"TLFC" exercise and accountability support!

nossmf

Strength: Full Body 

Hex Bar Deadlift 5x5
DB Bench Press «superset» DB Row 4x10
DB Shrugs 3x10
Arnold Press 3x10
Cable Rope Hammer Curl «superset» Cable Rope Overhead Extension 3x12
Machine Lower Back Extend «superset» Machine Weighted Crunch 2x15

Food: Dinner was meatloaf

DiscusTank5

I got annoyed with another thread today — the one about what everyone ate for breakfast — because regular posters always seem to have coffee with sugar or go to Dunkin for fattening breakfasts. I'd rather hear healthy options that I could incorporate into my plan instead of the same old, same old, "I don't really care about my health" kinds of meals / sugared up drinks.

First, that's so judgmental of me. I know. [But this IS a website about monitoring calories in, calories out, so . . . maybe that's a sort of justification for looking askance at others' choices.]

Second, I posted foods like that on this thread (Dr. Peppers, junky snacks) for awhile before I made major changes to my diet / lifestyle. So maybe for the breakfast clubbers it's about being in between what they actually do and what they aspire to do with eating behaviors.

I noticed that @AnnPT77 mentioned a special breakfast out this past week on that thread, and it sounded both delicious and pretty healthy. So people who have been at this game a long time continue to inspire and motivate me. For the record, I always enjoy what you guys post about dinners, @nossmf and @ninerbuff.

So have I reached some sort of food sainthood? Not likely! I went over my sugar grams today for the first time in quite awhile. Not coincidentally, we took a family shopping trip out of town and several treats were involved.

Breakfast: a 12 oz black tea with 2.5 T. half and half; a Pure Protein bar; a serving of thin dipped almonds

Lunch: half a sandwich (wheat bread, ham slices, American cheese, mayo); half a large apple; sm serving plain Greek yogurt with blueberries, a sprinkle of protein granola, spoonful of honey

Snacks: 1.33 servings Skippy Bites (Clearance buy at Walmart today, hmmm); 40 g. chocolate cookie dough flavored cashew butter, also a Clearance buy—but worth the calories!; 6 oz pina colada snow cone, not very good; 30 g. Aldi cranberry chicken salad

Supper: 2 Chickfila nuggets; 2 Chickfila fries; daub of ketchup; a few sips of a Sunjoy tea before someone else in the fam drank the rest

Total calories: 1700 or so

Workouts: 21 min treadmill run; 30 min walking (10 on treadmill; 20 outside with the dog); 12 min rowing at a moderate pace; 20-25 min. calisthenics, including the incline bench for sit-ups, triceps dips, walking lunges, planks

Total calories burned: approx. 600 for about 1.5 hours of activity

mtaratoot

@DiscusTank5

It is odd indeed with all the "upgrades" that keep coming along, it's still impossible to un-follow any discussion that you've made a post to. There's a few that I'd like to not be notified about going forward. Then maybe I could add some more.

Looking forward to seeing a new to me river very soon.

ninerbuff

https://community.myfitnesspal.com/en/discussion/comment/48650330#Comment_48650330

I try to be an 80% good eater. I'll indulge in fast food occasionally and enjoy sugar filled stuff, but in the end for me that usually is a weight gainer. I've cut rice down to a minimum and as an Asian, most would think I'm depriving myself, but I don't miss it much. I will have rice with certain dishes because it's not a dish without it.

But the key thing in maintaining or losing weight is always going to be the consistentcy and how many calories you're allowing yourself to consume. Now I am a big stickler on making sure I reach the nutritional values I need, so I do supplement with vitamins and minerals usually by way of supplement. It's likely why I seem to NEVER get sick or lack energy on a day to day basis.

But staying consistent is KEY in any body regimen. And that's why I've practially stayed the same shape since my 30's

ninerbuff

Hey gang,

"I like myself unconditionally!"


Happy weekend! Close store tonight. Had a good productive day even though there weren't a lot of sales.


Cardio: walk/run (250 calories)

Strength: quads- leg extensions, leg press, Bulgarian squats, Smith machine squats 4x12,10,8,6

Assessment: Popeye's chicken sandwich and fries for dinner. 

nossmf

HALF a sandwich…HALF an apple…TWO nuggets…how on Earth do you survive on that little food, @DiscusTank5 ? And how do the calories total up to 1700?

AnnPT77

https://community.myfitnesspal.com/en/discussion/comment/48650698#Comment_48650698

I think quite a few larger, more active men - even empathetic and supportive ones like you - don't fully viscerally understand what steps can be necessary to fit within a lower calorie allowance common for women, especially on a day when she might want to fit in some calorie dense semi treat foods like @DiscusTank5's "Skippy Bites . . . chocolate cookie dough flavored cashew butter . . . pina colada snow cone".

ETA: Discustank5, the breakfast you mention me eating had some nutritious elements, but was quite high calorie: I added the potatoes, lotttsss of ketchup, buttermilk biscuit, and honey to the veggies and scrambled eggs.

It wouldn't keep me happy to eat some of the breakfasts I see on that other thread, either . . . but everyone's different. 🤷‍♀️

On topic: Coached row today, bow of double, little under 7k.

Food so far: Peanut butter on Ezekiel pita, plain nonfat kefir for breakfast. Large skim latte as post-row snack.

nossmf

Ok, I earned that lecture, please forgive me.

AnnPT77

https://community.myfitnesspal.com/en/discussion/comment/48650891#Comment_48650891

😆 Not a lecture. Just a comment about human nature.

I have the same cognitive dissonance sometimes, just in the opposite direction, when contemplating how much protein bigger men need, or how many calories the larger male hard gainers need. That dissonance must be even worse for women with more average - i.e., very low - calorie needs.

DiscusTank5

https://community.myfitnesspal.com/en/discussion/comment/48650698#Comment_48650698

Ah, the cashew butter got me up there. Ate more today. (Chef's kiss)

*****

@nossmf, Ann is right about the exchange I made yesterday: a tiny dinner in order to accommodate high calorie snacks. And those Skippy bites aren't something I want again any time soon. Not tasty enough for the calories. I'm still eating at a deficit, mind you.

When I hit maintenance I'll need to do some adjusting in the calorie intake department, but I'll be a smaller person by then, burning fewer calories. I'm now 11.6 pounds away from the high end of the "healthy weight" for my height range. It has been 20 years since I was this size. And I didn't do the weight training before so in some ways I'm more compact now. Looking in the gym mirror yesterday, I thought,"who IS that person?" I love my current energy levels, so even if all this change is uncomfortable at times, I'm glad to be here.

DiscusTank5

https://community.myfitnesspal.com/en/discussion/comment/48650900#Comment_48650900

When I read once that Olympic swimmer Michael Phelps needed 10,000 calories a day to support his eight hours of practice, I nearly fell out of my chair. I think I max out at under 3500 on Thanksgiving.

Eating that many calories of actual food every day sounds so daunting.Now if we're talking fast food burgers and milkshakes, I can see it adding up, but wow.