So you would also avoid fattier meats alltogether if it is one of your low fst days?
That, or only eat small portions of them. I really only tend to eat meat once a day at this point, with majority of protein coming from egg whites, yogurt and supplements.
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Hehe!
Right, I’ve subscribed to this idea as well in the past. It… sometimes works. I don’t find that my hunger is truly all that informed by volume. Anecdotally, I’ve done some experiments where I just go for sheer volume that still ends up being very low-calorie and while my stomach might feel distended I never felt as if it addressed the hunger. Of course, feeling uncomfortable makes the brain put hunger aside for a while but… Your mileage may vary, of course.
The one thing I have noticed though is that if you get a semi-adequate amount of calories in (still running a deficit) and it has some volume so that it takes a while to eat it all (eat mindfully, and chew your food, let it take some time) then this is a decent strategy to not accidentally overeat. Eat until satisfied, not until stuffed.
I’m from a Scandinavian country, quark needs no introduction ^^
I don’t see your meals being all that filling on their own. Oddly, quark I can find quite filling. Maybe the one available at your stores isn’t as rich in protein but adding protein powder seems like overkill? Here it’s 11g per 100g.
I see they do in Germany what they do here as well.
So, the Swedish words for “wild” and “salmon” are “vild” and “lax”. And, there’s a fish you can buy that’s called “vildlax”, which is sometimes referred to as “chumlax” as well. This is a distinctly different species from salmon. Wild-caught salmon, is still pretty fatty. Farmed salmon, ~18g of fat/100g. Wild-caught, ~15g of fat/100g.
It’s super cheeky.
But, and I don’t want to “criticise” you here but what you have posted are things that are fairly calorie-dense.
- A protein bar is very calorie-dense, and if it’s low carb I bet dollars to donuts it’s packed with sugar alcohols (fine in moderation). Maybe try overnight oats, and if you want to reduce the carb count go for wheat germs. If you really don’t want any carbs for breakfast I recommend hard-boiled eggs that you peel the night before, and then add salsa/tzatziki (which you can make using quark!)/mustard/… and go wild with a fork and knife to cut it up. Or just… eat hard-boiled eggs as they are.
- This is okay, but if your quark is like our quark it’s notable for it’s carb content (and makes it a great pre/post-workout option).
- Pork sausages are of course very calorie dense. Lots of fat. For the same amount of calories you could have some chicken to match the protein count and have a lot of avocado which would fill you up and satisfy you (hopefully). Bigger meals that take longer to eat will (as I said earlier) allow you to actually have the time to notice “that’s enough” before eating your way out of a deficit
- This evidently works for @T3hPwnisher, and would work for me if eaten close enough to training but I’d rather have something a bit more meal-like. If convenience is a premium, two slices of bread and a tuna steak/canned tuna. Or a burrito wrap (or two) with some leanish meat.
- Decent post-workout. If you really want to get your munchies on, have 2 cups of milk, add some whey until desired consistency, and 6-7 cups of puffed rice. Maybe some honey. Fucking. Gold. Personally I’m a fiend for musli but that’s waaay more calorie dense than puffed rice so do not apply the same portion size there.
- Nothing wrong with this.
Here are two meal plans I’ve shared on the boards previously, I don’t like the meal frequency. I used the “Get Bigger” as a base for myself at one point and combined some meals,
The morning shakes never did anything for my satiety so I moved away from them. As an example of how I modified this to suit my own likes/dislikes/knowledge on the weight training day I made Meal 2 into Meal 1, added 2 more eggs, some more avocado, and replaced raw, organic coconut with coconut oil to fry in.
You seem quite busy in the morning, but you could bake eggs in the oven inside a glas meal container to have a morning omelette before you go to work.
NOTE: There’s a recurring typo in (at least) the “Get Bigger”-version. I’ve never applied the “Get Leaner”-version, if you go for tbsp (tablespoon) it’s a lot more calories.So, when you read 3 tbsp raw, organic coconut the meaning is 3 tsp (teaspoons, one tablespoon). All tbsp portions should be tsp. I’ve done the calculations. 1oz is 30 grams, in case you wanted to know.
