General Health and Fitness thread

[SakazOuki]

Ditched swimming for the gym, but kept up with the diet.
Down to 72 Kgs / 15% bf @ 175 cms.

Wanna cut down all the way to 6-8 % bf, so gotta keep up the grind.

Good choice, proper resistance training keeps you fit, cardio is just an extra
6-8% bf though, that is most likely an unhealthy range. Some people genetically are more comfortable at sub 10%, although very rarely
It's a spectrum basically, usually something between 10 and 20 percent. I'd say aim for 12% (which is pretty low) and observe how you feel

 

[ConquistadoR]

Good choice, proper resistance training keeps you fit, cardio is just an extra
6-8% bf though, that is most likely an unhealthy range. Some people genetically are more comfortable at sub 10%, although very rarely
It's a spectrum basically, usually something between 10 and 20 percent. I'd say aim for 12% (which is pretty low) and observe how you feel

Yeah. I've never been this lean before in my life, so I wanna see how low I can push this cut. The leaner i get, the harder it is to lose fat, even after fasting all day & reducing my diet to one big meal a day. Already feel like Im stuck at 15% for the past 2 weeks lol.

I dont think i can stay in this cut for anymore than 3-4 months from now, i hope to reach 6-8 % bf before that.

 

[SakazOuki]

Yeah. I've never been this lean before in my life, so I wanna see how low I can push this cut. The leaner i get, the harder it is to lose fat, even after fasting all day & reducing my diet to one big meal a day. Already feel like Im stuck at 15% for the past 2 weeks lol.

I dont think i can stay in this cut for anymore than 3-4 months from now, i hope to reach 6-8 % bf before that.

Well getting that lean is pretty tough without anabolics, you might need to add in a couple weekly cardio sessions. Are your abs starting to show up at 15%? And what kind of meal are you eating, you counting calories or what
I did OMAD back in the day and let me tell you something, if you go a little bit crazy and eat like an animal for an hour you can easily end up with a caloric surplus even with all the fat you burned in your fast 😂
You can also make it flexible with your fast, extend it to a 4 hour window or so if it necessitates

 

[Blax Blah]

My idea is, train a lot and eat a lot,

 

[ConquistadoR]

Well getting that lean is pretty tough without anabolics, you might need to add in a couple weekly cardio sessions. Are your abs starting to show up at 15%? And what kind of meal are you eating, you counting calories or what
I did OMAD back in the day and let me tell you something, if you go a little bit crazy and eat like an animal for an hour you can easily end up with a caloric surplus even with all the fat you burned in your fast 😂
You can also make it flexible with your fast, extend it to a 4 hour window or so if it necessitates

Yeah.. i should start cardio sessions weekly. I walk a lot, but i'm not doing intense cardio though.
I can see the top 2, but the bottom part is covered with loose skin/fat. With the amount of loose skin i have, i don't think i'll be seeing the full set of abs until i get down to 6-8% and the skin gets paper-thin.

My meals are clean. Rice, 5 (boiled) whole eggs, greek yogurt daily along with some protein (chicken, ground beef/veal, beans, cottage cheese & soy chunks on rotation). They aren't grass-fed or pasture-raised quality stuff, but i try my best.
I do take milk & sugar with coffee though, that's something i should cut out.
I do count calories, I eat around 1500-2000 calories a day depending on the protein source i eat that day and my maintenance is at ~2500.
Haven't had anything that's processed or "junk food" in like 5-6 months now, completely cut that shit out of my life.

I did OMAD back in the day and let me tell you something, if you go a little bit crazy and eat like an animal for an hour you can easily end up with a caloric surplus even with all the fat you burned in your fast 😂
You can also make it flexible with your fast, extend it to a 4 hour window or so if it necessitates

Yeah, that's exactly why i try to keep my meals as clean as possible, so that I don't end up overeating and ruining a week's progress in a day.

I wasn't on OMAD earlier, i only began this at 20% bf around a month and a half ago. I was fasting before and eating two meals in a 4 hour window and now i brought it down to 1.

 

[SakazOuki]

My idea is, train a lot and eat a lot,

That's usually the plan, but then you end up with a fatass and obliged to cut

i'm not doing intense cardio though.

