What have you done for your health today?

Atla said:
I used to be all beastly and stuff. (But I never could find my abs...)

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Then I broke my brain, quit lifting, and gained about 60bs in depression and COVID.

I've been struggling to get back into it. Because frankly, being fat and weak sucks for my ego.

To kick my butt into gear, I hired a trainer. And because I don't ease into things, I jump in... I hired This guy...

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That's right. Kris Freaking Gethin. A No Shit celebrity trainer. He's kind of nuts, so this is going to really suck. But it ought to be worth it... Bring on the chicken/rice and tuna/rice/mustard meals again.

Training begins, August 23rd.

Expect updates.
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You shoulda hired me for way cheaper. I could just send you a daily pic of me, and you would instantly feel better about yourself. :laughing:
 
Monday starts my training.

This is my diet plan:

Nutrition
Training Days
Meal 1 @ 7:00AM: 100g Gluten Free Oatmeal, 2 whole eggs + 4 egg whites.
Meal 2 @ 10:00AM: 150g raw weight Chicken Breast (cooked in a skillet – no added
oil). 100g Brown Rice (boiled), portion of veggies of your choice on the side. Use
condiments of your choice from shopping list.
Meal 3 @ 1:00PM: 150g raw weight Lean Ground Beef (grilled with extra virgin olive
oil spray only to stop from sticking to grill), 200g Brown Rice (boiled), portion of
veggies of your choice on the side. Use condiments of your choice from shopping
list.
Meal 4 @ 3:00PM: 2 scoops of MicroPure Isolate.
Meal 5 @ 6:00PM: 150g raw weight Turkey Breast (grilled with extra virgin olive oil
spray only to stop from sticking to grill), portion of veggies of your choice on the side.
Use condiments of your choice from shopping list.
Meal 6 @ 8:00PM: 1 scoop of Kasein, 8 Baruka nuts or Walnuts.

Calories: 2243 calories
Macros (including post workout Re-Kaged): 186g carb, 62g fat, 246g protein

Non-Training Days
Meal 1 @ 7:00AM: 50g Gluten Free Oatmeal, 2 whole eggs + 4 egg whites.
Meal 2 @ 10:00AM: 150g raw weight Chicken Breast (cooked in a skillet – no added
oil). 50g Brown Rice (boiled), portion of veggies of your choice on the side. Use
condiments of your choice from shopping list.
Meal 3 @ 1:00PM: 200g raw weight Lean Ground Beef (grilled with extra virgin olive
oil spray only to stop from sticking to grill), 200g Brown Rice (boiled), portion of
veggies of your choice on the side. Use condiments of your choice from shopping
list.
Meal 4 @ 3:00PM: 2 scoops of MicroPure Isolate.
Meal 5 @ 6:00PM: 150g raw weight Turkey Breast (grilled with extra virgin olive oil
spray only to stop from sticking to grill), portion of veggies of your choice on the side.
Use condiments of your choice from shopping list.
Meal 6 @ 8:00PM: 2 scoops of Kasein, 8 Baruka nuts or Walnuts.

Calories: 1965 calories
Macros: 137g carb, 57g fat, 235g protein

Since I don't eat veggies, I'm pretty much gonna starve.
 
Atla said:
Monday starts my training.

This is my diet plan:

Nutrition
Training Days
Meal 1 @ 7:00AM: 100g Gluten Free Oatmeal, 2 whole eggs + 4 egg whites.
Meal 2 @ 10:00AM: 150g raw weight Chicken Breast (cooked in a skillet – no added
oil). 100g Brown Rice (boiled), portion of veggies of your choice on the side. Use
condiments of your choice from shopping list.
Meal 3 @ 1:00PM: 150g raw weight Lean Ground Beef (grilled with extra virgin olive
oil spray only to stop from sticking to grill), 200g Brown Rice (boiled), portion of
veggies of your choice on the side. Use condiments of your choice from shopping
list.
Meal 4 @ 3:00PM: 2 scoops of MicroPure Isolate.
Meal 5 @ 6:00PM: 150g raw weight Turkey Breast (grilled with extra virgin olive oil
spray only to stop from sticking to grill), portion of veggies of your choice on the side.
Use condiments of your choice from shopping list.
Meal 6 @ 8:00PM: 1 scoop of Kasein, 8 Baruka nuts or Walnuts.

