Time to feel the Rush!
- Thread starter IronFox
- Start date
Re: RE: Time to feel the Rush!
Its not the best but definitely not the worst... it just needs some tweaking but it's not as though you have the wrong idea or you don't grasp the concept so that's a damn good thing... anytime you need some tweaks or help, post up in the diet section or you can always come to me bro
IronFox said:ibleedoranbla said:Welcome to AR, brother. We're glad to have you here. A good place to start would be to start doing some research on sarms.IronFox said:Hello all, this is IronFox. I'm 51 years old and been training for a while till getting sidelined by life and serious injury. Right now I am 5'9 and 168lbs and with a little fat so I need to step up my game a notch. I will be a quick learner and hopefully you all can teach this old dog some neat tricks
How is your current diet and training?
Currently my diet is rather basic and pretty much like this:
Breakfast:
Granola and yogurt
Orange juice
Banana
Tea
Lunch:
Soup
Tuna salad sandwich
Fruit
Seltzer
Dinner:
Chicken
Rice
Veggies (usually carrots, broccoli, spinach)
Yogurt for dessert
I know my diet sucks but I try to eat healthy :shock:
Training:
Go to gym 4 days a week
MWFSat
Its not the best but definitely not the worst... it just needs some tweaking but it's not as though you have the wrong idea or you don't grasp the concept so that's a damn good thing... anytime you need some tweaks or help, post up in the diet section or you can always come to me bro
IronFox said:Thanks Dylan and everyone else
I sure feel like at home here and much appreciated!
You are my friend and I can already see that your going to be a strong asset here...
JM750 said:IronFox said:Thanks Dylan and everyone else
I sure feel like at home here and much appreciated!
Trust me when i tell you bro. (And you and i have known each others personality for a while).
This is a very good forum. Real fucking brothers here.
Amen...drama isn't my thing and prefer a good solid forum where I can peruse great info and ask questions without getting flamed/banned.
IronFox said:JM750 said:IronFox said:Thanks Dylan and everyone else
I sure feel like at home here and much appreciated!
Trust me when i tell you bro. (And you and i have known each others personality for a while).
This is a very good forum. Real fucking brothers here.
Amen...drama isn't my thing and prefer a good solid forum where I can peruse great info and ask questions without getting flamed/banned.
I promise you will never get flamed for a question here. Well. Unless you are lookin to hook up with sum tranny's. Lol
JM750 said:IronFox said:JM750 said:IronFox said:Thanks Dylan and everyone else
I sure feel like at home here and much appreciated!
Trust me when i tell you bro. (And you and i have known each others personality for a while).
This is a very good forum. Real fucking brothers here.
Amen...drama isn't my thing and prefer a good solid forum where I can peruse great info and ask questions without getting flamed/banned.
I promise you will never get flamed for a question here. Well. Unless you are lookin to hook up with sum tranny's. Lol
Hell we wouldnt even flame for that here brother. Whatever floats your boat I say. Lol.
prestigealaska
Member
Re: RE: Time to feel the Rush!
Welcome to AR Ironfox! Happy to have you.
Suggestions for your diet, if I may, just a couple of quickies!
More protein/fat for breakfast - don't be afraid of whole eggs! A lot of nutrients in those yolks and the fat/protein combo works well for your first meal of the day. I like to add a couple of whole eggs to my egg-whites for an omelette or whatever.
I would avoid fruit juices and eat the actual fruit instead. The fiber in the fruit keeps the sugar absorption in check and your blood sugar won't spike.
And maybe reverse the ratio of fruits/veggies; 3:1 veg to fruit, or even better 4:1. Much less useless fructose carbs in veggies as compared to fruit. Many folks don't realize carbs from fructose are unusable by muscle tissue for glycogen replenishment. So with the veggies you get all the fiber, vitamins and minerals without the extra sugar blast. My parents jumped on the smoothie bandwagon last year and actually started to put on weight. When I asked what they were putting in those smoothies I found it was mostly fruit, very little veg. So I asked them to change up their smoothies and use a 4:1 veg to fruit ratio and my Mom has lost 10 lbs in the last couple of months just from doing that!
You'll find a lot of very knowledgeable, friendly, and supportive people here.
Welcome aboard!
IronFox said:ibleedoranbla said:Welcome to AR, brother. We're glad to have you here. A good place to start would be to start doing some research on sarms.IronFox said:Hello all, this is IronFox. I'm 51 years old and been training for a while till getting sidelined by life and serious injury. Right now I am 5'9 and 168lbs and with a little fat so I need to step up my game a notch. I will be a quick learner and hopefully you all can teach this old dog some neat tricks
How is your current diet and training?
