Diet and Workout Routines

[AuxiliaryPie]

How much sugar would you guys say is too much per day?

I got into an argument with my gf last night...she's doing this super clean diet with a bunch of colleagues and is excessively spewing all this dietary knowledge on me all of a sudden.

I am usually pretty good about calorie input vs. output and i've always been able to drop weight / put on mass quickly when determined to. The problem is i was born with a sweet tooth and only just recently started thinking about my sugar intake. When i am cutting hard (~1,000-1,250 cal deficit per day including exercise) I award myself a cheat day that are pretty excessive including lots of sweets.

Basically, I am just curious about everyone's take on sugar...have you eliminated it completely during a diet before? When cutting, are you likely to see results quicker if you also eliminate sugar vs. just running a deficit?

You can cut on 1000 Cal's a day? How long can you manage that for? I can barely string together 4 days of 1700 lol. That's impressive

Sugar is the devil in my opinion...It does nothing good for you at all (tooth decay, excessive calories, addiction, the "crash" after a high)... It's easier for me to say cuz I've never had a sweet tooth, but yeah sugar is dumb. But at the same time, nobody likes that person who just discovered their magic diet and won't shut the fuck up about it so feel free to vent here

 

[AuxiliaryPie]

I need @SixPACK to teach me his ways of going hard M-F and then fucking off on the weekend... The cutting-bulking lifestyle is lame after a while

 

[natedagg]

You can cut on 1000 Cal's a day? How long can you manage that for? I can barely string together 4 days of 1700 lol. That's impressive

Sugar is the devil in my opinion...It does nothing good for you at all (tooth decay, excessive calories, addiction, the "crash" after a high)... It's easier for me to say cuz I've never had a sweet tooth, but yeah sugar is dumb. But at the same time, nobody likes that person who just discovered their magic diet and won't shut the fuck up about it so feel free to vent here

I am with you. Sugar, and most other processed carbs, really slow down weight loss. I don't mind ditching the sugar, but good god do I love a strong beer...

Tell me more about these cutting/bulking cycles. I decided a week ago to go w a six week cut (cheat day, but otherwise 50-100g of carbs/day), then I was going to alternate to some carbs and more lifting. Do you have any good reads on the general idea?

 

[David.]

Idk exactly what you guys are talking about but cutting during the week and bulking on the weekend with donuts or beer isn't cutting bulking, it's throwing everything up in the air and hoping it doesn't fall on your head

 

[SixPACK]

Idk exactly what you guys are talking about but cutting during the week and bulking on the weekend with donuts or beer isn't cutting bulking, it's throwing everything up in the air and hoping it doesn't fall on your head

I did not say I "cut" during the week and "bulk" on the weekend. I said I don't do the "cutting/bulking" lifestyle.

My "cutting/bulking" is lifting hard for 8 weeks, then doing insanity or some other HIIT program for 8 weeks. It has absolutely nothing to do with dieting. I will eat the same during both.

I am saying my diet alone, 365, is eat healthy as hell (to my standards) during the week (ground turkey, chicken, eggs, ton o' veggies, quinoa, sweet potatoes, nuts, salads, spinach/kale smoothies, etc.) and on the weekend, it's not like I let loose and for breakfast, lunch AND dinner, have a Chipotle burrito each and a 84oz pop. But I may have Raisin Cane's for lunch. Wings or pizza for dinner.

My M-F is strictly what I stated above.

It works for me and I have no complaints about it at all. I have a bachelor party upcoming near June, so maybe about a month out, I will cut out my weekend meals, but for now, I would fuck me.

 

[AuxiliaryPie]

I am with you. Sugar, and most other processed carbs, really slow down weight loss. I don't mind ditching the sugar, but good god do I love a strong beer...

Tell me more about these cutting/bulking cycles. I decided a week ago to go w a six week cut (cheat day, but otherwise 50-100g of carbs/day), then I was going to alternate to some carbs and more lifting. Do you have any good reads on the general idea?

