Kleen - Project 50: Under Construction

[Dustin07]

I can relate to the home repairs lately….it seems like this year every month there seems to be something to reapair, from leaky pipes to roof leaks.

Just yesterday I told my wife I'm so tired of how crappy everything has become that if we win the lotto I'm investing millions into R&D to start an appliance company with a minimum 10 year warranty!! Our fancyass new dishwasher died on us 1 week after the 1 year warranty expired. luckily, we got it at Costco which came with free extended warranty but I'm still not OK with an appliance dying that fast, especially considering we probably only run it a couple times a week since 3 of our 4 kids are moved out!

 

[gphagan1]

Just yesterday I told my wife I'm so tired of how crappy everything has become that if we win the lotto I'm investing millions into R&D to start an appliance company with a minimum 10 year warranty!! Our fancyass new dishwasher died on us 1 week after the 1 year warranty expired. luckily, we got it at Costco which came with free extended warranty but I'm still not OK with an appliance dying that fast, especially considering we probably only run it a couple times a week since 3 of our 4 kids are moved out!

Oh yeah man, don’t get me started on appliances that cost an arm and a leg and then you do good to get 5 years out of them. They definitely don’t make things like they used to. Stuff is getting smarter and smarter but also way more fragile.

 

[Dustin07]

Oh yeah man, don’t get me started on appliances that cost an arm and a leg and then you do good to get 5 years out of them. They definitely don’t make things like they used to. Stuff is getting smarter and smarter but also way more fragile.

You could probably still pull the olive green appliances from the late 60s and 70s out of my grandmas house, fire them up and have them last longer than a brand new whirlpool or viking today!
my buddy bought his moms house when she moved out of state. he was excited about the $25,000 appliance set up in the kitchen. all Viking products. top of the line. within 2 years he had spent enough to repair them all that he could have bought all new appliances of a "lesser" brand again. I'm tired of things not lasting!! I'm in manufacturing. if my products were that poorly built I'd be out of business overnight!

 

[MrKleen73]

I can relate to the home repairs lately….it seems like this year every month there seems to be something to repair, from leaky pipes to roof leaks. My wife and I are going to Gatlinburg the first week in May for our anniversary. I told her it’s a much needed break from work at my job and home.
Sounds like that pasta from your spaghetti helped bring out that vascularity. A refeed with pasta is definitely one of the quickest ways to help bring out that fullness whenever you’re a little flat. Hopefully your deadlifts go smoothly tonight.

About to start eating to get some carbs in. Plan to get in 2 nice carb filled meals today before leaving then my intra drink should supply me with the rest of my energy needs for the session. Going to work up in sets of 6-8 starting with 8 up to a solid RPE8 between 6 and 8 reps. Then will add in accessories based on whether I go up to the gym, or workout in the garage.

Also, I have been talking to @Dustin07 about setting up an accountability thread for those of us trying to lean up for the summer. We would all start it with a progress picture and a post regarding the goals, and state if we are doing 4-12 weeks, I am thinking 8 weeks for myself. If we start this it will kick off May 1st with our progress pictures, but I will put up the thread before hand so we can get people in. Then we can all kind of go in and support each other, hold each other accountable for taking our pics, compliment one another on progress and even talk some trash on who is going to come out the best on the other end. We could also make it just 8 weeks and treat it like a transformation competition if we wanted. I have always found i make the best progress in situations like these and normally anyone who joins in does really well too!

If anyone is interested let me know!!!

 

[MrKleen73]

Just yesterday I told my wife I'm so tired of how crappy everything has become that if we win the lotto I'm investing millions into R&D to start an appliance company with a minimum 10 year warranty!! Our fancyass new dishwasher died on us 1 week after the 1 year warranty expired. luckily, we got it at Costco which came with free extended warranty but I'm still not OK with an appliance dying that fast, especially considering we probably only run it a couple times a week since 3 of our 4 kids are moved out!

Oh yeah that is frustrating! I had that happen but then found out it was a sensor at the top of the door was not making enough contact. The guy just pushed the top of the machine down a little so it made better contact and it started working again. Now I know the trick. Mine was a scratch and dent model so was not as upset as I could have been. I am guessing it might have gotten bumped good and flexed the top of the machine a little or something.

Oh yeah man, don’t get me started on appliances that cost an arm and a leg and then you do good to get 5 years out of them. They definitely don’t make things like they used to. Stuff is getting smarter and smarter but also way more fragile.

Oh yeah lots of money in all of these extended warranties and if you don't make things to break easily you can't get people to buy them since they really are almost never needed on a high quality product. Great profit margin but they need to make the fear somewhat real to get you to purchase but probably never need the service. Similar to why I think we don't have a real cure for cancer. It would just wreck a huge portion of the economy, at least in the medical area.

