[quote]flipcollar wrote:
[quote]nighthawkz wrote:
[/quote]
Is that you in your avatar?[/quote]
Jesus, no - I wish 
that’s Damien Walters. We do have similar stats in terms of height/weight though.
What resources do you have available to you for when you are planning to eat? Are you at home? Do you have access to microwaves etc?
What shoes do you wear when you squat? How do you squat?
The slow cooker is your friend here, there was an article on here not too long ago by Chris Shugart about this.
Perfect thank you I have been making the same thing in my slow cooker I need recipes.
Or this by Dan John:
[quote]
5) With the above said…any good book suggestions for diet/exercise/motivation? I love to read about this stuff.[/quote]
As I’ve said before, “Fat Loss Happens on Mondays” by Josh Hillis and Dan John is a great book about reasonable diet and reasonable workouts with the focus on fat loss[/quote]
Sounds good I will check it out thanks!
[quote]rubberducky7o3 wrote:
I wear Nike Frees when I go to the gym. I squat wide stances, knees bent outward, trying not to look up.
[/quote]
If the insides of your knees hurt, try a more narrow stance. Wide stance and knees caving in is a recipe for ligament issues.
[quote]rubberducky7o3 wrote:
- How in God’s name do you meal prep and make sweet potatoes last/stay fresh for three days? My lunch seems to always be soggy. Soggy broc, soggy sweet potatoes, disgusting/dry chicken. I will no longer be eating this meal. I hate it. I’m going to try an alternative until I figure out the secret method.
[/quote]
That does sound terrible, and a recipe for quitting your nutrition plan.
I would strongly suggest buying a few sealable plastic tubs for your lunches and making sure you have access to freezer space at home. After that, a whole world of possibilities open up. I make up large(ish) batches of one or two slow cooker-style foods every week and freeze/refrigerate them. The possibilities are pretty huge, just in the last few weeks I’ve had:
Traditional beef stew
Portugese pork and mussels
Protein packed paella
Spanish turkey and chorizo
Sweet Potato mash with chilli
Honestly, I could write a list a page long of all the different lunches you could make, but bottom line it comes down to getting some protein, some veg and some kind of sauce so it’s not dry and inedible. Job done.
[quote]rubberducky7o3 wrote:
-
How in God’s name do you meal prep and make sweet potatoes last/stay fresh for three days? My lunch seems to always be soggy. Soggy broc, soggy sweet potatoes, disgusting/dry chicken. I will no longer be eating this meal. I hate it. I’m going to try an alternative until I figure out the secret method.
-
Any suggestions on eliminating knee pain? I mean, I guess I am kind of bow-legged/pigeon toed so that doesn’t help. But honestly, there’s so much weight in my thighs I feel like my knees are caving in. Help
[/quote]
I’m guessing you’re preparing the food, then splitting it up and putting it in the fridge? The steam from the food is condensing and making the food wet. You can do a few things: make the food and let it cool, then split it up (not a great idea from a food health standpoint, but it’ll work), or put it in the fridge uncovered and wait until it cools to cover it, or put it in tupperware with a couple paper towels underneath and remove the paper towels after everything cools.
Also, par cook your food. Broccoli, for instance shouldn’t yet be at it’s brightest green before you remove it from the heat. Chicken can be left with a hint of pink inside. That way, when you reheat it it will both get warm and finish cooking.
Regarding your knees: read this article on knee valgus and see if it resonates with you at all. Knee Valgus (Valgus Collapse), Glute Medius Strengthening, Band Hip Abduction Exercises, and Ankle Dorsiflexion Drills - Bret Contreras
Ducky, Do you have know idea how Lucky you are to have so much talent chiming in here for you…Holy Shit !
You got Chris Colucci, The rampant badger, Eyedentist, Dr Pangloss, Flipcollar and dagill?
If for some reason you manage to rip Defeat from the hands of imminent victory here…you damn well F*cked UP !
Oh, and give up on the Nike Frees when you squat and deadlift. They are doing you no favors whatsoever.
