Stairs

[Turkish]

So I have just moved to a new country (Spain), and I haven't been to the gym since summer. Meh, gained like 6 kgs since August, pretty awful. Anyways, I have taken the initiative to help myself and now I take the stairs at the office and to my flat. My office at the 4th floor of our building and I have taken them 14 times yesterday, which makes 4 x 14 = 56 floors! Not bad for a start... I think I am going to try reaching 20 times a day by going to the cafe at the 1st floor rather than the one at our floor every few hours. Now only if I stopped smoking cigs I would probably reach 100 floors a day... well, better than nothing, huh? SAP glued my ass to the chair

/End journal.

 

[brikis98]

Any exercise is definitely better than no exercise. At the very least, you're burning some extra calories and if you keep increasing the difficulty, you'll be improving some aspects of your fitness (stamina, endurance, leg musculature) as well. Of course, a proper workout routine, a good diet and quitting smoking would all be more efficient and effective ways to improve your health - check out the sticky for a good guide.

 

[StageLeft]

You have to do something. BTW, I work with an SAP contractor right now. The guy is frigging loaded. He is also morbidly obese. Don't do it to yourself, bad bad bad.

 

[GenHoth]

SAP?

 

[Turkish]

Originally posted by: brikis98
Any exercise is definitely better than no exercise. At the very least, you're burning some extra calories and if you keep increasing the difficulty, you'll be improving some aspects of your fitness (stamina, endurance, leg musculature) as well. Of course, a proper workout routine, a good diet and quitting smoking would all be more efficient and effective ways to improve your health - check out the sticky for a good guide.

Yeah, I used to rock the gym 3-4 times a week, and was in pretty good shape actually (don't have a naked photo and I am not taking one for this thread ): http://pics.bbzzdd.com/users/turkish/after4.jpg

Anyways, I'll quit smoking soon... I smoke maybe 6-7 a day, usually when I am frustrated at work... :-/ Anyways, my diet is already decent enough, 60-30-10 or so.. hopefully I will find and join a gym in Madrid soon. I think I will continue with the stairs even when I join a gym. Let's see

Originally posted by: Skoorb
You have to do something. BTW, I work with an SAP contractor right now. The guy is frigging loaded. He is also morbidly obese. Don't do it to yourself, bad bad bad.

Well I am not an SAP contractor, but I am pretty good at it. My company is paying for my FI module classes, so I'll be certified soon. Maybe in a few years I'll be loaded... Hopefully

Originally posted by: GenHoth
SAP?

World's most advanced and popular ERP application. I think more than half the Fortune Global 500 companies use it: http://www.sap.de

 

[SociallyChallenged]

Originally posted by: Turkish
Anyways, I'll quit smoking soon... I smoke maybe 6-7 a day, usually when I am frustrated at work... :-/ Anyways, my diet is already decent enough, 60-30-10 or so.. hopefully I will find and join a gym in Madrid soon. I think I will continue with the stairs even when I join a gym. Let's see

60/30/10 macro split is not that great unless you're an endurance athlete of some sort. Even then, you aren't taking enough fat for your body's needs. Like everybody else said, refer to the sticky for both exercises and nutrition tips. I would highly doubt that your splits are optimal for what you do and I'd put money on them negatively effecting your insulin sensitivity. What kind of things do you eat by the way? Some people think they're eating healthily, but are often eating bleached, processed crap essentially.

 

[Turkish]

Originally posted by: SociallyChallenged

Originally posted by: Turkish
Anyways, I'll quit smoking soon... I smoke maybe 6-7 a day, usually when I am frustrated at work... :-/ Anyways, my diet is already decent enough, 60-30-10 or so.. hopefully I will find and join a gym in Madrid soon. I think I will continue with the stairs even when I join a gym. Let's see

60/30/10 macro split is not that great unless you're an endurance athlete of some sort. Even then, you aren't taking enough fat for your body's needs. Like everybody else said, refer to the sticky for both exercises and nutrition tips. I would highly doubt that your splits are optimal for what you do and I'd put money on them negatively effecting your insulin sensitivity. What kind of things do you eat by the way? Some people think they're eating healthily, but are often eating bleached, processed crap essentially.

