How do I get back on track?

Ulfhednar

Member
So ive feel off for a long while, i havnt meal prepped nor do i have the motivation to. Looking good doesnt motivate me, i know i can start looking great in a month if i start prepping but its hard to do it. Im not ego centered in the sense that it'll make me look or feel better.

Does anyone have any tips on how i should get back on track? You may just saying something im thinking and get me on track lol its crazy how we dont take our own advice. My new work life has also created a mindset where i rather eat whatever whenever i can so i have moments in time at work where i can enjoy something lol.
 
Form a routine, a habit. Do it even if you dont feel like it. I was in a rut myself because of a nagging shoulder, and one day I said no more, I am going to persevere, I am going to do with a nagging shoulder what I havent done before. Me wanting to have a set goal and further myself was greater than the nagging shoulder, the apathy, and even now I eat when I dont want to, I prep when I dont want to, I lift when I dont feel like it, and after I had done it, I was glad.
 
ValiantThor08 said:
Form a routine, a habit. Do it even if you dont feel like it. I was in a rut myself because of a nagging shoulder, and one day I said no more, I am going to persevere, I am going to do with a nagging shoulder what I havent done before. Me wanting to have a set goal and further myself was greater than the nagging shoulder, the apathy, and even now I eat when I dont want to, I prep when I dont want to, I lift when I dont feel like it, and after I had done it, I was glad.
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Yea you're right. I just need to do it. Any idea on the food to prep up that can be cooked up to taste decently and decently cheap?
 
Ulfhednar said:
Yea you're right. I just need to do it. Any idea on the food to prep up that can be cooked up to taste decently and decently cheap?
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Depends on your diet, I assume you eat carbs, so the cheapest option is variations of chicken and rice. Easy to cook that in bulk if that is how you wanted to prep. Eggs and sausage for breakfast will allow you to accumulate a lot of protein and fat for breakfast. If you are willing to switch up your diet, this is what I do. Breakfast: 3 eggs, 3 slices of bacon, 4oz pork sausage, 3tbsp butter. Lunch I pack daily: half cup of pecans, 24 cheddar cheese cubes, 32 slices pepperoni, 2tbs butter. Those two meals are around 2300 calories, consisting mostly of fat, and secondarily protein. It is ketogenic. My dinner is really whatever I want and or am in the mood for.
 
Do you LIKE working out? Do you LIKE the way you eat?

WHY do you workout? What is it that you think you have to get back on track for? I mean...you obviously think the way you are eating will lead you somewhere you do not want to be, or you wouldn't be asking this - but is there somewhere else you would rather go?

What will happen if you do not change?

Also, you seem to not like your job - are you maybe depressed (which will make it hard to motivate yourself)?

What the h3ll do you want in life man? You get one shot, this is it.
 
As for cheaper foods - Aldi's is a life saver IMO. A bag of microwavable broccoli is $1.19. I actually put the bag in a baking pan, spray it with olive oil and put garlic, lite salt (which is a mix of sodium and potassium) and pepper and bake it at 450 for 20 minutes.

93% lean beef is about $5 for 1.2 pounds, which I can use for 2 meals.

Chicken is often less than $2/pound.

Eggs are cheap.

Aldi's also has cheap frozen salmon/fish.
 
HIT4ME said:
Do you LIKE working out? Do you LIKE the way you eat?

WHY do you workout? What is it that you think you have to get back on track for? I mean...you obviously think the way you are eating will lead you somewhere you do not want to be, or you wouldn't be asking this - but is there somewhere else you would rather go?

What will happen if you do not change?

Also, you seem to not like your job - are you maybe depressed (which will make it hard to motivate yourself)?

What the h3ll do you want in life man? You get one shot, this is it.
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Ill think about these questions later, thanks!
HIT4ME said:
As for cheaper foods - Aldi's is a life saver IMO. A bag of microwavable broccoli is $1.19. I actually put the bag in a baking pan, spray it with olive oil and put garlic, lite salt (which is a mix of sodium and potassium) and pepper and bake it at 450 for 20 minutes.

93% lean beef is about $5 for 1.2 pounds, which I can use for 2 meals.

Chicken is often less than $2/pound.

Eggs are cheap.

Aldi's also has cheap frozen salmon/fish.
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Ill have to stop by my local Aldi, thanks!
 
I buy dang near everything at aldi.

You can enjoy your foods if you were disciplined in the past. I very rarely weigh food anymore but I’m also happy with where I’m currently at.