You could probably still pull the olive green appliances from the late 60s and 70s out of my grandmas house, fire them up and have them last longer than a brand new whirlpool or viking today!
my buddy bought his moms house when she moved out of state. he was excited about the $25,000 appliance set up in the kitchen. all Viking products. top of the line. within 2 years he had spent enough to repair them all that he could have bought all new appliances of a "lesser" brand again. I'm tired of things not lasting!! I'm in manufacturing. if my products were that poorly built I'd be out of business overnight!

Yep! No doubt!

 

[MrKleen73]

Just broke my fast with a double meat rotisserie chicken flat bread from Subway, plus half a can of Serious Beans Bacon and Jalapeno beans.

Meal Macros look great for my goals today! I will eat the 2nd half after my walk.

 

[Dustin07]

Also, I have been talking to @Dustin07 about setting up an accountability thread for those of us trying to lean up for the summer. We would all start it with a progress picture and a post regarding the goals, and state if we are doing 4-12 weeks, I am thinking 8 weeks for myself. If we start this it will kick off May 1st with our progress pictures, but I will put up the thread before hand so we can get people in. Then we can all kind of go in and support each other, hold each other accountable for taking our pics, compliment one another on progress and even talk some trash on who is going to come out the best on the other end. We could also make it just 8 weeks and treat it like a transformation competition if we wanted. I have always found i make the best progress in situations like these and normally anyone who joins in does really well too!

If I "have" to post a before pic than i'll need another week to relearn photoshop

Oh yeah that is frustrating! I had that happen but then found out it was a sensor at the top of the door was not making enough contact. The guy just pushed the top of the machine down a little so it made better contact and it started working again. Now I know the trick. Mine was a scratch and dent model so was not as upset as I could have been. I am guessing it might have gotten bumped good and flexed the top of the machine a little or something.

Oh man I bet mine is something dumb like that. I tried doing a "reset" on it with flipping the breaker (because the plug is impossible to get to without removing the whole machine) and that actually worked for 75% of a cycle oddly enough... so it's something funky in the electronics...

 

[MrKleen73]

If I "have" to post a before pic than i'll need another week to relearn photoshop



Oh man I bet mine is something dumb like that. I tried doing a "reset" on it with flipping the breaker (because the plug is impossible to get to without removing the whole machine) and that actually worked for 75% of a cycle oddly enough... so it's something funky in the electronics...

Well if you are going to photoshop it make yourself look fatter then it will look like much better progress! LMAO!

I sure hope so but at least it is covered under the extended warranty!

 

[Dustin07]

I'm gonna see if I can wiggle into my wifes yoga pants for some fitspo pics for y'all

 

[MrKleen73]

You're gonna look like a speed skater in those tights Stud!

 

[akboom87]

I’m in!

 

[MrKleen73]

I’m in!

Excellent! We have 3 now, will keep trying to get more and open up to people outside our little group here next week. The more the merrier.

 

[akboom87]

Excellent! We have 3 now, will keep trying to get more and open up to people outside our little group here next week. The more the merrier.

Yeah I think this is a great idea and will keep all involved motivated and most of all have fun!!

 

[Dustin07]

I'm already prepping my wife for my pending insanity in May lol.
I "might" go to vegas for a business event happening down there and my thoughts are that I can adjust my ADF to a 48hr+ if I can't find a gym etc if need be.

 

[Rocket3015]

I like Vegas , there is no better place to people watch

 

[Dustin07]

I like Vegas , there is no better place to people watch

you know as a country bumpkin I still love to see the big bizarre buildings in Vegas and even in Seattle. watching the weird old school vegas hotels slowly get replaced by the modern all glass looking buildings is a little sad but that city grows so fast it looks different every year!

 

[MrKleen73]

4/19/23 - Morning Weight 211 - Looking right on track here. Hitting 211 after a full day of feeding is right on target for possibly breaking into the 209.x area this week.

Deadlift Session

Pre-Workout - OL Oracle @1.5 scoops
Intra Drinks Country Time Lemonade Mix 37g, Dextrose 39g = 76g carbs
Gatorade Zero Protein Packet - 1 = 10g whey isolate protein - I started drinking these alternating them about 15 minutes before getting started, and then throughout the session until I drank half of each then combined them into one shaker.

Walk - 15 minutes

Jefferson Curls - Tempo = 4-2-4-2 -
25lb plate x10 x 3 sets - This felt great! My entire posterior chain was awake and warmed up after these.

