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Posted
3 hours ago, Herbie Hancock said:

There are things I have to do on vacation. Working out is one of those things. There are things I absolutely will not do on vacation, and being on this website is one of those things.

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Posted
3 hours ago, T’Boo Ted Marshall said:

I don’t like working out on vacation.
I also hate the week after and get mad at myself for not working out on vacation.

I usually end up going at least once every 3 days or so. Otherwise, the gym week back from the vacation would absolutely suck. 

Posted

Regarding all the "healthy" snacks posts in this thread. Just my two cents here and I've been doing this for decades, I follow a calorie/macro plan. Usually for snacks, I eat sardines and tuna to hit my protein and fat goals. Normally, I lean heavily into protein/fat in the morning and afternoons for my macro goals.

When it comes to an actual snack, I don't mess around with protein bars as a snack. If I want an actual snack and have the calories and carbs to spare I eat a candy bar.

I'll usually eat a half of one of these. Which is about 250 calories and 12g of sugar amd 70+% dark chocolate. Tastes better than a protein bar and way less sugar than a Snickers.

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Posted

A lot of fitness gurus recommend taking about a week off of your workout routine every couple months or so. I usually try to book a vacation right around the time when I should take that break, so I go on trips without the guilt of not working out.

And my typical vacation is an urban setting where I’m doing a lot of walking, often breaking 20,000 steps a day. So it’s not like I’m laying on a beach all day doing nothing.

There have been a couple trips when I’ve been a week at Rosemary Beach, and I paid for a one-week pass at the local gym because we were, for the most park, laying on a beach drinking beer most of the time, and I wanted to offset that with a workout each morning. But that’s been the vacation exception for me.

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Posted

If you are trying to lose weight I have absolutely no idea why you would consume protein bars instead of whole food. Putting aside the fact that food is more nutrient dense, it is incredibly more satiating than a protein bar. More satiety = less hunger.

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Posted
9 minutes ago, Herbie Hancock said:

If you are trying to lose weight I have absolutely no idea why you would consume protein bars instead of whole food. Putting aside the fact that food is more nutrient dense, it is incredibly more satiating than a protein bar. More satiety = less hunger.

I mean, say more? I don’t want to eat a sardine. For me, a protein bar *is* satiating, and I guess also carries the convenience factor. A quest bar is like a snooze button on my next meal, or adds that satiety to a meal that might not carry much otherwise, at the cost of 200 calories. I’ll eat one in the morning if I’m hungry and don’t want to wait till lunch (and am either at work or am cramming it into my face between my busy block of meetings from 6-10), or I’ll eat one with lunch on a day like today when I’m likely to get a bowl of soup from the chinese place next to my office and then have a quest bar for dessert.

What is the whole food I should be eating instead? Cottage cheese?

This is my normal lunch when I’m wfh. 500 calories, it’s highly easy for me to eat this and a healthy dinner and a small night snack and that’s it for the day.

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Posted
4 hours ago, South Austin said:

A lot of fitness gurus recommend taking about a week off of your workout routine every couple months or so. I usually try to book a vacation right around the time when I should take that break, so I go on trips without the guilt of not working out.

And my typical vacation is an urban setting where I’m doing a lot of walking, often breaking 20,000 steps a day. So it’s not like I’m laying on a beach all day doing nothing.

There have been a couple trips when I’ve been a week at Rosemary Beach, and I paid for a one-week pass at the local gym because we were, for the most park, laying on a beach drinking beer most of the time, and I wanted to offset that with a workout each morning. But that’s been the vacation exception for me.

I’m the same way. I coincide my fun travel with my week off from the gym. My April week off is going to be in Santa Fe so I can do some hiking in lieu of the gym 

Posted
6 hours ago, South Austin said:

A lot of fitness gurus recommend taking about a week off of your workout routine every couple months or so.

Do you know if their recommendation is for a mental reset or to give your body a deeper rest and recovery? Or perhaps both.