I am not exactly at 60-30-10, that's why I said "or so..." It changes by day... but never more than 20% fat. If I am going to be playing soccer or go swimming, then I usually lower my fat intake, boost my carbs. I am pretty confident about my diet :thumbsup:

 

[SociallyChallenged]

Originally posted by: Turkish

Originally posted by: SociallyChallenged

Originally posted by: Turkish
Anyways, I'll quit smoking soon... I smoke maybe 6-7 a day, usually when I am frustrated at work... :-/ Anyways, my diet is already decent enough, 60-30-10 or so.. hopefully I will find and join a gym in Madrid soon. I think I will continue with the stairs even when I join a gym. Let's see

60/30/10 macro split is not that great unless you're an endurance athlete of some sort. Even then, you aren't taking enough fat for your body's needs. Like everybody else said, refer to the sticky for both exercises and nutrition tips. I would highly doubt that your splits are optimal for what you do and I'd put money on them negatively effecting your insulin sensitivity. What kind of things do you eat by the way? Some people think they're eating healthily, but are often eating bleached, processed crap essentially.

I am not exactly at 60-30-10, that's why I said "or so..." It changes by day... but never more than 20% fat. If I am going to be playing soccer or go swimming, then I usually lower my fat intake, boost my carbs. I am pretty confident about my diet :thumbsup:

40/30/30 is a more well-rounded split and there's good explanations as to why that's so. Why are you confident about your diet? Have you done research? Did you major/minor in nutrition? I'm curious as to why you're confident about it other than just having a good feeling about the whole thing.

 

[Turkish]

Originally posted by: SociallyChallenged

Originally posted by: Turkish

Originally posted by: SociallyChallenged

Originally posted by: Turkish
Anyways, I'll quit smoking soon... I smoke maybe 6-7 a day, usually when I am frustrated at work... :-/ Anyways, my diet is already decent enough, 60-30-10 or so.. hopefully I will find and join a gym in Madrid soon. I think I will continue with the stairs even when I join a gym. Let's see

60/30/10 macro split is not that great unless you're an endurance athlete of some sort. Even then, you aren't taking enough fat for your body's needs. Like everybody else said, refer to the sticky for both exercises and nutrition tips. I would highly doubt that your splits are optimal for what you do and I'd put money on them negatively effecting your insulin sensitivity. What kind of things do you eat by the way? Some people think they're eating healthily, but are often eating bleached, processed crap essentially.

I am not exactly at 60-30-10, that's why I said "or so..." It changes by day... but never more than 20% fat. If I am going to be playing soccer or go swimming, then I usually lower my fat intake, boost my carbs. I am pretty confident about my diet :thumbsup:

40/30/30 is a more well-rounded split and there's good explanations as to why that's so. Why are you confident about your diet? Have you done research? Did you major/minor in nutrition? I'm curious as to why you're confident about it other than just having a good feeling about the whole thing.

Yes I have done my research, in fact, I have experienced with plenty of splits/diets within the past 10 years to know for certain that at least half my diet has to be carbs in order for me to perform well physically & mentally. In college days, when I did lots of lifting, I had a higher percentage of protein/fat but I no longer can last a day without lower carbs. I wake up at 7am, get to work at 9am, get off work at 7:30pm, and am home at 8:30pm. I tried a lower carb split but it just doesn't do. And yes, I am pretty confident of what I eat as I am a true believer in "you are what you eat"

- I stay away from processed carbohydrates of any sorts.
- I get plenty of fiber to keep my metabolism running. Lots of green veggies.
- I try to consume "lean" protein: eggs, fish, chicken breasts, low-fat beef.
- I cook only with olive oil.
- I drink at most twice a week.

If you really want to criticize my diet, let's take yesterday as an example and hear what you think.

