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

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DarkneT said:
No one needs 200+ grams of protein a day

Especially dads

Enjoy kidney failure
Click to expand...

I heard if you drink too many fast digesting protein shakes it can cause kidney issues
 
Clear Winner said:
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
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I cant stand protien shakes, i used to take them too and they gave me diarhea and tasted horrible. I dont know how people can sip those, i had to down them fast because i hated the bad after taste many of them smelled and tasted like slight old cheese smell with lots of sweetener added to it.
 
Hog-train said:
I have an even lazier way of eating, but getting enough protein.

I get these 6 packs of canned chicken (already cooked but in can.) Each can has about 45.5 grams of protein.

https://www.costco.com/Kirkland-Signature-Chicken-Breast-12.5-oz,-6-count.product.100334960.html

And these giants bags of mixed vegetables which I keep in freezer.

https://www.costcobusinessdelivery.com/Kirkland-Signature-Stir-Fry-Vegetables,-5.5-lbs.product.100269982.html

And these microwavable individual packs of Quinoa and brown rice.

https://www.costco.com/Seeds-of-Change-Organic-Quinoa-and-Brown-Rice-8.5-oz,-6-count.product.100381510.html

At night, I put 1 serving of vegetables in a small tupperware straight from the giant bag in freezer. Keep in fridge for next day. And take 1 can and 1 quinoa pack.

At work, I just microwave everything for 3 minutes.

Super cheap and nutritious meal (lunch or dinner.)

For breakfast, I make the Joe Rogan kale shake the night before in a blender, but add protein powder. Drink in morning - bam and then coffee and out the door.

For the 3rd meal, I go to a deli on Sundays and get 5 salads where you pick the ingredients. Buy it all at once. I ask them to put dressing in small container inside. That's 5 nutritious salads with chicken for every day of the week.

Super cheap and easy as fuc.
Click to expand...

Can chicken is unhealthy lot of chemicals that can cause illness
 
TidWell, aren't you athletic and explosive? Shouldn't even have to worry about dad bod.
 
When I was 17-25ish I'd do the 5-6 small meals a day that would usually consist of a lot of chicken breast, broccoli and sweet potato plus take tons of supplements. Now that im in my mid 30's i find intermediate fasting and spice/flavor packed meals with low to medium carbs works best for me.
 
TidWell said:
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.


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/
Click to expand...
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It doesn’t need to be that rigid. I think that’s why people fail at dieting because they try to create a perfect diet of 6 meals a day that are bland as shit. They’ll do it for 4 days then quit.

Dieting is hard work and determination. I don’t care what diet you’re doing as long as you’re committed and patient it’ll work.
 
quantiqus said:
they are tainted with turinabol and methyltestosterone and ibutamoren.
Click to expand...

yikes, how did you find out about that stuff is this legit? I know a lot of the supplements were tainted with poison metals and toxic stuff and some steroids, but never knew the names of the stuff.
 
I never count calories.

I simply stop eating snacks and fast food and I drop weight quickly.
 
bosox32 said:
It doesn’t need to be that rigid. I think that’s why people fail at dieting because they try to create a perfect diet of 6 meals a day that are bland as shit. They’ll do it for 4 days then quit.

Dieting is hard work and determination. I don’t care what diet you’re doing as long as you’re committed and patient it’ll work.
Click to expand...


I noticed different types of people

the people who can workout and got that on lock, but when it comes to diet they get bored and it hurts their brain just to think about it so they are lazy on the diet part

and then the ones who got the diet on lock but have trouble getting motivated working out

and then the ones who are lazy both ways, cant cook and prep and then dont get motivated to workout.

and finally the motivated and determined strong minded people the ones who when they make goal they stick to it and workout regularly and eat healthy daily
 
Seaside said:
It is not that hard to count calories. Just eliminate eating out, shit snacking. you want to snack? make a salad and use horesradish and vinegar as dressing or eat some carrots. What does it for lot of people is drinking, partying on weekends and eating out. You can do good for 4 or 5 days and workout 4x that week or 5 but unless you in major deficit you wont have proper fat loss if you go to shit on weekend. I think alcohol is real issue for lot of people. Notice even guys on steroids with good dieting avoid alcohol and eating out.
Click to expand...
beer is the biggest demon. I do love beer but the 'beer belly' is a very real thing. I reserve beer only for out door events where beer is a must and otherwise drink wine or hard liquor. Much less fat Wino's.