Currently my diet is rather basic and pretty much like this:
Breakfast:
Granola and yogurt
Orange juice
Banana
Tea
Lunch:
Soup
Tuna salad sandwich
Fruit
Seltzer
Dinner:
Chicken
Rice
Veggies (usually carrots, broccoli, spinach)
Yogurt for dessert
I know my diet sucks but I try to eat healthy :shock:
Training:
Go to gym 4 days a week
MWFSat
Welcome to AR Ironfox! Happy to have you.
Suggestions for your diet, if I may, just a couple of quickies!
More protein/fat for breakfast - don't be afraid of whole eggs! A lot of nutrients in those yolks and the fat/protein combo works well for your first meal of the day. I like to add a couple of whole eggs to my egg-whites for an omelette or whatever.
I would avoid fruit juices and eat the actual fruit instead. The fiber in the fruit keeps the sugar absorption in check and your blood sugar won't spike.
And maybe reverse the ratio of fruits/veggies; 3:1 veg to fruit, or even better 4:1. Much less useless fructose carbs in veggies as compared to fruit. Many folks don't realize carbs from fructose are unusable by muscle tissue for glycogen replenishment. So with the veggies you get all the fiber, vitamins and minerals without the extra sugar blast. My parents jumped on the smoothie bandwagon last year and actually started to put on weight. When I asked what they were putting in those smoothies I found it was mostly fruit, very little veg. So I asked them to change up their smoothies and use a 4:1 veg to fruit ratio and my Mom has lost 10 lbs in the last couple of months just from doing that!
You'll find a lot of very knowledgeable, friendly, and supportive people here.
Welcome aboard!
ibleedoranbla
Active member
Re: RE: Re: RE: Time to feel the Rush!
I agree with this completely. I am however very guilty of the delicious fruit smoothie but I only have one 12 oz smoothie post workout. Spot on though, I'd love to see him add more protein and healthy fats.prestigealaska said:IronFox said:ibleedoranbla said:Welcome to AR, brother. We're glad to have you here. A good place to start would be to start doing some research on sarms.IronFox said:Hello all, this is IronFox. I'm 51 years old and been training for a while till getting sidelined by life and serious injury. Right now I am 5'9 and 168lbs and with a little fat so I need to step up my game a notch. I will be a quick learner and hopefully you all can teach this old dog some neat tricks
How is your current diet and training?
Currently my diet is rather basic and pretty much like this:
Breakfast:
Granola and yogurt
Orange juice
Banana
Tea
Lunch:
Soup
Tuna salad sandwich
Fruit
Seltzer
Dinner:
Chicken
Rice
Veggies (usually carrots, broccoli, spinach)
Yogurt for dessert
I know my diet sucks but I try to eat healthy :shock:
Training:
Go to gym 4 days a week
MWFSat
Welcome to AR Ironfox! Happy to have you.
Suggestions for your diet, if I may, just a couple of quickies!
More protein/fat for breakfast - don't be afraid of whole eggs! A lot of nutrients in those yolks and the fat/protein combo works well for your first meal of the day. I like to add a couple of whole eggs to my egg-whites for an omelette or whatever.
I would avoid fruit juices and eat the actual fruit instead. The fiber in the fruit keeps the sugar absorption in check and your blood sugar won't spike.
And maybe reverse the ratio of fruits/veggies; 3:1 veg to fruit, or even better 4:1. Much less useless fructose carbs in veggies as compared to fruit. Many folks don't realize carbs from fructose are unusable by muscle tissue for glycogen replenishment. So with the veggies you get all the fiber, vitamins and minerals without the extra sugar blast. My parents jumped on the smoothie bandwagon last year and actually started to put on weight. When I asked what they were putting in those smoothies I found it was mostly fruit, very little veg. So I asked them to change up their smoothies and use a 4:1 veg to fruit ratio and my Mom has lost 10 lbs in the last couple of months just from doing that!
You'll find a lot of very knowledgeable, friendly, and supportive people here.
Welcome aboard!
Re: RE: Re: RE: Time to feel the Rush!
I used to get into that fruit mode where I would also add more berries after my workout to my shakes or find a way to add a fucking half pound of grapes etc. but there was a big change when i dropped them... you ABSOLUTELY should take in some fruit every day but there's a fine line... there's some good options like grapefruit for instance which regulates inuslin, is fiber rich etc... so it helps to satiate and also to actually lose weight.. oranges are really strong options as are pears... there are also some fruit cups made by del monte that have little to no sugar and if you drain the water and rinse thoroughly it lessens it down to basically none none and they still taste good, especially when added to your PLAIN greek yogurt... you can add a packet of sweet leaf sweetener and BAM, i know it doesn't seem like the same but i assure you, it still gives satisfaction and in a FAR more healthier way...
ibleedoranbla said:I agree with this completely. I am however very guilty of the delicious fruit smoothie but I only have one 12 oz smoothie post workout. Spot on though, I'd love to see him add more protein and healthy fats.prestigealaska said:IronFox said:ibleedoranbla said:Welcome to AR, brother. We're glad to have you here. A good place to start would be to start doing some research on sarms.IronFox said:Hello all, this is IronFox. I'm 51 years old and been training for a while till getting sidelined by life and serious injury. Right now I am 5'9 and 168lbs and with a little fat so I need to step up my game a notch. I will be a quick learner and hopefully you all can teach this old dog some neat tricks
How is your current diet and training?