8am: one boiled egg, half cup of muesli with dry fruits, half cup of 2% milk + 1 tea spoon of natural peanut butter.
11am: a green apple + half a can of tuna in water.
2pm: a portion of whole wheat pasta with Arabbiata sauce, boiled broccoli + the rest of the tuna when I get back to the office
5pm: some red beans and red potatoes I fixed at home the previous night... its hard to describe the portion for this
9pm: some tapas with colleagues... tried to refrain myself from all the delicious looking Iberian ham. Hehe. Just had a beer + some green olives and I admit, two pieces of Iberian ham.
10pm: skinless chicken breast with red peppers, a traditional Turkish tomatos salad (basically tomatoes + onions + garlic + olive oil + lemon juice).
1am, before bed: low fat cottage cheese and a cup of yerba mate

My worst habit is smoking... and I hope to quit someday. Let's hope.

 

[KoolDrew]

8am: one boiled egg, half cup of muesli with dry fruits, half cup of 2% milk + 1 tea spoon of natural peanut butter.
11am: a green apple + half a can of tuna in water.
2pm: a portion of whole wheat pasta with Arabbiata sauce, boiled broccoli + the rest of the tuna when I get back to the office
5pm: some red beans and red potatoes I fixed at home the previous night... its hard to describe the portion for this
9pm: some tapas with colleagues... tried to refrain myself from all the delicious looking Iberian ham. Hehe. Just had a beer + some green olives and I admit, two pieces of Iberian ham.
10pm: skinless chicken breast with red peppers, a traditional Turkish tomatos salad (basically tomatoes + onions + garlic + olive oil + lemon juice).
1am, before bed: low fat cottage cheese and a cup of yerba mate

This means nothing without a breakdown of calories and macronutrients.

 

[Turkish]

Originally posted by: KoolDrew

8am: one boiled egg, half cup of muesli with dry fruits, half cup of 2% milk + 1 tea spoon of natural peanut butter.
11am: a green apple + half a can of tuna in water.
2pm: a portion of whole wheat pasta with Arabbiata sauce, boiled broccoli + the rest of the tuna when I get back to the office
5pm: some red beans and red potatoes I fixed at home the previous night... its hard to describe the portion for this
9pm: some tapas with colleagues... tried to refrain myself from all the delicious looking Iberian ham. Hehe. Just had a beer + some green olives and I admit, two pieces of Iberian ham.
10pm: skinless chicken breast with red peppers, a traditional Turkish tomatos salad (basically tomatoes + onions + garlic + olive oil + lemon juice).
1am, before bed: low fat cottage cheese and a cup of yerba mate

This means nothing without a breakdown of calories and macronutrients.

Yes it does. If you cannot differentiate between proper and improper nutrition by looking at it on an a macro level, you are very very confused.

 

[KoolDrew]

Originally posted by: Turkish

Originally posted by: KoolDrew

8am: one boiled egg, half cup of muesli with dry fruits, half cup of 2% milk + 1 tea spoon of natural peanut butter.
11am: a green apple + half a can of tuna in water.
2pm: a portion of whole wheat pasta with Arabbiata sauce, boiled broccoli + the rest of the tuna when I get back to the office
5pm: some red beans and red potatoes I fixed at home the previous night... its hard to describe the portion for this
9pm: some tapas with colleagues... tried to refrain myself from all the delicious looking Iberian ham. Hehe. Just had a beer + some green olives and I admit, two pieces of Iberian ham.
10pm: skinless chicken breast with red peppers, a traditional Turkish tomatos salad (basically tomatoes + onions + garlic + olive oil + lemon juice).
1am, before bed: low fat cottage cheese and a cup of yerba mate

This means nothing without a breakdown of calories and macronutrients.

Yes it does. If you cannot differentiate between proper and improper nutrition by looking at it on an a macro level, you are very very confused.

I forgot calories and macros don't matter, as long as it's "healthy." :roll:

 

[SociallyChallenged]

Originally posted by: Turkish

Originally posted by: KoolDrew

8am: one boiled egg, half cup of muesli with dry fruits, half cup of 2% milk + 1 tea spoon of natural peanut butter.
11am: a green apple + half a can of tuna in water.
2pm: a portion of whole wheat pasta with Arabbiata sauce, boiled broccoli + the rest of the tuna when I get back to the office
5pm: some red beans and red potatoes I fixed at home the previous night... its hard to describe the portion for this
9pm: some tapas with colleagues... tried to refrain myself from all the delicious looking Iberian ham. Hehe. Just had a beer + some green olives and I admit, two pieces of Iberian ham.
10pm: skinless chicken breast with red peppers, a traditional Turkish tomatos salad (basically tomatoes + onions + garlic + olive oil + lemon juice).
1am, before bed: low fat cottage cheese and a cup of yerba mate

This means nothing without a breakdown of calories and macronutrients.

