Power lifter? Bodybuilder? come on in! - Page 115

CFD · 08-21-2014, 04:34 PM

This I posted in the new years resolution thread but it will take you to the link. These require some preparation so are good for a sit down meal that even your wife will enjoy

You will find a bunch of them that look like deserts, such as the high protein brownies and protein bars that you can make and freeze like the muffins I posted , then you can grab one and go.

These are also geared towards muscle building so you can cut down on the carb content on the ones that are high so the macro's are closer to 40/40/20, in case your not familiar, macro's are usually listed as carbs. proteins and then fats

http://www.camaro5.com/forums/attach...9&d=1356750805

Dznts · 08-21-2014, 04:39 PM

CFD · 08-21-2014, 04:43 PM

Quote:

Originally Posted by Dznts

He's back. lol

Sapphire · 08-21-2014, 04:52 PM

Quote:

Originally Posted by Dznts

Brian! what's up man?

Normagene · 08-21-2014, 04:54 PM

Quote:

Originally Posted by Natti337

yeah be careful with that, back surgery is no joke you can easily hurt yourself again, especially with squats and deadlifts. I'm having heart surgery next month

but luckily they said i should be back to normal and i will have no limitations, hope this is true.

Wow, Heart Surgery, that always sounds serious. Heart doctors tend to really know their stuff, I'm sure you're in good hands. They base their assessment on/outcome on how others have done. I'd be pretty comfortable and believe what they are telling you.

Stay in touch, I'll be sure to say a prayer for you. I agree with you about the recovery process. Slow and easy does it. Most folks re-injure within the first 12 months because they feel so good, like they're back to 100%, but all the minor muscles have to recuperate as well.

CFD · 08-21-2014, 04:59 PM

This will give you a basic idea on how to construct a meal to meet your macro's
. When I originally posted this it was for someone here who's caloric needs were at 1700 , try to make yours add up to 2200 and the 40/40/20 mark, it's a good starting point.

This image has been resized. Click this bar to view the full image. The original image is sized 959x1240.

Now from the list above pick an item from each category that meet the numbers above. For example we are going to do chicken for lunch, that's our protein source so a 4 oz chicken breast is 35 g protein and 5 g fat, your protein needs have been met so now pick a carb source, let's use sweet potatoes, 4 oz of sweet potatoes is 32g carbs and 2 g protein so now your protein and carbs are pretty much covered but crap, that's not enough food for my lunch so you are a little shy on carbs so pick another carb source but NOT a complex carm, pick a fiberous one like 1 cup broccoli which has 4 g protein and 8 g carbs. Some values are over and some are under but as long as the daily totals are close all is good.

Now when you cook you can and should use spices, usually no cal count and other oils sauces whatever but you must consider their calories into the pic. So if you add just 1 tabelspoon of butter on your broccoli you just added 7 g of fat and 100 cals to your meal, now you blew it, and on top of it all it's SATURATED FAT, a killer. One thing about saturated fat, new studies suggest that 1/3 of your fat cals should be saturated fats, it doesn't take much to meet that so be careful .

This is where most people screw up big time, it's just a little butter, or one piece of chocholate or a little bit of popcorn, I bring this up because if you look at the label you posted you will see that the popcorn that you thought wasn't bad screwed everything up, it has 140 cals almost half of what a full meal has, look at the fat and carb content of it. 8 g fat, 18 carbs that's all of your fat intake for a full meal and half the carbs of a full meal and what nutrient value does it have, almost none, it's like putting water in your gas tank. Pretty bad huh, well now check this out, it has 8 G SUGAR , although not a fat on an ingredient label, and by the way, that's a lot of sugar, it will be a fat on your butt after you eat it. Let me ask a question, would you put 8 heaping teaspoons of sugar in your coffee, because that's what is in your popcorn

So many people who try to be accountable and eat right have a good idea of how many cals they eat with their main foods but have no idea how many cals are in those little things and they add up so by the end of the day a little coffee creamer, 1 tsp sugar in the coffee, one lowsy piece of chocolate, a little popcorn and a bit of salad dressing just doubled your calorie intake for the whole day and it's not like it was something useful, it was fat and sugar, ever wonder why your weight hasn't changed in 3-4 years, it's those little thing you thought were ok, THEY ARE NOT OK.