Currently my diet is rather basic and pretty much like this:
Breakfast:
Granola and yogurt
Orange juice
Banana
Tea
Lunch:
Soup
Tuna salad sandwich
Fruit
Seltzer
Dinner:
Chicken
Rice
Veggies (usually carrots, broccoli, spinach)
Yogurt for dessert
I know my diet sucks but I try to eat healthy :shock:
Training:
Go to gym 4 days a week
MWFSat
Welcome to AR Ironfox! Happy to have you.
Suggestions for your diet, if I may, just a couple of quickies!
More protein/fat for breakfast - don't be afraid of whole eggs! A lot of nutrients in those yolks and the fat/protein combo works well for your first meal of the day. I like to add a couple of whole eggs to my egg-whites for an omelette or whatever.
I would avoid fruit juices and eat the actual fruit instead. The fiber in the fruit keeps the sugar absorption in check and your blood sugar won't spike.
And maybe reverse the ratio of fruits/veggies; 3:1 veg to fruit, or even better 4:1. Much less useless fructose carbs in veggies as compared to fruit. Many folks don't realize carbs from fructose are unusable by muscle tissue for glycogen replenishment. So with the veggies you get all the fiber, vitamins and minerals without the extra sugar blast. My parents jumped on the smoothie bandwagon last year and actually started to put on weight. When I asked what they were putting in those smoothies I found it was mostly fruit, very little veg. So I asked them to change up their smoothies and use a 4:1 veg to fruit ratio and my Mom has lost 10 lbs in the last couple of months just from doing that!
You'll find a lot of very knowledgeable, friendly, and supportive people here.
Welcome aboard!
I used to get into that fruit mode where I would also add more berries after my workout to my shakes or find a way to add a fucking half pound of grapes etc. but there was a big change when i dropped them... you ABSOLUTELY should take in some fruit every day but there's a fine line... there's some good options like grapefruit for instance which regulates inuslin, is fiber rich etc... so it helps to satiate and also to actually lose weight.. oranges are really strong options as are pears... there are also some fruit cups made by del monte that have little to no sugar and if you drain the water and rinse thoroughly it lessens it down to basically none none and they still taste good, especially when added to your PLAIN greek yogurt... you can add a packet of sweet leaf sweetener and BAM, i know it doesn't seem like the same but i assure you, it still gives satisfaction and in a FAR more healthier way...
ibleedoranbla
Active member
Re: RE: Re: RE: Re: RE: Time to feel the Rush!
I literally feel like I can feel my muscles absorbing the nutrients out of that smoothie post workout. I don't have a smoothie on Saturday and Sundays because they are non workout days. I do eat 1/2 cup blueberries and 1 banana in my oatmeal everyday. It all fits with my calories and macros. I'm shedding body fat like crazy right now. I can feel it, the scale is moving in the right direction and I'm starting to get a ton of compliments.
I have a fruit smoothie post workout and it consists of 1/2 Orange, 1/2 Apple, 1/2 cup blueberries, 1 banana, 1 cup spinach, a hefty splash of Apple cider vinegar, and 8ozs unsweetened almond milk.DylanGemelli said:ibleedoranbla said:I agree with this completely. I am however very guilty of the delicious fruit smoothie but I only have one 12 oz smoothie post workout. Spot on though, I'd love to see him add more protein and healthy fats.prestigealaska said:"IronFox" said:"ibleedoranbla" said:Welcome to AR, brother. We're glad to have you here. A good place to start would be to start doing some research on sarms."IronFox" said:Hello all, this is IronFox. I'm 51 years old and been training for a while till getting sidelined by life and serious injury. Right now I am 5'9 and 168lbs and with a little fat so I need to step up my game a notch. I will be a quick learner and hopefully you all can teach this old dog some neat tricks
How is your current diet and training?
Currently my diet is rather basic and pretty much like this:
Breakfast:
Granola and yogurt
Orange juice
Banana
Tea
Lunch:
Soup
Tuna salad sandwich
Fruit
Seltzer
Dinner:
Chicken
Rice
Veggies (usually carrots, broccoli, spinach)
Yogurt for dessert
I know my diet sucks but I try to eat healthy :shock:
Training:
Go to gym 4 days a week
MWFSat
Welcome to AR Ironfox! Happy to have you.
Suggestions for your diet, if I may, just a couple of quickies!
