Maintenance, 2,400 calories, 180p, 240c, 80f. In practice, I only track calories, protein and fiber. I don't really care about the fat/carb split.

Weight loss because I'm now fat, at least 160g protein, at least 50g fat, keeping it in the 2200-2500 range overall.

I'm trying to cut a couple of kgs, but I've really been maintaining at around 2700-2800 cals. I've been going on long walks and rides in addition to training. Cutting at 2500 cals seems so easy that I never actually end up doing it!

I don't count calories but weigh myself constantly and am good at eyeballing calories. I try to get 150g of protein.

yo-yo dietier checking in.

Pro in the house

Another pro

Fattie checking in

semipro

Cutting at about 350kcal/day deficit looked like:
175p
40f
225c

Theoretically too high on protein for my bodyweight but hard to get a bunch of high quality 30g+ servings in daily without going a bit too high.

Now on maintenance:
200p
70f
250c

Again too high on protein but being diet fatigued I find upping the proteins and fats helps with cravings.

Bulking season starts in a few weeks, will add about 100g carbs 5x/week on training days.

White rice is great.

I don't count macros. I follow a complex heuristic where I eat whatever I want until clothes too tight then I eat less of whatever I want.

I take this a step further with a full Oprah diet. I eat what I want til i am fat enough to be truly disgusted with myself and then take emergency measures

So you're a professional bodybuilder?

When I was in college some of my friends had a deep fryer at their house and would deep fry random stuff like cereal. Anyway, these two girls were over their house and they deep fried dog food and gave it to them (told them it was cereal), and they raved about how great it was. Prob about as close as we will get to your “experiment”

It's a bit of a leap from dog food to dog poo!

I don't know, just a few hours of processing.

Been maintaining at about 2,150cals, 185carb, 85fat, 175protein with quite a bit more cardio than normal for me. I try to keep cals reasonable, protein over 150g and just let everything else land where it lands.

Advice needed

I've broken the metatarsal bone attached to the little toe in my left foot. Clean break and only one break are the two pieces of good news but I need to get another x ray and see a surgeon in 7 days time to see how it's healing and decide if they need to put a pin in it.

which isn't great as I have the State indoor rowing Champs in 40 days time which have been the focus of my training for months and...looking at the last 2 years times and the improvement I've been making, I'd have had a decent chance of winning my age group

I'm still holding out hope that if it heals well and doesn't need surgery, that I might be able to re-start training in a few weeks and give myself half a chance but obviously that will depend on a load of things going right.

for the time being, I need to think through ways to maintain my cardio fitness with no gym and no ability to walk, cycle or row.

Three questions

- have any of you rowed with a broken bone in your foot? if so, how was it and how soon after the break did you start?
- are there creative ways of doing sessions on the erg (I only have a row erg) without using my legs?
- any other out of the box ways to maintain my cardio fitness given gyms and pools are closed as part of our lockdown and I can't really walk, cycle or row? I do have a barbell, bench, pull up bar and weights, but I'll be relatively limited given it'll be hard to plant my feet firmly on the ground and I'm not sure dropping off the pull up bar is gonna help the foot much either.

I'm thinking my best bet is to swim laps in an ocean pool at my local beach while only using upper body but...I'm not a brilliant swimmer and it's the end of winter here so the water isn't warm. Also maybe find a flat track in a park and try to cycle on a very light gear?

any thoughts or suggestions gratefully received

https://www.concept2.com/skierg/concept2-skierg

What about one of those hand bikes? I was using one at PT, could you find/use one of those?

lol he's not to leave his ****ing house in upside down land. They can seal him inside if he misbehaves

Sorry to hear. I wish you a speedy and complete recovery.

The arm bike (aka the upper-body ergometer) Malucci mentioned comes to mind. My gym actually has them, but it's the only time I've seen them in a commercial gym. (They're more common with physical therapists.) Otherwise the battle ropes (standing if comfortable, kneeling otherwise) or swimming could work.

I'm in maintenance mode. I watch my protein intake but I don't count calories. I weigh in daily and cut out crap and excess carbs if it inches up.

Thanks both

yep there’s a few things at the gym I think would be really helpful including those hand bikes (which have been really challenging when I’ve used them in the past) but unfortunately we’re in lockdown and all gyms are closed.

Ski erg and battle ropes may be possible in a few weeks if I can access them but for right now I can’t put my weight properly on my left foot so it would be pretty unbalanced

We’ll see. I’m hopeful (maybe stupidly so) that in a week or so I might be able to row lightly

You could go for an ice cream intake pr

I like the way you're thinking

You can sit down while using a ski erg.

It was a different injury, but when I broke my shoulder, I found swimming useful. I was a bit inept at it, as moving arms are useful for most strokes. But I found ways of moving around and getting some cardio in.

Marathon season is upon us, starting tomorrow.

One of the many things Covid killed, including my Boston qualification, was marathons and this brewing of a legendary rivarly. Kipchoge vs Bekele.

Bekele whooped Kipchoge throughout the 2000s and established himself as the greatest distance runner of all time (had both 5k and 10k world record). But as these guys got old they both moved to the marathon. Where now Kipchoge has whooped Bekele real bad.

Here Kipchoge breaks the world record, at the same race yours truly makes his marathon debut and finishes about an hour later after Kipchoge (lol).



But look here, a year later Bekele is back from the dead and makes a run at that Kipchoge world record.



Amazing, guy written off and rises from retirement and relights the flame of a legendary rivalry.

And then COVID taketh, they were set to duke it possibly one last time at London 2020.

Not sure what he did, but Bekele was booted from Tokyo by Ethiopia and Kipchoge returned for more gold in August 2021.

Now Bekele races Berlin this Sunday morning. Supposedly in world record shape, but alas he got old and its gonna be hot tomorrow. Nothing will happen. BUT he is gonna race New York in November, no world record, course too tough. But I will be back there again, this time we will both pull out 2:xx:xx (lol). Finally. The beauty of marathons, you out there with the champions.

If I could only get in the same corral. That would be sweet, but I think i have to run better than 2:40. PASS. But tempting.

Hey gang, who is the mod for the H&F forum?