Go sockfooted if you have to…
my go-to packlunch is:
-chicken breast
-cooked and cooled white rice
-avocado
The avocado and chicken breast both don’t need cooking (I buy packets of cooked chicken for convenience), so there’s no issue with condensation, and the rice gets cooked in a rice cooker and left there until cold, so it goes in the tupperware without condensation making the rest of the food soggy (cooked and cooled rice is also very good for you and doesn’t have as high a carb load of rice usually does). Covers all your bases, nutritionally. I put a little hot sauce on the chicken to make it a bit more exciting but mustard or balsamic vinegar would work too.
As for your knees collapsing in, that’s usually because of weakness in your glutes, specifically your gluteus medius (although it’s likely your gluteus maximus is weak too as it usually is).
Before squatting do a few sets of:
-side lying clams
-fire hydrants
-bird dogs
-bodyweight hip thrusts or glute bridges
That can make an almost instant difference in how your knees feel when squatting. There might also be some issues with your technique.
Hope that helps!
[quote]killerDIRK wrote:
Ducky, Do you have know idea how Lucky you are to have so much talent chiming in here for you…Holy Shit !
You got Chris Colucci, The rampant badger, Eyedentist, Dr Pangloss, Flipcollar and dagill?
If for some reason you manage to rip Defeat from the hands of imminent victory here…you damn well F*cked UP !
Oh, and give up on the Nike Frees when you squat and deadlift. They are doing you no favors whatsoever.
Go sockfooted if you have to…[/quote]
Haha I didn’t…and I can’t tell if you are being sarcastic, but thanks! I’m feeling pretty good, pretty motivated, seeing changes, and staying consistent so I’m hoping not to let anyone down here…but really I care about letting MYSELF down. But to be honest, what the hell else am I gonna do with my time ya know? I sit at home most days waiting to be called into work so I just hit the gym for fun at this point because I’m bored and tired of being cooped up all day.
[quote]Yogi wrote:
my go-to packlunch is:
-chicken breast
-cooked and cooled white rice
-avocado
The avocado and chicken breast both don’t need cooking (I buy packets of cooked chicken for convenience), so there’s no issue with condensation, and the rice gets cooked in a rice cooker and left there until cold, so it goes in the tupperware without condensation making the rest of the food soggy (cooked and cooled rice is also very good for you and doesn’t have as high a carb load of rice usually does). Covers all your bases, nutritionally. I put a little hot sauce on the chicken to make it a bit more exciting but mustard or balsamic vinegar would work too.
As for your knees collapsing in, that’s usually because of weakness in your glutes, specifically your gluteus medius (although it’s likely your gluteus maximus is weak too as it usually is).
Before squatting do a few sets of:
-side lying clams
-fire hydrants
-bird dogs
-bodyweight hip thrusts or glute bridges
That can make an almost instant difference in how your knees feel when squatting. There might also be some issues with your technique.
Hope that helps![/quote]
-
I’ve tried a few things that are working. If I have food that needs reheating, I time it so that it’s a meal I can eat at home and pop it in the oven for 20 mins on a low heat. It does better than the microwave. But that means I have been eating turkey sandwiches for lunch. How does everybody feel about sandwiches as a healthy meal? I use whole grain bread (although the soft cheap stuff) lite honey mustard (or yellow depending on what I have) and usually some spinach leaves. I tried arugula…it went terribly.
-
I will try cooling my rice before I pack it. The rice I get is the freeze-dried basmati or brown rice from Trader Joes. Cooks perfectly in 3 mins in microwave. Not sure where to get pre-cooked chicken. Do you mean the rotisserie chicken at grocery stores? Also, maybe I should check out the deli for meats. I usually glide right passed it.
-
No idea what…
-side lying clams
-fire hydrants
-bird dogs
-bodyweight hip thrusts or glute bridges
…are but I will definitely be googling and youtubing those. Thanks so much for all the advice.
RubberDucky, Actually I am being very sincere.
The above listed gentlemen have given to me correct info since 2007 even though i did not join until 2011.
You will find people here to be Honest, straightforward, and willing to give of their time and expirience…
I am glad that you are here, as most your age have their heads burried in electronic paraphanalia !
