Project: Squat Dodger/no More Curling Like A Bro/get Ankle Better

[No Crust Racing]

I don't enjoy either, running or eating less, but I can deal with running easier than eating less

[jangles]

I don't enjoy either, running or eating less, but I can deal with running easier than eating less

I don't necessarily mean eat less, I mean eat smarter.

Metabolic Adaptions occurs both ways, you could eat more food, not run and be leaner quite easily.

[No Crust Racing]

I'm not a "bad" eater but I do enjoy eating/

Today my meal breakdown was this.

2 scoops of oates with some light milk honey and LSA.

A protien shake.

An Apple, a Banana, a Carrot,

Letf overs for lunch which was a pasta bake (mince and some cheese on top).

2 cups of tea, one sugar and light milk in each, and 2 arnotts assorted cream biscuits.

Not the worst diet, not the greatest. Lunch is usually idnner left overs and a pasta bake is as unnutrious as it gets, the night before that was home made chicken and vegetable soup with some sourdough bread for dipping.

[Birds]

Pasta bake is packed with nutrition...

[jangles]

I'm not a "bad" eater but I do enjoy eating/

Today my meal breakdown was this.

2 scoops of oates with some light milk honey and LSA.

A protien shake.

An Apple, a Banana, a Carrot,

Letf overs for lunch which was a pasta bake (mince and some cheese on top).

2 cups of tea, one sugar and light milk in each, and 2 arnotts assorted cream biscuits.

Not the worst diet, not the greatest. Lunch is usually idnner left overs and a pasta bake is as unnutrious as it gets, the night before that was home made chicken and vegetable soup with some sourdough bread for dipping.

I know you say you're not bad, but thats terrible compared to someone that has meat and veg every night, which isn't hard to do.

soup is majority water. There is hardly any protein in your diet even if you were to eat meat and veg every night.

Although, if you were eating a litre of soup and 500+ grams of pasta bake a day, it wouldn't be as bad.

Edited August 13, 2013 by jangles

[No Crust Racing]

Like I said, that's as bad as a regular meal gets.

[jangles]

Like I said, that's as bad as a regular meal gets.

But whats regular is the point i'm trying to make, I dont care about the choices. you should be consuming far more of it, every day.

edit: especially in relation to the fact you said eating less ruins strength gains

Edited August 13, 2013 by jangles

[No Crust Racing]

The veggie soup is actually quite good, packed with veggies and with rissoni and chicken breast as well, I'm not a soup fan but its decent.

Every dinner we have, and therefore lunch. Has a protein in it, usually chicken moreso than beef but always something.

Pasta back isn't that bad anyway, carbs from pasta, which you need, protein from lean mince, which you need, some fats, salt and sugar from the sauce, all fine. If I was eating it everyday I might think otherwise.

Yeah I could eat more, but I'm heavy enough already and and trying to maintain that balance between strength gains and not getting too big/heavy.

My race suit is already a touch tight in spots and its not like I'm eating heaps of carbs or lots of fat I can cut out.

[jangles]

The veggie soup is actually quite good, packed with veggies and with rissoni and chicken breast as well, I'm not a soup fan but its decent.

Every dinner we have, and therefore lunch. Has a protein in it, usually chicken moreso than beef but always something.

Pasta back isn't that bad anyway, carbs from pasta, which you need, protein from lean mince, which you need, some fats, salt and sugar from the sauce, all fine. If I was eating it everyday I might think otherwise.

Yeah I could eat more, but I'm heavy enough already and and trying to maintain that balance between strength gains and not getting too big/heavy.

My race suit is already a touch tight in spots and its not like I'm eating heaps of carbs or lots of fat I can cut out.

Dan, stop missing what I said.... Upping your calorie intake isn't going to mean more weight if done right.

It's called metabolic adaption. If you enjoy eating food as much as you say, you'd apply it.

You're consuming an average diet for someone that doesn't work out imo.

Edited August 13, 2013 by jangles

[No Crust Racing]

Sorry, agreed. If done right.

Define right, that is, why are good meal/snack choices that won't punish me on the scales.

[jangles]

Sorry, agreed. If done right.

Define right, that is, why are good meal/snack choices that won't punish me on the scales.

I'm not going to define right by type of food, just gradually up carbohydrates, once protein is constant. Consistency is key, say you need 200g protein a day, aim to hit that through your meats, milk and protein shakes, pretty easy to judge. Whole foods are easy to keep consistent because, even though you don't count macronutrients as a number, your body does.