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I genuinely don’t know how to qualify things working/not working with this honestly. I can train hard fasted, I can train hard on fats, protein, carbs, etc. I just like that meal because it doesn’t sit heavy in my gut.
That’s nice. I’m not that fortunate, I get a lot of feedback when something fails me.
But again, maybe I failed to write it this instance, but I’ve tried to emphasise this previously I believe: Those meals work if I have them really close to my workout but as a matter of convenience and nutrition I prefer to have 60-90-120 minutes between my pre-workout meal and my training and if I have that much time between a meal like that and my training I crash.
Similarly, those meals I tend to favour if eaten that close to the workout is bad because it, to borrow your phrasing, sits too heavy in the gut.
I actually can’t judge that yet. Carbs usually do the best job of satisfying my hunger but yesterday for example, the lunch I’ve had (fattier meat and low cal veggies) filled me up for a long time.
This is very difficult for me. I eat like an animal and I’m not talking about a potential lack of manners but the speed at which I stuff my face. That is especially true if I’m eating something very tasty. Also I rarely stop eating until the food is gone. So if I set out smaller portions, that’s fine. If I have a bigger one in front of me with the intention to leave half as a leftover - this will probably fail.
Yeah but our American and Australian friends don’t know (for some reason). Wayne was a big fan of Quark here and would eat it non stop (never had it before coming to Europe).
This was as much for taste as for the nutrients. From memory this quark (actually more a quark yoghurt mix, which makes it so much easier to eat) has like 3 g carbs, 1 g fat or so and like 8-9 g protein.
Yep, exactly the same, we spell it Wildlachs, haha. Not a fan but macro wise pretty great.
That’s a good idea. The protein bar was a solution born out of necessity. I was REALLY hungry before work and knew I had to work 2.5 hours before I got to eat breakfast. I didn’t prepare anything (like eggs) and made the best out of what I got.
See above. I think that’s reasonable still.
Funny you should say that but it does absolutely not. I like avocado but filling? Not at all. The sausage on the other hand fills me up a lot better than leaner meat so I don’t have to eat as much of it to feel satieated. That’s my discovery so far at least.
Sounds delicious! But a little too carb heavy for now. Also I am aware puffed rice exists but I can’t say I’ve ever seen it in a store (outside of candy). Not saying it’s not there per se.
I think I’m pretty similiar. I don’t get much of a feedback from my body or just don’t know how to interpret it, I guess.
Like what for example?
I had my pre workout meal together with a coffee and immediately headed out to train. I’m again similar to Pwn here in the regard that my pre workout nutrition doesn’t matter much. I prefer to not train fasted but can’t really tell that it influences performance directly, it’s just uncomfortable. But I have no problem training immediately after a meal.
I’m not sure if it’s fortune compared to a conditioned response. I’ve spent a LOT of time training in not great circumstances: I think it’s improved my ability to maximize my efforts under those circumstances.
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Me too. Its not as binary as my previous posts make it out to be. It’s just, certain things will on average yield more bad sessions and other habits will yield on average more good sessions.
@Koestrizer You mentioned working with weekly averages instead of just one weekly weigh-in. Just wanted to say I think that’s a smart move and something that worked well for me. This way, it’s also not a problem if you forget to weigh yourself one or two mornings a week as an average of 5-6 days will work just as well.
@T3hPwnisher Re training in not-great circumstances: I must say that with all the stuff you do around training and nutrition, the one thing I just can’t fathom is how you can train without drinking anything. If for some reason I can’t drink 1,5 litres in a 2-hour session I feel absolutely terrible.
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I would never train 2 hours, haha. I don’t allow myself that much time. It’s why my training is so dense.
Weighed in at 123,0 kg. That’s a kilo more than yesterday. This stuff is complicated, lol. I need to adjust calories down.
Finally got to train at 8 pm. Not ideal for multiple reasons but there is no skipping sessions for me.
