I need help losing weight and getting back in shape (1 Viewer)

[Ministry of Pain]

https://www.google.com/#q=rice+and+beans+calories

A side of rice and beans has 700 calories, over 1/4 of your daily fat intake, and almost 40% of your daily carbs... This is supposed to be a side dish with one meal, way too much in there. Just my opinion.

MOP Math here so humor me...28 grams in an ounce last I checked  

1 Cup=146 grams...1 cup = 8oz to my knowledge. You gave an example of 461 grams or almost 3x the size of what I would call a serving. 24 ounces of rice n beans or a pound and half of food is going to be fairly high in calories no matter the food. 

6 oz skinless chix breast grilled= 180 calories 

8 oz beans n rice= 230 calories

side salad or steamed vegetable to go with this= Who cares? I never count veggies except for dressings and I tend to use a ginger dressing with far fewer calories but I'll add in 70-100 calories for this. 

I get a total of 500 calories and I have had a pretty heavy protein meal with chicken breast and beans, veggies, this is a more balanced approach and this meal will leave me full for the evening if this is dinner. If it were lunch I would eat a lighter dinner with more fruit n veggies to balance the day out. 

I still have 1,000 calories to play with for the day if I want to continue losing weight 1-2 lbs/week. If I want to try and simply maintain I can likely have another 1,500 for the day. 

 

[NutterButter]

It's also triple the calories of the rice.  I'm not downing black beans, just saying that most foods have tradeoffs and that rice is certainly not bad.  In fact, a typical lunch for me will be a cup of rice, 1/2 pound of chicken, and some sauteed veggies.  The whole thing has maybe 600 calories and is super filling.

http://www.calorieking.com/foods/calories-in-fresh-or-dried-legumes-beans-black-boiled_f-ZmlkPTEzMDYwNg.html

Am I missing something?   Says 227 for a cup of cooked vs 200 for a cup of cooked jasmine rice.  You looking at the non-cooked counts?

 

[fantasycurse42]

I googled one serving of rice and beans  

 

[fantasycurse42]

Also, I think a cup of rice is probably like 4 or 5 fork fulls, could be wrong, but I think some of you are underestimating how much rice you eat in a sitting.

 

[ProstheticRGK]

Also, I think a cup of rice is probably like 4 or 5 fork fulls, could be wrong, but I think some of you are underestimating how much rice you eat in a sitting.

that is an awfully large fork you have.

 

[NutterButter]

Also, I think a cup of rice is probably like 4 or 5 fork fulls, could be wrong, but I think some of you are underestimating how much rice you eat in a sitting.

Its not much.  That's the big problem with rice as well as pasta or something like cereal.  The serving size is always a lot smaller than you think it should be.   Is there a cereal diet?

 

[James Daulton]

http://www.calorieking.com/foods/calories-in-fresh-or-dried-legumes-beans-black-boiled_f-ZmlkPTEzMDYwNg.html

Am I missing something?   Says 227 for a cup of cooked vs 200 for a cup of cooked jasmine rice.  You looking at the non-cooked counts?

Hmm..Yea, the site I used was way off on the beans.  Your number looks correct.  Regardless, rice rules.

 

[fantasycurse42]

that is an awfully large fork you have.

A cooked cup of rice = roughly the size of your fist. It really isn't a lot.

 

[fantasycurse42]

Rice is loaded with carbs, unless you only have a few spoonfuls (and your goal is weight gain), I don't see how it is beneficial to a diet. 

YMMV

 

[ProstheticRGK]

A cooked cup of rice = roughly the size of your fist. It really isn't a lot.

I have fists like George Foreman. Just messing with you, but the visual of a 1/4 cup of anything on one forkful made me laugh a little.

 

[Long Ball Larry]

How the f do I get this cholesterol down?  About 18 months ago, I got a reading of 258 for LDL.  Did a lot of diet and exercise changes and clocked in at 182 and 193 at readings 4 and 6 months later.  Now 1 year after that, I've kept up with pretty much everything (exercise every day, red meat mabe once a month at most, fish 3 or 4 times a week, omega 3 capsules, flax seeds, nuts, avocado, apricots, etc.) and just got a 230 earlier this week.  HDL is up from 40 to 50, which I guess is good and triglycerides still ok, but this is annoying.  

