like raising the bar to achieve more.
At some point I honestly feel this is counterproductive.

Off season, a little cardio on non weight lifting days is cool, but for many they feel cardio is it and I am one of the few that think it is not necessary or at least not as much as most seem to think.

In my opinion diet is everything.
Tossing in cheat days to rev the thyroid up and so on.

First think in the morning on an empty stomach with maybe some water and caffeine.


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guijr
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12/07/2019 7:50 am  
Posted by: jboldman
remember it takes aobut 20 minutes for the body to shift to preferentially burning fat! that is what we want. i like to do my cardio on an empty stomach and at least 45 minutes long. i have never been a fan of doing it after a workout since i am pretty beat up then.

jb

Remember that we want a negative caloric intake to ganerate proper fat burning. When the volume is increased, there is an increased chance to get tired, and you're already dieting... so more tiredness, that's not a big deal. But it's just me and some guys that I know.

"The medals don't mean anything and the glory doesn't last. It's all about your happiness. The rewards are going to come, but my happiness is just loving the sport and having fun performing" ~ Jackie Joyner Kersee.


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sonic
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12/07/2019 8:19 am  
Posted by: jboldman

i almost forgot natty peanut butter. sonic, try adding a tablespoon of natty pb to that oatmeal and it will stand by you.

jb

Hey guys, remember this thread? After some experimentation I have discovered a few things - for me, even flax oil and peanut butter doesn't alter the GI of oatmeal enough for it to stick with me, I'm still hungry a few hours later.

However, if I use soy protein powder, I'm not hungry for a long time. Partly this is because soy protein powder tastes TERRIBLE, I can barely gag the oatmeal down, ugh. As a result, I don't want to eat again for 4 hours, so as an appetite suppressant it is a healthy alternative

As a separate experiment I tried adding unflavored metamucil to the oatmeal to increase the GI. It didn't really alter the taste but the G/I effects later in the day weren't tolerable, especially for my office mates.

A warning: don't try using both metamucil with the soy protein powder, the combination is hideous, both visually and taste-wise. Disgusting.

Sonic

Hudson: "Hey Vasquez, You ever been mistaken for a man?" Vasquez: "No...have you?"
Aliens, 1983


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jboldman
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12/07/2019 8:36 am  

OMG well that is one approach! I guess there is only so much you can do, how long does it have to stick with you? Ifind that natty pb and oatmeal are usually good for 3 hours.

jb


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hackskii
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12/07/2019 9:01 am  

Or, some good ol fiber.
Like instead of eating a whole apple, eat two and only eat the skin, this will add some great solable fiber to the diet and can also lower cholesterol while lowering the GL of that meal.

Also, overall volume of food also can spike insulin, so keep the meals a bit lower and this will have less spike.


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sonic
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12/07/2019 9:24 am  
Posted by: jboldman
OMG well that is one approach! I guess there is only so much you can do, how long does it have to stick with you? Ifind that natty pb and oatmeal are usually good for 3 hours.

jb

I get two hours max with 1/4 cup oatmeal + 1 tb PB + 1/2 TB flax oil + 30g protein.

I'd rather have four hours, because that allows me to limit the overall calories I'm eating without feeling too hungry.

If I really want to stay full I eat vegetables, but my main interest in the oatmeal "diet" jb mentioned was the convenience for the traveler.

Another thing that works pretty well is fat free cottage cheese, and that's pretty easy to pick up at the store in the mornings. By the way, you can also mix the cottage cheese into the oatmeal mix in the mornings, and it isn't as bad as you'd think

Hudson: "Hey Vasquez, You ever been mistaken for a man?" Vasquez: "No...have you?"
Aliens, 1983


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hackskii
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12/07/2019 9:44 am  

Why fat free cottage cheese?
Taking out the fat has no added benefits IMO.
You have to have all fats in your diet to be ballanced, even saturated fats and cholesterol.
Just my 2 cents.

1/4 cup does not sound like much of anything to me. If my memory serves me corrrectly 1/2 cup of uncooked oats is around 27/28 grams of carbs.
I think a half cup would be about right with that 30 grams of protein.


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jboldman
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12/07/2019 10:06 am  

i like the fat free cottage cheese but i have difficulty finding it with low salt.

jb


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hackskii
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12/07/2019 10:28 am  

I like the regular ol cottage cheese that has not been messed with.
Nothing wrong with fat in your diet.
In fact you can live without carbs but you can not live without fat. Well not with any quality anyway.


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sonic
(@sonic)
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12/07/2019 10:52 am  
Posted by: hackskii
Why fat free cottage cheese?
Taking out the fat has no added benefits IMO.
You have to have all fats in your diet to be ballanced, even saturated fats and cholesterol.
Just my 2 cents.

1/4 cup does not sound like much of anything to me. If my memory serves me corrrectly 1/2 cup of uncooked oats is around 27/28 grams of carbs.
I think a half cup would be about right with that 30 grams of protein.

I have high cholesterol so I avoid dairy fat.

And you're right, 1/4 cup isn't much for oats, but my main goal is reducing calories, and carbs is the place where I do this. I can't do cardio right now because of an injury and I have to cut back somewhere.

Hudson: "Hey Vasquez, You ever been mistaken for a man?" Vasquez: "No...have you?"
Aliens, 1983


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sonic
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12/07/2019 11:15 am  
Posted by: jboldman
i like the fat free cottage cheese but i have difficulty finding it with low salt.

jb

True. Where I travel for work I have difficulty finding it at all, only *one* store sells it, if you can believe that, so I take what I can get.

Everyone around here is pretty large, and going to the gym is unheard of.

Hudson: "Hey Vasquez, You ever been mistaken for a man?" Vasquez: "No...have you?"
Aliens, 1983


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hackskii
(@hackskii)
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12/07/2019 11:33 am  

The liver will produce more cholesterol than you will get out of your diet.
With cholesterol in the diet, the liver wont have to produce as much.

I think there are other ways you might be interested with dieting.
For example.
1 gallon of ice water will burn 150 cals
35 grams of fiber will burn 250 calories
Just between those two alone will be 400 cals a day defecit, so after about 9 days or so you will lose 1 lb in bodyweight.

I am one of the biggest low carb proponents anywhere.
But calorie deficit will work for a time, then the metabolism will stall as the body tries to maintain homeostasis.
You can get around this to some degree with some cheat meals.
I notice that when I do low carb dieting I do well for about 6 weeks, then I stop losing.
Adding in carbs slowly here will fire things up again.
Seems that the thyroid slows with low carb and cortisol can raise after a period of time, allowing the dieting process to stall.

On the cholesterol issue, apple pectin (6 tabs a day) will lower LDL's, Twin Labs makes a fantastic Apple Pectin product.
Fish oils will hammer down triglycerides (I take 12 a day, mostly for inflammation).
Niacin is also good for lowering cholesterol, but get the coated one so you dont walk around red faced.

Anyway man, good luck on the diet.


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jboldman
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12/07/2019 11:56 am  

"Everyone around here is pretty large, and going to the gym is unheard of." <GRIN> I know what you mean. I have just started my annual diet and need to lose 10lbs before i head off on vacation to the caribbean. Keeping my protein up, carbs down, healthy fats, working my ass off in the gym and starting to up my cardio. Too bad you can not do cardio it sucks to have to rely on diet alone particularly if you are a woman.

jb


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