Conventional Dead Lifts
Warm Up - DOH - 135x10
Work Sets - 225x8, 315x8, MG 365x8, Add Versa Grips 365x8 @RPE9.75 - Whew! This one ended up being a bit of a grinder. I probably should have put it down at rep 6 or 7 if shooting for an RPE8. I went from what felt like an RPE 7.5 maybe an RPE8 to like a 9.75RPE on the last rep. However, I was already in the middle of it and wasn't giving up then.

IronTec Leg Press -
225x20, 315x20, 315x20, 335x17 - Kept tempo controlled on the positive and about 3 second on the negative. This attachment surprises me how brutal it can be every time I use it. It is such a different feel. At the bottom the knee angle is greater than you can achieve on most leg extension machines. The hamstrings even get a stretch at the glute/ham tie in it is so deep. Then at the top there is more stretch for the hamstring while under a TON of tension! The tension is highest as you approach the lock out. It is a great attachment for destroying the thighs. When I got off of the machine my legs were just full on wobbly and so pumped!!!! Even my adductors were toast and I am not even sure how that works out since the foot plates are pretty close together and small.

Great session! This was a very simple session but I increased volume pretty drastically on the Deads. I went from 7920lbs including warm ups to 11510lbs. It is no wonder I was just toast after the last set! Lower back was done! Not too far, just done!!! Then the burning from high rep Leg Press all throughout my thighs with the leg press just finished everything off!

Nutrition for yesterday

================================================================================

I'm already prepping my wife for my pending insanity in May lol.
I "might" go to vegas for a business event happening down there and my thoughts are that I can adjust my ADF to a 48hr+ if I can't find a gym etc if need be.

That would be a smart move! At least the thread will be in the back of your mind keeping you away from too much drinking and overeating with all the great food!

I like Vegas , there is no better place to people watch

I don't know, Venice Beach is a pretty good spot too!

you know as a country bumpkin I still love to see the big bizarre buildings in Vegas and even in Seattle. watching the weird old school vegas hotels slowly get replaced by the modern all glass looking buildings is a little sad but that city grows so fast it looks different every year!

It is so funny hearing you say that they are big buildings. My first time there as we were pulling up to the strip I was so underwhelmed by it because I expected everything to be so much bigger. My building I work at is 55 stories, so it is bigger than anything in Vegas, and isn't even close to the tallest building in downtown. Now once i was walking around and enjoying the place it was bigger than life but upon pulling up to it I was shocked how small everything was.

 

[Dustin07]

Gatorade Zero Protein Packet - 1 = 10g whey isolate protein - I started drinking these alternating them about 15 minutes before getting started, and then throughout the session until I drank half of each then combined them into one shaker.

so my gatorade zeros from costco I think say 5 or 10 cals on them. what are your thoughts on incorporating those on fasting days? I have read that diet coke will break a fast because the artificial sweeteners can induce insulin response (0 calorie) however I've also read that this is not true.

I THOUGHT huberman said a 5 calorie sugar free redbull is fine because it "might" break your fast but only incredibly briefly and inconsequentially. other people of course say a calorie is a calorie, fast ruined.

when I did that 48hr fast last week the scale tipped down I think 9lbs in 2 days, probably 1-2 of actual fat. I did allow myself diet coke one evening, seemed fine to me?

Work Sets - 225x8, 315x8, MG 365x8, Add Versa Grips 365x8 @RPE9.75 - Whew! This one ended up being a bit of a grinder. I probably should have put it down at rep 6 or 7 if shooting for an RPE8. I went from what felt like an RPE 7.5 maybe an RPE8 to like a 9.75RPE on the last rep. However, I was already in the middle of it and wasn't giving up then.

well yeah, that's a fair amount of volume over 300lbs lol.

It is so funny hearing you say that they are big buildings. My first time there as we were pulling up to the strip I was so underwhelmed by it because I expected everything to be so much bigger. My building I work at is 55 stories, so it is bigger than anything in Vegas, and isn't even close to the tallest building in downtown. Now once i was walking around and enjoying the place it was bigger than life but upon pulling up to it I was shocked how small everything was.

haha well I come from a town with ordinances that limit construction to 2 stories. "views" are protected, and even Seattle being our big city isn't that big! Houston's population is like 3x Seattles!

 

[MrKleen73]

so my gatorade zeros from costco I think say 5 or 10 cals on them. what are your thoughts on incorporating those on fasting days? I have read that diet coke will break a fast because the artificial sweeteners can induce insulin response (0 calorie) however I've also read that this is not true.

