Kaplifestyle

A Lifestyle and Fitness site by Gabe Kapler

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Open Thread: Week 15

By 9 Comments

Welcome back to our open thread. Let’s get moving.

Steve:

Hey Kap - absolutely love the site and it has become a staple in my daily internet routine. Quick question for ya - I just graduated college this past May and my friends and I were huge into working out and lifting weights. Besides classes and the partying, all of our free time was spent in the gym, so we all ended up getting pretty bulky. I am currently about 6’1 and 200lbs, but I want to slim down, lose some muscle, but still be toned. What type of workouts would you suggest? In college I would do chest/triceps Monday/Thursday, back/biceps Tuesday/Friday, and legs/shoulders on Wednesday. Since then, I only lift MWF, so I work those muscles once per week and then do full body/body weight cardio workouts Tuesday/Thursday, but haven’t really obtained the results that I’m looking for. Sorry for the long winded question here, but what type of workouts/workout plan would you suggest?

Steve,

Thanks for stopping by. I know you’re asking for a workout, but if what you want to do is slim down, lose some muscle and stay toned, I’d suggest making a dietary change instead. I’d bet all my marbles if you cut out processed, package products and eat solely animal flesh, veggies and fruit, you’ll achieve your desired results, pronto. This is no easy task, but you’ve got this. I believe in you.

Good luck,

Kap

RS:

A couple weeks ago Tim Grover wrote an article for SI.com and he talked about NBA players coming to him before the preseason about not being able to lose weight. He said he would put them on a no (or low) sugar plan: no fruit, no junk, no pasta, no alcohol, etc. So we’re talking meat, fish, non-starchy veggies, and nuts. Essentially paleo without the fruit. I gave it a shot post Thanksgiving to supplement a daily cardio routine and the weight loss has been alarmingly effective. I’m down 15 lbs in two weeks. I’m wondering if you have any thoughts on sugar avoidance.

Wow, RS, you must have read Steve’s question. I mused on the topic of sugar avoidance here. In short, replace everything processed in your home with foods from the earth. No packages, no preservatives. You’ll look and, more importantly, feel healthier.

Apples kill a sweet tooth.

Kap

Kat:

I’m a ICU nurse who works 3-11. Often I don’t have time for a break and I’m hungry when I get home after midnight. Since It’s so late I know I shouldn’t be eating heavy but I’m starving. Any suggestions on a healthy midnight snack?

Kat, I have suggestions, but I don’t know if you’ll like them. I’ve found that blueberries and purple cabbage do the trick for me anytime I have a craving of any kind, day or night. Why? Their collective nutritional density is off the chart. A handful of each and I’m satisfied and back on point.

Careful sleepwalking,

Kap

What’s on your mind?

  • Ali

    Kap, love the blog. It is beyond informative. My wife was told that she’s low on iron and has constant joint aches. What do you suggest she consumes to boost those iron levels?

    • Msquared

      Ali-
      Chiming in….
      Red meat and sardines are great for iron boost.

  • Matt Cameron

    Hey Kap,

    Do you ever mix in front squats to your workouts?

    Matt

  • Justin Smith

    Kap,
    I see a lot of mixed info about general targets of the amount of protein to consume each day. I have seen anywhere from 0.5 g per lb up to 1.5 g per lb, that can be a huge difference for a 200 lb guy. I often wonder how much is too much and is just being wasted. I would love to hear some of your thoughts on targeted intake of proteins, fats, and carbs in a healthy diet. Thanks for all the great posts and happy holidays!

  • Msquared

    Kap-
    What’s your take on meal size?
    Many “experts” suggest that you keep each meal in equal portions to aid metabolism etc…
    I tend not to really believe this much as I eat a pretty large breakfast with smaller lunches /snacks followed by a decent sized dinner.
    I’ve never reqlly noticed a difference with the exception of the food items that are within each meal.

    Thoughts?

  • Billy the kid

    Hey Kap great blog ! Just wondering what supplements becides cretine work for gaining lean mass ?

    • Ed H

      From http://kaplifestyle.com/2014/01/answering-questions

      “I successfully used creatine in my early twenties in an effort to put on weight. I feel generally healthier now by avoiding all powders. Have you tried upping your intake of grass fed, organic red meat? It is high in natural creatine.”

      Read through the site and you’ll catch on to the theme - Real food has all you need. No supplements necessary. Read more and you’ll probably find all your real food to meet your supplementation objective. The tags and search box are a thorough resource.

  • Brandon

    Hey Gabe,

    Awesome blog. Heard you speak at the 2004 Maccabi games opening ceremonies in Boston when I was 14.

    Now I’m 23, currently residing in Boston and just started my own startup. I’ve noticed that my eating habits have changed with the change in seasons. In the summer I was able to shop at the local farmers market for fresh and organic fruits and vegetables. Since the farmers market closed in November I’ve shopped at the local supermarket but feel that the food they provide there isn’t as nutritious or healthy as shopping at the local farmers market. I’ve gone the Whole Foods route as well but that can be very straining on the budget.

    I was wondering your advice on maintaing healthy eating habits in the winter months on a young entrepreneurs budget.

    Thank you,
    Brandon