Mildly fit people in GV, what's your fitness regime?
I'm a fitness chaser who can't control what I eat. So I do okay. I want to restart my fitness journey but a bit structured this time. So what's your fitness regime that I can jump into? Also what's your opinion on fitness tracker? I have my eye on Garmin watches but worried about their support.
MuchosGracias
Stealth
7 months ago
35M
Pretty fit and the last body checkup showed everything is within range
1) gym 4 days a week. Not messing around here, I’ve been working out with the same trainer for 5 years
2) 1.5 scoops of protein shake post workout
3) no meditation/yoga/pranayam because I find it immensely boring
4) no sugar with tea/coffee. Skip breakfast. 2 rotis and chicken for lunch. 2 rotis dal and chicken for dinner. I’m a south Indian so rice once in a while is a must
5) full day fast once a month
Now I have a decent body and super proud of it
Good luck homie
Impressive. But isn't breakfast a must? Isn't that supposed to be the biggest meal of the day?
steppenwolf
Stealth
7 months ago
I would like to answer. It depends what your goal is. If your goal is to lose fat and gain muscle, you have to be in a caloric deficit diet.
So you have to manage your eating schedule accordingly.
I am in the cutting(Caloric deficit) phase right now and i also skip breakfast as i have to eat before the gym in the evening. It depends upon your goal.
See more comments
CalmNinja
Stealth
7 months ago
Exercises
1. 4X gym per week, strength training
2. 10k steps daily
3. Full body stretches + abs - 2X per week
Food
1. I pre-plan, measure and track all my meals.
2. 80% whole foods (home cooked & uprocessed)
3. 140g protein/day
4. 2 servings of fruits and veggies each day
5, 5G sugar free dark chocolate as occasional treat
6. Avoid fried/sugary foods
7. Limit caffeine
8. No alcohol, smoking
Recovery
1. 8 hrs of avg sleep
2. Deep tissue massage 1X a month
3. Swimming 2X a week
CalmNinja
Stealth
7 months ago
It has been great for me to help with muscle soreness and improve flexibility.
I do bunch of dumb stuff by pushing my limits sometimes. As a result, I have had issues with stiff muscles before.
This helps me negate that and stay consistent in an injury free manner.
See more comments
Babasaheb
Stealth
7 months ago
24M
- gym 6 days a week
- 1 scoop of protein everyday (34g protein)
- no suger
- no breakfast
- full fast once a week
steppenwolf
Stealth
7 months ago
Gym 5-6 days in a week. I follow the push, pull, and legs regime.
Junk food once in 12-15 days. Most of the time home cooked food. Very less consumption of processed food.
7-8k steps daily.
Above 100 gm of protein consumption Daily.
SilentLocket
Stealth
7 months ago
28F
Fit, healthy and happy.
1. Replaced dinner with rainbow veggie salad
2. Reduced junk and sugar intake.
3. 10 mins meditation and journaling as soon as I wake up and before I go to sleep.
4. Consuming 3 litres of water a day
5. Walk 10k steps everyday.
6. Doing pilates atleast 4 days in a week
This is the routine I'm able to follow and be consistent with. This works wonders for me.
All the best to you!!
SilentLocket
Stealth
7 months ago
Rainbow veggie salad is nothing but vegetable salad with a lot of colourful veggies...
See more comments
PastaChef
Stealth
7 months ago
33M.
1) 5 days a week weight training - 30 Mins.
2) 3 km run.
3) Intermittent Fasting of 16:8
4) No sugar. Black coffee only.
5) 10 eggs a day. One apple a day.
6) Lots of water.
7) Calorie Deficit Diet.
PastaChef
Stealth
7 months ago
Yes. There are different kinds of IF.
16:8 18:6 14:10 etc.
You basically fast for 16 hours and eat in the 8 hour window. Usually eat protein heavy foods, so that you won't feel hunger.
See more comments
6x Surya Namaskar every morning, followed by some asana, pranayama and meditation. Relatively more peaceful, spiritual, and have developed more self control.
I used to be in professional weightlifting. Iron routine grew too taxing for my nervous system to continue with usual IT work. Meditation has helped develop some control over thoughts, actions, and sensual pleasures.
RomanArtefact
Stealth
7 months ago
42 M
Exercise (5:30 am)
1. 3-4 days workout (subscribed during covid to this program called sohfit)
2. Once a week run 5-7 kms
3. 2 times a week yoga
4. Try to aim for a walk in the evening in addition manage it twice or thrice a week
Food
1. Mostly salads for lunch on weekdays ( wife comes up with amazing stuff)
2. 2-3 days intermittent fasting (skip breakfast) other days millet based breakfast
3. Weekends completely let go (2-3 meals out, drink sessions)
4. Trying to cut out desserts (weakness) 4 times a week
5. Coffee post breakfast (black)
RomanArtefact
Stealth
7 months ago
Oh and rice, wheat, maida is banned at home (all rotis made of millet based aata) Zero sugar (the desserts though negate that)
It's inspiring that you're keeping up with your fitness even in the 40s. Even in my early 30s, I find it hard to make time. Kudos to you!
