Working to Stay Lean ~

[ATA]

11 hours ago, A-Jay said:

If you're not hungry 24/7, you're heading the wrong way. 

There's just no way around it - and it needs to be that way forever.

 got what you said and I feel I to it, Let's see where it lead me. Thank you for the advice.

[A-Jay]

All business again this morning.

Surpassing my previous workout effort while still leaving a few reps in reserve,

keeps me safe, hungry and smiling. 

#400x10

A-Jay

[A-Jay]

Cut myself a little slack and took the Holiday as an extra off day.

Lots of eating & plenty of sleep.  

Trying to finish the year and start this next one, with a power surge. (relative term)

Does that count as a resolution ?

A-Jay

 

 

[A-Jay]

Looking back at 2021 

 

With the end of this calendar year just a few days away,

I like to look back at my training year in review.

First, I was extremely fortunate (knocking wood)

not to have suffered any type of injury or illness this year. 

Super thankful for that all the way around.

As for my efforts to stay lean this year, I feel like it went well.

Renovating the home gym at the end of 2020 seemed to rekindle the fire a bit - big fan of that. 

https://www.bassresource.com/bass-fishing-forums/topic/233267-renovated-the-home-gym-~/

Except for when the big brown bass bite is "on",

I generally don't have much trouble motivating myself to get into the gym.

When it is - I will often skip gym days altogether.

But that's why I do this, so I can. 

Historically, my biggest hurdles always revolve around my diet & getting enough sleep.

Not over indulging during hard water season and then getting sufficient sustenance during fishing season, requires a decent level of self discipline.

At least it feels that way. 

As the months come & go, so does my BMI and while the end game is to remain capable, there always seems to be a few different versions of that.

At times I'm a little heavier and stronger and other times I'm leaner & lighter on my feet.

Both feel pretty good, however over the years, I seem to benefit the most

by never really staying at one or the other too long.

#borninfiftynine

A-Jay

 

 

 

[TnRiver46]

3 hours ago, A-Jay said:

Looking back at 2021 

 

With the end of this calendar year just a few days away,

I like to look back at my training year in review.

First, I was extremely fortunate (knocking wood)

not to have suffered any type of injury or illness this year. 

Super thankful for that all the way around.

As for my efforts to stay lean this year, I feel like it went well.

Renovating the home gym at the end of 2020 seemed to rekindle the fire a bit - big fan of that. 

https://www.bassresource.com/bass-fishing-forums/topic/233267-renovated-the-home-gym-~/

Except for when the big brown bass bite is "on",

I generally don't have much trouble motivating myself to get into the gym.

When it is - I will often skip gym days altogether.

But that's why I do this, so I can. 

Historically, my biggest hurdles always revolve around my diet & getting enough sleep.

Not over indulging during hard water season and then getting sufficient sustenance during fishing season, requires a decent level of self discipline.

At least it feels that way. 

As the months come & go, so does my BMI and while the end game is to remain capable, there always seems to be a few different versions of that.

At times I'm a little heavier and stronger and other times I'm leaner & lighter on my feet.

Both feel pretty good, however over the years, I seem to benefit the most

by never really staying at one or the other too long.

#borninfiftynine

A-Jay

 

 

 

Heck of a year! Nice work. I’ve never had trouble sleeping, I’ve been accused of being a professional between the hours of 7 and 10 pm with the tv and all the lights on. The diet part does confuse me greatly, I’ve always just eaten whatever I can get a hold of and what’s cheapest (lots of fish). It seems like chicken/rice or steak/broccoli are the preferred methods of people with experience. I think I’ve read where you eat a whole lot of chicken also. Is that the main ingredient for most everything? I may need to just start buying a whole lot of yard bird, it’s reasonably priced and always there. 

[A-Jay]

4 hours ago, TnRiver46 said:

Heck of a year! Nice work. I’ve never had trouble sleeping, I’ve been accused of being a professional between the hours of 7 and 10 pm with the tv and all the lights on. The diet part does confuse me greatly, I’ve always just eaten whatever I can get a hold of and what’s cheapest (lots of fish). It seems like chicken/rice or steak/broccoli are the preferred methods of people with experience. I think I’ve read where you eat a whole lot of chicken also. Is that the main ingredient for most everything? I may need to just start buying a whole lot of yard bird, it’s reasonably priced and always there. 

Thanks ~

When it comes to my protein sources, it's all about quality & price.

As much as I need to eat (close to gram per body weight a day)

it becomes a matter of finding the right deal.

So Yes Sir - poultry fits the bill.

The vast majority comes from broiled/grilled chicken thighs and browned ground turkey (93/7).

And then there's The Eggs ~ Oh we eat some eggs now; 5 or 6 a day.

Mostly the whites.

I do get some strange looks loading my grocery cart up with 6 dozen or so. 

I sprinkle in some fish, (usually fresh walleye) shellfish (shrimp) and some beef ( steaks & burgers)

just to fool myself into thinking that there is 'variety, but there's really not.