Idk exactly what you guys are talking about but cutting during the week and bulking on the weekend with donuts or beer isn't cutting bulking, it's throwing everything up in the air and hoping it doesn't fall on your head

my cutting/bulking is usually about 8 weeks of each... generally i cut until i go crazy not being able to add weight to the bar anymore, then i bulk and get fat and hate myself so then the cutting begins again (and they said fitness was healthy ).

Usually I just do my heavy compound lifts MWF and thats it for exercise, but i started doing 5 mile walks either outside or on the treadmill 2-3 times a week and it seems to speed up the cutting a little bit with regards to nullifying a cheat day or cancelling out a few drinks here and there. I'm gonna do some running to be more time efficient than walking once i can get some decent shoes

Honestly cutting/bulking sucks. Ideally one should get as lean as they want to be, and then just ever so slightly up their calories in order to attain fitness goals (add 10lbs to your 3x5 squat, shave 30 sec off a mile, etc) vs "bulking" in order to just gain mass in general, because a general goal will just have you getting fat IMO..you really have to train with a purpose. Bulking for the sake of getting big should only be done by skinny newbies (again IMO).

 

[natedagg]

my cutting/bulking is usually about 8 weeks of each... generally i cut until i go crazy not being able to add weight to the bar anymore, then i bulk and get fat and hate myself so then the cutting begins again (and they said fitness was healthy ).

Usually I just do my heavy compound lifts MWF and thats it for exercise, but i started doing 5 mile walks either outside or on the treadmill 2-3 times a week and it seems to speed up the cutting a little bit with regards to nullifying a cheat day or cancelling out a few drinks here and there. I'm gonna do some running to be more time efficient than walking once i can get some decent shoes

Honestly cutting/bulking sucks. Ideally one should get as lean as they want to be, and then just ever so slightly up their calories in order to attain fitness goals (add 10lbs to your 3x5 squat, shave 30 sec off a mile, etc) vs "bulking" in order to just gain mass in general, because a general goal will just have you getting fat IMO..you really have to train with a purpose. Bulking for the sake of getting big should only be done by skinny newbies (again IMO).

Thanks. A few things:

-I was wondering whether the 6 or 8 weeks of cycling was grounded in science. I picked six because I thought people who cycled steroids did 6 week cycles, and somehow 8 seems like forever whereas 6 seems manageable. When I eat well in quantity and balanced food, I lift so much better, and it shoots my testosterone/energy through the roof. I would probably still lose weight like that (or morph my body to be less fat and more muscle), but I want to lean out faster.

-I think the cutting phase sucks, but I don't mind cardio days (I think they are easier), and the phase is something that I can get through with this 3rd baby due in 5 days even if I can't have a gym routine.

-The cutting phase sucks for lifting at 530AM. No sugar in your blood just makes things difficult, but given the goals, my lifting at this point is more maintenance, and making sure that I don't get hurt again.

-I could never walk. It doesn't trip my brain chemicals. If you need shoes for running, and you would like to have decent form, I highly recommend these:

You can lift in them and feel the ground too. These will help anyone keep their RPMs at 80 or above, seeing as you cannot really land heal to toe, which is wrong, without severe pain. I probably put thousands of miles on my last pair, and they were falling apart, and then I bought new (slightly different) ones and they hurt my feet. Dammit...

-Just cooked up some edamame pasta from Costco. It was surprisingly good, given the macros: 2g fat, 22g protein, 11g net carbs. I'll keep it on rotation.

 

[AuxiliaryPie]

Thanks. A few things:

-I was wondering whether the 6 or 8 weeks of cycling was grounded in science. I picked six because I thought people who cycled steroids did 6 week cycles, and somehow 8 seems like forever whereas 6 seems manageable. When I eat well in quantity and balanced food, I lift so much better, and it shoots my testosterone/energy through the roof. I would probably still lose weight like that (or morph my body to be less fat and more muscle), but I want to lean out faster.

-I think the cutting phase sucks, but I don't mind cardio days (I think they are easier), and the phase is something that I can get through with this 3rd baby due in 5 days even if I can't have a gym routine.