As soon as I minimized beer I found the gut shrinking.
 
The #1 lazy man's diet tip - cut out all Soda. Find a store chain that has flavoured carbonated water (not the shit loaded with artificial sweetener) if you need the "bite" of something carbonated. Start with that crap first.


Also, if you're lazy, and don't like Veggies, buy a blender and make a breakfast smoothie with a bunch of them, blueberries, some protein powder, liquid whole egg, whatever. Takes very little time.
 
Hog-train said:
I have an even lazier way of eating, but getting enough protein.

I get these 6 packs of canned chicken (already cooked but in can.) Each can has about 45.5 grams of protein.

https://www.costco.com/Kirkland-Signature-Chicken-Breast-12.5-oz,-6-count.product.100334960.html

And these giants bags of mixed vegetables which I keep in freezer.

https://www.costcobusinessdelivery.com/Kirkland-Signature-Stir-Fry-Vegetables,-5.5-lbs.product.100269982.html

And these microwavable individual packs of Quinoa and brown rice.

https://www.costco.com/Seeds-of-Change-Organic-Quinoa-and-Brown-Rice-8.5-oz,-6-count.product.100381510.html

At night, I put 1 serving of vegetables in a small tupperware straight from the giant bag in freezer. Keep in fridge for next day. And take 1 can and 1 quinoa pack.

At work, I just microwave everything for 3 minutes.

Super cheap and nutritious meal (lunch or dinner.)

For breakfast, I make the Joe Rogan kale shake the night before in a blender, but add protein powder. Drink in morning - bam and then coffee and out the door.

For the 3rd meal, I go to a deli on Sundays and get 5 salads where you pick the ingredients. Buy it all at once. I ask them to put dressing in small container inside. That's 5 nutritious salads with chicken for every day of the week.

Super cheap and easy as fuc.
Click to expand...

lol..

 
MardyBum said:
The #1 lazy man's diet tip - cut out all Soda. Find a store chain that has flavoured carbonated water (not the shit loaded with artificial sweetener) if you need the "bite" of something carbonated. Start with that crap first.


Also, if you're lazy, and don't like Veggies, buy a blender and make a breakfast smoothie with a bunch of them, blueberries, some protein powder, liquid whole egg, whatever. Takes very little time.
Click to expand...

sounds good

The smoothie is one of the best ways to get your vitamins and nutrients in

also you dont have to stuff the blender, people use wayyyy to much veggies in there you just have to put a combo of a small handful of each

ill put some handful of kale or spinach, half a cucumber, a pear, half a beet, some bluberry, half a banana and freeze the other half for tomorrows smoothie

Ill usually freeze a couple peeled bananas I put that instead of ice and it gives an awesome texture.
 
I find my biggest dad problem is fast food paired with soda. Kiddo want some chicken nuggets and I end up getting a meal and drinking a soda or two in the process.

Cut those out for over a month now and belly fat dropped pretty significantly.
 
Hog-train said:
I have an even lazier way of eating, but getting enough protein.

I get these 6 packs of canned chicken (already cooked but in can.) Each can has about 45.5 grams of protein.

https://www.costco.com/Kirkland-Signature-Chicken-Breast-12.5-oz,-6-count.product.100334960.html

And these giants bags of mixed vegetables which I keep in freezer.

https://www.costcobusinessdelivery.com/Kirkland-Signature-Stir-Fry-Vegetables,-5.5-lbs.product.100269982.html

And these microwavable individual packs of Quinoa and brown rice.

https://www.costco.com/Seeds-of-Change-Organic-Quinoa-and-Brown-Rice-8.5-oz,-6-count.product.100381510.html

At night, I put 1 serving of vegetables in a small tupperware straight from the giant bag in freezer. Keep in fridge for next day. And take 1 can and 1 quinoa pack.

At work, I just microwave everything for 3 minutes.

Super cheap and nutritious meal (lunch or dinner.)

For breakfast, I make the Joe Rogan kale shake the night before in a blender, but add protein powder. Drink in morning - bam and then coffee and out the door.

For the 3rd meal, I go to a deli on Sundays and get 5 salads where you pick the ingredients. Buy it all at once. I ask them to put dressing in small container inside. That's 5 nutritious salads with chicken for every day of the week.

Super cheap and easy as fuc.
Click to expand...
<{clintugh}>@ that 5th salad at the end of the week.
 
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