I THOUGHT huberman said a 5 calorie sugar free redbull is fine because it "might" break your fast but only incredibly briefly and inconsequentially. other people of course say a calorie is a calorie, fast ruined.

when I did that 48hr fast last week the scale tipped down I think 9lbs in 2 days, probably 1-2 of actual fat. I did allow myself diet coke one evening, seemed fine to me?



well yeah, that's a fair amount of volume over 300lbs lol.


haha well I come from a town with ordinances that limit construction to 2 stories. "views" are protected, and even Seattle being our big city isn't that big! Houston's population is like 3x Seattles!

@Dustin07 I don't think that would be an issue regarding 5-10 calories. Martin Berkham, the originator of Lean Gains Fasting protocol said not going over 50 calories barely breaks the actual fast hormone-wise, and insulin drops so fast that you get right back into full on fasting levels almost immediately. He actually recommends that if you train in the morning to have 5-10g of aminos before training and then every 2 hours after until you officially break your fast. I did this with great results. I did not notice any slow down in fat burn or anything. However I did not use them at all on Burn days where the goal was maximal fat loss for the day. Also, let's not pretend during fasting and foraging that our ancestors did not eat anything at all. Even if it was just some form of vegetation that lived in their area.

Secondly, to my knowledge, the only artificial calorie free sweetener that has ever been shown to increase insulin release in any measurable way was Sucralose, and this was ONLY if other food and specifically carbohydrate was ingested with it. It had absolutely no effect when used on it's own with no other food. Insulin does not respond to sweetness, your veins do not have taste buds. Nutrients in the blood, specifically blood sugar increase insulin release, not sweetness. It is just something people holding onto their superstitions use to point out something they don't agree with, or they are just woefully ignorant of the recent studies verifying this information.

Yeah, no doubt on the volume, that was almost a 4000lb increase over my last deadlifting session! BOOM!!!!!

 

[Dustin07]

every thing you said is reasonable and feels like "common sense" to me but in this day and age of questionable studies and people looking for hacks I have to sometimes take a step back and reassess what I "know" vs what I "think".

 

[MrKleen73]

every thing you said is reasonable and feels like "common sense" to me but in this day and age of questionable studies and people looking for hacks I have to sometimes take a step back and reassess what I "know" vs what I "think".

Agreed, it is hard to tell, and the mind is a magical thing. I wouldn't be surprised if someone was convinced of this that they couldn't manifest higher insulin levels via placebo effect, but not sure if that is possible.

 

[Dustin07]

Agreed, it is hard to tell, and the mind is a magical thing. I wouldn't be surprised if someone was convinced of this that they couldn't manifest higher insulin levels via placebo effect, but not sure if that is possible.

coincidentally I've seen that stated many times; that people get fatter on artificial sweeteners because of the cravings they create lol. (like going to mcdonalds and having a diet coke)

but I believe that time and time again studies show artificial sweeteners to be correlated with lower bodyfat individuals and the only health risks associated require such incredibly high doses that you'd have to dedicate your life to ingesting artificial sweeteners all day long every day.

 

[MrKleen73]

Actually the scientific reviews that show that most people who use artificial sweeteners gain weight is because there are millions of fat people who drink all of the diet sodas and fake sweeteners that are obese due to their poor eating habits that have not changed their eating habits other than having diet coke and using artificial sweeteners but never change their other eating habits. These are done via polls, not an actual controlled scientific study.

I mean how many times do you hear of people ordering a double meat burger combo with large fries and a diet coke... Sure that diet coke saves them another 600 calories or whatever but it doesn't change the fact they are eating a 1800- 2100 calorie meal and if they eat much of anything else that day they are sure to be in a surplus.

I have never had any artificial sweetener and caused myself a craving. Not even once.

 

[Hyde]

Actually the scientific reviews that show that most people who use artificial sweeteners gain weight is because there are millions of fat people who drink all of the diet sodas and fake sweeteners that are obese due to their poor eating habits that have not changed their eating habits other than having diet coke and using artificial sweeteners but never change their other eating habits. These are done via polls, not an actual controlled scientific study.

I mean how many times do you hear of people ordering a double meat burger combo with large fries and a diet coke... Sure that diet coke saves them another 600 calories or whatever but it doesn't change the fact they are eating a 1800- 2100 calorie meal and if they eat much of anything else that day they are sure to be in a surplus.

I have never had any artificial sweetener and caused myself a craving. Not even once.

I completely agree with this; the people are obese because they are still at McDonald’s eating hypercaloric meals overall. The diet soda is the better move, but it doesn’t undo the other calories. When I was trying to get as heavy as possible, I went to McDonald’s and buffets as often as I could afford, nearly daily, and when I did I ordered sugar soda! Because that was the point; weight by any means necessary. And most of the other customers were fat! It’s just a math equation of energy relative to their metabolic need.