-The cutting phase sucks for lifting at 530AM. No sugar in your blood just makes things difficult, but given the goals, my lifting at this point is more maintenance, and making sure that I don't get hurt again.

-I could never walk. It doesn't trip my brain chemicals. If you need shoes for running, and you would like to have decent form, I highly recommend these:

You can lift in them and feel the ground too. These will help anyone keep their RPMs at 80 or above, seeing as you cannot really land heal to toe, which is wrong, without severe pain. I probably put thousands of miles on my last pair, and they were falling apart, and then I bought new (slightly different) ones and they hurt my feet. Dammit...

-Just cooked up some edamame pasta from Costco. It was surprisingly good, given the macros: 2g fat, 22g protein, 11g net carbs. I'll keep it on rotation.

The 8 weeks is just a rough estimate for how long I can handle both cutting and bulking before getting tired of either one, in reality I just stick with it till I'm satisfied or just get tired of it and say fuck it lol. And thanks for the shoe recommendation, I'll have to check them out!

 

[Kbiz]

You can cut on 1000 Cal's a day? How long can you manage that for? I can barely string together 4 days of 1700 lol. That's impressive

I should've prefaced that I have taken vyvanse for a few years now, which basically curbs hunger completely, so that helps! I wouldn't recommend though...learning the proper way to eat on it took awhile to perfect...hundreds of mood swings and foot cramps later, i figured out the appropriate balance.

Most important part of cutting is just getting your ass moving each day somehow. Then i just make sure I curb the evening eating and make healthier eating decisions. If i can burn 500-600 calories while running, finding a way to cut the other 400 seems easy. Currently back on that kick. I even managed to run on Saturday AND Sunday...wasn't easy.

I went on a cardio kick for about 6 weeks which has lessened my strength quite a bit so i'm back to the creatine...sitting here bloated as shit this morning but it did help pump out a few extra sets yesterday. Only issue was the gym was packed with a bunch of resolutioners i'd never seen before and the ultimate bro wearing those nipple-showing tank tops working out with a fucking beanie on. Dude literally pulled out a speed ladder (didn't even know my gym had one) and started doing footwork exercises right in the middle of the gym. Fucking bros man.

 

[natedagg]

I should've prefaced that I have taken vyvanse for a few years now, which basically curbs hunger completely, so that helps! I wouldn't recommend though...learning the proper way to eat on it took awhile to perfect...hundreds of mood swings and foot cramps later, i figured out the appropriate balance.

Most important part of cutting is just getting your ass moving each day somehow. Then i just make sure I curb the evening eating and make healthier eating decisions. If i can burn 500-600 calories while running, finding a way to cut the other 400 seems easy. Currently back on that kick. I even managed to run on Saturday AND Sunday...wasn't easy.

I went on a cardio kick for about 6 weeks which has lessened my strength quite a bit so i'm back to the creatine...sitting here bloated as shit this morning but it did help pump out a few extra sets yesterday. Only issue was the gym was packed with a bunch of resolutioners i'd never seen before and the ultimate bro wearing those nipple-showing tank tops working out with a fucking beanie on. Dude literally pulled out a speed ladder (didn't even know my gym had one) and started doing footwork exercises right in the middle of the gym. Fucking bros man.

My gym, which is like 3 years old, is more packederer than last year for sure. The word is getting out and this is the consequence. The good news is that there are like 6 more 6AM free agent assquisitions, which is about a 300% increase. The bad news: the dude/barbell ratio. Today I put a towel on a rack and went to get a damn sip of water, and as I am walking back I see this herb taking my towel off, making a disgusted face b/c it's sweaty, fixing to take my rack. Nah son. That towel was there for a reason, because I have some shoulders to broaden. You want to work in? No? Oh ok, then step away from my bar and stay off my lawn.