Posted
37 minutes ago, Nice Guy Eddie said:

Do you know if their recommendation is for a mental reset or to give your body a deeper rest and recovery? Or perhaps both.

More the latter.  And articles I've read don't simply recommend doing nothing and eating like shit in the off week.  Work in some stretching and light cardio a few days, and give the weights a rest.  

But for some the week off provides an additional much-needed mental recharge.  

Posted
30 minutes ago, Nice Guy Eddie said:

Do you know if their recommendation is for a mental reset or to give your body a deeper rest and recovery? Or perhaps both.

This is probably exercise dependent. I can only speak to strength training and there is the idea that people should take a week off to recover. Personally, I don't schedule any time off. As South Austin mentioned, life often presents time off via vacations, work, illness, etc..

Unless you are grinding away all year long come rain or shine, I'm not sure taking a break is necessary. Sleep, nutrition and proper technique are more important than taking a week off.

 

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Posted
I mean, say more? I don’t want to eat a sardine. For me, a protein bar *is* satiating, and I guess also carries the convenience factor. A quest bar is like a snooze button on my next meal, or adds that satiety to a meal that might not carry much otherwise, at the cost of 200 calories. I’ll eat one in the morning if I’m hungry and don’t want to wait till lunch (and am either at work or am cramming it into my face between my busy block of meetings from 6-10), or I’ll eat one with lunch on a day like today when I’m likely to get a bowl of soup from the chinese place next to my office and then have a quest bar for dessert.
What is the whole food I should be eating instead? Cottage cheese?
This is my normal lunch when I’m wfh. 500 calories, it’s highly easy for me to eat this and a healthy dinner and a small night snack and that’s it for the day.
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Add together the calories from those snacks, then break down the total F/C/P. I’m willing to bet a meal of roughly 3/4 cup rice and 5oz chicken breast/thigh would be better and less overall calories.
Posted
Do you know if their recommendation is for a mental reset or to give your body a deeper rest and recovery? Or perhaps both.

What he’s speaking of is called a deload. It’s only necessary if you are truly taxing your CNS on a consistent basis, but even then a deload isn’t taking time off from the gym. It’s reducing the stimulus (intensity) for 7-10 days. You still workout/move, just typically with less volume and less weight.
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Posted
5 minutes ago, Herbie Hancock said:


Add together the calories from those snacks, then break down the total F/C/P. I’m willing to bet a meal of roughly 3/4 cup rice and 5oz chicken breast/thigh would be better and less overall calories.

That amount of chicken and some rice would be ballpark 400 calories and would be a good meal with some veggies or fruit. But yeah that would be an entirely different purpose than how I eat protein bars.

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Posted
4 hours ago, Celery Man said:

What is the whole food I should be eating instead? Cottage cheese?

I won't mention sardines or tuna.

I had a link of apple chicken sausage, hummus and an apple for a midmorning snack today.

Cheese, boiled eggs, grilled chicken breast, a cup of Mootopia, plain Greek yogurt, smoked salmon, are my common go to protein snacks. I keep boiled eggs and grilled chicken in the refrigerator for easy access.

 

Posted

I wish I liked sardines more, but unless they're fresh out of the Mediterranean (I ate them like nobody's business over a few days in Cinque Terra), they're too "fishy" for me.  And they have a lot of sodium.

Cottage cheese is an excellent protein source, but also is high in sodium content, if you're mindful of that. 

Plain Greek yogurt, or Icelandic Skyr, is usually my mid-morning between meal snack, along with blueberries.  I also keep a bag of raw nuts in my office at all time for a handful in between meals -- walnuts, pistachios, almonds, or cashews.  They're excellent sources of protein, fiber, and for the satiation angle, health fats.