I will say that most diet sodas DO give me further sweet cravings; it is undeniable. But that doesn’t make them bad universally, just contextually for myself - if I don’t overeat, there will be no issue despite consuming them.

Regarding the super low calories during a fast, if I am doing very extended fasting for autophagy benefits like I just did, I do not consume anything outside of water, black coffee, tea, and electrolytes. I don’t want to risk muddling with those. But from a fat loss perspective, the most important thing is to keep the fast going - that means you are not consuming calories, and you can be sure you are losing fat. I wouldn’t do this to my gut, but drinking diet Mountain Dew exclusively would still produce significant fat loss.

 

[MrKleen73]

I completely agree with this; the people are obese because they are still at McDonald’s eating hypercaloric meals overall. The diet soda is the better move, but it doesn’t undo the other calories. When I was trying to get as heavy as possible, I went to McDonald’s and buffets as often as I could afford, nearly daily, and when I did I ordered sugar soda! Because that was the point; weight by any means necessary. And most of the other customers were fat! It’s just a math equation of energy relative to their metabolic need.

I will say that most diet sodas DO give me further sweet cravings; it is undeniable. But that doesn’t make them bad universally, just contextually for myself - if I don’t overeat, there will be no issue despite consuming them.

Regarding the super low calories during a fast, if I am doing very extended fasting for autophagy benefits like I just did, I do not consume anything outside of water, black coffee, tea, and electrolytes. I don’t want to risk muddling with those. But from a fat loss perspective, the most important thing is to keep the fast going - that means you are not consuming calories, and you can be sure you are losing fat. I wouldn’t do this to my gut, but drinking diet Mountain Dew exclusively would still produce significant fat loss.

I can definitely see how something sweet could set off a craving for other sweet things. I just haven't had the experience myself when sugar is not involved. I don't think that craving is insulin related in nature so much as craving the sweetness itself while in a major caloric restriction.

Agreed, if the main goal is autophagy then 0 calories, and longer fasts is the way to go, but if just fat loss, I don't see it being a major contributing factor due to my past experiences.

I forgot to put my macros up for yesterday, so here they are. I have noticed that on my Build days I have been climbing the calories up a little. I see improved performance with the extra 200-300 calories on those days. I think with 2 36 hour fasts a week plus intra day IF on all other Burn Days is still creating a massive deficit. Plus my volume increases and almost daily hour+ long walks have to be taking up more energy...

 

[Dustin07]

I mean how many times do you hear of people ordering a double meat burger combo with large fries and a diet coke

Don't tempt me, my fast is over in like 3 hrs lol

I will say that most diet sodas DO give me further sweet cravings; it is undeniable. But that doesn’t make them bad universally, just contextually for myself - if I don’t overeat, there will be no issue despite consuming them.

Regarding the super low calories during a fast, if I am doing very extended fasting for autophagy benefits like I just did, I do not consume anything outside of water, black coffee, tea, and electrolytes.

I can definitely see how something sweet could set off a craving for other sweet things. I just haven't had the experience myself when sugar is not involved. I don't think that craving is insulin related in nature so much as craving the sweetness itself while in a major caloric restriction.

I think this has to be a person by person thing. When I was a fatboy I had my fair share of ice cream for sure, but I can't recall craving candy and sweets like my wife did. the things that made me a fatboy was that I knew how to make a thick plate of nachos with a full layer of cheese hitting every single chip and when they were gone, I knew how to make a second full plate of nachos with a full layer of cheese hitting every single chip

most people tell me I'm wrong and it's gross, but I far prefer the flavor of say a diet coke or diet pepsi over regular pepsi or coke IDK why. I mean I probably have a diet soda 1-3 times a month however......... I do get those mini sugar free redbulls and the gatorade zeros. both of which are "sugar free" but have 5-10 calories.

I'll probably stick with diet cokes or maybe if I'm a really good boy try not even thoughs and just sparkling water the first week of ADF to see how it goes.

you guys were just adding table salt to water for fasting electrolytes weren't you? I'd be wise to make sure I have salt or something at work

 

[MrKleen73]

Don't tempt me, my fast is over in like 3 hrs lol





I think this has to be a person by person thing. When I was a fatboy I had my fair share of ice cream for sure, but I can't recall craving candy and sweets like my wife did. the things that made me a fatboy was that I knew how to make a thick plate of nachos with a full layer of cheese hitting every single chip and when they were gone, I knew how to make a second full plate of nachos with a full layer of cheese hitting every single chip

most people tell me I'm wrong and it's gross, but I far prefer the flavor of say a diet coke or diet pepsi over regular pepsi or coke IDK why. I mean I probably have a diet soda 1-3 times a month however......... I do get those mini sugar free redbulls and the gatorade zeros. both of which are "sugar free" but have 5-10 calories.

