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Thread: Overwhelmed with nutrition and fitness

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    Sad Overwhelmed with nutrition and fitness

    Long story short: I destroyed my body during this pandemic. Now I need help learning the basics. (I'm also very sad)

    Short story long: Before covid I liked my body. I definitely wasn't always healthy but I knew how to get my body where I wanted it. I was always strong and muscular. If I needed to lose a few pounds I would count every single calorie and do an hour of cardio everyday.
    Then covid happened and think my body has reached the point of no return. I lost all my muscle and gained a lot of weight. All my old tricks aren't cutting it anymore. On top of all that thanks to the abundance of information (and false information) on the internet I feel like everything I've ever known is wrong. I'm incredibly overwhelmed and depressed. Despite working out for over 15 years I feel like I don't know anything.


    Now I feel like I'm starting from square one. Can you give me a quick rundown on nutrition and fitness? Growing up I was told to only eat 1200 calories and do 4 sets of 25 reps of whatever muscle I was working on.

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    Default Re: Overwhelmed with nutrition and fitness

    I find Keltie O'Connor's videos on YouTube very helpful in terms of effective nutritional information, and how to maximize gains from workouts.

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    Veteran Member StellaRose's Avatar
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    Default Re: Overwhelmed with nutrition and fitness

    I have a couple of naturopaths I’ve been working with, and both have good approaches in different ways. I follow what they say and it helps for me personally.

    BUT if you don’t want to go that route, I’m a big fan of tracking yourself. There may be advice that works great for somebody else, but not well for you. Get some hard numbers in sooner so it’s easier to have something to work with objectively and measure improvement over time.

    lab testing services might be a good idea. It can help you get more focused on what should be prioritized.
    https://www.healthline.com/health/blood-tests#procedure

    V02 Max testing can help you with your aerobic workouts to make sure you’re making the most of it and not doing too much not too little.
    https://www.healthline.com/health/vo...-vo₂-max

    Body Composition Scanning, which is way more accurate than a vague BMI for measuring body composition. I’m a fan of Dexa, mostly because that also measures bone density, which I was curious about and sure enough I have a lot to work on there. :/
    https://www.healthline.com/nutrition...asure-body-fat

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    Default Re: Overwhelmed with nutrition and fitness

    Quote Originally Posted by Kase View Post
    Long story short: I destroyed my body during this pandemic. Now I need help learning the basics. (I'm also very sad)

    Short story long: Before covid I liked my body. I definitely wasn't always healthy but I knew how to get my body where I wanted it. I was always strong and muscular. If I needed to lose a few pounds I would count every single calorie and do an hour of cardio everyday.
    Then covid happened and think my body has reached the point of no return. I lost all my muscle and gained a lot of weight. All my old tricks aren't cutting it anymore. On top of all that thanks to the abundance of information (and false information) on the internet I feel like everything I've ever known is wrong. I'm incredibly overwhelmed and depressed. Despite working out for over 15 years I feel like I don't know anything.


    Now I feel like I'm starting from square one. Can you give me a quick rundown on nutrition and fitness? Growing up I was told to only eat 1200 calories and do 4 sets of 25 reps of whatever muscle I was working on.
    If you're trying to build muscle, it's best to do 10 reps or less. Are you still doing cardio? You should do at least 20 - 30 min. every other day. I've found jumping rope to be the best cardio for losing weight. Also running and treadmill.

    Are you eating healthy? Try to stay away from soft drinks and desserts, and try to eat more fruits and vegetables. Instead of soft drinks, drink water.

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    Default Re: Overwhelmed with nutrition and fitness

    OP, I'm getting body-dysmorphia / eating disorder vibes from your post, but i might be misreading the situation. Do you have access to nutritional coaching or therapy through insurance? I'm hesitant to offer any advice since I'm more concerned about your mental wellness. Hope that doesn't sound offensive at all. <3

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    Default Re: Overwhelmed with nutrition and fitness