Posted (edited)

I need to eat more cottage cheese. And I made these egg bites for the kids the other night and was thinking I need to come back around and get these added into MyFitnessPal for my own consumption-

https://www.allrecipes.com/copycat-starbucks-bacon-and-gruyere-egg-bites-recipe-7724623
 

As I start coming off of a deficit and trying to consume my daily calorie expenditure or closer to it I’ll need to get some better easy healthy food options.  But the caloric equivalent in cheese sticks (2) of a quest bar would be less filling to me (and have 2/3rds the protein) of a quest bar. I’m not trying to convert you guys to protein bars or whatever I’m just trying to think through if there is some thing that is better that strikes the same mix of tasty/filling/portable/about 200 calories. I will say that stuff like kind bars don’t do nearly the same thing for me in terms of staving off hunger as do higher protein bars like quest.

I should make those egg bites with fewer yolks and a healthier meat, keep those frozen for a quick breakfast when I’m home.

Edited by Celery Man
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Posted

Those egg bites are an excellent idea. I’m not a fan, but I make them for my wife and they really help her.

My go to when I start to really drop the hammer calorically is chicken sausage links and the egg life egg-white wraps. 3 sausages and 3 wraps used like a tortilla. Some hot sauce. Sometimes if I have time I’ll dice and grill some jakapenos and onion and it almost looks like a hot dog.

3 links at 80 calories each. 2.5F 1C 13P

3 wraps at 25 calories each. 0F 0C 5P

That’s a meal/snack of 54 grams of protein, 1g carb and 2.5g fat.
Lots of similar options out there, just gotta go looking for them.

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Posted
1 hour ago, South Austin said:

I wish I liked sardines more, but unless they're fresh out of the Mediterranean (I ate them like nobody's business over a few days in Cinque Terra), they're too "fishy" for me.  And they have a lot of sodium.

Cottage cheese is an excellent protein source, but also is high in sodium content, if you're mindful of that. 

Plain Greek yogurt, or Icelandic Skyr, is usually my mid-morning between meal snack, along with blueberries.  I also keep a bag of raw nuts in my office at all time for a handful in between meals -- walnuts, pistachios, almonds, or cashews.  They're excellent sources of protein, fiber, and for the satiation angle, health fats.

Yeah, fresh sardines from the Mediterranean are great. I wasn't always a fan. As a kid in Spain, I remember being shocked when my aunt put a platter of sardines on the table. The fish were staring at me and my younger cousin sucked out the eyeballs. It freaked me out.

 

Posted

ETA

MyFitnessPal says it’s 715 cal and 78 grams of protein.  The complex carbs in the granola and lactose (sugar) in the dairy make you wanna run through a wall on the way to the gym.  No joke.  On a day when you’re feelin’ good already, this shit is like crystal methamphetamine.

Posted
1 hour ago, Parliament said:

ETA

MyFitnessPal says it’s 715 cal and 78 grams of protein.  The complex carbs in the granola and lactose (sugar) in the dairy make you wanna run through a wall on the way to the gym.  No joke.  On a day when you’re feelin’ good already, this shit is like crystal methamphetamine.

How much sugar?

I just drink coffee with a half a cup of chocolate Mootopia milk before a workout in the morning. I'm caffeine sensitive so some coffee does the job.

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Posted (edited)
7 hours ago, F250 said:

How much sugar?

 

Only the lactose that’s in the yogurt, milk and whey.  I think it is widely believed that lactose isn’t bad.  (I have not googled that myself.)

Edited by Parliament
Posted
13 hours ago, Parliament said:

This on top of Greek yogurt, washed down with skim milk and whey protein. It’s my go-to meal an hour before training.

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My breakfast is similar. Metamucil crackers crumbled in Greek yogurt. 

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Posted
5 hours ago, Parliament said:

Only the lactose that’s in the yogurt, milk and whey.  I think it is widely believed that lactose isn’t bad.  (I have not googled that myself.)

I meant the Nature Valley product. I was curious because granola tends to be pretty sugary.

Regarding lactose, that is bad for me or I should say it's bad for people near me. My lactose farts make Briskets Allsups burrito farts smell like potpourri in comparison. 

I can handle Greek yogurt because of the lack of lactose in it. Thank God for Mootopia, it's the only milk I can stomach. I went years without milk until HEB started selling Mootopia.

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