 

[Ministry of Pain]

How the f do I get this cholesterol down?  About 18 months ago, I got a reading of 258 for LDL.  Did a lot of diet and exercise changes and clocked in at 182 and 193 at readings 4 and 6 months later.  Now 1 year after that, I've kept up with pretty much everything (exercise every day, red meat mabe once a month at most, fish 3 or 4 times a week, omega 3 capsules, flax seeds, nuts, avocado, apricots, etc.) and just got a 230 earlier this week.  HDL is up from 40 to 50, which I guess is good and triglycerides still ok, but this is annoying.  

Let's go turkey and skinless chix breast for a while. Just peel back on the fish, see if anything changes, nothing to lose. 

Care to share your height/weight, pants size...up to you. 

 

[Long Ball Larry]

Let's go turkey and skinless chix breast for a while. Just peel back on the fish, see if anything changes, nothing to lose. 

Care to share your height/weight, pants size...up to you. 

lol.  a/s/l?

I do eat turkey bacon about once a week and ground turkey a couple times a week.  Not much chicken (cuz my wife doesn't eat it).

 

[George Jefferson Airplane]

RIP Gussy, fatty liver is like a forest fire.   

 

[Ministry of Pain]

lol.  a/s/l?

I do eat turkey bacon about once a week and ground turkey a couple times a week.  Not much chicken (cuz my wife doesn't eat it).

Let me explain why. Take a measuring tape and go around your waist, for example I fill up 40 inches which is about what I run in suit pants. I'm 74 inches in height, my ideal waist line should be about 37 inches around or half of my height. I need to lose another 4 inches around my waist is my best guess.  

You don't have to post your stats, I'm just saying that weight or waistline could have a significant impact.  

 

[Long Ball Larry]

5'7", 182 (as of last Saturday).  35 waist.  Could do 34 in a pinch.

Was about 212 18 months ago.  Dropped down to 178 at the lowest about 12 months ago and been maintaining since then.

 

[ProstheticRGK]

How the f do I get this cholesterol down?  About 18 months ago, I got a reading of 258 for LDL.  Did a lot of diet and exercise changes and clocked in at 182 and 193 at readings 4 and 6 months later.  Now 1 year after that, I've kept up with pretty much everything (exercise every day, red meat mabe once a month at most, fish 3 or 4 times a week, omega 3 capsules, flax seeds, nuts, avocado, apricots, etc.) and just got a 230 earlier this week.  HDL is up from 40 to 50, which I guess is good and triglycerides still ok, but this is annoying.  

What I would do: Cut back on fat. Even good fat. Stop taking the supplements altogether. Cut the amount of oil, even olive and coconut oil way down from what you use now. If you use a tbsp, start using a tsp., etc. Cut way, way back on nuts and avocados and start eating much more starchy food. Tons more dietary fiber.

do you record what you eat/how much? If so, I'd take a look at it to see if there's any hidden sources of fat. If not, maybe try food journaling and look for those things. GL, brother.

 

[Long Ball Larry]

What I would do: Cut back on fat. Even good fat. Stop taking the supplements altogether. Cut the amount of oil, even olive and coconut oil way down from what you use now. If you use a tbsp, start using a tsp., etc. Cut way, way back on nuts and avocados and start eating much more starchy food. Tons more dietary fiber.

do you record what you eat/how much? If so, I'd take a look at it to see if there's any hidden sources of fat. If not, maybe try food journaling and look for those things. GL, brother.

i don't journal because I pretty much know what I eat every day:

Breakfast: either oatmeal with dried blueberries/flax seeds/walnuts or a shake with avocado/flax seeds/cacao powder/walnuts/almond milk/banana

Snack: handful of almonds/5 apricots

Lunch; either sushi, tuna sandwich, frozen meal (Amy's low-sodium or a couple others that are lower in sodium) or occasionally left over indian or chinese (tofu and veggies) plus an apple or pear, and occasionally plain yogurt with berries if feeling hungrier.

Dinner: Either turkey BLT in a wrap, salmon burger with basmati rice, taco with turkey meat, homemade pizza with veggies (and possibly turkey sausage), eggs and sweet potatoes, once in a while bison burger.  Plus side salads some of the time.

