Food/Diet and training hobbies
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I agree with that, it’s sad when you see people stressing about it on Christmas Day….it’s a lifestyle after all and a few days won’t hurt. It’s better to allow yourself a few days to indulge rather than letting bad habits creep in
I’ve been trying to bulk but can’t get enough calories in, being on the go all day and then gym 3-4 times a week has inadvertently led to a kind of recomp, not a bad thing really!
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Morning all.
Its the time of year when we all over indulge and eat/drink far too much. I have already eaten about 1kg of xmas cake in two days
Was delicious whilst I ate it, waistline will tell me off though.Its important that we all relax and have fun without feeling guilty. Enjoy your xmas food and drink, DON'T feel bad about it, that way leads to the dark side of relationships with food. I fully intend to eat whatever the F I want over the next two days. I am not going to weigh anything or count any calories (I probably couldn't count that high anyway
).Some small tips, things I will be doing myself.
Keep the enjoyment of nice (bad) foods to a span of 3 days at most.
Your body will mostly get rid of it if its kept to a short period of time. Real problems start to happen when you trickle the bad food in constantly over a longer period of time. Particularly in men, this encourages the build up of visceral fat (the fat in and around organs, especially the liver). This will lead to issues later on. In women this seems to be less of a factor as they tend to store it as subcutaneous fat which is less damaging and easier to rid oneself of. However, prolonged bad food will cause more hormonal issues in females which leads into a minefield of problems.Dec 27 I will be back on a strict 18/6 restricted eating pattern.
This year I am also going to attempt to move my eating window to the morning. There are a few reasons for this. Personally I sleep badly if I go to bed full of food. Also as the day goes on melatonin starts to increase, this does make us somewhat insulin resistant so eating when these levels are lower is more beneficial.Jan 2nd I will be starting an aggressive weight loss programme.
This will be more for health benefit, primarily a liver clean up, weight loss and waist reduction will be bonus side effects. Obviously I will want to retain as much muscle mass during this period ( I'm not any kind or Arnie so what little I do have is precious).
Yet to complete my research and set a plan in stone but initial thoughts are somthing like this:
Part One:
Jan 2nd, start 7 days of strict keto diet with a minimum 18/6 eating window. Combined with low intensity but regular exercise this should deplete my glycogen reserves.
If I think my glycogen reserves are depleted I will move on to a 3 day water only fast. If not I will continue with keto until ready for the fast.Part Two:
Following this there will be 3 weeks of 'normal' eating. Still using the 18/6 eating window and eating very sensible (boring) healthy foods whilst going back to higher intensity weightlifting and exercise.After that 3 weeks I will repeat Part One again.
I think I will probably record things on here as an aid/inspiration (plus the all important accountability to me) to others who may want to do something similar. Feel free to ask me questions if you want to, I will try my best to offer a helpful answer :).
Sorry for such a long post, been up far too long
Bottom line girls and boys; ENJOY YOUR CHRISTMAS without feeling bad about it. :party_popper: :party_popper: :party_popper:
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@ryan said in Food/Diet and training hobbies:
@matt-wood I would love to do this lol
I imagine your wife would have left before you got back to the table
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@dan-mackinnon Ahahaha true! The builders yesterday were like what you doing on the landing doing press ups for?!
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@matt-wood I would love to do this lol
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@dan-mackinnon said in Food/Diet and training hobbies:
@matt-wood said in Food/Diet and training hobbies:
@ryan Just please don't get them confused, the fury that would descend upon you...
Also, don't get confused and start doing this outside the house, you might get a few looks from strangers.
Haha just had an image of John Cleese going for a pee in a restaurant then doing lunges all the way back to his table
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@matt-wood said in Food/Diet and training hobbies:
@ryan Just please don't get them confused, the fury that would descend upon you...
Also, don't get confused and start doing this outside the house, you might get a few looks from strangers.
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@matt-ayles I am going to offer you the most common and most used answer in fitness and nutrition circles... 'it depends'.
But that is never a helpful answer to people not immersed in the industry so ignore that bit
If you are SUPER fussy about what goes into your body then I would say a flat no. This does not really apply to most people either though.
I have read so so much in the way of studies, scientific reports, etc on vit and mineral needs/supplementation. Most of it directly contradicting another report.
The conclusion I have taken for myself is that, yes, I take a good, high quality (that is important), multi vit. I take it about 30 mins before I eat therefore any excess in the tablet is washed away by the following meal and does not 'hang around' unused in my gut.
If you eat a full and varied (this being the important word here) diet you should not need one. But I don't think it hurts to have a little insurance. I have a pot that states two a day, I only take one. The exception to this is, like now, when I am losing weight and my diet is fairly restricted plus calorie intake is less than my body needs. Then I use two a day.
I can recommend the Alpha Man supplement from Myprotein. It is a good quality tablet that does not cost the earth. Im not sponsored by them or anything (be nice though
) I buy these with my own money.There will be better ones around but you can start paying a small fortune for them.
Hope that helps a bit
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@Matt-Wood would you offer any confidence in taking a multi vitamin supplement to help support a more balanced diet?
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@matt-wood have it in the cupboard for exactly this time of year. Great advice mate.
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Random post time again.
This time of year with our lovely British weather the sun tends to... shall we say... be absent more often. This combined with people staying indoors more often leads to much less vitamin D being gained by our bodies.
But I'm sure most people know this anyway.
A good quality Vit D supplement is needed by most people at this time of year. Note going outside will still get you vit d from the sun even if it is not there, just much less than in the summer months. Also note that the darker a persons' skin the less vit D it absorbs from sunlight.
The supplement you would want to look for is D3 specifically. Also if you can find it, get one with a K2 addition (sometimes sold as a complex). Alternatively take a separate K2.
K2 helps the body absorb the D3 that you take.
Also foods high in K2 would be things like:
organ meats and fermented foods (think saurkraut) -
@matt-ayles another benefit of going for a walk is it helps clear your head. Go outside with no music, podcasts, distractions, and just walk. Even a short walk will help plus you could use that time to mentally plan out your exercises/ trades for the upcoming week.
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Wow, some brilliant responses, thanks everyone.
Once upon a time I did go for lunchtime walks, but with the staffing issues all over the industry just getting a lunch break at all would be a novelty! We spend the majority of our shifts alone these days. I do however refuse to pay for parking at work so have a 15 minute walk to and from the car each day (i don't work in the town i live in).
I like the idea of planning, I have started doing this with trading so why not with my life!
I guess i am just making excuses so need to try harder! Oddly enough life was easier in lockdown in regards health.
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@matt-ayles never underestimate the value and the power of a good walk. Every day I try and get an hour in and or as close to 10K steps as I can.
Without fail I always pack my gym clothes before I go away with work but strangely enough I always seem to find the hotel bar before I find the gym. It’s because we are creatures of habit. (Check into room go downstairs to hotel bar catch up with people) The habit and routine can be changed in order to make something else the norm but it’s easier to just keep plodding along doing what we are doing. I try now and just do s**t like stretches take a resistance band with me whatever I can do
But having said all that it’s diet that’s key.
I find that if you’re making the effort to eat well that’s half the battle. It’s tough when you work shifts or crazy hours and it’s easy to just grab Macca’s on the way home but processed food is the worst thing if you’re not getting any physical exercise.
I’ll be doing the same as you getting back to it after the next few days.