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Exercise and Fitness: Keep On Keepin' On

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I just looked at my food tracking app and last week I averaged 278 g carbs, 103 g fats, and 70 g protein. The week before was 280 g carbs, 126 g fats, and 97 g protein. So yeah without dedicated effort I don't just casually reach 100 g of protein. (My only thing I'm targeting right now is total calories.)

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In general I go about 160-170g protein, 150g carbs, and 45g fats. But I'm on a fairly restrictive diet. In general the goal is 1:1 protein and carbs for me, largely fruit and veggies. 

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4 hours ago, كالدب said:

So it's damaging to people who already have kidney issues not to the general population as your first statement implied. Second link doesn't work for me I'll try again later. 

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Just now, lessthanluke said:

So it's damaging to people who already have kidney issues not to the general population as your first statement implied. Second link doesn't work for me I'll try again later. 

Yeah, that's fair, though a number of docs are worried about the long-term effects of high-protein diets on people who might be susceptible to kidney issues. And even then we're probably talking about 50-60% of calories being protein. 

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My current macros are around 250p 500c 100f. In the past I tried 300+ protein but I didn't notice any performance benefit at all. 

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1 hour ago, كالدب said:

Yeah, that's fair, though a number of docs are worried about the long-term effects of high-protein diets on people who might be susceptible to kidney issues. And even then we're probably talking about 50-60% of calories being protein. 

Is it possible that this is just a side effect of, well, the 80's? My understanding is Bruce Lee was the one who popularized protein shakes, and by protein shakes I mean throwing meat in a blender and drinking it. That can't be good for you. 

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19 hours ago, Tywin et al. said:

Is it possible that this is just a side effect of, well, the 80's? My understanding is Bruce Lee was the one who popularized protein shakes, and by protein shakes I mean throwing meat in a blender and drinking it. That can't be good for you. 

Well, the science behind it is kind of simple: human kidneys aren't built like a carnivore's, and processing that much protein means they're working harder than typical. The 'fad' of eating a lot of protein overall is somewhat new as far as a diet goes, and the science is still out, but they're concerned. 

Chances are that as long as you're consuming a good balance you'll be fine. 

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Here's a study showing a high protein diet isn't bad for you: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1262767/

How much protein should you be consuming? Roughly .8-1g per pound of lean muscle (not body weight) https://examine.com/nutrition/how-much-protein-do-you-need/

What kind of protein you intake matters, protein powders break down quickly, but proteins from meat and eggs break down slower allowing better absorption: https://www.ncbi.nlm.nih.gov/pubmed/16779921

Eating 60 grams of protein in a meal spikes protein synthesis ~double that of 30 grams which is ~double that of 15 grams: https://www.ncbi.nlm.nih.gov/pubmed/23260197/

Your stomach actually slows down the digestive process when it detects protein so it can absorb more of it: http://www.ncbi.nlm.nih.gov/pubmed/12646289

Protein turnover is the same whether consumed all in one meal, or over the course of many meals: http://www.ncbi.nlm.nih.gov/pubmed/10867039

I mean.... there's a TON of research on the subject.  

 

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A LOT of work lately, and lots of social commitments, especially weddings and weekend trips to visit friends outside the city.  I'm so exhausted that I've had ~6 hours of uninterrupted sleep lately rather than the usual four hours followed by 2 hours of frustration that I can't sleep through the night followed by another hour of actual sleep just in time to be rudely awakened by the alarm clock.  There seems to be a sweet spot where if I get really exhausted then I can actually sleep.  But I can't get this sleep until I'm truly exhausted.  Plus, when I get really exhausted then junk food happens.

I'm still getting to the gym for my two usual upper body sessions, one of each weekly.  Going well but a bit rushed for want of time.  My legs sessions are still on hold while I wait for this hamstring strain to recover.  Despite four weeks of rest, it still bothers me and seems to flare up some days for no reason.  I wonder if my sleep position at night is a contributor.

 

Thanks @aceluby for posting those links.

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Yesterday I took part in my first crossfit competition.

My box organizes one every year but I didn't take part last year.

There were thirty of us, ten of which were in my category. I made it to the finals, but that was it. Ended up fourth (a fancy way of saying "last in the finals" :lol: ) which was pretty good given I had no expectations to begin with. I like to joke that I won the masters division. :lol:

Downside is that I'm sore all over today and my hands are torn to shreds. Had some issues with calluses already and just made it worse by competing.

All in all, it was a fun day, even though it was a long one.

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Welp.... twisted my ankle really badly on Saturday just moving some gear to my car, wasn't even exercise related.  Looked like an orange was where my ankle bone should be.  So no barre, no yoga, no softball, and no bike riding for the next week or two at least; possibly longer.  Will have to try and get in as many one-legged pushups, situps, and punches as I can to get some sort of exercise and I don't balloon up or get soft during this mandatory rest period.  Feeling pretty down right now, but hopefully with all the rest I'm giving it I heal up quickly.