Go forth and be Strong(HER) !
[quote]Dr. Pangloss wrote:
[quote]rubberducky7o3 wrote:
-
How in God’s name do you meal prep and make sweet potatoes last/stay fresh for three days? My lunch seems to always be soggy. Soggy broc, soggy sweet potatoes, disgusting/dry chicken. I will no longer be eating this meal. I hate it. I’m going to try an alternative until I figure out the secret method.
-
Any suggestions on eliminating knee pain? I mean, I guess I am kind of bow-legged/pigeon toed so that doesn’t help. But honestly, there’s so much weight in my thighs I feel like my knees are caving in. Help
[/quote]
I’m guessing you’re preparing the food, then splitting it up and putting it in the fridge? The steam from the food is condensing and making the food wet. You can do a few things: make the food and let it cool, then split it up (not a great idea from a food health standpoint, but it’ll work), or put it in the fridge uncovered and wait until it cools to cover it, or put it in tupperware with a couple paper towels underneath and remove the paper towels after everything cools.
Also, par cook your food. Broccoli, for instance shouldn’t yet be at it’s brightest green before you remove it from the heat. Chicken can be left with a hint of pink inside. That way, when you reheat it it will both get warm and finish cooking.
Regarding your knees: read this article on knee valgus and see if it resonates with you at all. Knee Valgus (Valgus Collapse), Glute Medius Strengthening, Band Hip Abduction Exercises, and Ankle Dorsiflexion Drills - Bret Contreras
[/quote]
Thank you for the read! It was pretty confusing to someone who has never studied anatomy (I get really freaked out and queasy when the insides of bodies are talked about). But I’ve tried some of the exercises and already learning a lot!
[quote]killerDIRK wrote:
RubberDucky, Actually I am being very sincere.
The above listed gentlemen have given to me correct info since 2007 even though i did not join until 2011.
You will find people here to be Honest, straightforward, and willing to give of their time and expirience…
I am glad that you are here, as most your age have their heads burried in electronic paraphanalia !
Go forth and be Strong(HER) ![/quote]
I mean technically, my computer is electronic paraphernalia and a lot of the times I’m using my phone’s internet to get on T-Nation. But you’re welcome for not using technology to further enslave myself. I hate social media, Facebook is the devil, and I probably would use twitter wrong if I tried.
Ha but thanks for your wisdom and everyone else’s. It’s very appreciated.
Re: sandwiches,
You’ll get varying answers here. I happen to fall into the Paleo-ish camp and this would suggest avoiding bread, as it’s basically empty carbohydrates. I’d rather just eat the meat and a side of carrots, celery, or some other easily packed vegetable.
WITH THAT SAID:
Many other have built solid physiques while still eating bread, still eating high-carb, etc. Surely some people will argue that they’ve been successful while still eating bread. It’s not a deal breaker.
Honestly a turkey sandwich is a decent option, but there might be a better one. Most folks that have excess adipose are on the insulin resistant side, and would do best to limit carbs outside of the pre and post-workout period.
[quote]killerDIRK wrote:
Ducky, Do you have know idea how Lucky you are to have so much talent chiming in here for you…Holy Shit !
You got Chris Colucci, The rampant badger, Eyedentist, Dr Pangloss, Flipcollar and dagill?
[/quote]
For the record, being included in this list of names cheered me up on a pretty shitty day. These guys know their shit and have coached many people to great success on this site.
[quote]rubberducky7o3 wrote:
Haha I didn’t…and I can’t tell if you are being sarcastic, but thanks! I’m feeling pretty good, pretty motivated, seeing changes, and staying consistent so I’m hoping not to let anyone down here…but really I care about letting MYSELF down. But to be honest, what the hell else am I gonna do with my time ya know? I sit at home most days waiting to be called into work so I just hit the gym for fun at this point because I’m bored and tired of being cooped up all day. [/quote]
I think the improvements you’re showing are the direct result of the attitude you’re showing to the whole process, and its refreshing to see.