    First of all, your body of 15 years ago is not the same with your body today. As we get older, we gain weight faster, lose it slower, our body functions change, hormones play a lot around and also we develop insulin resistance, thanks to the food industry.
    I reccomend Dr. Jason's Fung book called "the obesity code". It's about intermittent fasting and explains how we get fat, even when we think we ate healthy. Because certain foods stimulate insulin and insulin increase makes the body create fat storage. Intermittent fasting is the enemy of the food industry because we don't need to eat a lot to function properly, as we are daily bombarded with the idea that we will collapse without breakfast or 5 meals a day.
    He's a super cool guy, he studied obesity for 20 years, he's the "father" of intermittent fasting. Helped people reverse diabetes and helped women with PCOS get pregnant, only by educating them about intermittent fasting.
    Dieting is the worst thing we can do to ourselves. Learning to stop eating between certain hours is the healthiest habit we can create, because we don't depend on food, we don't live our lives around food and we don't gain weight either, because it helps curbing cravings, emotional eating and so on.
    And it's cheaper! Eating less, you can spend more money on actual high quality food and still have some money left in your pocket.

    It's ok to not know anything anymore, the information changes all the time and many big pharma/ food industry companies are paying for "studies" that show whatever shit is the new shit of the shit today and that it keeps you in shape if you consume it, either it's a supplement or a certain stevia shit. Thats why i reccomend the book. It comes back to basics and shows how people were eating before the obesity empidemic exploded around the world, after 1970.
    Because civilisations survived on carbs way before that and people weren't getting fat (mexicans and tortilla, french people and their croissants, italians on pizza and pasta, asians on white rice, even americans and their pb and jelly at breakfast). Now you get fat even if you THINK about a pizza.

    Idk, that book should be a bible of the modern man, but it's not really promoted because no one has the interest to do that. Why learning to eat natural, why finding out that butter and cream are healthy, when you can go and buy fat free diary that's a pest and whatever weight loss supplement with tons of processed and powdered ingredients that you can barely pronounce their name.
    * Me, everytime a member has 100 requests in freechat, like he's at a 5 Stars All Inclusive Holiday Resort *

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    Default Re: Overwhelmed with nutrition and fitness

    Eating too little can put your body into starvation mode, where it hangs on to every calorie you ingest, and it becomes nearly impossible to lose weight healthily. Be careful. Just mentioning it because your post makes it sound like restriction is the major tactic you've used in the past.

    Also remember that, the less you eat, the harder it is for your body to get the essential nutrients it needs to just keep basic functions going, much less to get you through active days. I use exercise as a way to balance out my eating so that i can eat more (which gives me plenty of opportunities to get as many whole, minimally processed foods into my diet as possible, so my body can absorb allll of the nutrients it needs) while still building muscle and toning up.

    For a potential dinner option, consider wild Alaskan salmon with a side of vegetables and brown rice or quinoa (top with a great olive oil!). Whole foods, simple, easy.

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    Default Re: Overwhelmed with nutrition and fitness

    You mentioned strong muscles and then 1200 calories a day. The two don’t go together.

    25 reps in a row with a weight will not shape the body. If you are able to do that many reps of anything you need to up the weight for any muscle growth. Then you need to eat and rest so they can grow. .7-1.5g of protein per lb is safe bet.
    If you never knew me, that'd probably be cheaper

    If you really knew me, you would know I don't need ya- Saweetie

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    Default Re: Overwhelmed with nutrition and fitness

    Quote Originally Posted by kamiliam View Post
    You mentioned strong muscles and then 1200 calories a day. The two don’t go together.

    25 reps in a row with a weight will not shape the body. If you are able to do that many reps of anything you need to up the weight for any muscle growth. Then you need to eat and rest so they can grow. .7-1.5g of protein per lb is safe bet.
    OP, this. 1200 calories is terribly little. What's your height, your weight? All people are different and it's no good to eat 1200 calories, even for petite girls.
    There is a formula to find out a certain amount of calories your body need (depending on height, weight and the goal: gain or lose weight). idk what measures you have, but I am about 160 cm height and 55kg weight and my amount of calories in order to cut the weight was around 1800!
    1200 is not a magical number that will help you to achieve your goal.
    The main law in general is to spend more calories than you consume. Slowly and steady. I guess you made your body hunger for long and when pandemic happened and you were in lockdown, your body just took the chance to save fat to survive. We are not robots, and our bodies are complex and very smart. 1200 calories is bad for a women because they need more to have normal periods etc.
    There is also a point of no return, when you exhaust yourself too much and that shit just stops working. You can't lose anything and build anything.
    Regarding exercises and the number of reps- there re so many good articles. Also there 're some good fitness girls on IG I used to watch. My favs were Britney Jackson (aka Brittney Babe) and Massy Arias. They have really interesting exercises.

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