Another Healthy Living Thread

[coldLBZ]

Just a bit of background info: I am currently 28 years old. In the last 2 months or so me and a few others at work have been trying to lose some weight. I have gone from about 220 lbs to 200 now. Mainly I have cut out junk food for the most part. I went from drinking about 6 cans of Coke a day to maybe 1 or 2 cans of diet pop of some kind. I eat more fruit and veggies now as well. I am also a pack a day smoker (I'm working on that).
My main thing is I want a bit more strength now. Mainly in my arms and legs. My work routine (not workout) is 12 hours of stairs and heavy valves in a very hot and humid atmosphere. I currently live 45 mins from the nearest gym, but will be moving closer within the next couple of months.
I am looking for recommendations on what to eat (minimal prep time would be good) and simple exercises I can do at home for now. Thanks.
I didn't want to muck up the other threads.

 

[WolfLMM]

Oatmeal/egg whites
Chicken/rice
Beef/pasta
Tuna mixed with a cup of rice is really good. You can also blend it up with high pulp oj and pound it like a shake, not bad at all.
Any green veggies
Plenty of water
Nuts and fruit
Protein shakes if you want

 

[PACougar]

Get a set of adjustable dumbbells, they make it really convenient and you can do tons of lifts with them. Add tilapia to your diet. You can usually find bags of frozen fillets, through them in the oven with some seasoning. You won't find a higher protein to calorie food.

 

[WolfLMM]

Pull ups
Push ups
Dips
Lunges
Deadlifts
Squats

Find you a barbell with some plates for deads and squats. Lightweight will still build good muscle

 

[gassux]

TRX system is nice

I really like resistance bands also.

 

[yellowchevy]

When you brush your teeth in the morning and night place your back against the way and have your thighs be perpendicular to the wall followed by your legs being perpendicular to the floor. Basically you'll be looking like you're sitting on nothing, it would have been easier to just say that, haha.
That will work your ass and tops of your legs.

When/if you watch TV lay on your back and do planks, keep your upper and lower body off the ground using your abs. Then flip over and do supermans so your bad gets a workout.
You can also do side planks that work your core. Just touch the ground with your feet and elbow. You can also dip your middle core down to the ground then back up, it's a great exercise. I've got a TON more but I don't want to write you a book, haha.

As for food just stay away from sugar and carbs(I would eat very little). I eat cheese by the brick, drink whole milk with cream, eggs(w/the yoke), bacon, ham, peanuts, pecans, almonds, etc.

I've weight 145 - 150lbs for 3 years. Before my wife and I moved to Canada followed by moving having kids I worked out every morning, probably weighed 155 - 160lbs then. When I was in college and just worked out or studied I got up to 170 - 175lbs.

The best thing you can do it is STRETCH!!!! Over the years I've started stretching more and more. Since doing that I feel WAY better then years before when I didn't stretch as much. Also do cardio actives so your joints keep moving, that will add in how you feel.

Good luck and keep it up:thumb:

Yellowchevy

 

[paint94979]

Breakfast:
Smoothie with bitter greens like kale, swiss chard, spinach 1/2 banana, some berries, and hydrolyzed gelatin
3-4 whole eggs
Bacon

Lunch
Big ass salad with nuts, maybe some feta cheese, tomatoes, greens, topped with chicken, fish or beef
Ground beef burger patties with avocado, tomato, lettuce

Dinner
Fish, chicken, beef, or pork cooked anyway leave out the bbq sauce
Vegetables like broccoli, carrots, squash, zucchini etc with a little butter on top

Snacks
Fruit, meat, a little bit of nuts, vegetables
Avoid vegetable oils like canola, sunflower, safflower, rice bran etc.
Avoid soy as well

 

[paint94979]

Oh ya if you want some carbs nothing wrong with sweet poatoes baked with some butter as well

 

[c20elephant]

yellowchevy, how tall are you for 145-150, my weight is 165-170 although the charts say I'm slightly in the heavy zone for my size according to the charts at 5'-6". But, I wear a 17-40 shirt and have a 32-34 waist, so much for the charts being accurate in proportion to body type and size.....

 

[paint94979]

If you must do bread stick with sourdough it has been fermented

 

[yellowchevy]

yellowchevy, how tall are you for 145-150, my weight is 165-170 although the charts say I'm slightly in the heavy zone for my size according to the charts at 5'-6". But, I wear a 17-40 shirt and have a 32-34 waist, so much for the charts being accurate in proportion to body type and size.....

About 5'-10"

I can get my hands in some many good places when I work on motor or pickup it's not even funny!!!
I can crouch on top of a duramax and pull turbo, they way half as much as I do so I can't stand on the front and do it,haha.

I forgot that one. vegetable oil, BAD!!!!!!!!!!!!!!!!!!!!!!!!!!

Yellowchevy

 

[paint94979]

Vegetable oil is something I fear like the plauge pure o6 unsaturated fat which is extremely susceptible to oxidation which is not very good for your heart. Saturated fat on the other hand are much better for you like grass fed tallow, pastured lard, ghee, coconut oil, and palm fruit oil

 

[c20elephant]

Bread of choice for me, Ezekiel sprouted 100% whole grain flourless low glycemic, hemp seeds, cocoa nibs, acai power, raw organic almond butter and a whole bunch of other stuff

 

[yellowchevy]

Vegetable oil is something I fear like the plauge pure o6 unsaturated fat which is extremely susceptible to oxidation which is not very good for your heart. Saturated fat on the other hand are much better for you like grass fed tallow, pastured lard, ghee, coconut oil, and palm fruit oil

Not only that butter from pasture grazed cows is SO much better than anything else.

Yellowchevy

 

[paint94979]

Not only that butter from pasture grazed cows is SO much better than anything else.

Yellowchevy

It isn't good for frying but anything else definitely... Its the only type of butter we buy

 

[yellowchevy]

It isn't good for frying but anything else definitely... Its the only type of butter we buy

Agreed, but that's when bacon fat comes in!!! :thumb:

Yellowchevy

 

[paint94979]

Agreed, but that's when bacon fat comes in!!! :thumb:

Yellowchevy

Yes sir

 

[Dirtymaxx03]

Try a Carb cycling diet. Great for fat loss, not so great for dropping weight and maintaining muscle mass.

The idea is to trick your metabolism into running full throttle, even tho it is seeing very minimal calories.

PM me and i can type out a little better explanation and pass on my diet sheet.

I lost 40lbs of pure fat on this diet several years ago.

 

[paint94979]

Carb cycling isn't necessarily a calorie restriction diet. It can be but mostly carb cycling is high fat low carb with scheduled carb refeed meals or days. If you wanna maintain muscle just bump up your protein macro. There are tons of ways to drop weight I did buy low fat and low carb but that ****ed me up for a while

 

[SmokeShow]

to the OP, why not pick up one of the at-home HIIT programs like P90x, Insanity, etc? They'll work and seem to be the way to go for folks who aren't going to gyms or do not have lavish home gyms. You can find the DVDs used for about half price on craigslist or if you're into downloads via torrents or other means I'd imagine they could be found there as well.


Sean, would you mind sharing your carb cycling plan and diet sheet here? If not, would you shoot it to me in a PM?


I've been tracking my eating for a few weeks and that alone has helped me a lot. Not lost a ton of weight but have shed about 10 lbs. I still cheat for convenience sake but be sure to keep my other meals super healthy if I splurge for lunch or supper. I've eaten light (caloricly) for lunch lately but it's still sodium-heavy & processed food. I really need to find more healthy options for quick & easy lunches that aren't based on lunchmeat/processed food/frozen meals.