[quote]ActivitiesGuy wrote:
Re: sandwiches,
You’ll get varying answers here. I happen to fall into the Paleo-ish camp and this would suggest avoiding bread, as it’s basically empty carbohydrates. I’d rather just eat the meat and a side of carrots, celery, or some other easily packed vegetable.
WITH THAT SAID:
Many other have built solid physiques while still eating bread, still eating high-carb, etc. Surely some people will argue that they’ve been successful while still eating bread. It’s not a deal breaker.
Honestly a turkey sandwich is a decent option, but there might be a better one. Most folks that have excess adipose are on the insulin resistant side, and would do best to limit carbs outside of the pre and post-workout period.[/quote]
I think I will continue to eat sandwiches on days that I need a quick and easy lunch to pack that I know won’t suck. Because if I have a shitty lunch I’m more prone to walk over to the gas station and buy chips. Chips apparently are my guilty pleasure. But I’m also working on my self discipline. I’ve conditioned myself to eat when I’m grumpy. And usually that means eating fatty/salty/high-in-carbs foods.
Since we are on the subject of what may/may not be healthy, what are everyone’s thoughts on coffee? Body wise and health wise? I’ve heard the argument that coffee can help you lose weight and is good for you and I have heard that coffee is bad for you and stops fat loss. I drink about 2 cups of coffee a day at this point. That’s fairly moderate compared to my dad’s 5-6 cups a day. But he’s not the best “in-moderation” role model. The man works out five hours a day but also eats a bag of peachios and Swedish fish everyday. And cereal for breakfast, lunch, and dinner. But that’s a whole other story haha.
coffee is great. Drink it.
[quote]Yogi wrote:
coffee is great. Drink it.[/quote]
Seconded.
Most “coffee is bad for you” stuff is rooted in decades-old, since-disproven research that coffee would raise your blood pressure → increased CHD risk. This is bunk. Coffee has a lot more benefits than downsides. If you can handle the caffeine (shouldn’t be a problem at 1-2 cups a day), drink it. I’m generally good with 2-4 cups daily, although I do notice if I have way too much (8+ cups) I’d feel wonky.
[quote]ActivitiesGuy wrote:
[quote]Yogi wrote:
coffee is great. Drink it.[/quote]
Seconded.
Most “coffee is bad for you” stuff is rooted in decades-old, since-disproven research that coffee would raise your blood pressure → increased CHD risk. This is bunk. Coffee has a lot more benefits than downsides. If you can handle the caffeine (shouldn’t be a problem at 1-2 cups a day), drink it. I’m generally good with 2-4 cups daily, although I do notice if I have way too much (8+ cups) I’d feel wonky.[/quote]
Dear God. That’s a lot of coffee. That’s how much my dad drinks and he wonders why he can’t sleep at night haha! Okay well, I’m on to my second cup of the day guilt free I suppose.
What are everyone’s thoughts on smoking weed? I live in Colorado so it’s pretty normal to come home from work and smoke a bowl. I prefer that over a beer now. But one of my good friends who stopped smoking for a year gained a bunch of weight and she swears it’s because she stopped smoking! To be honest, smoking before the gym always pumps me up and makes the whole experience very enjoyable. Just a habit I picked up from smoking with my older brother in high school before hitting the gym. I don’t do that everyday but sometimes it is kind of fun. Just wondering where people stand on that since it’s a little less taboo nowadays.
smoking weed’s not exactly good for you, but everyone needs to cut loose every once in a while. As vices go, it’s not the worst.
Just don’t have a smoke and then eat 2 large Dominos pizzas.
I like smoking before the gym, although I don’t do it that often.
[quote]Yogi wrote:
smoking weed’s not exactly good for you, but everyone needs to cut loose every once in a while. As vices go, it’s not the worst.
Just don’t have a smoke and then eat 2 large Dominos pizzas.
I like smoking before the gym, although I don’t do it that often.[/quote]
I have pretty good self control when I smoke so that’s not a problem. But I also don’t get blown when I smoke like a teenager. It’s more for relaxing, focusing, and being productive. Unlike most people who smoke eat and snooze. But I was wondering if anyone had read any scientific studies about the effects of marijuana on the athlete or body builder or general person trying to get/stay in shape.