Never been serious about body-building, til now ;)

(Edith) #95

https://www.sciencedirect.com/science/article/pii/S0002916523058185

https://www.sciencedirect.com/science/article/pii/S0002916523061889

I was curious so I searched to see if I could find any studies. These two studies seem to suggest that increased protein does help with improving bone mineral density, but both say also taking calcium is required.

https://www.sciencedirect.com/science/article/pii/S002231662215697X
This article is quite interesting. In this study, high protein resulted in hypercalciuria without effect on the parathyroid. The hypercalciuria was caused by more calcium being absorbed by the digestive tract. Low protein actually resulted in “secondary hyperparathyroidism” which caused a reduction in intestinal calcium absorption. The conclusion was that low protein diets can be detrimental to bone health.

It doesn’t seem they did any testing on actual bone mineral density (BMD), but they did include a graph from another study that showed better femoral bone density in women who ate more protein.
So… that brings me back to the question: Is it REALLY age or once again lack of proper nutrition (in this case protein) resulting in much of the bone density loss?

I understand that we all age, but how much of aging is really just not adjusting our nutrition was we get older?

(Edith) #96

The nutrition facts for 1 cup (81 grams) of raw oats are (5Trusted Source):

  • Calories: 307
  • Water: 8.7 grams
  • Protein: 10.7 grams
  • Carbs: 54.8 grams
  • Sugar: 0.8 grams
  • Fiber: 8.1 grams
  • Fat: 5.3 grams

Sorry Shinita, this is the nutrition info for one cup of dry oats which would make quite a lot of cooked oats. It has only 11 grams of protein. I don’t think anyone eats one cup of dry oats per meal, probably at least half that. Five to six grams of protein is not a decent amount of protein.

#97

I have tracked his actual recipe, I don’t just write random things when I use numbers… I hope :smiley:

My data says 17g protein per 100g for oat. (I googled and found the same - and some ranges too. It can be less. On the site that I use for tracking, I just grabbed the first one with 17g protein, others have 14 or 13, apparently. I didn’t find only 11g there.) With the lower data, his oatmeal still would be maybe 20g protein. Yep, it’s little but still significant for someone who doesn’t need my high protein intake. And it’s just the breakfast, there are the other meals to get better at it.

Of course many people eat more than 80g oats, it’s very little! My SO has 130g in his breakfast oatmeal and he keeps his breakfast as small (I mean calories) as semi-comfortably possible as he needs to be careful not to get fat. He had bigger breakfasts before. Yes, the cooked oatmeal gets big, that’s why he needs near 1kg of oatmeal. He would be starving with only one cup!

He is a bit like me, it doesn’t matter how much water it soaks up, the macros and calories matter at satiation. But he needs volume anyway while I don’t. So it’s fine my food has a lower water content.

By the way, not per meal, but he can eat 300g rice on some days. It was 1500g cooked rice earlier, now it’s 1300g we use less water, as little as possible for us to cook the thing properly, no idea how others do it with little :smiley:
The water doesn’t matter, just the nutrients, we drink water anyway and it doesn’t make us satiated and we would lack the nutrients too…

(Edith) #98

Can you tell me how you prepare oatmeal to get the protein content that high? I would like to pass that on to my mother-in-law.

#99

It may be similar to hers, just bigger. That’s it, there aren’t tricks. You can’t get much protein from oats without eating it in big enough amounts. Even boiled eggs may contain only 3g protein if you eat half! Nuts may help a bit but not so much unless one loves the overpower the oat with it… But they may be too fatty if one needs a low calorie breakfast because they can’t eat much. But it’s very easy to make a protein rich low-cal meal but it can’t be oatmeal. Especially if the sheer volume is a problem. (Oats can be eaten without much water added but it’s not oatmeal. It’s my eggy oat dumplings, yum. I don’t eat them as they are carby but they are tasty even for me. Tasty eggs overpower the subtle not so great taste of the oat.)

As I wrote, 130g oat is used but I don’t know the water content… Probably the normal ratio. He puts 25g coconut or walnut (ground) into it too and lots of fruits (200-250g unless it’s something very flavorful like our sour cherries). Oh and a bunch of raisins, my SO is into raisins, I can’t often get away with a dessert if it misses it. But the fruits don’t add protein, just volume. It is a big oatmeal in the end but nicely fits into his 1 liter container so not overly much. My stomach can handle 2 liters, not using oatmeal though, I dislike the stuff. I used to make tiny oatmeals for myself but that had more coconut than oat. That actually raises the protein content. And everything is better with a yolk… So I automatically make things more protein rich. My keto bread is so protein rich and satiating that it’s impossible to eat much of it, even for me. But I looked up, even the normal bread (as normal as I can make, at least. I don’t make tasteless, almost just flour things. but it’s not for me so it’s mostly wheat flour and water) I could eat at once (if I was the same as years ago…) would have 50g protein. But the macro ratios would be horrible for me.
Grains have protein and people who eat a lot of it can get a significant amount of them (they should complete it with legumes or just eat 100+ g animal protein as well, seems even easier to me :D).

So it’s all about size and eating abilities. My SO needs his calories/energy and his oatmeal breakfast is the only source between about 6pm and 3pm and he does all his excercise and 8 hour physical work in that time. Of course one can do these things without eating in the last several hours but some people need to eat a bit more frequently.