See more comments
30+ age, started taking this a lot more seriously
Strength Training, 4x weekly, only mornings + 1 day on core and cardio + Once a week 5km run/ football/ squash/ dancing for active recovery
Stopped counting calories and macros, but strictly follow few diet non-negotiable such as
Oats and eggs for breakfast only (breakfast cheating allowed only on weekend), 1 scoop protein only on workout days, drink coffee only if I need it otherwise 1 cup of green tea daily (never after 5pm), 70-30 ratio between consumption of plant based and meat protein, mostly aim for fish for white meat but end up eating chicken and eggs, once a month red meat, daily 1 portion of fruits and vegetables, no sugar and no white flour, occasional kachra for evening snacks - my brain needs the carb through the rigors of the work day
Weekends cheat day- Alcohol, tobacco everything allowed, try to maintain moderation
Slowly starting to realize and see it for myself that most benefits comes from diet than the exercises, so watching what I eat has become the rule now
1. I skip breakfast. Probably my first meal is lunch.
2. I bought a heavy skipping rope from sanguine. Doing it continuously for 5 min everday along with pushups, squats, planks . Only takes around 20 min and that too at home.
3. I would say consistently helped me achieve my fitness.
26M. I look and feel reasonably fit. As per last checkup, markers are also all within range.
1. Workout 4 days a week, upper body, lower body on alternate days.
2. I eat a lot of natural protein throughout the day, often including junk food and sugar. I do not skip breakfast, nor do I avoid the occasional drink. But I don't overeat.
3. I don't do yoga, fasting, running etc. Merely doing portion control is sufficient to maintain a healthy BMI. If one has specific goals such as packing more muscle or improving athleticism, they should work towards that.
27M
6 days a week (at least 5) Gym
1-2 scoops of whey protein
Daily 5 mins meditation in morning
That's pretty much it. I don't walk and I am aware of that and will work on it 😅
spacecowboy
Stealth
7 months ago
Push Pull Legs 6 days a week. 350g of chicken with 2 rotis and 1.5cup of rice at night, 2 scoops of whey in the evening, 5g of creatine post dinner. I eat 2 rotis, and any curry or dal cooked at home for lunch. This is the routine I follow 90% of the time. Sometimes I cheat on my meals. Rarely skip workouts. My strength is shooting up and I’m making gainzzz
cyberpolice
Stealth
7 months ago
I’m 23
Lifting for 2 years now
Weight 98 Kg
Consistent meals with zero cheat days
Leaner than a guy who’s 60kg lol.
( I powerlift )
Here’s what my advice is who’s just looking for general fitness
1. Don’t be jealous of people who lift more than you, whatever you lift, lift with proper form and chase progressive over load.
2. Fitness tracker does help, I track my heart rate and steps and use apps like Hevy to sync w my Apple Watch to track sets and progress.
3. 4 - 5 days are more than enough, make sure to build a proper split like push pull legs and stick with it, focus on mind muscle rather than weights first.
4. Make every meal a high protein meal, weight x 1.5gm of protein.
5. You’ll have to control what you eat, if you can’t stop cravings carry a fruit and force yourself to eat it, have a serving of salad before a meal, drink plenty of water, eat fibre rich foods for proper digestion and reduce cravings.
6. Build a mindset and don’t overthink, this is a lifestyle and not a goal you could achieve just be chill and workout.
Babasaheb
Stealth
7 months ago
Food experiment if anyone wants to try - OMAD, one meal a day.
That's it, irrespective of if you're working out that day or not, have only one meal a day, could be dinner or lunch or heavy breakfast or brunch everyday.
I've been meaning to try it but failed. Just having lunch means I had carvings by 10.30ish which kept me awake and I ended up ordering something eventually.
MaverickManager
Stealth
7 months ago
I believe what you eat and how plays a huge role in your fitness. Most people I talk to think exercise can address bad eating habits. “you can’t outwork a bad diet”.
So my regime -
1. Intermittent fasting - Can help reduce calorie intake. Portion control and carefully prepped meals aren’t for everyone and I feel more likely to fail with them. I only have lunch and dinner as the proper meals. Earlier I used to have nothing for breakfast. Now I have a scoop of whey in the morning. That’s all.
2. Getting rid of sugar - I don’t even look at desert section. Stay away from it. I don’t get cravings thankfully so my only problem is not being able to control once I have taken the first step towards something sweet. Out of sight, out of mind is the mantra right now.
3. Tracking protein intake - I use whey as much as I need to. Don’t believe in “oh it is not natural” “can be harmful” etc. it’s perfectly safe. I have 4 scoops a day (100g protein). Rest of my diet probably gives 15-25g more.
4. Increased fiber intake - Fruits. Carrots. Some seeds. Whole grains (no sugar yogabar muesli). These can be snacks or part of meals. Helps avoid constipation and improves gut health.
5. Workout - I don’t miss it on the weekends. Upper body and Leg on these 2 days. Sometimes, if possible, I do a third session in the middle of the week - Wednesday or Thursday. Upper body then. Resistance training only. Lifting heavy, training to failure. Check out High Intensity Training by Mile Mentzer on YouTube.
What I lack -
1. Prepping ingredients for meals - A bit of effort but if I can form this habit, I would reduce ordering in. Restaurant food is way unhealthier than home cooked. I try to stick to a few healthy options (Protein Chef in Bangalore).
2. Standing and moving around work desk during week days rather than taking calls sitting down. Burns calories without sweat.
UpsetLadle89
Stealth
7 months ago
Fasting, 2-3 days gym, walk whenever possible and avoid junk
1. Light weight training 5 days
2. Followed by a 3km run (7 days)
3. Walk and plan stuff during office hours, I take 5-7 min walks every hour or so
4. 3l of water a day
5. Bed time stretching
6. Home made protein rich food
How do y'all be skipping breakfast peacefully??? I had to stop intermittent fasting because skipping breakfast was making me irritable and having less energy to work in the morning.
Heya
Student
7 months ago
What type of health checkups did the peeps in this thread are talking about?
Discover More
Curated from across
