The Lazy Man's Guide To Losing Fat And Building Muscle

Discussion in 'Mayberry Lounge' started by TidWell, May 15, 2018.

  1. TidWell

    TidWell Red Belt

    Joined:
    Mar 13, 2017
    Messages:
    9,240
    Likes Received:
    11,750
    Like most guys of a certain vintage, I have mixed feelings about my body. Staying lean and not surrendering to the siren’s call of the dreaded 'Dadbod' is a key concern. But then so is building and maintaining enough muscle so that I can keep up with the young bucks on the soccer field or in the gym.

    One of the main keys to success is your diet. You need a meal plan that's high in healthy carbs, fats and proteins. More importantly, it needs to be easy to prepare and affordable - so you'll actually stick to it.

    There's no shortage of tips that deal with actual exercise on Lifehacker - instead, this guide focuses on the fuel you should be preparing to build muscle and reduce body fat.

    Part anabolic diet, part ketogenic diet and part dopamine diet, this all-rounder is perfect for anyone looking to stay on the health train. It's a super-simple diet protocol that provides everything we need to train, grow, recover and sleep, with minimum disruption to our lives and, critically, not sacrificing taste or enjoyment.

    Consider it a dietary form of GPP (General Physical Preparedness). With bodily GPP I want to be able to achieve a number of feats or accomplishments at any given time with no specific training.

    For nutritional general preparedness, we’re:

    1. eliminating most empty, white carbs from our diet
    2. ensuring we get enough protein to facilitate muscle growth
    3. using fat increasingly as an energy source
    4. using green vegetables to provide carbohydrates and essential nutrients
    Is it boring to eat this way? Or a chore? Not really. The healthy fats in this diet provide both satiety and sufficient hits of dopamine to keep cravings at bay. Permanently.

    Can you eat this way if you have kids? Yes, absolutely. A few variations for Junior and you’re there.

    The Meal Plan
    #1 Pre-Breakfast: Protein Shake w Milk
    • Protein 34g
    • Carbs 17g
    • Fat 10g
    Most supplements are stuffed with all kinds of chemicals that you can't pronounce. It’s a multi-billion-dollar industry that promises silver-bullets yet delivers (mostly) damp squibs.

    However, as a guy in a hurry, I need fuel after workouts and to kick-start the day. Sleep is catabolic, meaning it depletes your muscles. That's not good, especially if you're on the lean side to begin with (what's known in the trade as a 'hard-gainer'.)

    A sound guiding principle is to start the day with 30g of protein if you're serious about building muscle.

    A brown-rice based, all-natural protein is probably a little less effective than some of the other stuff but it helps get me to my macros and I feel somewhat better about it, especially as I'm going to be drinking three of these a day.

    #2 Breakfast: 3 Egg Omelette With Cheese
    • Protein 21g
    • Carbs 1g
    • Fat 18g
    A more elaborate 'one-pan keto-feast’' could include sausages, green vegetables, smoked salmon but that will take more time than we have to play with. The omelette is super-speedy.

    Variations on this theme could be to include a bowl of porridge and stirring through some protein powder to make 'chocolate protein oats'. The only ingredients for this are milk, water, oats and your protein - in less than 7 minutes you’ll be fuelling up for the day ahead.

    #3 Snack: Protein Shake
    • Protein 34g
    • Carbs 17g
    • Fat 10g
    #4 Lunch - Tuna, Brown Rice & Beans + 2 Glasses Milk
    • Protein 43g
    • Carbs 74g
    • Fat 26g
    In terms of bang-for-your-buck and downright convenience, you can't go past this combination - the Holy Trinity of lunchtime goodness.

    Try Sirena tuna, whose label reassures that it's line caught and sustainable etc. Basil oil flavour is especially tasty. Add a tin of Edgells 4 Bean Mix and 90 Second microwave brown rice.

    Throw grated cheese over the top of this for more fat, and because, well, cheese makes everything taste better.

    Total cost per meal: $5.35

    #3 Snack: Protein Shake
    • Protein 34g
    • Carbs 17g
    • Fat 10g
    #6 Dinner: Chicken / Pork, Broccoli, Zucchini, Sweet Potato, Apple
    • Protein 66g
    • Carbs 54g
    • Fat 16g
    You could roast / bake a tray of vegetables and chuck some chicken breast in the other side of the tray (covered in a little foil tent for half the cooking time (usually 30-35 mins) to stop it drying out.

