Catholic Info
Traditional Catholic Faith => Health and Nutrition => Topic started by: Cryptinox on November 23, 2023, 02:14:32 PM
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Does anyone here have any recipes they'd recommend for dinner? I am currently skinny and I want to build strength eventually but to do so I need to change my diet. I've realized that my diet is pretty inconsistent minus my breakfast but I think meal planning would be easier if I could just make something for dinner and just have the leftovers later.
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Turkey.
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Egg bites (sausage/bacon/ham, cheese, and some veg (e.g. spinach)) https://www.thespruceeats.com/easy-oven-egg-bite-recipe-5214233
You can freeze these as well.
Meatballs and hamburger patties that you can also freeze. Make sure you add egg in the patties. Cook in lard/butter.
Chili (kidney beans, ground beef, cheese, green peppers and mushrooms) can also freeze.
Yogurt with granola (toasted oats, honey), nuts, seeds, fruit.
Use a slow cooker and you can use the meat (e.g.pulled pork) to meal prep or to use in sandwiches, wraps, salads, soups. Also, can add toasted chickpeas in salads and give it crunch.
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Look into "sheet pan meals" in which the protein cooks alongside veggies, saving time and dishes. Some people go all protein to LOSE weight, so if you are strengthening your body, don't forget health carbs like veggies and also healthy fats evoo, avocados, nuts.
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Can I ask roughly how old you are?
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Does anyone here have any recipes they'd recommend for dinner? I am currently skinny and I want to build strength eventually but to do so I need to change my diet. I've realized that my diet is pretty inconsistent minus my breakfast but I think meal planning would be easier if I could just make something for dinner and just have the leftovers later.
If the problem is "skinny," the solution is calories, not protein.
If the problem is "poor athletic conditioning," the solution is exercise and a balanced diet containing about 1 gram of protein per kilogram of body weight.
Unless you are among the truly under-nourished, an over-emphasis on protein is misdirected.
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Protein helps, but you have to work hard, feel the burn hard, then keep working. If I can't lift a weight anymore, and don't feel any bad pain, just the usual burn, I decrease the weight and keep going. The burn tends to go away, and my strength comes back a little. That's how I know I'm really working myself. A fast pace wood chipper feeding or log splitting and chucking marathon (at least 6-8 hrs) is a good workout, with an occasional 2min break. Better to slow down than stop. Then the muscle starts piling on if you eat protein. I prefer strength and long endurance over bulk and short burst strength. Bulk can make for a bad power to weight ratio as far as I have observed.
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Can I ask roughly how old you are?
I believe that mentioned being in his 20's. before?
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Does anyone here have any recipes they'd recommend for dinner? I am currently skinny and I want to build strength eventually but to do so I need to change my diet. I've realized that my diet is pretty inconsistent minus my breakfast but I think meal planning would be easier if I could just make something for dinner and just have the leftovers later.
Once a week we usually slow bake (takes 3 hours at 350) 2 big packs of natural chicken thighs and then cut that up and add it to various meals throughout the week. (We save the drippings for soups and sometimes make bone broth from the bones as well.)
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If the problem is "skinny," the solution is calories, not protein.
If the problem is "poor athletic conditioning," the solution is exercise and a balanced diet containing about 1 gram of protein per kilogram of body weight.
Unless you are among the truly under-nourished, an over-emphasis on protein is misdirected.
This is correct. My recommendation is to make up multiple batches of pasta with meat sauces. You can also add Italian sausage and even frozen meatballs. 2 to 3 pounds of pasta can stretch over multiple days. It reheats easily and is portable.
Haven't you mentioned before that you have a problem with your appetite? A starch based diet might help you with that.
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Can you please post a pic of the type of physique you’re after (ie., the diet and exercise regimen I’d recommend will vary significantly, depending on your goal)?
These are the 4 main types (though there is crossover between all four):
1) The soldier: Lean but not gaunt. Excellent muscle endurance, if lacking somewhat in size and strength. This physique can be achieved simply by diet, cardio, and calisthenics.
Example (Nate Diaz: 6’ 170 lbs):
(https://i.imgur.com/m36cj2m.jpg)
2) UFC Middleweight Fighter: lean but with moderate muscle development (achieved by rigorous cardio, disciplined high protein/no carb diet, and weightlifting 4-5x/week). The cardio + no carbs ensures your physique does not morph into the next category.
Here’s an example (Vitor Belfort: 6’ 195 lbs):
(https://i.imgur.com/zfXDFLS.jpg)
3) Bodybuilder: Significant muscle mass and well defined and isolated muscle groups. (Note: In my opinion, getting halfway between #2 and #3 is ideal). You don’t have to end up looking like Arnold Schwarzenegger, but you could. To achieve these results, you’ll eat 6x/day, and at least 2 of those meals will be high carb; all will be high protein; all will be low/no fat. Difficult and expensive. You’ll be in the gym 5-6x/week.
