Captain Fastbastard Mayhem Posted September 18, 2019 Share Flu and stress have been busting my balls these past few weeks. No losses (Well, none to write home about) unfortunately, but my "weight loss tracker" is there and I'm still tracking! Edited September 18, 2019 by Captain Fatbastard Mayhem BigDL 1 Link to comment Share on other sites More sharing options...
Veebee Posted September 18, 2019 Share Some useless information...but i thought i would share. I dont have any excuses ...it is what it is...only time will tell what the future holds...at least the bicycle look good on my office wall Join your wife and get going again, her results should be motivating you man !It really doesnt take long to get back into it, speaking from experience here. Few months of pushing through and everything falls back into place. Captain Fastbastard Mayhem, BigDL and eccc whippet 3 Link to comment Share on other sites More sharing options...
BigDL Posted September 18, 2019 Share I am sticking to my only eating between 12 and 8 regime at the moment. I have decided that, to me, the benefit is less the intermittent fasting but rather not having time to chow too many calories. Have a meal at 12, normally bacon and eggs, then a protein bar at about 5 and whatever is for dinner at 7.30ish. Not having the third meal in the day seems to make it easier to stick to a 1700 calorie goal. Captain Fastbastard Mayhem 1 Link to comment Share on other sites More sharing options...
Veebee Posted September 18, 2019 Share I am sticking to my only eating between 12 and 8 regime at the moment. I have decided that, to me, the benefit is less the intermittent fasting but rather not having time to chow too many calories. Have a meal at 12, normally bacon and eggs, then a protein bar at about 5 and whatever is for dinner at 7.30ish. Not having the third meal in the day seems to make it easier to stick to a 1700 calorie goal.Try to replace the protein bar with something less processed.Snack on raw almonds, or something similar. BigDL 1 Link to comment Share on other sites More sharing options...
Help.Me. Posted September 18, 2019 Share Can we not enter today's weight into the spreadsheet ?? Its still 12 days before the end of the month and the rugby starts this weekend.........(asking for a friend) eccc whippet, BigDL, JohanDiv and 2 others 5 Link to comment Share on other sites More sharing options...
Odinson Posted September 18, 2019 Share I am sticking to my only eating between 12 and 8 regime at the moment. I have decided that, to me, the benefit is less the intermittent fasting but rather not having time to chow too many calories. Have a meal at 12, normally bacon and eggs, then a protein bar at about 5 and whatever is for dinner at 7.30ish. Not having the third meal in the day seems to make it easier to stick to a 1700 calorie goal. How active are you? 1700 calories is not a whole lot, especially if you're moderately active. You could replace the bacon and eggs with something like loaded oats and you can have a more satiating meal that'll also reduce the saturated fats you're getting in. Keep in mind that it's not just a number's game in terms of calories in and out. A diet with high amounts of processed foods will lead to excessive weight gain, even if you match macros, fiber, sodium, salt, etc. when compared to an unprocessed diet. AbstractWe investigated whether ultra-processed foods affect energy intake in 20 weight-stable adults, aged (mean ± SE) 31.2 ± 1.6 years and BMI = 27 ± 1.5 kg/m2. Subjects were admitted to the NIH Clinical Center and randomized to receive either ultra-processed or unprocessed diets for 2 weeks immediately followed by the alternate diet for 2 weeks. Meals were designed to be matched for presented calories, energy density, macronutrients, sugar, sodium, and fiber. Subjects were instructed to consume as much or as little as desired. Energy intake was greater during the ultra-processed diet (508 ± 106 kcal/day; p = 0.0001), with increased consumption of carbohydrate (280 ± 54 kcal/day; p < 0.0001) and fat (230 ± 53 kcal/day; p = 0.0004), but not protein (-2 ± 12 kcal/day; p = 0.85). Weight changes were highly correlated with energy intake (r = 0.8, p < 0.0001), with participants gaining 0.9 ± 0.3 kg (p = 0.009) during the ultra-processed diet and losing 0.9 ± 0.3 kg (p = 0.007) during the unprocessed diet. Limiting consumption of ultra-processed foods may be an effective strategy for obesity prevention and treatment. https://www.ncbi.nlm.nih.gov/pubmed/31105044 If you want to see what the study participants were eating: https://www.cell.com/cms/10.1016/j.cmet.2019.05.008/attachment/f7d43756-3f67-4557-8322-59a9d143d63c/mmc1.pdf Edited September 18, 2019 by Odinson OldBull and BigDL 2 Link to comment Share on other sites More sharing options...