Weekends vary slightly, but pretty much the same universe of foods.  Hummus with bean chips occasionally if I want a snack.  A few beers sometimes.  Mostly salads when out.  Though I do feel like I need to make a more conscious effort to get more veggies in there.  Probably could swap out the almonds or bean chips for carrots or other veggies.  And/or mix up the shakes with more kale, spinach, or other veggies.

Any starchy foods in mind?  I've been trying to limit carbs as often as possible, because that seemed to help with the weight loss.

 

[James Bond]

Some people are genetically pre-disposed to having high cholesterol.  Lipitor is the best statin.

 

[ProstheticRGK]

i don't journal because I pretty much know what I eat every day:

Breakfast: either oatmeal with dried blueberries/flax seeds/walnuts or a shake with avocado/flax seeds/cacao powder/walnuts/almond milk/banana

Snack: handful of almonds/5 apricots

Lunch; either sushi, tuna sandwich, frozen meal (Amy's low-sodium or a couple others that are lower in sodium) or occasionally left over indian or chinese (tofu and veggies) plus an apple or pear, and occasionally plain yogurt with berries if feeling hungrier.

Dinner: Either turkey BLT in a wrap, salmon burger with basmati rice, taco with turkey meat, homemade pizza with veggies (and possibly turkey sausage), eggs and sweet potatoes, once in a while bison burger.  Plus side salads some of the time.

Weekends vary slightly, but pretty much the same universe of foods.  Hummus with bean chips occasionally if I want a snack.  A few beers sometimes.  Mostly salads when out.  Though I do feel like I need to make a more conscious effort to get more veggies in there.  Probably could swap out the almonds or bean chips for carrots or other veggies.  And/or mix up the shakes with more kale, spinach, or other veggies.

Any starchy foods in mind?  I've been trying to limit carbs as often as possible, because that seemed to help with the weight loss.

That sucks, man. Nobody who is putting as much good work as you're putting in should have to keep dealing with this. I wonder if this is more of a hereditary thing, than diet. I feel for you.

If I was in your shoes, I would eliminate as much animal product and fat as I could, and replace the bulk of my calories with rice, potatoes, pasta, quinoa, wheat, barley and millet. I know, I'm a broken record, but there are a ton of stories of people beating back advanced heart disease and all sorts of other common problems with this shift in diet. You will still lose weight, too, which is a plus. Check out this link to the McDougall Diet

Also, if your doctor wants to start you on drugs, tell him you want to try niacin before going to the statins. Less side effects and the Extended Release pills are even more tolerable. You're doing all good stuff, I hope you get this figured out. 

 

[Otis]

Mrs. O, usually unsupportive of my weird Otis crash diets, seeming surprisingly optimistic about this potatoe diet, especially after I directed her to the discussion of it in here. 

Hi honey!

 

 

[Otis]

May have to give this a whirl. 

 

[matuski]

My first potato "meal" of the day.  Chopped up a bunch of potatoes, mixed 1 Tbsp olive oil and 1 Tbsp seasoning in a big bowl... threw the potatoes in and stirred/mixed.

I was surprised so little oil/seasoning mix could coat all those potatoes.  Threw them in the oven at 425 for 30 minutes, turning/moving them around at 15 mins.

Yummy.  Saved the rest in a tupperware container for later.

 

[fantasycurse42]

Mrs. O, usually unsupportive of my weird Otis crash diets, seeming surprisingly optimistic about this potatoe diet, especially after I directed her to the discussion of it in here. 

Hi honey!

 

Dude, stop... Even if by some 30-1 miracle you succeeded with this, you'd just put the weight back on after you reverted back to normal diet. 

The only way you'll see sustained  results is by making small modifications to your existing diet and sprinkling in a little exercise. 

Just try it  

 

[Ministry of Pain]

5'7", 182 (as of last Saturday).  35 waist.  Could do 34 in a pinch.

Was about 212 18 months ago.  Dropped down to 178 at the lowest about 12 months ago and been maintaining since then.

Good for you LBL. 

67 inches in height...You should be about a 33 inch waist. You could lose 10 lbs and wouldn't miss it. Something is keeping a little weight on so I would use the My Fitness App even if you think you are eating right. Log it all in. Check for beer/alcohol/anything other than water, unsweet tea or coffee. Do you eat at night or even after 5 or 6PM? 

Sounds like you are on the right path. Congrads on weight loss. 