I'll probably stick with diet cokes or maybe if I'm a really good boy try not even thoughs and just sparkling water the first week of ADF to see how it goes.

you guys were just adding table salt to water for fasting electrolytes weren't you? I'd be wise to make sure I have salt or something at work

@Dustin07 Yeah, I definitely get major sweet tooth with sugary things for sure. Type 2 diabetes runs in my family, and I have definitely suffered from hyperinsulinemia, and the resulting crash when my blood glucose gets annihilated. Part of the reason I have migrated toward mostly IF is that it limits my exposure to insulin. However, fatty and salty foods have a tendency to be my downfall too. Not a lot I like more than pizza. I could eat it for days on end. Same with lasagna, if we get one of those 12 serving Stouffer's Family pans, I can easily down 1/3-1/2 of the pan in one night if I am not paying attention to calories and just enjoying myself.

As far as during fasting, I really enjoy Topo Chico while at work instead of the diet sodas and stuff. I get all the hydration from it, and none of the bad things added to the diet sodas that my liver and kidneys may have to deal with. As a plus I still get the benefit of the gassy drink making my gut feel a little more full than regular water. I still drink the Dasani they have up here for us too, but this is a great break, or something to go to when just a water sounds way too boring. I actually consider myself pretty lucky one of our main clients is Coca Cola and we get free Coca-Cola products here at work. So the Topo Chico is free to me even in the glass bottles which is by far the best way to get a Tope Chico, or any carbonate beverage other than maybe some well mixed fountain drinks.

 

[Dustin07]

Part of the reason I have migrated toward mostly IF is that it limits my exposure to insulin. However, fatty and salty foods have a tendency to be my downfall too. Not a lot I like more than pizza. I could eat it for days on end. Same with lasagna, if we get one of those 12 serving Stouffer's Family pans, I can easily down 1/3-1/2 of the pan in one night if I am not paying attention to calories and just enjoying myself.

I find a lot of what you said super relatable. however if that lasagna is day old and out of the fridge I'll eat twice as much lol. Something about pizza and lasagna that are both better as leftovers to me

but more than anything else in the world my biggest weakness is always tortilla chips with absolutely anything. bean dip, guac, salsa, cheese, any thing. I've dipped chips into salads, soups, anything and everything lol

 

[MrKleen73]

I find a lot of what you said super relatable. however if that lasagna is day old and out of the fridge I'll eat twice as much lol. Something about pizza and lasagna that are both better as leftovers to me

but more than anything else in the world my biggest weakness is always tortilla chips with absolutely anything. bean dip, guac, salsa, cheese, any thing. I've dipped chips into salads, soups, anything and everything lol

Dude, so much me! I can really wreck shop on some tortilla chips, nice high salt and fat content. I have to count out 10-20 chips and put them on a plate and only allow myself that much if I want to have them at a restaurant. Otherwise they will be back out refilling the chip bowl 5 times before the food gets there and I may or may not still be hungry! I actually love to scoop chili out with tortilla chips, or Fritos Scoops too. I normally don't even allow myself to get started there. I actually had chili last night and used pretzel crisps as my spoon to bump up my carbs post workout.

 

[MrKleen73]

Walking the Bayou - 50 minutes - I got some sun out there too, its a win win!

 

[Dustin07]

Dude, so much me! I can really wreck shop on some tortilla chips, nice high salt and fat content. I have to count out 10-20 chips and put them on a plate and only allow myself that much if I want to have them at a restaurant. Otherwise they will be back out refilling the chip bowl 5 times before the food gets there and I may or may not still be hungry! I actually love to scoop chili out with tortilla chips, or Fritos Scoops too. I normally don't even allow myself to get started there. I actually had chili last night and used pretzel crisps as my spoon to bump up my carbs post workout.

Sometimes when we go out my wife and I will literally say maybe we shouldn't do Mexican tonight cause they'll keep bringing us chips

 

[akboom87]

Looking at your macros @MrKleen73 do you normally shoot for the 290-300 g carbs? I’ve been struggling trying to find a goal for carbs. I was trying to stay 150ish but seems like I do better more in the 200 range. Granted I’m still learning the nutrition and figuring out what works. So just trying to learn more.

for instance today I’m sitting at roughly 1500 calories/223 g carbs/ 180g protein/31 grams of fat.

still planning out dinner

 

[Rocket3015]

However if that lasagna is day old and out of the fridge I'll eat twice as much lol. Something about pizza and lasagna that are both better as leftovers to me

It gets to marinate overnight and it gets better !!!!! I'm A Believer !!!

