Two Plus Two Publishing LLC Two Plus Two Publishing LLC
 

Go Back   Two Plus Two Poker Forums > >

Notices

Health and Fitness Discussion of health and fitness

Reply
 
Thread Tools Display Modes
Old 11-06-2014, 11:49 AM   #76
cashy
we have welbeck
 
cashy's Avatar
 
Join Date: Jan 2007
Location: granit coq
Posts: 29,548
Re: Losing this gut/getting tone with ExpectedV

key points are
-long-lasting feeling of fullness
-good nutritional value


complex carbs provide both, there are many options and it's down to your preference.
you want voluminous food so a good amount of vegetables of any kind are must, carb sources that swell up(and therefore provide a lot of volume) work best on a cut, for example:
quinoa, amaranth, bulgur/couscous, sorghum, oats etc etc all provide a lot of volume for fairly little calories AND are nutritious at the same time(amaranth for example even has 15g/100 of protein).
potatoes/sweet-potatoes/beans/lentils/chickpeas good options as well.
whole-wheat (pasta) while keeping full a lot longer than white flour provides fairly little volume and is therefore inferior to the options above, still decent though.

I would also recommend to get at least 1/2 of your fat intake from unsaturated fat sources and diversify as much as possible.
Vary between different plant oils, eat fatty fish from time to time and nuts also always a good fat source. A few carb sources I mentioned above also have a reasonable amount of unsaturated fat.
cashy is offline   Reply With Quote
Old 11-06-2014, 11:53 AM   #77
SenseiSingh
banned
 
Join Date: Feb 2010
Posts: 8,380
Re: Losing this gut/getting tone with ExpectedV

Chickpeas have some elite macros
SenseiSingh is offline   Reply With Quote
Old 11-06-2014, 12:03 PM   #78
MrWookie
Don't Call Me Shirley
 
MrWookie's Avatar
 
Join Date: Feb 2005
Location: Treating my drinking problem.
Posts: 85,135
Re: Losing this gut/getting tone with ExpectedV

Quote:
Originally Posted by udbrky View Post
Cheapest ON that fits your macros IMO.

There's some really, really, really bad tasting/mixing whey out there.
Yeah, I tried a bag of some stuff from Costco once. Too sweet, and it didn't dissolve well. Went back to ON gold standard. Is there a material difference between the ON gold standard, and the ON non-gold-standard that Costco sells?
MrWookie is offline   Reply With Quote
Old 11-06-2014, 12:08 PM   #79
ExpectedV
Carpal \'Tunnel
 
ExpectedV's Avatar
 
Join Date: May 2009
Location: Orange, Gainsville
Posts: 12,181
Re: Losing this gut/getting tone with ExpectedV

Quote:
Originally Posted by Aidan View Post
Casein >> whey is total bro science afaik, just get the cheapest.
Yeah I just meant get it if he wants to make the pudding haha
ExpectedV is offline   Reply With Quote
Old 11-06-2014, 12:18 PM   #80
MrWookie
Don't Call Me Shirley
 
MrWookie's Avatar
 
Join Date: Feb 2005
Location: Treating my drinking problem.
Posts: 85,135
Re: Losing this gut/getting tone with ExpectedV

Quote:
Originally Posted by ExpectedV View Post
Yeah I just meant get it if he wants to make the pudding haha
The fact that you'd need specifically casein and not whey protein in order to make a pudding has me very curious why that is, as a biosciences PhD.
MrWookie is offline   Reply With Quote
Old 11-06-2014, 12:45 PM   #81
ExpectedV
Carpal \'Tunnel
 
ExpectedV's Avatar
 
Join Date: May 2009
Location: Orange, Gainsville
Posts: 12,181
Re: Losing this gut/getting tone with ExpectedV

Quote:
Originally Posted by MrWookie View Post
The fact that you'd need specifically casein and not whey protein in order to make a pudding has me very curious why that is, as a biosciences PhD.
Cause it's more thick, you peasant. Who the fack wants liquid pudding?
ExpectedV is offline   Reply With Quote
Old 11-06-2014, 01:47 PM   #82
Eurotrash
Carpal \'Tunnel
 
Eurotrash's Avatar
 
Join Date: Jan 2005
Posts: 25,810
Re: Losing this gut/getting tone with ExpectedV

Quote:
Originally Posted by Soulman View Post
That. OP, PM me if you'd like some vids on the big lifts from that book.
or, you know, look on youtube.
Eurotrash is offline   Reply With Quote
Old 11-06-2014, 02:36 PM   #83
Soulman
Carpal \'Tunnel
 
Soulman's Avatar
 
Join Date: Mar 2006
Location: SALTSA
Posts: 30,732
Re: Losing this gut/getting tone with ExpectedV

The SS vids bro.
Soulman is offline   Reply With Quote
Old 11-06-2014, 03:43 PM   #84
HalfSlant
Pooh-Bah
 
HalfSlant's Avatar
 
Join Date: Mar 2009
Location: Squat Rack
Posts: 5,992
Re: Losing this gut/getting tone with ExpectedV

book + videos is better than videos alone imo
HalfSlant is offline   Reply With Quote
Old 11-06-2014, 04:09 PM   #85
Eurotrash
Carpal \'Tunnel
 