 

[culdeus]

My first potato "meal" of the day.  Chopped up a bunch of potatoes, mixed 1 Tbsp olive oil and 1 Tbsp seasoning in a big bowl... threw the potatoes in and stirred/mixed.

I was surprised so little oil/seasoning mix could coat all those potatoes.  Threw them in the oven at 425 for 30 minutes, turning/moving them around at 15 mins.

Yummy.  Saved the rest in a tupperware container for later.

Don't think the olive oil is in bounds here. Certainly not that much.  

 

[ProstheticRGK]

Don't think the olive oil is in bounds here. Certainly not that much.  

It's not the recommended way to do the hack, but depending on the amount of potatoes used, 1 tbsp used to coat isn't going to nullify the benefits of it. If results are not as good as expected, though, this is the first thing I'd look at eliminating. Don't know what matuski's diet was like beforehand, but going from a SAD to using a tbsp of EVOO on a couple lbs of spuds is a vast improvement.

 

[Ilov80s]

Dude, stop... Even if by some 30-1 miracle you succeeded with this, you'd just put the weight back on after you reverted back to normal diet. 

The only way you'll see sustained  results is by making small modifications to your existing diet and sprinkling in a little exercise. 

Just try it  

Agreed. The potato thing is the dumbest #### I have ever heard. 

 

[ProstheticRGK]

Dude, stop... Even if by some 30-1 miracle you succeeded with this, you'd just put the weight back on after you reverted back to normal diet. 

The only way you'll see sustained  results is by making small modifications to your existing diet and sprinkling in a little exercise. 

Just try it  

What do you consider sustained results? So far, I've lost 50+ lbs since March, with probably 50 more to go. I don't care so much about weight as I do about functional fitness. But I will guarantee that i am not up over where I am now in a year. Not my starting point, up over 280, but where I am now in the 230s. Would that be sustained enough?

there are more things in heaven and on earth, Horatio, than are dreamed of in your philosophy. Different strokes, and all that.

 

[fantasycurse42]

What do you consider sustained results? So far, I've lost 50+ lbs since March, with probably 50 more to go. I don't care so much about weight as I do about functional fitness. But I will guarantee that i am not up over where I am now in a year. Not my starting point, up over 280, but where I am now in the 230s. Would that be sustained enough?

there are more things in heaven and on earth, Horatio, than are dreamed of in your philosophy. Different strokes, and all that.

I find it a little difficult to believe someone almost lost 20% of their total weight in 2 months by eating potatoes. IDK, could be some good shtick to see if you can get good ol' Oats to eat 200 pounds of potatoes. If you have congrats, that's borderline amazing.

I have no idea, honestly... It's not for me so I'm not even going to research it. It isn't a slight at you, I just know you from the 20 somethings posts you have in this thread. If you were to hint at who you might've posted as in the past I would have a better feeling.

My post was directed more at Otis. Over the years he appears to actually want to lose weight, unfortunately he is probably hoping it happens by magic. I've seen failed OtisDietFad(tm) one after the other for years - I was trying to give him the best and most direct advice on this topic he could get.

 

[ProstheticRGK]

I find it a little difficult to believe someone almost lost 20% of their total weight in 2 months by eating potatoes. IDK, could be some good shtick to see if you can get good ol' Oats to eat 200 pounds of potatoes. If you have congrats, that's borderline amazing.

I have no idea, honestly... It's not for me so I'm not even going to research it. It isn't a slight at you, I just know you from the 20 somethings posts you have in this thread. If you were to hint at who you might've posted as in the past I would have a better feeling.

My post was directed more at Otis. Over the years he appears to actually want to lose weight, unfortunately he is probably hoping it happens by magic. I've seen failed OtisDietFad(tm) one after the other for years - I was trying to give him the best and most direct advice on this topic he could get.