 

[AuxiliaryPie]

Finally got a job after being unemployed for 6 months... Fitness was super hard when there wasn't shit to do all day but think about food lol. Down 1.5lbs in 3 days (I cheated big this weekend so it's not all fat loss) because my job not only has me on my feet all day, but I can only eat whatever food I pack so meeting my calorie goal is easy as fuck now. Just gotta get used to working out early as shit (6 am) again, cuz the gym is fucking packed when I drive by at night. I don't fux wit towel takers and squat rack curlers

 

[macbdog]

Finally got a job after being unemployed for 6 months... Fitness was super hard when there wasn't shit to do all day but think about food lol. Down 1.5lbs in 3 days (I cheated big this weekend so it's not all fat loss) because my job not only has me on my feet all day, but I can only eat whatever food I pack so meeting my calorie goal is easy as fuck now. Just gotta get used to working out early as shit (6 am) again, cuz the gym is fucking packed when I drive by at night. I don't fux wit towel takers and squat rack curlers

I have suffered the reverse- went from underemployed and too much time to workout/run to 60 hours a week and no time to work out for close to a year. The new 24 hour gym trend has been a godsend- a local Powerhouse with a cross training area. Have the place to myself @ 2am after shift, can even put my own music on the overhead

 

[SixPACK]

I feel for both of you...

I have to hit the gym at 6am b/c it's just too crowded after work (my work gym..)

And I am so damn busy now it is so hard waking up in the morning. Luckily today was a day off, but tomorrow morning is chest/back day. Love it, of course..who doesn't. But I am scared.

Monday's are leg days so I can get it out of the way. But my legs are STILL sore...think I may be overloading it.

Remember, I am only doing this for 5 weeks...so is it too much? It takes me about an hour/little more:

Squat - 6x 10/8/6/8/10/25 (25 reps with just bar)
Bulgarian split - 5x 8/10/10/10/8
superset into--
DB Romanian DL - 5x 8/10/10/10/8
(I actually skipped my next one cause I was running short on time)
Walking Lunges - 5x 10/12/12/12/10

Finish off workout with 300 body squats..(I only did 100 lol. Had to shower and get to a meeting)

Is that WAYY to much??

I was thinking of keeping the Squats the same..

but cutting down everything else to 3x of 8/10/8 or 4x of 8/10/10/8

3x set of walking lunges

then finish off with 100 body squats.

I am sore, but it's not like I can't walk lol.

What do you think @AuxiliaryPie @natedagg @Kbiz8288

Only a 5 week program then I am jumping straight into Insanity for 2 months..but I also don't want to overload.

 

[natedagg]

I feel for both of you...

I have to hit the gym at 6am b/c it's just too crowded after work (my work gym..)

And I am so damn busy now it is so hard waking up in the morning. Luckily today was a day off, but tomorrow morning is chest/back day. Love it, of course..who doesn't. But I am scared.

Monday's are leg days so I can get it out of the way. But my legs are STILL sore...think I may be overloading it.

Remember, I am only doing this for 5 weeks...so is it too much? It takes me about an hour/little more:

Squat - 6x 10/8/6/8/10/25 (25 reps with just bar)
Bulgarian split - 5x 8/10/10/10/8
superset into--
DB Romanian DL - 5x 8/10/10/10/8
(I actually skipped my next one cause I was running short on time)
Walking Lunges - 5x 10/12/12/12/10

Finish off workout with 300 body squats..(I only did 100 lol. Had to shower and get to a meeting)

Is that WAYY to much??

I was thinking of keeping the Squats the same..

but cutting down everything else to 3x of 8/10/8 or 4x of 8/10/10/8

3x set of walking lunges

then finish off with 100 body squats.

I am sore, but it's not like I can't walk lol.

What do you think @AuxiliaryPie @natedagg @Kbiz8288

Only a 5 week program then I am jumping straight into Insanity for 2 months..but I also don't want to overload.

Either get up earlier or shorten it. I would cut it down, and if you have time, stretch or use the roller. It seems like too much to me anyway. I mean, 21 sets plus 300 squats in an hour? It's impressive but take down the sets and then if you are bored, you can add some box jumps or cleans or snatches at the end. JMHO. I am far from an expert.

 

[natedagg]

Anyone starting to get into functional patterns. I've had bad posture my entire life and naudi aguilars ideas and techniques have really worked for me. His logic with regard to biomechanics really makes sense

Go on... tell me a little more.