Eurotrash's Avatar
 
Join Date: Jan 2005
Posts: 25,810
Re: Losing this gut/getting tone with ExpectedV

I'd agree with that. I didn't realize 1.) we were talking about the Official Rip SS Vids and 2.) they weren't easily googleable.

still tho, he'd be fine with whatever he could find on youtube.
Eurotrash is offline   Reply With Quote
Old 11-07-2014, 12:17 AM   #86
Number1Hater
Carpal \'Tunnel
 
Number1Hater's Avatar
 
Join Date: Aug 2008
Posts: 10,649
Re: Losing this gut/getting tone with ExpectedV

Just signed up for a 7 day free trial at the gym, and will be going in tonight. I'll try my best to film myself on some lifts. Excited and nervous at the same time.
Number1Hater is online now   Reply With Quote
Old 11-07-2014, 03:14 AM   #87
MrWookie
Don't Call Me Shirley
 
MrWookie's Avatar
 
Join Date: Feb 2005
Location: Treating my drinking problem.
Posts: 85,135
Re: Losing this gut/getting tone with ExpectedV

gogogogogogo
MrWookie is offline   Reply With Quote
Old 11-07-2014, 05:15 AM   #88
Number1Hater
Carpal \'Tunnel
 
Number1Hater's Avatar
 
Join Date: Aug 2008
Posts: 10,649
Re: Losing this gut/getting tone with ExpectedV

Just got back. Probably spent 40 minutes there. Customer service- F. Took a while for the guy at the counter to notice me. He thought I was a member and asked for my card. I told him I signed up for the 7 day free trial. A trainer texted me earlier saying my pass would be at the counter. Anyways the guy at the counter didn't even know what he was doing, seemed clueless and just let me in lol. No introduction to rates, sign up fees, didn't have to sign any forms, etc. Uhhh, I'm new here, shouldn't you at least try to sign me up/give me an introduction? I Yelped this place and wouldn't you know it all the feedback is negative. At least the gym is nice. Big gym. Basketball courts/4 lane swimming pool/sauna/shake bar. But only 2 squat stations and maybe like 3 bench press stations? Wat. Looks like I need to lift during the graveyard shift. This place is probably packed during peak hours.

So at first I just walked around the place for myabe 5 minutes, trying to identify where everything is set up. Found the free weights and tried out the:

Bench Press:

45lb(bar)x10
65lb x 10
75lb x 10
85lb x 8
95lb x 3

I stopped on the 3rd rep of 95lbs. I was going to need a spotter on the 4th rep and didn't have one, so I just racked up.


Squat:

45lb x 10
65lb x 10
75lb x 10
95lb x 10

I think I can do way more, but I just stopped there.


Dead Lift:


95lb x 10

Seemed super easy, and I could def add more weight to it.


Decline Bench press:


75lb x 8

I was tired from the regular bench press, so I just did 8x of 75lb to get it on video.

My arms were noodles after all this so I didn't get a chance to do the military press. I will try to get that next time. Also I can't do a single pull up or a dip. Russ has me doing these but I can't do a single one! There is this pull up/dip machine with a spotter, so I guess I will use that until I can do them 100% on my own. Also tried looking for the lying leg press/leg curl machine, but couldn't find it. I don't even know how to operate half of the machines here lol. Next time will be better. Today was just a trial run.


Form Check Videos:










Thought I got bench press but I guess not. Will get that next time I go.

I didn't realize I was this friggin weak. I'm going to dedicate hard the next 3 months to eating right, lifting 4x a week, and teh pokerz.
Number1Hater is online now   Reply With Quote
Old 11-07-2014, 05:49 AM   #89
Number1Hater
Carpal \'Tunnel
 
Number1Hater's Avatar
 
Join Date: Aug 2008
Posts: 10,649
Re: Losing this gut/getting tone with ExpectedV

Oh and here's the whey protein I got. They had this whey ISOLATE which was $10 cheaper, but only had 50 servings, so I just got this instead.



It says mix 1 scoop with 6-8oz of water. Should I add more water? Volume seems small, I drank it within like 3-4 gulps.
Number1Hater is online now   Reply With Quote
Old 11-07-2014, 05:53 AM   #90
Soulman
Carpal \'Tunnel
 
Soulman's Avatar
 
Join Date: Mar 2006
Location: SALTSA
Posts: 30,732
Re: Losing this gut/getting tone with ExpectedV

On chins, here's a handy thread on how to work up to doing them: https://forumserver.twoplustwo.com/85...inners-689433/

Check the first post in the form check thread (sticky, https://forumserver.twoplustwo.com/85...thread-961034/) to see what camera angles are useful for evaluating lifts. Pretty hard to say anything constructive about your vids from those angles really, I'll leave that to others.

Just use a ratio of water to protein which is more to your liking. I generally always mix with milk since most powders tastes infinitely better with it, ymmv.
Soulman is offline   Reply With Quote
Old 11-07-2014, 06:08 AM   #91
Number1Hater
Carpal \'Tunnel
 
Number1Hater's Avatar
 
Join Date: Aug 2008
Posts: 10,649
Re: Losing this gut/getting tone with ExpectedV

Ty.