Lol, I forget how guarded everyone is in here about getting duped by aliai (or aliases). no schtick. And no BS, either. I never posted on this board before, and I am not an alias. I was really active on another board in its heyday, and used to come to FBG just for the football info. But, then I took a hiatus from that board, and missed the banter and good info after a while, so I became a non-contributing member here because the boards were way more active. There is another board I post on, and some of those guys are here- they probably already recognize my posting style and my incessant babbling about the potato hack and know who I am.

i didn't take it a slight to me, personally. I was more trying to goad you into a bet that I wouldn't keep the weight off. I have genuinely lost over 50 lbs. since the end of March. I went extreme and have gotten extreme results. This works. I get that it's not for everyone- and seeing your results from your pics, you don't need this- I post because I am seeing huge changes in my life that make me really amped up, and I know there's other guys out there who will get benefit from the potato hack. I'm like the guy who just converts to a new religion, annoying as hell because they won't shut up about it. I am trying to not be a broken record, but it really works.

i do want to read a new Otis weight-loss thread, though. That was my ultimate ulterior motive for pimping the potato hack so hard. And that was selfishly for my amusement, because, whatever else you want to say about him, he puts asses in the seats when he starts a thread. And I genuinely enjoy Otis-schtick, and would like to see him succeed and crush Woz in the weight-loss thread, which made laugh so hard when I would read it, because it was so predictable. 

 

[matuski]

Don't think the olive oil is in bounds here. Certainly not that much.  

1 Tbsp for over 3lbs of potatoes.. if this is out of bounds let me know.

eta - regardless, now I know I could easily use half that next time.

 

[ProstheticRGK]

1 Tbsp for over 3lbs of potatoes.. if this is out of bounds let me know.

eta - regardless, now I know I could easily use half that next time.

For max results, cut out all added oil. For roasting, use parchment paper or a slip at to line a baking sheet/roasting pan. For frying, use a good non-stick pan, and if needed, add a tbsp or 2 of water/veggie stock to the pan to keep stuff from sticking. 

 

[matuski]

gotcha

 

[James Daulton]

For max results, cut out all added oil. For roasting, use parchment paper or a slip at to line a baking sheet/roasting pan. For frying, use a good non-stick pan, and if needed, add a tbsp or 2 of water/veggie stock to the pan to keep stuff from sticking. 

What's wrong with a tsp of oil?  And what's the gist of this potato diet?  Just a severe caloric deficit in reality?

 

[Maurile Tremblay]

And what's the gist of this potato diet?  Just a severe caloric deficit in reality?

Part of it is that plain potatoes are off-the-charts satiating, so you'll naturally run a significant caloric deficit even if it feels like you're stuffing yourself.

Possibly just as important is the psychological aspect of resetting your taste buds and your relationship with food. A lot of people don't eat only when they're hungry, but also when they're bored or just because certain foods are so freaking delicious. You won't do that on a potato-only diet (unless you're adding salt and oil, as with french fries or potato chips). You'll naturally retrain yourself to eat only when you're hungry ... and you'll retrain your taste buds to be satisfied with simple, whole foods.

 

[kface]

Lots of people will give really conflicting advice on this but in the end in comes down to move your body, as best you can to start, and try to control your portions.  High fibre makes you feel full

 

[James Daulton]

Part of it is that plain potatoes are off-the-charts satiating, so you'll naturally run a significant caloric deficit even if it feels like you're stuffing yourself.

Possibly just as important is the psychological aspect of resetting your taste buds and your relationship with food. A lot of people don't eat only when they're hungry, but also when they're bored or just because certain foods are so freaking delicious. You won't do that on a potato-only diet (unless you're adding salt and oil, as with french fries or potato chips). You'll naturally retrain yourself to eat only when you're hungry ... and you'll retrain your taste buds to be satisfied with simple, whole foods.

Can we somehow incorporate steak and bj's into this diet?

 

[Jayded]

@Jayded

Outstanding work!

Can I ask how tall you are? Sounds like you lost about a lb a week, that's terrific. I wish I could settle in to about a pound a week but I get very antsy if I am not losing 2+ lbs a week, that's gonna come to a stop soon. The bigger you are the more you tend to lose initially. 

@Ministry of Pain

I'm 6 foot tall. I used to say my ideal weight was in the 185-190 lb range but am thinking with some muscle size gained it's now more in the 190-195 lb range. 

The hardest part for me has been trying to lean up but also liking gaining a little size in my upper body for aesthetic purposes. 

 

[matuski]

Part of it is that plain potatoes are off-the-charts satiating, so you'll naturally run a significant caloric deficit even if it feels like you're stuffing yourself.