Yes it does. If you cannot differentiate between proper and improper nutrition by looking at it on an a macro level, you are very very confused.

It seems like your goal is to lose weight, right? I could eat wonderful, really healthy foods. What happens if I eat too much and don't track calories? Weight gain! So in essence, it doesn't mean MUCH. Unless you know the amount of calories you burn and the amount of calories you take in, you're going to just be shooting in the dark. Too much good food will get you fat just as quickly as too much bad food.

 

[Turkish]

Originally posted by: KoolDrew

Originally posted by: Turkish

Originally posted by: KoolDrew

8am: one boiled egg, half cup of muesli with dry fruits, half cup of 2% milk + 1 tea spoon of natural peanut butter.
11am: a green apple + half a can of tuna in water.
2pm: a portion of whole wheat pasta with Arabbiata sauce, boiled broccoli + the rest of the tuna when I get back to the office
5pm: some red beans and red potatoes I fixed at home the previous night... its hard to describe the portion for this
9pm: some tapas with colleagues... tried to refrain myself from all the delicious looking Iberian ham. Hehe. Just had a beer + some green olives and I admit, two pieces of Iberian ham.
10pm: skinless chicken breast with red peppers, a traditional Turkish tomatos salad (basically tomatoes + onions + garlic + olive oil + lemon juice).
1am, before bed: low fat cottage cheese and a cup of yerba mate

This means nothing without a breakdown of calories and macronutrients.

Yes it does. If you cannot differentiate between proper and improper nutrition by looking at it on an a macro level, you are very very confused.

I forgot calories and macros don't matter, as long as it's "healthy." :roll:

I forgot, AT is full of nutritionists who don't know jack shit :thumbsup:

Get a life, I don't need to count each calorie whether I am on a caloric deficit or overrun.

 

[SociallyChallenged]

Originally posted by: Turkish

Originally posted by: KoolDrew

Originally posted by: Turkish

Originally posted by: KoolDrew

8am: one boiled egg, half cup of muesli with dry fruits, half cup of 2% milk + 1 tea spoon of natural peanut butter.
11am: a green apple + half a can of tuna in water.
2pm: a portion of whole wheat pasta with Arabbiata sauce, boiled broccoli + the rest of the tuna when I get back to the office
5pm: some red beans and red potatoes I fixed at home the previous night... its hard to describe the portion for this
9pm: some tapas with colleagues... tried to refrain myself from all the delicious looking Iberian ham. Hehe. Just had a beer + some green olives and I admit, two pieces of Iberian ham.
10pm: skinless chicken breast with red peppers, a traditional Turkish tomatos salad (basically tomatoes + onions + garlic + olive oil + lemon juice).
1am, before bed: low fat cottage cheese and a cup of yerba mate

This means nothing without a breakdown of calories and macronutrients.

Yes it does. If you cannot differentiate between proper and improper nutrition by looking at it on an a macro level, you are very very confused.

I forgot calories and macros don't matter, as long as it's "healthy." :roll:

I forgot, AT is full of nutritionists who don't know jack shit :thumbsup:

Get a life, I don't need to count each calorie whether I am on a caloric deficit or overrun.

Well, let's put it this way. Both KoolDrew and I have had a fair amount of experience with weight loss. I have helped a fair amount of people lose weight and do you know what their hardest problem was? Losing weight without keeping track of their calories. You can do whatever you want, but you're the one who gained 6kg by not paying attention to what you ate. Like I've already said, eating too much good food will get you just as fat as eating too much bad food. I bulked on clean foods - gained 20 pounds. Calories in and calories out are something to pay attention to.