Basmati rice, sweet potatoes, a ton of vegetables and when it's in season some fresh fruit makes up all the carbs.

And most of the fat (which I need) comes from Avocados, safflower oil and egg yolks. 

No white flour or sugar and no alcohol  (except for week I'm in Mexico) .

btw - when I finally decided to eliminate those 3 things -

It was THE Biggest Dietary  Game Changer of my life.

 

 I purchase & make all my food in bulk and just keep hammering on it until it's gone.

Meal prep is a huge part of ALL of this.

I'm often eating one meal & cooking another at the same time. 

#feedajay

Fridge is chock full of rubbermaid & tupperware. 

Especially during this time of year, meals happen at the same time every day;

6;30 am, 11 am, 3 pm, and 7 pm with a protein drink @ midnight (or when ever I wake up to p).

 I am 62 after all . . . works out ok though. 

Try to be in bed by 10 pm, which is easier now as it gets dark at like 4pm.  

Harder for me in the summer as it's 'still light out' then here; just feels weird. 

Bottom line - I eat more (calorie wise) each day during hard water season than during open water. 

It's a bit more 'fun' to train during a calorie surplus than during a cut/deficit,

but I modify my training to match my energy. 

When I run a calorie surplus, it takes at Least twice as long to lose it. 

So 6 or 8 weeks of gluttony Always requires 3 or even 4 months to fix. 

And that's at least have the fun. 

I've learned so much about what works for me and how important being consistent is.

Wish I had figured this out 30 years ago.

A-Jay

 

 

[TnRiver46]

12 minutes ago, A-Jay said:

Thanks ~

When it comes to my protein sources, it's all about quality & price.

As much as I need to eat (close to gram per body weight a day)

it becomes a matter of finding the right deal.

So Yes Sir - poultry fits the bill.

The vast majority comes from broiled/grilled chicken thighs and browned ground turkey (93/7).

And then there's The Eggs ~ Oh we eat some eggs now; 5 or 6 a day.

Mostly the whites.

I do get some strange looks loading my grocery cart up with 6 dozen or so. 

I sprinkle in some fish, (usually fresh walleye) shellfish (shrimp) and some beef ( steaks & burgers)

just to fool myself into thinking that there is 'variety, but there's really not.

Basmati rice, sweet potatoes and a ton of vegetables make up all the carbs.

And most of the fat (which I need) comes from Avocados, safflower oil and egg yolks. 

No white flour or sugar and no alcohol  (except for week I'm in Mexico) .

btw - when I finally decided to eliminate those 3 things -

It was THE Biggest Dietary  Game Changer of my life.

 

 I purchase & make all my food in bulk and just keep hammering on it until it's gone.

Meal prep is a huge part of ALL of this.

I'm often eating one meal & cooking another at the same time. 

#feedajay

Fridge is chock full of rubbermaid & tupperware. 

Especially during this time of year, meals happen at the same time every day;

6;30 am, 11 am, 3 pm, and 7 pm with a protein drink @ midnight (or when ever I wake up to p).

 I am 62 after all . . . works out ok though. 

Try to be in bed by 10 pm, which is easier now as it gets dark at like 4pm.  

Harder for me in the summer as it's 'still light out' then here; just feels weird. 

Bottom line - I eat more (calorie wise) each day during hard water season than during open water. 

It's a bit more 'fun' to train during a calorie surplus than during a cut/deficit,

but I modify my training to match my energy. 

When I run a calorie surplus, it takes at Least twice as long to lose it. 

So 6 or 8 weeks of gluttony Always requires 3 or even 4 months to fix. 

And that's at least have the fun. 

I've learned so much about what works for me and how important being consistent is.

Wish I had figured this out 30 years ago.

A-Jay

 

 

Thanks a bunch for those details!!! I noticed a nice change in energy and weight when I switched to eating eggs instead of sandwiches but the amount of cholesterol in eggs scares me a little. No good reason, just the nutrition facts label that has 2 of them accounting for over 100% of the daily value. Also if you only eat the white part, what do you do with the yellow? 
 

there are 3 parts of your equation that I will struggle with if I attempt to emulate, although it sounds like from your description that years of trial and error are the best way to figure it all out. 
 

1: Tupperware! I have a special disdain for that stuff. Sure is a lot easier to wash a plate or a bowl than those stupid things. Then there’s finding the right lid, ARG!!!!!

 

2: meal prep. I’ve never even dreamed of doing this, I really can’t even imagine. My meal prep is sitting down and loosening my belt haha

 

3: weight training. I got nothing there, never even tried any of it 

[A-Jay]

3 hours ago, TnRiver46 said:

 Also if you only eat the white part, what do you do with the yellow? 

Yolks I don't eat go in the garbage.

But if you are into stink gas, you could give them to your dog. 

A-Jay

 

[TnRiver46]

27 minutes ago, A-Jay said:

Yolks I don't eat go in the garbage.

But if you are into stink gas, you could give them to your dog. 