BigDL Posted September 18, 2019 Share Try to replace the protein bar with something less processed.Snack on raw almonds, or something similar.100% - will do. Have been using protein bars because of the easiness. Have a couple of boxes of 30 in my locker at the gym and grab one each day when I park my bike. If I forget, the vending machine at work has them as well, so I can grab one there. However, that’s just lazy, so I will go and get some almonds now and chow them instead. Also maybe an apple to go with them each day. Link to comment Share on other sites More sharing options...
BigDL Posted September 18, 2019 Share How active are you? 1700 calories is not a whole lot, especially if you're moderately active. You could replace the bacon and eggs with something like loaded oats and you can have a more satiating meal that'll also reduce the saturated fats you're getting in. Keep in mind that it's not just a number's game in terms of calories in and out. A diet with high amounts of processed foods will lead to excessive weight gain, even if you match macros, fiber, sodium, salt, etc. when compared to an unprocessed diet. AbstractWe investigated whether ultra-processed foods affect energy intake in 20 weight-stable adults, aged (mean ± SE) 31.2 ± 1.6 years and BMI = 27 ± 1.5 kg/m2. Subjects were admitted to the NIH Clinical Center and randomized to receive either ultra-processed or unprocessed diets for 2 weeks immediately followed by the alternate diet for 2 weeks. Meals were designed to be matched for presented calories, energy density, macronutrients, sugar, sodium, and fiber. Subjects were instructed to consume as much or as little as desired. Energy intake was greater during the ultra-processed diet (508 ± 106 kcal/day; p = 0.0001), with increased consumption of carbohydrate (280 ± 54 kcal/day; p < 0.0001) and fat (230 ± 53 kcal/day; p = 0.0004), but not protein (-2 ± 12 kcal/day; p = 0.85). Weight changes were highly correlated with energy intake (r = 0.8, p < 0.0001), with participants gaining 0.9 ± 0.3 kg (p = 0.009) during the ultra-processed diet and losing 0.9 ± 0.3 kg (p = 0.007) during the unprocessed diet. Limiting consumption of ultra-processed foods may be an effective strategy for obesity prevention and treatment.https://www.ncbi.nlm.nih.gov/pubmed/31105044If you want to see what the study participants were eating: https://www.cell.com/cms/10.1016/j.cmet.2019.05.008/attachment/f7d43756-3f67-4557-8322-59a9d143d63c/mmc1.pdfThanks for the info. I’m fairly active. Cycle to work and back most days. If not I walk a fair clip from the train station etc. Also riding 5 days a week, indoors or out and about. Will try and change the first meal. Once again the eggs and bacon have largely been based on easiness as I duck out of work and have them and can be back in 15 or 20 minutes. My logic has been that eggs are high in protein, but your article makes lots of sense. Link to comment Share on other sites More sharing options...
Odinson Posted September 18, 2019 Share Thanks for the info. I’m fairly active. Cycle to work and back most days. If not I walk a fair clip from the train station etc. Also riding 5 days a week, indoors or out and about. Will try and change the first meal. Once again the eggs and bacon have largely been based on easiness as I duck out of work and have them and can be back in 15 or 20 minutes. My logic has been that eggs are high in protein, but your article makes lots of sense. For years I drank protein shakes for breakfast, also because it was just quick to prep. So, I've put kg's and kg's of garbage like USN through my body. Lately, I still do protein smoothies, but a fair bit different. I usually run on most mornings, so after the fasted run, I make a smoothie with the following: 1-2 bananas;1 tbsp ground flax1 tbsp hulled hemp seeds1 tbsp chia seeds1 tsp cocoa1/2 tsp cinnamon1 fistful of spinach~1 cup of frozen blueberries3 ice cubesSplash of plant milk~1 cup of water~35g of rice, soya or pea protein (I use these: https://purasana.com/vegan-proteine-poeder/vegan-protein-pea-naturel)[Edit: forgot to add] 3 heaped tbsp of homemade oatmeal (basically take whole rolled oats, chuck it in the food processor for half a minute and then it works nicely in smoothies) Will see what I'll be doing in the winter, as a icy smoothie really brings the core temp down. Another option is to do overnight oats, which is just basically soaking oats in some plant milk/water and then it's ready to eat the next morning. Edited September 18, 2019 by Odinson BigDL and JohanDiv 2 Link to comment Share on other sites More sharing options...