    The beauty of this is that once you've tossed it in the oven, you can go and workout for a bit or play with junior.

    However, if you can get yourself a microwave steamer, your whole whole world will change.

    [​IMG]
    Here's how.

    Chop up your veg and layer it in the steamer according to how long it takes to cook. Then steam it for about 4 minutes. [Note: sweet potato can handle around 3 mins on its own before you add the greens for the remaining 4 mins. This depends on the power of your microwave so play around with it.]

    This could be the end of the story. You serve up your greens with your meat (which you've pan-fried and rested under foil and out of the pan for 5 minutes - this is crucial.)

    You'll probably want some seasoning with this though.

    Or take things to a completely different level with only a modicum of extra effort.

    Drain the veggies, blanche under cold water to stop the cooking process, throw a decent knob of butter into the meat pan and then mix the greens through the butter.

    In a restaurant this would be called something like 'twice-cooked greens, keto-style,' or something equally grand, and, as with a lot of the cooking here, it depends on your approach to fats and what your nutritional objectives are.

    Additional fats, especially those that have traditionally been considered unhealthy, is

    But, if you still want flavour and satiety, then it's worth trying because it makes them taste delicious.

    Total: Protein 214g, Carbohydrate 180g, Fat: 90g
    Summary

    This plan works for busy guys (and gals) for a few key reasons:

    1. It’s cheap
    2. It's healthy
    3. It's easy to stick to
    4. It tastes good
    5. It’s easy to hit (and stick to) your macros
    6. It eradicates most unhealthy carbs from your diet
    Is it perfect? Nope.

    Could it be made healthier? Yep, pretty easily. Sub in celery sticks dipped in almond butter for one of the snacks would be an easy tweak.

    But bang-for-your-buck simplicity, economy and taste it’s right on the money.

    https://www.lifehacker.com.au/2018/05/how-to-pack-on-muscle-and-lose-fat-with-minimal-effort/
     
  2. HARRISON_3

    HARRISON_3 Gold Belt

    Joined:
    Jul 12, 2007
    Messages:
    15,045
    Likes Received:
    11,786
    Location:
    Within Cells Interlinked
    [​IMG]
     
  3. Fedorgasm

    Fedorgasm Silver Belt

    Joined:
    Sep 18, 2008
    Messages:
    10,047
    Likes Received:
    8,985
    Can someone write a lazy man's guide to reading all that shit?
     
    Vil7, Teppodama, DLX and 49 others like this.
  4. TidWell

    TidWell Red Belt

    Joined:
    Mar 13, 2017
    Messages:
    9,240
    Likes Received:
    11,750
    he basically breaks down a quick diet and meal plan for you try it, quick and simple its not a long article at all.
     
    ssBaldy, HHJ and daPROFESSOR like this.
  5. Oeshon

    Oeshon ช่างมันเถอะ

    Joined:
    Oct 12, 2006
    Messages:
    24,683
    Likes Received:
    5,348
    Location:
    Thailand
    fuck that, too boring.

    you can eat clean and healthy without just eating protein shakes + chicken and broccoli everyday
     
  6. TidWell

    TidWell Red Belt

    Joined:
    Mar 13, 2017
    Messages:
    9,240
    Likes Received:
    11,750
    thats why its called a lazyman guide simple and plain and boring, easy to make.

    chicken rice brocoli is pretty much the tried and true meal to help build lean muscle, lose fat and stay healthy basic meal.
     
    Swoliosis, Gyro, USA!USA! and 2 others like this.
  7. Oeshon

    Oeshon ช่างมันเถอะ

    Joined:
    Oct 12, 2006
    Messages:
    24,683
    Likes Received:
    5,348
    Location:
    Thailand
    It is probably the worst advice to give someone who is looking to lose weight. They can't stick to a diet like that. Much easier if they just count calories and start cutting out liquid calories and bad stuff, then slowly moving towards healthier choices.

    Most people who go from fat diets to chicken/rice/broc drop off.

    The true lazy style to lose weight would be lazy keto or just calorie counting with an app.
     