Yeah I'll try to get better angles next time or even try to bring a buddy to film me.

As for the protein shake, 1 scoop + 6oz of water tasted really light. I will try it with milk.
Number1Hater is online now   Reply With Quote
Old 11-07-2014, 08:01 AM   #92
SenseiSingh
banned
 
Join Date: Feb 2010
Posts: 8,380
Re: Losing this gut/getting tone with ExpectedV

Try with some skim milk or something. ON is the WOAT protein taste wise, unless you ramp up the flavor by making your own recipes.


eta: actually have had worse tasting shakes but ON is the worst because of how good of a rating it generally pulls
SenseiSingh is offline   Reply With Quote
Old 11-07-2014, 09:17 AM   #93
__w__
Pooh-Bah
 
__w__'s Avatar
 
Join Date: Mar 2007
Posts: 3,598
Re: Losing this gut/getting tone with ExpectedV

+3 to the milk

Unless you're gonna go all HAM and be like "IM TAKIN THIS FOR THE BROTEIN NOT THE TASTE PUSSY". Otherwise, figure out how to make 8-16oz of milk fit your Macro's per day.
__w__ is offline   Reply With Quote
Old 11-07-2014, 09:21 AM   #94
cashy
we have welbeck
 
cashy's Avatar
 
Join Date: Jan 2007
Location: granit coq
Posts: 29,548
Re: Losing this gut/getting tone with ExpectedV

would dis-advise OP from drinking calories(protein-shakes included) anyway as it is the least saturating way to consume kcals(would use the protein-power purely to increase protein content in other food items, like oats for example)
cashy is offline   Reply With Quote
Old 11-07-2014, 09:32 AM   #95
Number1Hater
Carpal \'Tunnel
 
Number1Hater's Avatar
 
Join Date: Aug 2008
Posts: 10,649
Re: Losing this gut/getting tone with ExpectedV

Am I in calorie surplus or deficit?

Here is my macros:

40f/208c/190p
Number1Hater is online now   Reply With Quote
Old 11-07-2014, 09:38 AM   #96
marek_heinz
Carpal \'Tunnel
 
marek_heinz's Avatar
 
Join Date: Apr 2009
Location: Prague, Czech Republic
Posts: 14,027
Re: Losing this gut/getting tone with ExpectedV

thats like 1950~kcal, deficit for sure
marek_heinz is offline   Reply With Quote
Old 11-07-2014, 09:55 AM   #97
Soulman
Carpal \'Tunnel
 
Soulman's Avatar
 
Join Date: Mar 2006
Location: SALTSA
Posts: 30,732
Re: Losing this gut/getting tone with ExpectedV

#1,
protein and carbs are 4 cals/g, fat 9 cals/g.


cashy,
agreed in theory. I don't have an issue fitting in a shake with milk, the taste is infinitely better. Usually have on at the end of the day before going home from work, so obv not as relevant for OP.
Soulman is offline   Reply With Quote
Old 11-07-2014, 11:14 AM   #98
ExpectedV
Carpal \'Tunnel
 
ExpectedV's Avatar
 
Join Date: May 2009
Location: Orange, Gainsville
Posts: 12,181
Re: Losing this gut/getting tone with ExpectedV

Good first day. Decline bench looked pretty reasonable. Hard to comment on other lifts. I will email you a few examples so you know where to place video camera. Good feedback from others which I'm sure you already saw.

Re: Surplus or deficit
You are in a deficit, I estimated what I assumed what your maintenance calories would be (probably under estimated). Once you factor in calories being burnt through weight training and cardio, you are definitely in a deficit.

Re: protein+milk
I have no problem with this if it's your preference and needed to hit your protein intake. I would not recommend this if you are using this method so you can eat more sugary foods though.
ExpectedV is offline   Reply With Quote
Old 11-07-2014, 11:28 AM   #99
nuclear500
Carpal \'Tunnel
 
nuclear500's Avatar
 
Join Date: Aug 2004
Location: Madison, WI
Posts: 9,681
Re: Losing this gut/getting tone with ExpectedV

Ditch the decline bench until you're decently stronger on flat. Even then it might not be "worth" it. If anything flat + incline.


*

Ditch the large angle decline at least. Meaning for example just put a plate or two under the front of the bench so you do have an elevation of a few degrees.
nuclear500 is offline   Reply With Quote
Old 11-07-2014, 11:43 AM   #100
HalfSlant
Pooh-Bah
 
HalfSlant's Avatar
 
Join Date: Mar 2009
Location: Squat Rack
Posts: 5,992
Re: Losing this gut/getting tone with ExpectedV

squats look surprisingly good... i only did 5x95 my first time
HalfSlant is offline   Reply With Quote

Reply
      

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off


Forum Jump


All times are GMT -4. The time now is 01:05 AM.


Powered by vBulletin®
Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.
Copyright © 2008-2017, Two Plus Two Interactive
 
 
Poker Players - Streaming Live Online