Possibly just as important is the psychological aspect of resetting your taste buds and your relationship with food. A lot of people don't eat only when they're hungry, but also when they're bored or just because certain foods are so freaking delicious. You won't do that on a potato-only diet (unless you're adding salt and oil, as with french fries or potato chips). You'll naturally retrain yourself to eat only when you're hungry ... and you'll retrain your taste buds to be satisfied with simple, whole foods.

I used 1 tbsp of olive oil and a little bit of seasoning for my roasted potatoes today.   With that "cheat" - a little over 3 pounds of roasted potatoes have been PLENTY. 

350 cal/lb of potatoes + 120 cals from olive oil = ~1300 calories today?  Moving forward chicken stock can replace the 1 tbsp of olive oil... won't bother me.

I love potatoes as well.. so I don't feel like I am missing out on anything.

 

[ProstheticRGK]

I used 1 tbsp of olive oil and a little bit of seasoning for my roasted potatoes today.   With that "cheat" - a little over 3 pounds of roasted potatoes have been PLENTY. 

350 cal/lb of potatoes + 120 cals from olive oil = ~1300 calories today?  Moving forward chicken stock can replace the 1 tbsp of olive oil... won't bother me.

I love potatoes as well.. so I don't feel like I am missing out on anything.

Awesome, matuski! Looking forward to hearing your results. 

Can we somehow incorporate steak and bj's into this diet?

As long as you don't ingest anything more than 2 oz. you should be solid.

 

[James Daulton]

Awesome, matuski! Looking forward to hearing your results. 

As long as you don't ingest anything more than 2 oz. you should be solid.

I'm no Woz bro.

 

[ProstheticRGK]

I'm no Woz bro.

 

 

[Ilov80s]

Anything that works for someone is cool. I'm happy for anyone that improves their life. Some approaches are just weird, but I won't knock results.

 

[ProstheticRGK]

If you want to keep things simple, here are some books on bodyweight exercises that I think are good:

Strength Rules by Danny Kavadlo
Convict Conditioning by Paul Wade
Homemade Muscle by Anthony Arvanitakis

They're all pretty much the same book. They feature mainly pushups, pullups, and squats, and variations on them, with progressions for all skill/fitness levels. They're all based on working out at home with little or no equipment beyond a pullup bar.

Sifu. 

Read the first 2 and the 3rd will be delivered this week. Did my first workout today at the park with my son. Sore as hell, but my back (which I hurt lifting a 400 lb. patient using horrible body mechanics five years ago) feels better already from doing squats.

Both books were excellent, but I like the more in-depth, regimented approach of Convict Conditioning. More guidance for someone just starting out- more feedback on performance benchmarks to clear before moving to the next level. I was tempted to start at regular push-ups and squats, since I thought I could handle them, skipping the first couple steps, but decided against it after reading Convict Conditioning. Glad I did. Paul Wade is a brilliant guy. And both books were total page turners and ultra-motivational.

if I ever meet you in real life, you will not pay for a drink, or a meal. Seriously, thank you for the stellar recommendations.

 

[Tiger Fan]

I used 1 tbsp of olive oil and a little bit of seasoning for my roasted potatoes today.   With that "cheat" - a little over 3 pounds of roasted potatoes have been PLENTY. 

350 cal/lb of potatoes + 120 cals from olive oil = ~1300 calories today?  Moving forward chicken stock can replace the 1 tbsp of olive oil... won't bother me.

I love potatoes as well.. so I don't feel like I am missing out on anything.

you cook them all at the same time and put in fridge?

 

[Otis]

@ProstheticRGK -- I'm heading to the supermarket and giving this a go today.  Gonna pick up a few bags of potatoes.  Haven't read the Potato Hack book yet, but received it last night and will start today.

Any practical tips in terms of best/fastest/easiest way to prepare?  Seems to me baked potatoes are the best, and so I figure we'll just bake up a whole sheet or two of them in the oven today, and then see how it goes in the coming days.

In particular, what do you do about re-heating?  If I want to bring some of these to the office, what's my best bet?  Just bring a couple of pre-baked potatoes and eat them cold?  Nuke 'em at the office?  I'm not big on spending a lot of time on lunch anyway, and I may just opt to skip lunch and have my potatoes at night.  But probably a good idea for my to bring something to tide me over just in case.  Also I'm sure if I get desperate I can find a couple of take out places nearby who will make me a plain baked potato.

Thanks,

Oats

 

[Ilov80s]

Sifu. 