Yeah stick to moderate intensity, high intensity doesn't usually work with fasts

I can see the top 2, but the bottom part is covered with loose skin/fat. With the amount of loose skin i have, i don't think i'll be seeing the full set of abs until i get down to 6-8% and the skin gets paper-thin.

Preposterous lol. I'm not sure how much excess skin you have but if it's actually that bad (I don't believe it, most people get full set at sub 12% anyway) then you need to consider surgery to remove the skin

beans

soy chunks

I do take milk & sugar with coffee though, that's something i should cut out.

Within your fast? If so that's criminal, literally resets your progress. A small amount of milk with stevia is fine
Small trick, if you find yourself a little bit tired try adding some salt to your water, night and day difference

 

[Blax Blah]

That's usually the plan, but then you end up with a fatass and obliged to cut


Yeah stick to moderate intensity, high intensity doesn't usually work with fasts


Preposterous lol. I'm not sure how much excess skin you have but if it's actually that bad (I don't believe it, most people get full set at sub 12% anyway) then you need to consider surgery to remove the skin








Within your fast? If so that's criminal, literally resets your progress. A small amount of milk with stevia is fine
Small trick, if you find yourself a little bit tired try adding some salt to your water, night and day difference

Do you get fat when esting a lot and training a lot?,

 

[SakazOuki]

Do you get fat when esting a lot and training a lot?,

Unless you're on roids you get fat pretty fast
If you're eating good food playing properly and sleeping well you build muscle too
That's why usually you bulk for a couple months then cut for 1 or 2 months
Repeat

 

[Blax Blah]

Unless you're on roids you get fat pretty fast
If you're eating good food playing properly and sleeping well you build muscle too
That's why usually you bulk for a couple months then cut for 1 or 2 months
Repeat

What about with doing strength and endurance training and cardio?,

 

[ConquistadoR]

Preposterous lol. I'm not sure how much excess skin you have but if it's actually that bad (I don't believe it, most people get full set at sub 12% anyway) then you need to consider surgery to remove the skin

I blew up to 100 kgs during the Covid lockdown. It took me around 2.5/3 years to lose 30 kgs. And that comes with a fair amount of loose skin, since I'm not super tall either.

I'm not thinking of surgery tbh, ive started to accept it.

Within your fast? If so that's criminal, literally resets your progress. A small amount of milk with stevia is fine
Small trick, if you find yourself a little bit tired try adding some salt to your water, night and day difference

I know beans and soy arent really solid protein sources, but they're cheap lol. I get them at 1/5th the price of chicken or beef here in France.

You are right about coffee, Im gonna switch to black & water with salt like you said.

 

[Blax Blah]

I blew up to 100 kgs during the Covid lockdown. It took me around 2.5/3 years to lose 30 kgs. And that comes with a fair amount of loose skin, since I'm not super tall either.

I'm not thinking of surgery tbh, ive started to accept it.


I know beans and soy arent really solid protein sources, but they're cheap lol. I get them at 1/5th the price of chicken or beef here in France.

You are right about coffee, Im gonna switch to black & water with salt like you said.

Hey, your body is amazing no matter what,

 

[SakazOuki]

What about with doing strength and endurance training and cardio?,

For the average joe? Not enough
Works for MMA athletes who train 6 or 8 hours a day, or long distance runners

I blew up to 100 kgs during the Covid lockdown

Understandable

I know beans and soy arent really solid protein sources, but they're cheap lol. I get them at 1/5th the price of chicken or beef here in France.

You're better off without them, no need to replace whatever they provide (they provide jack shit)
5 eggs and whatever you take from meat are more than enough, add an egg and some butter. You're on a fast, you need more fats to fill your body, don't be afraid of butter
Fullfat milk is a great replacement, cheap too
For a general rule now and in the future, remember that as long as you're a natty, you need good animal fat to raise your testosterone
Most diets for bodybuilding recommend lean protein, which is perfect for someone running on a gram of testosterone, his body has no need for animal fat, but actually detrimental for normal people. And ofcourse the higher your testosterone the more fat you shred

Hey, your body is amazing no matter what,

It's not, he's a fatass (I'm at 18% bf)

 

[Blax Blah]