 

[MrKleen73]

Looking at your macros @MrKleen73 do you normally shoot for the 290-300 g carbs? I’ve been struggling trying to find a goal for carbs. I was trying to stay 150ish but seems like I do better more in the 200 range. Granted I’m still learning the nutrition and figuring out what works. So just trying to learn more.

for instance today I’m sitting at roughly 1500 calories/223 g carbs/ 180g protein/31 grams of fat.

still planning out dinner

@akboom87 Honestly my carb intake varies, but currently aiming for 250-350 on training days. When it comes to performance, carbs are king! Also for providing anabolism for that matter. Other than that I try to get 200-250g of protein, and the rest is filled in with fats. I have been gradually moving to lower fat and higher carbs for the performance and anabolic benefits. I was a little carb phobic for a while. However, I have learned a lot more about nutrition since then. Right now fasting a few days a week, and then a good portion of the day during other burn days, I am doing very well with this approach. I am not worried about insulin sensitivity due to the fasting, and the half of my carbs being during or within a few hours of my training session.

Just curious, how much do you weigh? That would be a big factor, and also what are your current goals. I am guessing with the 1500 calories, and you recently starting fasting that you are trying to lean up?

It gets to marinate overnight and it gets better !!!!! I'm A Believer !!!

Yes Sir! Same with chili, and I have a pot made yesterday that I am taking a few big bowls for lunch and my afternoon feeding. I think we have some spaghetti noodles for the carbs, believe it or not that is really good together, or I am going to make some rice tonight.

 

[akboom87]

@akboom87 Honestly my carb intake varies, but currently aiming for 250-350 on training days. When it comes to performance, carbs are king! Also for providing anabolism for that matter. Other than that I try to get 200-250g of protein, and the rest is filled in with fats. I have been gradually moving to lower fat and higher carbs for the performance and anabolic benefits. I was a little carb phobic for a while. However, I have learned a lot more about nutrition since then. Right now fasting a few days a week, and then a good portion of the day during other burn days, I am doing very well with this approach. I am not worried about insulin sensitivity due to the fasting, and the half of my carbs being during or within a few hours of my training session.

Just curious, how much do you weigh? That would be a big factor, and also what are your current goals. I am guessing with the 1500 calories, and you recently starting fasting that you are trying to lean up?

Yes Sir! Same with chili, and I have a pot made yesterday that I am taking a few big bowls for lunch and my afternoon feeding. I think we have some spaghetti noodles for the carbs, believe it or not that is really good together, or I am going to make some rice tonight.

Started at 270 and am down to 253. Goal is I would like to see 220 ish but I don’t have a definite number I just know I’m carrying way to much fat.

I’ve got back in the groove and started cleaning up diet around end of February ish. Was trying to keep lower carb but this week I have been running 200-250 grams carbs and 200 protein 80-100 fat calories range from 1800 low days to 2500 higher days. Yeah cycling fasting at least once a week.

1500 was just morning and lunch

ended the day at 2200 calories/243g carbs/212 G protein/89 g fat.

will see how the workout goes tomorrow but feeling better with the upped carbs for sure.

 

[MrKleen73]

Started at 270 and am down to 253. Goal is I would like to see 220 ish but I don’t have a definite number I just know I’m carrying way to much fat.

I’ve got back in the groove and started cleaning up diet around end of February ish. Was trying to keep lower carb but this week I have been running 200-250 grams carbs and 200 protein 80-100 fat calories range from 1800 low days to 2500 higher days. Yeah cycling fasting at least once a week.

1500 was just morning and lunch

ended the day at 2200 calories/243g carbs/212 G protein/89 g fat.

will see how the workout goes tomorrow but feeling better with the upped carbs for sure.

Are you intermittent fasting on your other low days too like 16/8 or 20/4 or cutting calls to 1800 spread throughout the whole day?

 

[akboom87]

I was doing the 16/8 but I just wasn’t feeling great on it. So this week been playing with upper cals and higher carbs. Then maybe next week try low cals non training days, high cals training days. And do a 24hr fast over the weekend.

 

[MrKleen73]

I was doing the 16/8 but I just wasn’t feeling great on it. So this week been playing with upper cals and higher carbs. Then maybe next week try low cals non training days, high cals training days. And do a 24hr fast over the weekend.

If you aren't fasting during your low days, I wouldn't be going down to 1800 too often. You are already in a steep deficit as is and without fasting you aren't getting the muscle sparing effect that makes it okay to drop calories that low. At least not at this point in your weight loss.