I'm not telling you to get some scales and weigh everything, but just be consistent. A chicken breast, 4 in a kilo, that's 250g, 50-65g protein. Rough enough. Sandwiches, slices of bread and a quantity of meat, basic stuff, but consistent.

I have something different for lunch and tea virtually every night, but as a number, it's pretty much the same every day,

Once you get it in check, start increasing it weekly, extra oats, extra piece of fruit, your body adapts. The only difference is, it won't be in a negative way from a restrictive intake. If you can maintain on 3000kcal a day rather than 2000kcal a day, I'd assume there are many benefits. Like being 'naughty'.

Edited August 13, 2013 by jangles

[No Crust Racing]

Hmm. I've been thinking I should run the numbers on my diet, but then part of me goes don't be so serious about it when it's just for general health and well being. At the same time, who doesn't want to be stronger...

I went for a jog last night and managed to do about 2.5ks of a 3k loop, done in 2 stints which I thought wasn't bad. My legs and ankle protested a bit from squats the day before. Backed up with just the normaly 2k walk this morning and my calf muscles felt a bit tight but could be worse, see how I go tonight during my gym session, not expecting anything magical.

[No Crust Racing]

I had a bit of an epiphany the other day.

Whilst I realise my squat and DL are nothing special, I also realised that I can now do what Marko said most guys do when they walk in off the street (and I assume he meant with no training history).

So for me, that's actually really good. I was a massive squat dodger even before busting up my leg and did no leg/back work at all. Then I busted my leg which took away more leg strength (and messed up my core also being on my back for 8 weeks) From Feb I started squat and DL and since then, while still recovering the ankle, have managed to get my numbers to a point that would be considered normal for the average guy, so that's pretty good given my history.

Small pat on the back for myself.

[L33SH]

Epiphanies are great aren't they? Good on you Dan

[jangles]

Hmm. I've been thinking I should run the numbers on my diet, but then part of me goes don't be so serious about it when it's just for general health and well being. At the same time, who doesn't want to be stronger...

I went for a jog last night and managed to do about 2.5ks of a 3k loop, done in 2 stints which I thought wasn't bad. My legs and ankle protested a bit from squats the day before. Backed up with just the normaly 2k walk this morning and my calf muscles felt a bit tight but could be worse, see how I go tonight during my gym session, not expecting anything magical.

For me, I'm glad I did it. Allowed me to stop plateauing in the gym. If I ask any of my mates, that aren't into gym, but play footy etc.. They all say that they eat heaps. They are skinny fat/fat skinny. It works out that they consume about 1/4-1/2 of what I do on a weekly basis to be heavier and in worse shape.

If you work out numbers, it's only a guide. You don't have to be strict, therefore, flexible dieting. Within a couple of weeks you'll know if you need 4 pieces of toast and a couple tins of tuna, might not need that protein shake on that day etc...

Any diet is only as re'strict'ing as you let it be.

Well done on the realization.

Edited August 14, 2013 by jangles

[No Crust Racing]

The big hole is protein, I need a high protein low everything else snack.

I may need a touch less carbs too, but I'd settle for filling that protein hole.

[jangles]

you're still missing the point I tried to make.

Yes, protein is a missing hole, but reduced carbs isn't the problem. your body adapts.

You don't need a high protein snack, you need a high protein lunch and evening meal.

Eg. A 93kg guy I know, 180cm. Unhappy with body compostiton. Used to eat low carbs, around 50-100g day. Lifts werent going up.

He is now 93kg, leaner, abs starting to show, eating around 350g carbs a day. exercise levels stayed the same. Far stronger

Our friend birds even done the same thing. Started eating more food, got stronger, still same weight.

Edited August 14, 2013 by jangles

[No Crust Racing]

I've got some abs, and my weight is not exactly ballooning or anything (88kg) I just wanted to be a touch trimmer in the mid section.

I get it... mother f**king brotien up in this bitch!

[Birds]

Our friend birds even done the same thing. Started eating more food, got stronger, still same weight.

Our friend Leesh is also eating more than ever, training twice as strong as ever, and only a kilo heavier / the same body fat.

The only time eating more does you a disservice, is when you don't increase the training (weights/reps/sets) to match the increase in fuel. Hence people doing the same damn workout get fat and think that eating is evil.

[jangles]

Our friend Leesh is also eating more than ever, training twice as strong as ever, and only a kilo heavier / the same body fat.

The only time eating more does you a disservice, is when you don't increase the training (weights/reps/sets) to match the increase in fuel. Hence people doing the same damn workout get fat and think that eating is evil.

Yep! Only female friend that's ever listened to me about eating more is the strongest and in the best shape, eats around 330g carbs a day, has abs, 56kg.