Look at it like buying a car(you can relate to this lol) you have your sticker price all is cool, then they hit you with destination costs, dealer prep, taxes delivery charges whatever the car is your meal the rest is your condiments lol

CFD · 08-21-2014, 05:41 PM

Now, if you want to cut through all the work and blast away fat and can eat fairly simple here is a diet that meets your 2200 cal needs.

I've mentioned calorie tapering, this menu is a perfect example. Notice how the complex starchy carbs are eaten earlier in the day when they are more likely to be used as fuel. When eating a high carb meal at night when your activity levels have dropped you are more likely to store them as fat. If you're not burning them you're storing them.

When I first started my fat loss journey I followed this religiously, I would substitute the choices with foods from the list I posted above that met the same calorie and food categories. This along with 3 days weight training and 3 days cardio per week I melted away fat very, very quickly, gained a decent amount of muscle and my energy levels sky rocketed. If you can handle it I'm quite sure it would work for you or anyone else that can stick to it.

Sapphire · 08-21-2014, 05:46 PM

sorry I had to don't kill me

CFD · 08-21-2014, 05:48 PM

Quote:

Originally Posted by YellowCammy

sorry I had to don't kill me

How true with most people. lol

You Won't · 08-21-2014, 05:49 PM

Thanks CFD. I have never really had anyone break it down like that but I probably never really asked because I used to be able to eat whatever I wanted and never gain an oz. Those were the good ole days. Lol! I never used to really eat much fried foods until after I got married 10 years ago. I always either grilled it or baked it. My wife laughs at me to this day when I tell her I don't know how to fry things and the kids even look at me funny. Just never really cared for it and I really don't want to learn even if it is super simple. Don't get me wrong, I do like some fried foods but who doesn't. I just don't eat a lot of it. It is the same as going out to eat, now it may or may not make a difference but I always tell my wife that we need to go to an actual restaurant as opposed to a fast food place. We do go to those sometimes as well but not very often. Anyway, thanks again for helping me in the direction I am intending to go and I will definitely do my part.

You Won't · 08-21-2014, 05:52 PM

Funny Cammy

CFD · 08-21-2014, 05:56 PM

Quote:

Originally Posted by You Won't

Thanks CFD. I have never really had anyone break it down like that but I probably never really asked because I used to be able to eat whatever I wanted and never gain an oz. Those were the good ole days. Lol! I never used to really eat much fried foods until after I got married 10 years ago. I always either grilled it or baked it. My wife laughs at me to this day when I tell her I don't know how to fry things and the kids even look at me funny. Just never really cared for it and I really don't want to learn even if it is super simple. Don't get me wrong, I do like some fried foods but who doesn't. I just don't eat a lot of it. It is the same as going out to eat, now it may or may not make a difference but I always tell my wife that we need to go to an actual restaurant as opposed to a fast food place. We do go to those sometimes as well but not very often. Anyway, thanks again for helping me in the direction I am intending to go and I will definitely do my part.

You are very welcome. Cut the fast food, if you analyze the macro's you would be shocked. Instead of frying sauté with a little bit of olive oil. It is much healthier and is a good choice to meet your fat macro's

Normagene · 08-21-2014, 07:15 PM

The last competition I went to see, lifting/strength events, a coworker of my husbands, his 16 year old son was entered. Still can't believe at 16 he was benching in the 300s, Sq in the 400s and dead lifting in the 5s. That's like crazy, and his dad said he's number three in the school, so two kids are lifting even more.

Anyway, he came in second, in the body weight benching contest. Get on the scale and whatever it reads is what you're benching. He did 27 Reps, and he was the only one entered under 18, the winner was like 30 and did 36 reps of his body weight.

Now he's at some Olympic training center, maybe we'll see him get a medal someday!

The parents got him a nutrition coach, stretching coach and a lifting coach. Three people helping him out, his lifting coach is a top female Pro heavyweight bodybuilder, sorry can't remember her name. But I do remember her Arms, they were bigger than my waist.