The 16/8 takes about a week to get used to but probably even easier on you now that you have done a few 24 hour fasts. Another thing that helps if doing that is not going nuts with "clean eating" too much fiber or things that take longer to digest can make it hard to get your calories in and make you feel uncomfortable. Obviously meet your fiber needs, I am not saying that but a big bowl of oatmeal to break your fast could make it very hard to get the next 2 meals in later in that 8 hour window.

 

[MrKleen73]

4/20/23 - Morning Weight 208.4 - NEW LOW!!!! - I am very happy with this, I was hoping to break into the 209.x range this week and jumped over it completely!

I brought in a bunch of 93/7 turkey chili that is of course meat heavy. Going to go grab some rice from the Chinese place a block or two away to eat with it. Drive those carbs up, and get filled out for today's session.

Happy 420 to those who celebrate it!

 

[akboom87]

If you aren't fasting during your low days, I wouldn't be going down to 1800 too often. You are already in a steep deficit as is and without fasting you aren't getting the muscle sparing effect that makes it okay to drop calories that low. At least not at this point in your weight loss.

The 16/8 takes about a week to get used to but probably even easier on you now that you have done a few 24 hour fasts. Another thing that helps if doing that is not going nuts with "clean eating" too much fiber or things that take longer to digest can make it hard to get your calories in and make you feel uncomfortable. Obviously meet your fiber needs, I am not saying that but a big bowl of oatmeal to break your fast could make it very hard to get the next 2 meals in later in that 8 hour window.

Appreciate the feedback!! This is the part I struggle with is figuring out diet/ nutrition. Honestly I think I eat to little to often. That’s why part of me has wondered if I should do a 3 week block of eating a set amount of calories say 2700 and hitting carbs/ proteins etc. watch the scale see if I maintain/gain/lose and then re figure from there.

 

[MrKleen73]

Appreciate the feedback!! This is the part I struggle with is figuring out diet/ nutrition. Honestly I think I eat to little to often. That’s why part of me has wondered if I should do a 3 week block of eating a set amount of calories say 2700 and hitting carbs/ proteins etc. watch the scale see if I maintain/gain/lose and then re figure from there.

If you have been dieting for a while then 2-4 weeks at maintenance would probably do you some good. Finding your true new maintenance calories will definitely help. Plus being at a little higher calories will reinvigorate your weight loss after due to increased leptin levels.

 

[Rocket3015]

For some reason Rice from a Chinese restaurant is the best

 

[MrKleen73]

For some reason Rice from a Chinese restaurant is the best

They have those high dollar steamers to make it perfect every time!

 

[MrKleen73]

Just finished an almost 1000 calorie fast breaker! Nice and low fat, good protein content and tons of carbs!

This is 2 day rested chili with 2 cups of rice. OMG, it is soooooo good!!!!!! Chili so thick you can stand a spoon up in it!

Macros for meal - I will lower carbs a little on my next meal then get the rest in my intra, and post workout session. Should be in the 2700-3000 range at the end of the day.

I am going to take a walk here shortly. One thing I love about my job is I can go heat up a meal then study while I eat since it is a requirement of the job that we study IT related stuff throughout the week. So I do a little time on CBTNuggets and don't lose my lunch hour.

 

[Dustin07]

Chili so thick you can stand a spoon up in it!

put some chips in it!

confession; there is another really odd "food" that I love.
I'm not even sure it's food. its hard to say. but you know those cheeseburgers you get at the 7-11's or AM/PM's? something about those things man... I broke my fast last night with a 500 calorie gas station cheeseburger on my way to dinner at mom and dads

 

[MrKleen73]

The ones in the plastic sealed wrapper? Yeah maybe not even food but probably awesome after a fast!

 

[Renew1]

Oh yeah man, don’t get me started on appliances that cost an arm and a leg and then you do good to get 5 years out of them. They definitely don’t make things like they used to. Stuff is getting smarter and smarter but also way more fragile.

Oh yeah.
Look at the "new" washing machines...
From my experience, they don't last nearly as long as the old, top-load units.
Those things would almost run forever.

 

[MrKleen73]

Oh yeah.
Look at the "new" washing machines...
From my experience, they don't last nearly as long as the old, top-load units.
Those things would almost run forever.

Right, find a used 15 year old Maytag, or Whirlpool and you are set!

 

[Rocket3015]

put some chips in it!

confession; there is another really odd "food" that I love.
I'm not even sure it's food. its hard to say. but you know those cheeseburgers you get at the 7-11's or AM/PM's? something about those things man... I broke my fast last night with a 500 calorie gas station cheeseburger on my way to dinner at mom and dads

Never had one ??

 

[Dustin07]

Never had one ??

It's a delicious way to regret a decision