By the way, there’s nothing unCatholic about pursuing this physique, so long as you are treating it as a sport and pursuit of excellence, rather than vain body worshipping.
Example of hybrid bodybuilder-fighter, halfway between #2 and #3 (Ken Shamrock: 6’1”, 210 lbs):
(https://i.imgur.com/nhz3Iy2.png)
4) Powerlifter: Characterized by undefined bulk; muscle groups not well defined. Body fat is tolerated. No cardio except what is gained from lifting. High carb, fat, and protein. This physique will limit flexibility, range of motion, and the diet is hard on the heart (as is the excess body weight powerlifters carry).
Here’s an example (Eddie Hall: 6’3”, 362 lbs):
(https://i.imgur.com/dYDJlRF.jpg)
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If the problem is "skinny," the solution is calories, not protein.
If the problem is "poor athletic conditioning," the solution is exercise and a balanced diet containing about 1 gram of protein per kilogram of body weight.
Unless you are among the truly under-nourished, an over-emphasis on protein is misdirected.
I meant calories as well.
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When I was a pro wrestler (don't get involved in it, many occasions of sin and a very dirty industry) the trainers always emphasized eating a lot of ice cream and oatmeal (and meats of all kinds) to just put on bulk and heft, it worked but it was what's considered a "dirty bulk." The muscle would come from the crazy conditioning pro wrestling required. When I did MMA (don't get involved in this industry either) the diet changed to more clean foods although the conditioning was almost as hard this was focused more on muscular endurance and less on muscular strength and size.
Like Seen posted it kind of depends on what body type you are and what you're after. I'm assuming you are a hard gainer ectomorph in which case trying to get body type 3 and 4 will be extremely difficult for you but 1 and 2 are very achievable and the easiest for you to achieve based on your soma (body) type.
I think you should work within the framework of your God-given body type and not try to transform yourself based on a perceived desire of big muscles or whatever.
Eat a lot of meat, ice cream, and oatmeal (other things as well like rice, beans, pasta) if you just want some more lbs on your frame but a big key is doing the proper conditioning if you don't want to walk around being "skinny fat." PM me if you want a good regimen on that front and a more detailed diet.
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Seconding the emphasis on calories
Use this: https://tdeecalculator.net/ to see how much you should be eating to maintain your current weight. Add between 500-1000 calories to gain weight at a reasonable rate. You may need even more than that if you begin regularly working out, depending on how much calories you burn
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Can you please post a pic of the type of physique you’re after (ie., the diet and exercise regimen I’d recommend will vary significantly, depending on your goal)?
These are the 4 main types (though there is crossover between all four):
It is important to note that all of these men, save for Nate Diaz, are using some sort of steroid. Good genes and years of training can result in a physique similar to Belforts, but his traps and shoulders are still indicative of steroid use.
On a similar note, I wonder about the morality of modern man using testosterone replacement therapy. Testosterone levels have plummeted in the last hundred years (microplastics? sugar? something in the water?), which may be why you see so many pudgy men with breasts who hold fat in all the wrong places. It seems to me that using TRT would simply be getting your testosterone levels back to where they rightfully belong
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It is important to note that all of these men, save for Nate Diaz, are using some sort of steroid. Good genes and years of training can result in a physique similar to Belforts, but his traps and shoulders are still indicative of steroid use.
On a similar note, I wonder about the morality of modern man using testosterone replacement therapy. Testosterone levels have plummeted in the last hundred years (microplastics? sugar? something in the water?), which may be why you see so many pudgy men with breasts who hold fat in all the wrong places. It seems to me that using TRT would simply be getting your testosterone levels back to where they rightfully belong
If there’s a moral issue surrounding TRT, I’m not sure what it would be. Important to remember TRT is not steroids (I know you know that, but for others reading…).
I know my former neighbor went on it for fertility purposes, as he’d had the testosterone levels of an 8 year-old boy, but was able to conceive with TRT.
On the other hand, it’s very bad for the heart and increases risk of stroke, and if used for mass gains, the physique quickly deflates after quitting the therapy.
Here a real/dramatic “during and after” of Vitor Belfort, on and off TRT:
(https://i.imgur.com/XpvAeub.jpg)
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If there’s a moral issue surrounding TRT, I’m not sure what it would be.
I was thinking of someone with "normal" T levels, by modern standards, using it for muscle gain. If that would be considered vain or not
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I was thinking of someone with "normal" T levels, by modern standards, using it for muscle gain. If that would be considered vain or not
Im open to correction on this, but outside of adverse health effects mentioned earlier, my first impression is that’s it’s no different than protein powder (ie., a legal, non-euphoria, non-abortive supplement).