Calories: 2243 calories
Macros (including post workout Re-Kaged): 186g carb, 62g fat, 246g protein

Non-Training Days
Meal 1 @ 7:00AM: 50g Gluten Free Oatmeal, 2 whole eggs + 4 egg whites.
Meal 2 @ 10:00AM: 150g raw weight Chicken Breast (cooked in a skillet – no added
oil). 50g Brown Rice (boiled), portion of veggies of your choice on the side. Use
condiments of your choice from shopping list.
Meal 3 @ 1:00PM: 200g raw weight Lean Ground Beef (grilled with extra virgin olive
oil spray only to stop from sticking to grill), 200g Brown Rice (boiled), portion of
veggies of your choice on the side. Use condiments of your choice from shopping
list.
Meal 4 @ 3:00PM: 2 scoops of MicroPure Isolate.
Meal 5 @ 6:00PM: 150g raw weight Turkey Breast (grilled with extra virgin olive oil
spray only to stop from sticking to grill), portion of veggies of your choice on the side.
Use condiments of your choice from shopping list.
Meal 6 @ 8:00PM: 2 scoops of Kasein, 8 Baruka nuts or Walnuts.

Calories: 1965 calories
Macros: 137g carb, 57g fat, 235g protein

Since I don't eat veggies, I'm pretty much gonna starve.
Click to expand...
Are you Gluten intolerable?*

*autocrorrect is funny every once in a while

No fat, no flavor!
 
trailhugger said:
Are you Gluten intolerable?*

*autocrorrect is funny every once in a while

No fat, no flavor!
Click to expand...
If I recall correctly... I think because it is inflammatory and something to do with not helping protein being absorbed properly in your body. And when you're pounding the protein, you don't want to waste it.
 
Atla said:
Monday starts my training.

This is my diet plan:

Nutrition
Training Days
Meal 1 @ 7:00AM: 100g Gluten Free Oatmeal, 2 whole eggs + 4 egg whites.
Meal 2 @ 10:00AM: 150g raw weight Chicken Breast (cooked in a skillet – no added
oil). 100g Brown Rice (boiled), portion of veggies of your choice on the side. Use
condiments of your choice from shopping list.
Meal 3 @ 1:00PM: 150g raw weight Lean Ground Beef (grilled with extra virgin olive
oil spray only to stop from sticking to grill), 200g Brown Rice (boiled), portion of
veggies of your choice on the side. Use condiments of your choice from shopping
list.
Meal 4 @ 3:00PM: 2 scoops of MicroPure Isolate.
Meal 5 @ 6:00PM: 150g raw weight Turkey Breast (grilled with extra virgin olive oil
spray only to stop from sticking to grill), portion of veggies of your choice on the side.
Use condiments of your choice from shopping list.
Meal 6 @ 8:00PM: 1 scoop of Kasein, 8 Baruka nuts or Walnuts.

Calories: 2243 calories
Macros (including post workout Re-Kaged): 186g carb, 62g fat, 246g protein

Non-Training Days
Meal 1 @ 7:00AM: 50g Gluten Free Oatmeal, 2 whole eggs + 4 egg whites.
Meal 2 @ 10:00AM: 150g raw weight Chicken Breast (cooked in a skillet – no added
oil). 50g Brown Rice (boiled), portion of veggies of your choice on the side. Use
condiments of your choice from shopping list.
Meal 3 @ 1:00PM: 200g raw weight Lean Ground Beef (grilled with extra virgin olive
oil spray only to stop from sticking to grill), 200g Brown Rice (boiled), portion of
veggies of your choice on the side. Use condiments of your choice from shopping
list.
Meal 4 @ 3:00PM: 2 scoops of MicroPure Isolate.
Meal 5 @ 6:00PM: 150g raw weight Turkey Breast (grilled with extra virgin olive oil
spray only to stop from sticking to grill), portion of veggies of your choice on the side.
Use condiments of your choice from shopping list.
Meal 6 @ 8:00PM: 2 scoops of Kasein, 8 Baruka nuts or Walnuts.

Calories: 1965 calories
Macros: 137g carb, 57g fat, 235g protein

Since I don't eat veggies, I'm pretty much gonna starve.
Click to expand...
Oh wow, I'm pretty sure I'd starve 😳
Mixing some cauliflower rice with the brown rice would help get those veggies in!
 