A-Jay

 

Haha! I don’t think I can throw good food into the garbage , I can hear my Gran Gran saying “wastin’ is kindly like sinnin’”

[A-Jay]

40 minutes ago, TnRiver46 said:

Haha! I don’t think I can throw good food into the garbage , I can hear my Gran Gran saying “wastin’ is kindly like sinnin’”

So is that like eating the chicken bones & drinking bacon fat then ? 

A-Jay

[TnRiver46]

1 hour ago, A-Jay said:

So is that like eating the chicken bones & drinking bacon fat then ? 

A-Jay

She never went that far that I know of but my father in law eats chicken bones (and the feet) hahaha

[Jigfishn10]

On 12/28/2021 at 2:20 PM, TnRiver46 said:

3: weight training. I got nothing there, never even tried any of it 

You’re a pretty young guy but you may wanna start thinking about it buddy. 10 years will go by and the next thing you see is you’re suffering from Dickydo. 

[TnRiver46]

6 minutes ago, Jigfishn10 said:

You’re a pretty young guy but you may wanna start thinking about it buddy. 10 years will go by and the next thing you see is you’re suffering from Dickydo. 

Haha. Not sure I’ve heard that term, afraid to type it into a search engine. I did attempt lifting with my buddies in college  because it was free, total disaster haha. I dropped things and also fell over. I do lift ladders all day on and off a truck, and the 40 foot Werner sure is heavy 

[A-Jay]

Total Body # 2 ~

My Working Sets definitely had me making the Stank Face this morning.

Doesn't really help in any way, just hard not to do.

A-Jay

[Jigfishn10]

12 minutes ago, TnRiver46 said:

Haha. Not sure I’ve heard that term, afraid to type it into a search engine. I did attempt lifting with my buddies in college  because it was free, total disaster haha. I dropped things and also fell over. I do lift ladders all day on and off a truck, and the 40 foot Werner sure is heavy 

Ok, fair warning. I’ll report this post in 10 minutes for moderation in case you didn’t see it and if you don’t see it, I’ll pm you. 
 

It’s when your stomach sticks out more than your dickydo 

[Jigfishn10]

33 minutes ago, A-Jay said:

Total Body # 2 ~

My Working Sets definitely had me making the Stank Face this morning.

Don’t worry buddy, at our age and marriage arrangement, we’re not exactly fricken charming these days. ?

[A-Jay]

The Last Workout of 2021 and Training Session # 179 ~

Pretty close to every other day all year - always a goal for me. 

Had that on my mind during each of these working sets. 

#borninfiftynine #fitforlife

A-Jay

[TnRiver46]

Well, I don’t have any weights so I did some push-ups today. Unfortunately ate about 64 pounds of food too. My wife made me a breakfast burrito that must have weighed more than a Mexican largemouth bass, sausage and rice for lunch, then chicken and rice for supper. I think eating better is going to be my only hope , and it starts……. probably never 

 

I haven’t been to work in a week and a day and I can tell, nowhere to go nothing to do 

[A-Jay]

Bringing in the New Year the best way I know how.

Two working sets got it done this morning.

#borninfiftynine 

A-Jay

[A-Jay]

Total Body Workout #2 this morning.

Felt like I needed to give my joints & connective tissue a bit of a break.

So I reduced the weights/resistance while slowing my training tempo down quite a bit.

Felt Good.

A-Jay

[A-Jay]

Total Body Workout #3 this morning.

After plenty of warm-up, I blasted through 2 working sets of 7 exercises.

Showing one set of each of them.

2022 is starting off the right way.

#borninfiftynine 

A-Jay

[A-Jay]

Total Body Workout #1 this morning.

Sticking with the two working sets seems to be right for me at this point.

Showing the second one here.

#borninfiftynine 

A-Jay

[VolFan]

Food question- are you going boneless/ skinless on those chicken thighs and trimming the fat or just enjoying the full schmaltz?

[A-Jay]

55 minutes ago, VolFan said:

Food question- are you going boneless/ skinless on those chicken thighs and trimming the fat or just enjoying the full schmaltz?

Boneless/skinless - I get bulk packs - 

I think like 3 or 4 pound.

They don't come with a lot of fat on them,

what may be there usually cooks off while broiling or grilling.

So there's really no trimming needed.

If there was, I'd do it. 

A little salt & pepper and that's pretty much it.

It's totally boring, but if I don't eat like that almost all the time,

I get way too smooth and then get bummed out.

Protein is just about the easiest aspect of my diet, as it doesn't change all that much.

I need the same amount all the time and there's no benefit from eating more

and definitely no help not eating enough.

Managing the carbs & fats in portions that meet my needs, is a little trickier.

Almost always boils down to the fact that I do not need anywhere near what I want to eat every meal.

So I am relegated to measuring them.

Best way for me to exercise portion control so that I will be hungry again in 3 1/2 hours. 

Skipping meals is not something that helps me. 

My wifes says I eat like a bird, but I get to do it 5 times a day. 

A-Jay

[A-Jay]

Easy like a Sunday Morning ~ 

 

A-Jay