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Im open to correction on this, but outside of adverse health effects mentioned earlier, my first impression is that’s it’s no different than protein powder (ie., a legal, non-euphoria, non-abortive supplement).
Like so many things, "it depends."
Baseline free testosterone at onset? Total testosterone levels are worthless because most of the total is bound to SBG sex-binding globulins; it is the free component that is physiologically effective. goal level at steady-state treatment? If low initially and goal is normalization, few problems. If normal initially and goal is supra-maximal levels, more problems.
Diversion of testosterone into the female hormone pathways? Some use anastrazole, an aromatase inhibitor, to block diversion of test to 5HT (baldness) and female hormones (boobs). Anastrazole is far more danger to the heart than testosterone itself. Testosterone used to be a standard treatment for cardiac ischemia.
Manner of test delivery? repository oil injections? = oil microembolism problems and markedly fluctuating levels. pellets? even more wildly fluctuating levels with supra-max levels with initial pellet placement (trochar injections anyone???) topicals? = spousal exposure (sleep in the same bed, linens, body-to-body contact) = double-edged sword = increase wife's libido v. virilize wife application site? wives report that taste is an issue for a particular standard application site which topical? alcohol-based vehicle? ("burns" so limits available application sites) compounded cream? (oooey-gooey but doesn't burn, vehicle not as well absorbed)
testicle shrinkage (think "raisins")
There are so many serious considerations that a doctor's visit (with a knowledgeable doc) makes a lot more sense than generic online or gym rat lore (and illicit sources).
P.S. As for protein powder, rarely justified. I hoard some as a hedge for the family against kwashiorkor in the times of hunger ahead. If someone can afford protein powder in the USA, they can afford a balanced diet and have no need for protein powder.
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Like so many things, "it depends."
Baseline free testosterone at onset? Total testosterone levels are worthless because most of the total is bound to SBG sex-binding globulins; it is the free component that is physiologically effective. goal level at steady-state treatment? If low initially and goal is normalization, few problems. If normal initially and goal is supra-maximal levels, more problems.
Diversion of testosterone into the female hormone pathways? Some use anastrazole, an aromatase inhibitor, to block diversion of test to 5HT (baldness) and female hormones (boobs). Anastrazole is far more danger to the heart than testosterone itself. Testosterone used to be a standard treatment for cardiac ischemia.
Manner of test delivery? repository oil injections? = oil microembolism problems and markedly fluctuating levels. pellets? even more wildly fluctuating levels with supra-max levels with initial pellet placement (trochar injections anyone???) topicals? = spousal exposure (sleep in the same bed, linens, body-to-body contact) = double-edged sword = increase wife's libido v. virilize wife application site? wives report that taste is an issue for a particular standard application site which topical? alcohol-based vehicle? ("burns" so limits available application sites) compounded cream? (oooey-gooey but doesn't burn, vehicle not as well absorbed)
testicle shrinkage (think "raisins")
There are so many serious considerations that a doctor's visit (with a knowledgeable doc) makes a lot more sense than generic online or gym rat lore (and illicit sources).
P.S. As for protein powder, rarely justified. I hoard some as a hedge for the family against kwashiorkor in the times of hunger ahead. If someone can afford protein powder in the USA, they can afford a balanced diet and have no need for protein powder.
Well, if someone is 210 lbs and trying to get 1.5 grams of protein/lb of body weight, I don’t see how that can be done without protein supplements, as trying to eat 305 grams of protein naturally would be very difficult. I’m lucky to get 200 (and that’s with 2 30 gram shakes/day).
Or are you saying the 1.5G/lb of body weight formula is unnecessary or excessive?
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Well, if someone is 210 lbs and trying to get 1.5 grams of protein/lb of body weight, I don’t see how that can be done without protein supplements, as trying to eat 305 grams of protein naturally would be very difficult. I’m lucky to get 200 (and that’s with 2 30 gram shakes/day).
Or are you saying the 1.5G/lb of body weight formula is unnecessary or excessive?
Providing that one gets sufficient calories and is not working out to the point of tissue destruction, 1.5gm/KgBW is unnecessary. If one is recovering from a serious tissue loss, e.g., a biceps muscle rupture, 4-6wks of higher protein intake is reasonable.
What is the very first advice given to people with kidney failure? Why?
An 8 ounce steak has about 50 grams of protein. Are you suggesting that a 210#/95Kg man can't eat a steak at dinner, a 4-8 ounce meat sandwich for lunch, and eggs and sausage for breakfast? Ever watch or grocery shop for teenage boys? What percent of the time are leftovers still in our refrigerator 3 hours after a meal?
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Just saw this and thought it apropos…
(https://westernrifleshooters.us/wp-content/uploads/2023/11/thumbnail_IMG_3334.jpg)