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On 5/23/2018 at 12:43 AM, كالدب said:

As announced by my wife earlier, I hit a couple milestones:

  • I was able to comfortably wear my wedding tux for the first time in 10 years, and on my 11th anniversary. 
  • I lost 80 lbs since February.

I am not remotely done - I need to lose at least 30 more pounds and would ideally like to lose 50-60 - but it was pretty cool to be able to get in that tux again. 

This is great stuff Kal, well done! 

Meal tracking apps. I did meal tracking years ago (long before smart phones). And it worked - but ultimately I couldn't keep up the habit of keeping track. Odd, because the habit of eating never stopped ;) I installed Satchin Panda's myCircadianClock app but have yet to sign up for it - the study looks worthwhile but the app looks poor. Instead I've found it's a lot simpler for me to just take a photo of my meals. Knowing I will take a picture of what I'm about to eat subconsciously curbs any tendencies to over order or over prepare any foods.  

It's not perfect (because I need to include taking photos of what I drink - so as to reduce my alcohol consumption :) ) but it has helped me these past months. I've been slow travelling around the world and it's been an interesting challenge to maintain a balance between nutrition & training whilst enjoying the places I've visited. 

I saw mentioned above 'You can't out train a bad diet'. So true. I've come to understand that weight control is completely down to my appetites, consumption habits and my disposition at the time of consumption. 

My biggest bane is inflammation (particularly joint inflammation), when I succomb to poor choices and excess. With inflammation I lose mobility - and as a traveller I really can't afford loss of mobility. I've been too lapse in finding locations to train. Fortunately I get to walk everywhere. And I've fallen back on a push-up regime I used a few years back because it was the easiest exercise that I could do in a confined space (ie: in cramped hostels, on a yacht, in a tent). If I was to start the regime again I would change out the push up for a burpee - more joint extensions. 

I don't think I've posted here in over a year, but I do like to come back to this thread to see how folk are doing with their nutrition & training. To the regular boarders who keep this thread ticking over, thank you & keep posting. 

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Ran a race last weekend! And I didn't die! And my heels feel okay! Yay. It was not my best time ever, but it wasn't my worst time so I'm pleased. Now that the race is over, I'm dialing back on running a bit and trying to do more weight lifting. Feeling sore as hell but it's nice to change things up! I've gotten a bit fluffy lately and need to rein in my eating in order to make the most of all this exercise and summer weather. Going on a 2 week trip in a couple days that will impact that for sure, but I'm bringing along workout gear and I'm sure I'll be walking a ton as well.

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On 6/17/2018 at 1:26 PM, baxusalah said:

I like to joke that I won the masters division. :lol:

do you also play ultimate?  Because that's where im used to hearing "masters" from.  Or did cross fit appropriate that?

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Posted (edited)
9 hours ago, mcbigski said:

do you also play ultimate?  Because that's where im used to hearing "masters" from.  Or did cross fit appropriate that?

"Masters", as used in my statement, is a pretty common term for recreational competition of athletes above certain age.

In crossfit, the age limit is 35 and if you're older than that you can compete separately from the elite category. It is further broken down into age categories, but I don't know the details.

Other than crossfit, "masters" competitions are pretty common in swimming. I'm not sure about the age limit there, but you have to have at least one year break since your last elite level competition to be eligible.

EDIT:

To answer your question - since I don't know what you mean by "ultimate" (guessing it's ultimate frisbee, but not 100% sure), I'm pretty sure I don't play it. ;) 

Edited by baxusalah

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In track and field "masters" events refers to competions of non-professionals (I think) over 35 and there is a new competition class (in principle) for each 5 years. Of course there are a few professionals competing up to/around 40.

I guess it is similar with several other sports. But the terminology is fairly old in established sports like T&F. (In German the "masters" are called "Senioren" which sounds odd for people in ther late 30s or 40s.)

https://www.dlv-xml.de/Storage/EventFiles/18L00000001005102/482965.pdf

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The good: despite a busy schedule at work, including lots of travel, plus lots of weekend social commitments in summertime, I’m still getting my minimum two upper body gyms sessions per week and they’re going well.  I’ve fallen back from the PB levels I hit a couple of months ago, but only slightly.  

The bad: I’m still on a break from leg weights until this hamstring tightness feels fully recovered.  

The ugly: ridiculous levels of stress at work in recent weeks, entirely due to supposed colleagues waging petty political turf wars, has left me stress-eating junk food for three weeks now.  I feel toxic with the amount of sugar I’ve consumed.  I need to stop this now because it has started to become a habit again. 

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