More protein/fat for breakfast - don't be afraid of whole eggs! A lot of nutrients in those yolks and the fat/protein combo works well for your first meal of the day. I like to add a couple of whole eggs to my egg-whites for an omelette or whatever.
I would avoid fruit juices and eat the actual fruit instead. The fiber in the fruit keeps the sugar absorption in check and your blood sugar won't spike.
And maybe reverse the ratio of fruits/veggies; 3:1 veg to fruit, or even better 4:1. Much less useless fructose carbs in veggies as compared to fruit. Many folks don't realize carbs from fructose are unusable by muscle tissue for glycogen replenishment. So with the veggies you get all the fiber, vitamins and minerals without the extra sugar blast. My parents jumped on the smoothie bandwagon last year and actually started to put on weight. When I asked what they were putting in those smoothies I found it was mostly fruit, very little veg. So I asked them to change up their smoothies and use a 4:1 veg to fruit ratio and my Mom has lost 10 lbs in the last couple of months just from doing that!
You'll find a lot of very knowledgeable, friendly, and supportive people here.
Welcome aboard!
I used to get into that fruit mode where I would also add more berries after my workout to my shakes or find a way to add a fucking half pound of grapes etc. but there was a big change when i dropped them... you ABSOLUTELY should take in some fruit every day but there's a fine line... there's some good options like grapefruit for instance which regulates inuslin, is fiber rich etc... so it helps to satiate and also to actually lose weight.. oranges are really strong options as are pears... there are also some fruit cups made by del monte that have little to no sugar and if you drain the water and rinse thoroughly it lessens it down to basically none none and they still taste good, especially when added to your PLAIN greek yogurt... you can add a packet of sweet leaf sweetener and BAM, i know it doesn't seem like the same but i assure you, it still gives satisfaction and in a FAR more healthier way...
I literally feel like I can feel my muscles absorbing the nutrients out of that smoothie post workout. I don't have a smoothie on Saturday and Sundays because they are non workout days. I do eat 1/2 cup blueberries and 1 banana in my oatmeal everyday. It all fits with my calories and macros. I'm shedding body fat like crazy right now. I can feel it, the scale is moving in the right direction and I'm starting to get a ton of compliments.
Re: RE: Time to feel the Rush!
Very good advice right here!
prestigealaska said:IronFox said:ibleedoranbla said:Welcome to AR, brother. We're glad to have you here. A good place to start would be to start doing some research on sarms.IronFox said:Hello all, this is IronFox. I'm 51 years old and been training for a while till getting sidelined by life and serious injury. Right now I am 5'9 and 168lbs and with a little fat so I need to step up my game a notch. I will be a quick learner and hopefully you all can teach this old dog some neat tricks
How is your current diet and training?
Currently my diet is rather basic and pretty much like this:
Breakfast:
Granola and yogurt
Orange juice
Banana
Tea
Lunch:
Soup
Tuna salad sandwich
Fruit
Seltzer
Dinner:
Chicken
Rice
Veggies (usually carrots, broccoli, spinach)
Yogurt for dessert
I know my diet sucks but I try to eat healthy :shock:
Training:
Go to gym 4 days a week
MWFSat
Welcome to AR Ironfox! Happy to have you.
Suggestions for your diet, if I may, just a couple of quickies!
More protein/fat for breakfast - don't be afraid of whole eggs! A lot of nutrients in those yolks and the fat/protein combo works well for your first meal of the day. I like to add a couple of whole eggs to my egg-whites for an omelette or whatever.
I would avoid fruit juices and eat the actual fruit instead. The fiber in the fruit keeps the sugar absorption in check and your blood sugar won't spike.
And maybe reverse the ratio of fruits/veggies; 3:1 veg to fruit, or even better 4:1. Much less useless fructose carbs in veggies as compared to fruit. Many folks don't realize carbs from fructose are unusable by muscle tissue for glycogen replenishment. So with the veggies you get all the fiber, vitamins and minerals without the extra sugar blast. My parents jumped on the smoothie bandwagon last year and actually started to put on weight. When I asked what they were putting in those smoothies I found it was mostly fruit, very little veg. So I asked them to change up their smoothies and use a 4:1 veg to fruit ratio and my Mom has lost 10 lbs in the last couple of months just from doing that!
You'll find a lot of very knowledgeable, friendly, and supportive people here.
Welcome aboard!
Very good advice right here!
I also agree with the advice on eggs given... Yes, the egg white portion is excellent and very healthy, less calories, no fat etc... however a few yolks a day are very important as well... i generally have 5-7 egg whites and 2 whole eggs per day and that has worked very well... obviously they taste great as we all know but you can still cut extremely well on yolks and get all the extra nutrients you truly need...
IronFox said:
Two words... Sams club... Lolll
C
cbbram00
Guest
I was just talking to my gf today about adding eggs to my diet... Good info here...
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