Veebee Posted September 18, 2019 Share These are my breakfast options, also very easy. 2 TBSPS PEA VANILLA PROTEIN 1 TBSP RAW CACAO POWDER1 TBSP CHIA SEEDS 1 FROZEN BANANA HALF AN AVO 1 TBSP UNSWEETENED ALMOND BUTTER BLEND TOGETHER WITH HALF ALMOND MILK AND HALF WATERSWEETEN WITH HONEY OR STEVIA IF NEEDED or 1- 2 CUPS GLUTEN FREE OATSWITH ALMOND MILKAND ONE SLICED BANANAAND /OR BERRIES1 TSP HONEY BigDL, JohanDiv and Odinson 3 Link to comment Share on other sites More sharing options...
Veebee Posted September 18, 2019 Share Will see what I'll be doing in the winter, as a icy smoothie really brings the core temp down. Another option is to do overnight oats, which is just basically soaking oats in some plant milk/water and then it's ready to eat the next morning. Avo on rye toast will work for winter, or cooked oatshot cuppa coffee Link to comment Share on other sites More sharing options...
Odinson Posted September 18, 2019 Share Avo on rye toast will work for winter, or cooked oatshot cuppa coffee That's actually a good idea. I used to hate rye and the really proper wholewheat breads, but nowadays I love it. They're also usually quite calorically dense, so you only need to eat a slice or two to get a lekker fiber/protein/carb hit. Veebee and BigDL 2 Link to comment Share on other sites More sharing options...
Odinson Posted September 18, 2019 Share DP Edited September 18, 2019 by Odinson Link to comment Share on other sites More sharing options...
Veebee Posted September 18, 2019 Share That's actually a good idea. I used to hate rye and the really proper wholewheat breads, but nowadays I love it. They're also usually quite calorically dense, so you only need to eat a slice or two to get a lekker fiber/protein/carb hit. yeah I usually do 2 slices, with avo and a handfull of spinach. You can chop up and lightly fry the spinach with some olive oil, and then smash up the avo and dump them together. 5 mins and you done. Odinson 1 Link to comment Share on other sites More sharing options...
Help.Me. Posted September 18, 2019 Share Nice ideas of the recipes folks ( @ OP sorry for derailing the FRED but its for a good use !!) Link to comment Share on other sites More sharing options...
Escapee.. Posted September 18, 2019 Share For years I drank protein shakes for breakfast, also because it was just quick to prep. So, I've put kg's and kg's of garbage like USN through my body. Lately, I still do protein smoothies, but a fair bit different. I usually run on most mornings, so after the fasted run, I make a smoothie with the following: 1-2 bananas;1 tbsp ground flax1 tbsp hulled hemp seeds1 tbsp chia seeds1 tsp cocoa1/2 tsp cinnamon1 fistful of spinach~1 cup of frozen blueberries3 ice cubesSplash of plant milk~1 cup of water~35g of rice, soya or pea protein (I use these: https://purasana.com/vegan-proteine-poeder/vegan-protein-pea-naturel)[Edit: forgot to add] 3 heaped tbsp of homemade oatmeal (basically take whole rolled oats, chuck it in the food processor for half a minute and then it works nicely in smoothies) Will see what I'll be doing in the winter, as a icy smoothie really brings the core temp down. Another option is to do overnight oats, which is just basically soaking oats in some plant milk/water and then it's ready to eat the next morning. TLDR Link to comment Share on other sites More sharing options...
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