Read the first 2 and the 3rd will be delivered this week. Did my first workout today at the park with my son. Sore as hell, but my back (which I hurt lifting a 400 lb. patient using horrible body mechanics five years ago) feels better already from doing squats.

Both books were excellent, but I like the more in-depth, regimented approach of Convict Conditioning. More guidance for someone just starting out- more feedback on performance benchmarks to clear before moving to the next level. I was tempted to start at regular push-ups and squats, since I thought I could handle them, skipping the first couple steps, but decided against it after reading Convict Conditioning. Glad I did. Paul Wade is a brilliant guy. And both books were total page turners and ultra-motivational.

if I ever meet you in real life, you will not pay for a drink, or a meal. Seriously, thank you for the stellar recommendations.

That is a great point that people who don't do strength training often miss out on. If you have bad knees or back, the best ways to help them are losing weight and strengthening the muscles around them. Stronger thighs and core muscles will make your back and joints feel better. Stretching is also super important. Yoga is amazing for that. I lift weights and run almost daily, but always set aside one day a week for recovery where I do yoga. It feels like heaven and it improved the overall health of my back pretty quickly. 

 

[ProstheticRGK]

@ProstheticRGK -- I'm heading to the supermarket and giving this a go today.  Gonna pick up a few bags of potatoes.  Haven't read the Potato Hack book yet, but received it last night and will start today.

Any practical tips in terms of best/fastest/easiest way to prepare?  Seems to me baked potatoes are the best, and so I figure we'll just bake up a whole sheet or two of them in the oven today, and then see how it goes in the coming days.

In particular, what do you do about re-heating?  If I want to bring some of these to the office, what's my best bet?  Just bring a couple of pre-baked potatoes and eat them cold?  Nuke 'em at the office?  I'm not big on spending a lot of time on lunch anyway, and I may just opt to skip lunch and have my potatoes at night.  But probably a good idea for my to bring something to tide me over just in case.  Also I'm sure if I get desperate I can find a couple of take out places nearby who will make me a plain baked potato.

Thanks,

Oats

Bake half and boil half. Take baked potatoes to work and heat them in the microwave and add some sriracha or salsa (read the label, if you don't wanna make your own). Cooling them down actually makes them better for you by increasing Resistant Starch, which encourages good gut flora growth. Don't have to eat them cold, though. Re-heating doesn't get rid of RS. I find cold potatoes pretty horrible, but I ate them in a pinch.

boiled potatoes you can eat the same way, but they are better for frying at night for dinner, and adding seasoning in. I got hooked on making a curry, or making Mexican spuds with taco seasoning (cumin, granulated onion & garlic, chili powder, coriander, Mexican oregano and cayenne) add water to the pan after a couple of minutes of sautéing, then add the spices and stir until the water dries up. This goes well in Tupperware for bringing to work, too. GL, brother!

ETA: sweet potatoes. Get a bag, and buy some premium, real maple syrup. A baked sweet potato with about a tbsp of maple syrup and a dash of cinnamon and nutmeg tastes like the greatest thing in the world while doing this. I discovered this about 3 weeks in, when I was already crushing it and realized I didn't care even if the maple syrup slowed things down, I wanted something as a change of pace. It didn't slow anything down, at all. And was great.

 

[ProstheticRGK]

That is a great point that people who don't do strength training often miss out on. If you have bad knees or back, the best ways to help them are losing weight and strengthening the muscles around them. Stronger thighs and core muscles will make your back and joints feel better. Stretching is also super important. Yoga is amazing for that. I lift weights and run almost daily, but always set aside one day a week for recovery where I do yoga. It feels like heaven and it improved the overall health of my back pretty quickly. 

What kind of yoga do you do? I'd like to more flexibility stuff on my off days, and keep stretching. And I'm champing at the bit to go full-bore into strength training, but Paul Wade talks about "milking the system" and putting strength in the bank to get max results, which means I am starting out at only 2 workout days for Phase I.

He also talked about something I never thought of, or even knew about before, but makes so much sense kinesiology-wise. You need to give all those little accessory muscles time to adjust to higher loads, and especially give tendons and ligaments a chance to strengthen up to the level of muscle, which has way more explosive growth. Why so many times lifting we get shoulder tweaks or elbow and wrist injuries.