Normagene · 08-22-2014, 10:12 AM

Just talked w/hubby, so need to correct the kids lift numbers, remember he just turned 17, and these numbers are from when he was only 16.
Bench Press: 340
Squat: 470
Dead Lift: 460

He took the Top Spot at the USA Powerlifting High School Championships.
I'll see if I can find a pic of his lifting coach. She's huge!

08-21-2014, 04:34 PM	#1597
CFD Drives: 2SS/RS L99 BLACK Join Date: Apr 2010 Location: Franklin , MA Posts: 6,696	This I posted in the new years resolution thread but it will take you to the link. These require some preparation so are good for a sit down meal that even your wife will enjoy You will find a bunch of them that look like deserts, such as the high protein brownies and protein bars that you can make and freeze like the muffins I posted , then you can grab one and go. These are also geared towards muscle building so you can cut down on the carb content on the ones that are high so the macro's are closer to 40/40/20, in case your not familiar, macro's are usually listed as carbs. proteins and then fats http://www.camaro5.com/forums/attach...9&d=1356750805 Last edited by CFD; 08-21-2014 at 04:46 PM.

08-21-2014, 04:39 PM	#1598
Dznts Anabolic Connoisseur Drives: Sold - Blown Camaro 2SS/RS LS3 Join Date: Sep 2010 Location: Oklahoma Posts: 22,094	__________________

08-21-2014, 05:41 PM	#1603
CFD Drives: 2SS/RS L99 BLACK Join Date: Apr 2010 Location: Franklin , MA Posts: 6,696	Now, if you want to cut through all the work and blast away fat and can eat fairly simple here is a diet that meets your 2200 cal needs. I've mentioned calorie tapering, this menu is a perfect example. Notice how the complex starchy carbs are eaten earlier in the day when they are more likely to be used as fuel. When eating a high carb meal at night when your activity levels have dropped you are more likely to store them as fat. If you're not burning them you're storing them. When I first started my fat loss journey I followed this religiously, I would substitute the choices with foods from the list I posted above that met the same calorie and food categories. This along with 3 days weight training and 3 days cardio per week I melted away fat very, very quickly, gained a decent amount of muscle and my energy levels sky rocketed. If you can handle it I'm quite sure it would work for you or anyone else that can stick to it. Attached Images

08-21-2014, 05:46 PM	#1604
Sapphire Drives: 2013 2SS Hot Wheels Edition Join Date: May 2013 Location: Tennessee Posts: 2,782	sorry I had to don't kill me __________________

08-21-2014, 04:59 PM	#1602
CFD Drives: 2SS/RS L99 BLACK Join Date: Apr 2010 Location: Franklin , MA Posts: 6,696	This will give you a basic idea on how to construct a meal to meet your macro's . When I originally posted this it was for someone here who's caloric needs were at 1700 , try to make yours add up to 2200 and the 40/40/20 mark, it's a good starting point. This image has been resized. Click this bar to view the full image. The original image is sized 959x1240. Now from the list above pick an item from each category that meet the numbers above. For example we are going to do chicken for lunch, that's our protein source so a 4 oz chicken breast is 35 g protein and 5 g fat, your protein needs have been met so now pick a carb source, let's use sweet potatoes, 4 oz of sweet potatoes is 32g carbs and 2 g protein so now your protein and carbs are pretty much covered but crap, that's not enough food for my lunch so you are a little shy on carbs so pick another carb source but NOT a complex carm, pick a fiberous one like 1 cup broccoli which has 4 g protein and 8 g carbs. Some values are over and some are under but as long as the daily totals are close all is good. Now when you cook you can and should use spices, usually no cal count and other oils sauces whatever but you must consider their calories into the pic. So if you add just 1 tabelspoon of butter on your broccoli you just added 7 g of fat and 100 cals to your meal, now you blew it, and on top of it all it's SATURATED FAT, a killer. One thing about saturated fat, new studies suggest that 1/3 of your fat cals should be saturated fats, it doesn't take much to meet that so be careful . This is where most people screw up big time, it's just a little butter, or one piece of chocholate or a little bit of popcorn, I bring this up because if you look at the label you posted you will see that the popcorn that you thought wasn't bad screwed everything up, it has 140 cals almost half of what a full meal has, look at the fat and carb content of it. 8 g fat, 18 carbs that's all of your fat intake for a full meal and half the carbs of a full meal and what nutrient value does it have, almost none, it's like putting water in your gas tank. Pretty bad huh, well now check this out, it has 8 G SUGAR , although not a fat on an ingredient label, and by the way, that's a lot of sugar, it will be a fat on your butt after you eat it. Let me ask a question, would you put 8 heaping teaspoons of sugar in your coffee, because that's what is in your popcorn So many people who try to be accountable and eat right have a good idea of how many cals they eat with their main foods but have no idea how many cals are in those little things and they add up so by the end of the day a little coffee creamer, 1 tsp sugar in the coffee, one lowsy piece of chocolate, a little popcorn and a bit of salad dressing just doubled your calorie intake for the whole day and it's not like it was something useful, it was fat and sugar, ever wonder why your weight hasn't changed in 3-4 years, it's those little thing you thought were ok, THEY ARE NOT OK. Look at it like buying a car(you can relate to this lol) you have your sticker price all is cool, then they hit you with destination costs, dealer prep, taxes delivery charges whatever the car is your meal the rest is your condiments lol