Breakfast
Bagel + chicken sausage

Lunch
Corn beef and cabbage

Dinner
Buffalo chicken dip (Greek yogurt cream cheese, ff ranch and pretzel thins to use instead of chips)

Snacks
Hummus and pretzels
Steel cut oats+ pb + brown sugar
Dark cherries

Currently what I’m eating this week lol but, you get it. Focus on micros, make sure you consume an appropriate amount of protein per meal and get some fats. Enjoy life :) No one on this forum gets any monetary gain from eating “clean”.
 
tyga tyga said:
I buy dang near everything at aldi.

You can enjoy your foods if you were disciplined in the past. I very rarely weigh food anymore but I’m also happy with where I’m currently at.

Breakfast
Bagel + chicken sausage

Lunch
Corn beef and cabbage

Dinner
Buffalo chicken dip (Greek yogurt cream cheese, ff ranch and pretzel thins to use instead of chips)

Snacks
Hummus and pretzels
Steel cut oats+ pb + brown sugar
Dark cherries

Currently what I’m eating this week lol but, you get it. Focus on micros, make sure you consume an appropriate amount of protein per meal and get some fats. Enjoy life :) No one on this forum gets any monetary gain from eating “clean”.
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Looks good! I need to open my mind to eating foods i can enjoy consistently, just dont prioritize my mind to prepping and eating effectively.
 
Ulfhednar said:
Looks good! I need to open my mind to eating foods i can enjoy consistently, just dont prioritize my mind to prepping and eating effectively.
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When I enjoy the meals I prep, prepping isn’t a chore anymore.

Open that pallet up!???
 
Ulfhednar said:
Looks good! I need to open my mind to eating foods i can enjoy consistently, just dont prioritize my mind to prepping and eating effectively.
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This can be easier than you think. Lately I have been having a burger with 1/2 pound 93% beef, 1 slice of cheese and 2 slices of bacon with a bag of broccoli almost every night. That's about 800 calories and it feels like a cheat meal.
 
Also keep in mind there’s those cooked frozen chicken breasts at the grocery store. Easy to microwave. Some of that and some stir fry veg mix and either some riced cauliflower or rice noodles. Quick easy stir fry- one pan and done in 5-6 minutes. Or buying the roasted chickens from the store and just picking the meat off to throw into what you want. I often don’t have the time and motivation for meal prep so I have to remind myself that these shortcuts are there.
 
jrock645 said:
Also keep in mind there’s those cooked frozen chicken breasts at the grocery store. Easy to microwave. Some of that and some stir fry veg mix and either some riced cauliflower or rice noodles. Quick easy stir fry- one pan and done in 5-6 minutes. Or buying the roasted chickens from the store and just picking the meat off to throw into what you want. I often don’t have the time and motivation for meal prep so I have to remind myself that these shortcuts are there.
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Ive tried those chickens, idky but i cant eat them. They taste different than actually raw to cooked chicken. I forgot about the roasted store chickens, those are great.
 
Ulfhednar said:
Ive tried those chickens, idky but i cant eat them. They taste different than actually raw to cooked chicken. I forgot about the roasted store chickens, those are great.
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Crock pots can make meal prep pretty easy.

Burrito bowls make awesome meals. That has been my go to lately.
 
Ulfhednar said:
So ive feel off for a long while, i havnt meal prepped nor do i have the motivation to. Looking good doesnt motivate me, i know i can start looking great in a month if i start prepping but its hard to do it. Im not ego centered in the sense that it'll make me look or feel better.

Does anyone have any tips on how i should get back on track? You may just saying something im thinking and get me on track lol its crazy how we dont take our own advice. My new work life has also created a mindset where i rather eat whatever whenever i can so i have moments in time at work where i can enjoy something lol.
Click to expand...

Find certain foods you like and eat those and disregard foods you do not like. If you like white rice versus brown, then eat whit rice. Also, try to fit 10-20% of your calories for free foods, or junk foods you like. So, if you consume 2,500 cals a day, give yourself 200 or so cals of free foods.

Learn how to season foods as well. Get seasonings you enjoy a lot and use those n your foods. Condiments will help also. Something as simple as adding coconut oil to rice makes a huge difference. It gives it a complete different and unique taste.
 
AntM1564 said:
Find certain foods you like and eat those and disregard foods you do not like. If you like white rice versus brown, then eat whit rice. Also, try to fit 10-20% of your calories for free foods, or junk foods you like. So, if you consume 2,500 cals a day, give yourself 200 or so cals of free foods.