  8. Rhood

    Rhood Silver Belt

    Joined:
    May 14, 2008
    Messages:
    14,815
    Likes Received:
    2,828
    Here's a silly question:

    How come you visit Lifehacker.au and not Lifehacker.com?
    Don't you live in the US? The ping time is a lot shorter for you on .com
     
    MoparOrNoCar likes this.
  9. KONG-D'SNT-TAP

    KONG-D'SNT-TAP Titanium Belt

    Joined:
    Jan 8, 2007
    Messages:
    37,315
    Likes Received:
    30,108
  10. Pugilistic

    Pugilistic Red Belt

    Joined:
    May 14, 2008
    Messages:
    7,984
    Likes Received:
    10,462
    I got a better one : Stop being lazy and go to the gym. Fat people I know make every fucking excuse in the book to not work out and eat healthy. I knew a guy who made excuses ranging from not having enough money (but spending hundreds at the club on a weekly basis), or just waiting for the "right time" to go (he's been waiting for the 5 years I've known him).
     
  11. DarkneT

    DarkneT Generic Russian Platinum Member

    Joined:
    Mar 3, 2009
    Messages:
    13,587
    Likes Received:
    19,226
    Location:
    Lancashire England
    No one needs 200+ grams of protein a day

    Especially dads

    Enjoy kidney failure
     
  12. Clear Winner

    Clear Winner Big Poppa Pars

    Joined:
    Jul 27, 2012
    Messages:
    20,978
    Likes Received:
    39,262
    Location:
    The Blue Bits
    I applaud your efforts, but I've lived the protein shake life before and I ain't never goin' back..... not never!
     
  13. quantiqus

    quantiqus Brown Belt

    Joined:
    Jul 14, 2017
    Messages:
    3,283
    Likes Received:
    7,157
    Location:
    Romania
    So, more simple, eat meat, eggs, veggies and don't eat rice, pasta, bread, candies, cookies and everything good.

    and top smelly farts

    and brain fog
     
  14. quantiqus

    quantiqus Brown Belt

    Joined:
    Jul 14, 2017
    Messages:
    3,283
    Likes Received:
    7,157
    Location:
    Romania
    Why?
    Curious guy here...

    The gym is one, the diet is another. You can be fat even if you go to the gym daily.
     
    TidWell and SmilinDesperado like this.
  15. Clear Winner

    Clear Winner Big Poppa Pars

    Joined:
    Jul 27, 2012
    Messages:
    20,978
    Likes Received:
    39,262
    Location:
    The Blue Bits
    They're just boring and the taste of them became something I hated. Also, my stomach always felt heavy and my farts would stink. If I was hitting the gym hard I might have to, but I'm done with that too.

    A few more points

    http://healthyeating.sfgate.com/negative-effects-protein-supplements-6786.html
     
    TidWell likes this.
  16. DarkneT

    DarkneT Generic Russian Platinum Member

    Joined:
    Mar 3, 2009
    Messages:
    13,587
    Likes Received:
    19,226
    Location:
    Lancashire England
    And a massive food bill
     
  17. SRN

    SRN SOCRATEEEES

    Joined:
    Aug 21, 2009
    Messages:
    7,226
    Likes Received:
    9,932
    Location:
    Canada/Brazil
    I think this is a good way to start, some people are really clueless so giving them something like this gives them an idea so they can actuslly do something about it. This plan is not supposed to last more than those initial weeks of diet. That adaptstion phase where most people fail because they don't even know what to eat.
     
    TidWell likes this.
  18. bufetadanacara

    bufetadanacara Brown Belt

    Joined:
    Jun 17, 2008
    Messages:
    4,851
    Likes Received:
    3,149
    Just eat real food and get regular exercise.

    No junk food, no preservatives, no extra sugars- normal sized portions. Lots of water. If it comes in a box or it's from the frozen food section, don't eat it.


    Do that and get a hard sweat going everyday and you'll be fine.

    If you want even better results, go jogging a few times a week. Want even better results? Mix in some heavy lifting a few times per week.

    None of this needs to be complicated.


    Summary: Eat clean, move ass.
     
  19. benebox

    benebox Brown Belt

    Joined:
    Jan 4, 2015
    Messages:
    2,559
    Likes Received:
    1,390
    Fuck all that, just eat 3 decent sized meals a day. No need to cut out carbs, just dont be a pig.
     
  20. spamking

    spamking Proud Okie/Type 01 FFL Dealer

    Joined:
    Apr 24, 2007
    Messages:
    15,585
    Likes Received:
    3,256
    Location:
    Oklahoma
    My wife does a similar meal plan and most of the time does her meal prep for the week on Sundays.

    I'm not that organized . . . :)
     
    TidWell likes this.

Share This Page