08-21-2014, 05:49 PM	#1606
You Won't Nothin wrong with dreamin Drives: Camaro SS Join Date: Jan 2014 Location: All over the road Posts: 88	Thanks CFD. I have never really had anyone break it down like that but I probably never really asked because I used to be able to eat whatever I wanted and never gain an oz. Those were the good ole days. Lol! I never used to really eat much fried foods until after I got married 10 years ago. I always either grilled it or baked it. My wife laughs at me to this day when I tell her I don't know how to fry things and the kids even look at me funny. Just never really cared for it and I really don't want to learn even if it is super simple. Don't get me wrong, I do like some fried foods but who doesn't. I just don't eat a lot of it. It is the same as going out to eat, now it may or may not make a difference but I always tell my wife that we need to go to an actual restaurant as opposed to a fast food place. We do go to those sometimes as well but not very often. Anyway, thanks again for helping me in the direction I am intending to go and I will definitely do my part.

08-21-2014, 05:52 PM	#1607
You Won't Nothin wrong with dreamin Drives: Camaro SS Join Date: Jan 2014 Location: All over the road Posts: 88	Funny Cammy

08-21-2014, 07:15 PM	#1609
Normagene Drives: 2013 Ashen Gray M6 ZL1 Join Date: Sep 2012 Location: South Eastern, Mass Posts: 2,615 View My Garage	The last competition I went to see, lifting/strength events, a coworker of my husbands, his 16 year old son was entered. Still can't believe at 16 he was benching in the 300s, Sq in the 400s and dead lifting in the 5s. That's like crazy, and his dad said he's number three in the school, so two kids are lifting even more. Anyway, he came in second, in the body weight benching contest. Get on the scale and whatever it reads is what you're benching. He did 27 Reps, and he was the only one entered under 18, the winner was like 30 and did 36 reps of his body weight. Now he's at some Olympic training center, maybe we'll see him get a medal someday! The parents got him a nutrition coach, stretching coach and a lifting coach. Three people helping him out, his lifting coach is a top female Pro heavyweight bodybuilder, sorry can't remember her name. But I do remember her Arms, they were bigger than my waist.

08-22-2014, 10:12 AM	#1610
Normagene Drives: 2013 Ashen Gray M6 ZL1 Join Date: Sep 2012 Location: South Eastern, Mass Posts: 2,615 View My Garage	Just talked w/hubby, so need to correct the kids lift numbers, remember he just turned 17, and these numbers are from when he was only 16. Bench Press: 340 Squat: 470 Dead Lift: 460 He took the Top Spot at the USA Powerlifting High School Championships. I'll see if I can find a pic of his lifting coach. She's huge!