Learn how to season foods as well. Get seasonings you enjoy a lot and use those n your foods. Condiments will help also. Something as simple as adding coconut oil to rice makes a huge difference. It gives it a complete different and unique taste.
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Coconut oil in rice you say? Putting that on the list. Sometimes I feel like a complete idiot. A couple months ago Whisky mentioned BAKING broccoli in a pan with olive oil and seasoning. I always just steam my broccoli. What a game changer! I can't believe how dumb I was before. I can eat broccoli twice a day now and look forward to it. It's literally, to me, as good as french fries as a side.

Picking up these little cooking tips can make a huge difference.
 
HIT4ME said:
Coconut oil in rice you say? Putting that on the list. Sometimes I feel like a complete idiot. A couple months ago Whisky mentioned BAKING broccoli in a pan with olive oil and seasoning. I always just steam my broccoli. What a game changer! I can't believe how dumb I was before. I can eat broccoli twice a day now and look forward to it. It's literally, to me, as good as french fries as a side.

Picking up these little cooking tips can make a huge difference.
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Same here now I have to new ideas specially the broccoli coz I hate it streamed

And definitely I’ll try coconut oil
 
AntM1564 said:
Find certain foods you like and eat those and disregard foods you do not like. If you like white rice versus brown, then eat whit rice. Also, try to fit 10-20% of your calories for free foods, or junk foods you like. So, if you consume 2,500 cals a day, give yourself 200 or so cals of free foods.

Learn how to season foods as well. Get seasonings you enjoy a lot and use those n your foods. Condiments will help also. Something as simple as adding coconut oil to rice makes a huge difference. It gives it a complete different and unique taste.
Click to expand...
Coconut oil and rice sounds interesting! Yea ill need to plan what im going to get out ans what to cook them with.
 
I know that there was a study about using MCTs or Cocounut oil to cook rice and then storing it in the fridge over night actually reduced the caloric content of the rice...so I'd actually come across it there I guess...but I was turned of by the entire process for some reason (seemed like a lot of hoops for a slight decrease in caloric content) and never considered just straight up coconut oil for cooking it/flavor/enjoyment. I already realize what a fool I am now!
 
HIT4ME said:
I know that there was a study about using MCTs or Cocounut oil to cook rice and then storing it in the fridge over night actually reduced the caloric content of the rice...so I'd actually come across it there I guess...but I was turned of by the entire process for some reason (seemed like a lot of hoops for a slight decrease in caloric content) and never considered just straight up coconut oil for cooking it/flavor/enjoyment. I already realize what a fool I am now!
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Lol seems like a obsessive way to subtract calories, its definitely easier to just eat less. I remember whrn i drank protein drinks that id add coconut oil for its texture and flavoring.
 
HIT4ME said:
I know that there was a study about using MCTs or Cocounut oil to cook rice and then storing it in the fridge over night actually reduced the caloric content of the rice...so I'd actually come across it there I guess...but I was turned of by the entire process for some reason (seemed like a lot of hoops for a slight decrease in caloric content) and never considered just straight up coconut oil for cooking it/flavor/enjoyment. I already realize what a fool I am now!
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A cup of white rice has ~200 calories. If you like the way it tastes, then by all means do it, but a slight decrease from 200 calories is unlikely to really make or break your diet and results IMO. I add coconut oil to my rice when I eat it for EXTRA calories sometimes haha.
 
Ulfhednar said:
So ive feel off for a long while, i havnt meal prepped nor do i have the motivation to. Looking good doesnt motivate me, i know i can start looking great in a month if i start prepping but its hard to do it. Im not ego centered in the sense that it'll make me look or feel better.

Does anyone have any tips on how i should get back on track? You may just saying something im thinking and get me on track lol its crazy how we dont take our own advice. My new work life has also created a mindset where i rather eat whatever whenever i can so i have moments in time at work where i can enjoy something lol.
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What is your levels of fitness?
 
Ulfhednar said:
Not sure how to answer that, I've been lifting for 6 years(not strictly the whole way). Exercise form is pretty well. Not the strongest but i feel more physically stable/balanced.
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You’re getting Good feedback on what foods to eat,but We really don’t know what is your level of Muscular strength Endurance and body composition. When I fell off track back in 2015,What motivate Me to get back on track was clothing,I couldn’t get in a size 34. Just make your mind up,and set your goals. The eating should come natural,due to your past exercising and eating experience.
 