For the average joe? Not enough
Works for MMA athletes who train 6 or 8 hours a day, or long distance runners


Understandable



You're better off without them, no need to replace whatever they provide (they provide jack shit)
5 eggs and whatever you take from meat are more than enough, add an egg and some butter. You're on a fast, you need more fats to fill your body, don't be afraid of butter
Fullfat milk is a great replacement, cheap too
For a general rule now and in the future, remember that as long as you're a natty, you need good animal fat to raise your testosterone
Most diets for bodybuilding recommend lean protein, which is perfect for someone running on a gram of testosterone, his body has no need for animal fat, but actually detrimental for normal people. And ofcourse the higher your testosterone the more fat you shred


It's not, he's a fatass (I'm at 18% bf)

Hehe your body is amazing too, all are, fat people's bodies too, but I don't get what you mean, if you train strength and endurance and cardio, that's not enough to not have much fat?,

 

[ConquistadoR]

You're better off without them, no need to replace whatever they provide (they provide jack shit)
5 eggs and whatever you take from meat are more than enough, add an egg and some butter. You're on a fast, you need more fats to fill your body, don't be afraid of butter
Fullfat milk is a great replacement, cheap too
For a general rule now and in the future, remember that as long as you're a natty, you need good animal fat to raise your testosterone
Most diets for bodybuilding recommend lean protein, which is perfect for someone running on a gram of testosterone, his body has no need for animal fat, but actually detrimental for normal people. And ofcourse the higher your testosterone the more fat you shred

Got it.
So sources like red meat and dairy should be consumed more than lean proteins.
I don't really eat butter, i'm gonna start adding it into my diet.

Would you recommend eating more animal fat even if I end up shooting out of the 1500-2000 calorie budget?

 

[SakazOuki]

, but I don't get what you mean, if you train strength and endurance and cardio, that's not enough to not have much fat?,

If you eat for the goal to bulk it's not enough, unless you're a world class athlete who trains more than 30 hours a week lol

Got it.
So sources like red meat and dairy should be consumed more than lean proteins.
I don't really eat butter, i'm gonna start adding it into my diet.

Would you recommend eating more animal fat even if I end up shooting out of the 1500-2000 calorie budget?

Absolutely, you'll find your meal more filling that way anyway, fats keep you satiated for longer periods
There's really no way to explain it, animal fats boost your vitality, I've always known that but only truly understood it when I did my meat and eggs only diet, your body receives more energy and thus burns more energy
If you eat chicken, thighs are your best friend

What's your weightlifting schedule btw, do you do compound lifts

 

[Blax Blah]

If you eat for the goal to bulk it's not enough, unless you're a world class athelete who trains more than 30 hours a week lol


Absolutely, you'll find your meal more filling that way anyway, fats keep you satiated for longer periods
There's really no way to explain it, animal fats boost your vitality, I've always known that but only truly understood it when I did my meat and eggs only diet, your body receives more energy and thus burns more energy
If you eat chicken, thighs are your best friend

What's your weightlifting schedule btw, do you do compound lifts

Oh alrighty, I didn't mean eating to bulk, I meant eating normally or a lot, not specifically a bulk diet,

 

[ConquistadoR]

Absolutely, you'll find your meal more filling that way anyway, fats keep you satiated for longer periods
There's really no way to explain it, animal fats boost your vitality, I've always known that but only truly understood it when I did my meat and eggs only diet, your body receives more energy and thus burns more energy
If you eat chicken, thighs are your best friend

What's your weightlifting schedule btw, do you do compound lifts

Push, Pull, Legs, 5 or 6 times a week depending on how i recover.
I don't do Deadlifts - i prefer isolated movements like seated rows & lat pulldowns for the back on pull days, but I bench on push days and squat on leg days.

 

[Daniel]

Haven't done much actual running the last couple of weeks. Replaced some of it with kettlebell/dumbbell swings for working on the posterior chain.

 

[Bullet]

Got back into kickboxing after avoiding it for 3 month because of my knee problems
Knees do still annoy me sometimes but it's not too bad for now.
There is a competition coming up in a few weeks that i might participate in but we'll see.

 

[Daniel]

If knees pain is a chronic issue, I imagine that running and roadwork might be a real pain.