Atla said:
Condiments that are allowed (but in moderation – 1 tsp per meal only):

● All Condiments from Primal Kitchen
● Cholula
● Organic non-gmo soy sauce
● Apple Cider Vinegar
● Balsamic Vinegar
● Lemon Juice
● Herbs/spices

Ask and ye shall receive!
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Huh. Not coconut animos instead of actual soy?

I've been reading Mark's Daily Apple for years but I've never bought the ketchup. This stuff is good, though.
 
We're trying to cut out added sugar and other weird things hiding in the few packaged things we buy. Salad dressing is frequently olive oil and Balsamic vinegar with salt, pepper, and red pepper flakes.

... but then you'd have to eat salad. :lol:
 
Been doing some preventive maintenance.....last week was annual visit to the cardiologist with echo and ekg and stuff. Got a year's pass again.

Today was annual physcial with my PCP. Did some extra blood work for an upcoming alpha gal appointment at UNC -- they pulled a total of 14 vials.

Did get some good news of sorts. For the second year, she didn't turn me into a human finger puppet. Not that I want to bring on the punishment, but I asked why. Seems that the DRE has fallen out of favor and many doctors are not doing it now -- just the PSA blood test alone is more accurate in detecting prostate cancer. Pro tip: next time your doc gloves up, ask him if it's really necessary in light of the latest medical studies and practices. https://www.renalandurologynews.com...rectal-examination-prostate-cancer-screening/

Cardiologist and my primary both asked for a few simple things...who hasn't heard this before....lose weight, get more aerobic exercise, do a sleep test. I think they are in cahoots.
 
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Last night, I got on my primary's portal, and filled in all the paperwork so I wouldn't have to do it in the waiting room. They go as far as electronic signature on the HIPPA forms, etc. When I got there, they did hand me a bright green card to fill out. Name and date at the top. OK... then the question: check any of the following that have applied in the past 30 days or more:

And it was a list of crap like "I worried about paying my electric bill."..."I was scared of somebody."...."I didn't have money for food."...about 20 items like that. At least they didn't ask if guns were in the house. I told them I want my doctor to concentrate on taking care of my medical needs, not social welfare.

On the back....it had a big blank area and the instructions said "draw a picture of something you like or want". I just drew a big empty circle. Nurse later asked what it was. I said "it's a pizza, and I'm a grumpy old man that doesn't like stupid stuff, not an artist."
 
Just got a power tower delivered. Hopefully put it together this weekend. Here’s hoping I can keep up the moto. I’ll keep checking back here, since peer pressure is good. :laughing:
 
Bloodwork from today's doctor visit turned up in my provider's portal tonight. Vitamin D was severe insufficiency, B12 was extremely low. No wonder I haven't had any energy lately and fatigued all the time. My diet has been mostly chicken and veggies for the past year (and fish every Friday). No red meat. Guess those numbers are only that good because I eat a bowl of cereal every morning that's supposedly "fortified" with all sorts of vitamins. But no milk...have to use the oat stuff. More pills in my future...and probably some B12 shots in the butt.

Fuck ticks! www.alphagalinformation.org
 
kaiser715 said:
Bloodwork from today's doctor visit turned up in my provider's portal tonight. Vitamin D was severe insufficiency, B12 was extremely low. No wonder I haven't had any energy lately and fatigued all the time. My diet has been mostly chicken and veggies for the past year (and fish every Friday). No red meat. Guess those numbers are only that good because I eat a bowl of cereal every morning that's supposedly "fortified" with all sorts of vitamins. But no milk...have to use the oat stuff. More pills in my future...and probably some B12 shots in the butt.

Fuck ticks! www.alphagalinformation.org
Click to expand...
Keeping Vitamin D levels right is hard. I guess I give too much D away....

ba-dum-hiss

But yeah
 
Completed 75hard yesterday! Now, I have to decide if I'm going to proceed with phase 1 of the program 🥴

I ended up loving the program & structure it provided. Plus, I dropped a total of 12.8lbs & created lots of healthy habits along the way. The progress pics are a little embarrassing (thanks quarantine-15 🙄) but I'm posting anyway.
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