BEAST73 said:
You’re getting Good feedback on what foods to eat,but We really don’t know what is your level of Muscular strength Endurance and body composition. When I fell off track back in 2015,What motivate Me to get back on track was clothing,I couldn’t get in a size 34. Just make your mind up,and set your goals. The eating should come natural,due to your past exercising and eating experience.
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I think its going to be more about controlling my life for the future. I was thinking about HIT4ME's questions and i dont want to lose control over myself and fall into a rut where i might just fully give up on lifting. Where i know i wont ever do that i am aware that i cant predict the future and anything is possible.
 
Ulfhednar said:
I think its going to be more about controlling my life for the future. I was thinking about HIT4ME's questions and i dont want to lose control over myself and fall into a rut where i might just fully give up on lifting. Where i know i wont ever do that i am aware that i cant predict the future and anything is possible.
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Just take it slow and small steps. Eventually It will lead to Consistency.
 
HIT4ME said:
I know that there was a study about using MCTs or Cocounut oil to cook rice and then storing it in the fridge over night actually reduced the caloric content of the rice...so I'd actually come across it there I guess...but I was turned of by the entire process for some reason (seemed like a lot of hoops for a slight decrease in caloric content) and never considered just straight up coconut oil for cooking it/flavor/enjoyment. I already realize what a fool I am now!
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I've never done this, but here you go.

Invalid Link Removed
 
Ulfhednar said:
Lol seems like a obsessive way to subtract calories, its definitely easier to just eat less. I remember whrn i drank protein drinks that id add coconut oil for its texture and flavoring.
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The study was to help impoverished nations dependent on high rice diets.

The fewer calories the rice contains, the more the rest of their nourishment factors into their metabolism. The less calories you consume, the less vitamins you need.
 
Old Witch said:
The study was to help impoverished nations dependent on high rice diets.

The fewer calories the rice contains, the more the rest of their nourishment factors into their metabolism. The less calories you consume, the less vitamins you need.
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Ah ok that makes sense. I doubt that obese Americans eat too much white rice let alone have coconut oil in their household.
 
Ulfhednar said:
So ive feel off for a long while, i havnt meal prepped nor do i have the motivation to. Looking good doesnt motivate me, i know i can start looking great in a month if i start prepping but its hard to do it. Im not ego centered in the sense that it'll make me look or feel better.

Does anyone have any tips on how i should get back on track? You may just saying something im thinking and get me on track lol its crazy how we dont take our own advice. My new work life has also created a mindset where i rather eat whatever whenever i can so i have moments in time at work where i can enjoy something lol.
Click to expand...

If you are not after an enhanced "look", here some motivation: Ask yourself how fit you are. Could you climb fast over a wall when chased by a rottweiler? Could you outrun a thug with a knife? Do you have the coordination and speed to punch someones lights out if necessary?

Those questions motivate me. I want to be one step ahead.
 
muscleupcrohn said:
A cup of white rice has ~200 calories. If you like the way it tastes, then by all means do it, but a slight decrease from 200 calories is unlikely to really make or break your diet and results IMO. I add coconut oil to my rice when I eat it for EXTRA calories sometimes haha.
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Yeah, well - I think adding the coconut oil for flavor has merits. The calorie reduction probably not as much. You had to add the coconut oil to the boiling water, then add the rice and cook it - then take the rice and refrigerate it for 12 hours before serving. This led to an approx. 10% reduction in calories (this also included the added fats). Not enough for me to wait 12 hours for my rice. I have a hard enough time just waiting for the rice to cook.
 
You mentioned prepping. Thats the one thing thats helped me the most, prepping for a competition

Prep your food in advanced and stay on your diet. Can you have a cheat food like a piece of pizza or pumpkin pie or ice cream? You can. That said, how important is it to lose body fat right now?

on your off weight training says do cardio at least 30 minutes
 
John Smeton said:
You mentioned prepping. Thats the one thing thats helped me the most, prepping for a competition

Prep your food in advanced and stay on your diet. Can you have a cheat food like a piece of pizza or pumpkin pie or ice cream? You can. That said, how important is it to lose body fat right now?

on your off weight training says do cardio at least 30 minutes
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What i meant was prepping meals but yea that definitely helps. I just want to gain strength and weight for now.
 
hairygrandpa said:
If you are not after an enhanced "look", here some motivation: Ask yourself how fit you are. Could you climb fast over a wall when chased by a rottweiler? Could you outrun a thug with a knife? Do you have the coordination and speed to punch someones lights out if necessary?

Those questions motivate me. I want to be one step ahead.
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Lmao idk anymore back when i was young and stupid i was constantly running away from people hopping fenses and whatnot. Now **** im sure i have it in me but im definitely not as fast.
 
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