1 overhead box squats
3 x 8 @ 30 kg
2 deadlifts
6 x 2 @ 140 kg
3 db hang snatch
4 x 3 each hand @ 32,5 kg (35 kg programmed but this was a fixed one and I didn’t want to waste time rigging one up)
4 bench press
4 x 20 @ 60 kg - the pump!!! Those sets added up quickly
5 bent over row (regular, not touching the floor)
3 x 20 @ 70 kg - I fucking hate this exercise. 20 reps is insult to injury.
6 banded wood chop(explosive)
4 x 6 each side
Notes:
- I was pretty hungry before lunch and was lucky that I got the chance to eat smth. so early. Although my lunch didn’t supress my hunger long at all. Was able to deal with it fine though. Maybe this is just an adjustment phase. Yesterday I wasn’t hungry at all.
- body is still pretty beat up from the comp. My back isn’t feeling too good but it will all come around. I just accumulated lots of fatigue and the internship situation (2 days left!) isn’t helping.
- it’s only been what… 2 weeks without deadlifts and yet I was completely out of my groove.
Food was:
6 am - 3 boiled eggs
8.30 am - Quark with protein powder
12 am - 3 burger pattys (240g total) and brokkoli
6.30 pm - whole grain wheat flakes with a spoonfull of honey and skimmed milk
10 pm - shake and 3 rice cakes
10.15 pm - lean beef and Sauerkraut
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You were correct!
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122,0 kg
Food:
6 am: 3 boiled eggs
8.30 am: Quark and protein powder (didn’t pack enough quark)
12 am: Protein bar, small salad without dressing, low fat creme cheese (hunger was really too bad so I had to have a little something)
2.30 pm: chicken breast, avocado and Sauerkraut
5 pm: flakes, honey, skimmed milk (pre tennis)
8 pm: 2 beers
9 pm: Wildlachs and Brokkoli
9.30 pm: half fat cottage cheese
Holy fuck I’m tired! Almost done with this damn internship though.
Played a tennis double for the club championships. My team partner messed up his hand punching a wall (…as you do) and had to play with his left one. Our opponents were nice enough to let me do all the serves, which is a big strength of mine anyways, so it was even more in our favour. We still lost pretty close with 4:6 and 5:7. Under normal circumstances this would have been an easy win.
Anyway my hand still hurts and it’s now clear that the pain was originally triggered by my back hand. I get by in lifting with my wraps but yeah it’s been like 4 to 6 weeks, so maybe I should do something about this.
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Oh also I got some test from a doctor’s appointment this Monday (the company doctor of my new employer).
So it turns put I am low on thrombocytes and also I have elevated protein levels in my urin as well as one other elevated thing in my urin that I am unfamiliar with. Knowing my luck this means a busted kidney or diabetes, haha. Not really laughing but I will have to check back with my physician for more tests.
Hard training can do this- did you take at least 24hours off before getting tested?
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I competed Saturday and the test was Monday. Does nutrition play a role there? Because I had a protein shake and a protein bar before (they didn’t say I need to be fasted)
Were you eating unusually high protein in the days prior?
I don’t think the shake and bar would have affected it since the fat in the bar would likely slow the processing of the protein
I don’t know really, I ate lots of food and generally eat highish in protein.
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Was it significantly elevated?
What else was elevated?
If possible, maybe wait a month and get tested and see what happens. 1 measurement says nothing
Note: take 2-3 days off training beforehand, eat lower protein in the preceding 24-48 hours
Also, if you’re worried about your kidneys, maybe consider getting some bloodwork don and looking at eGFR (kidney function measure)
If eGFR is in the middle or upper end of the “normal” range, you should be fine
I confused my doctor’s appointments. This one was from the 3rd of September - no idea what I ate or did beforehand but I wasn’t fasted.
Yes, 25 mg/dl. Normal range is below 10.
Bilirubin, 1 mg/dl. Normal range is below 0,2.
Not yet. I’m still going to ask my doc about the test results but other than that there’s no point obsessing about it.
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