There is nothing wrong with a tiny oatmeal but then the other meals should have more protein. If one can’t eat much, don’t eat much, they totally should focus on more protein rich items. I eat a big chicken leg in minutes and it’s 70-80g protein. Even half of it (a small amount of food, even in calories) is a decent amount for a meal, even with few meals per day for some.

(Robin) #100

Okay… back to @Goldengirl52 goal of keeping this thread on topic of weights/body building. :grin::grin:

(KM) #101

Mmm… One cup of cooked oatmeal has six to ten grams of protein. How much are you eating?!!

(Denise) #102

Today is gym-day but I’ve been surprised at how hard I’m working out, but no real soreness in my muscles. I am grunting, feel the burn especially on legs, as I reach my 12 rep. Apologies to anyone who has already talked about this to me, and I’m also doing as much “brain exercise” as I can muster :grimacing::joy:

So maybe I am just adapting to each “weight amount” faster than I think. I’ll show you a little snip of my macros I track, only once in awhile, on myfitness pal, but I am reasonably sure I am getting enough as I am feeling better each morning after that 2 months dry-spell of working out with any weights :wink:

Yesterday was a non-lift day and I had so much energy, even into the “after dinner/evening hours” I was still finding more rearranging to do in my new apartment. Then I slept so good as well!

This is from yesterdays meals/snacks. I’m still a little short on the protein, I weight 109 right now so can up that a little in order to get at least 1 gram per lb. :
macros%20mfp

#104

Okay, so this is the last one. I wrote all the numbers and my dislike towards oats before though.

I don’t eat any oats. I don’t know cups just grams. My SO said 130g was the old one, now he is more anxious about his figure so only eats 110g per oatmeal. My bad. But eating 130g would be super easy for him - and for zillion people I suppose. Or even 200g. It’s not like it’s so much food for satiation and even the volume isn’t too great for many of us.
1 cup oat is barely anything in macros! Do people gets satiated by one egg and a liter of coffee? I wouldn’t.

#105

I have a bad sleep lately and it’s shameful but I have such a muscle ache in my legs too… I only walked a bit, like 2.5 hours! The full backpack doesn’t explain it either. Maybe it’s my limping, I do tend to walk odd since my foot injury to keep it as comfortable as possible. So no big hiking for tomorrow, we need to check out the mushrooms anyway and that is a long, very nice walk in the wildlife park!

So I skipped my workout just like yesterday. Normally I would say oh well, I will do the next in Monday/Tuesday but this thread keeps me from accepting it.
So… I will try to do it tomorrow! At least my SO won’t be too busy to help me with my chest press and he probably will be okay enough to do the exercise himself! As waiting for 10 seconds is super boring for him. I can relate, I hate waiting too.
If I can, I will make him to do some of my other exercises too, I am curious about our differences!

That’s nice. I wish I would have energy and good sleep too. I will try to go to bed at a more sane hour, it got really bad lately. My awake energy level, I mean, I always had a horribly late bedtime. I have been struggling with it for decades. Even if I go to bed, sometimes I just can’t sleep. Maybe I need meditation and some nice sleep music (that stops playing after a while). I had the latter at some point…

Okay but 100 is most probably enough. It’s not such an exact thing, just something easy to remember. 1g/lbs is a bit unnecessarily high for nearly everyone (once I have read about a studies and no natural bodybuilder in the study used more than 1.7g/kg… okay, it’s different when one is older and there are many factors but still) but who knows if it all gets absorbed, tracking isn’t perfect either so it’s not bad to go a bit higher with it. But if it’s a tiny bit below, it’s most probably still very good.

(Denise) #106

These are just “goals” I shoot for shanita :wink: You can tell by my chart, the 2 row is goals and if I’m close, and still feel good, energy, strength then I am happy with that. I doubt anyone hits exact numbers, it just shows me a good idea of where I’m at :wink: in the ball-park zone is good enough, and I don’t need to stress myself out which I used to do a lot, trying too hard to be perfect :wink:

I hope no one thinks this is a contest here, and always cuts themselves plenty of slack, especially with previous injuries, age (more senior folks). I get plenty of rest, and not just sleep at night, but it’s good to kick back and know your muscles are building long after a workout :wink: Think of it, lay there and know your body is building muscle :grin::muscle::wink:

One of the neatest things I ever learned was how our muscles continue to grow, in our rest-days. Here’s a quote and I’ll put the articles URL as well. I’m not saying this is a true article, but it’s pretty interesting. First the quote: muscle cells can grow back bigger and stronger anywhere from one to seven days later .

and URL : Muscle Growth

(Denise) #107

Today was pretty good, and I managed to set up photos of my exercises I did today, with the weight I used. I only used machines-types, and pulleys today but now I’ll keep a journal of some sort which it’s hard to get myself to keep track.

I did several more types of upper-body, but seems like I have to work harder to get more lower body. I know my steep-hill-hikes will help with that, but I want to do more lunges and squats. I only did a machine today that mimics, sort of, a squat.

I was there almost 2 hours instead of 1 today and I think it was mainly because I was really concentrating on form, but also made sure my reps were done slowly enough.

(KM) #108

One cup of dry oats = 80 grams = 3 cups of oatmeal = 10 grams of protein = this is a horrible choice for protein unless you consider a serving the size of your head to be reasonable.

It’s also got over 54 grams of carbohydrate per dry cup, making it a horrible choice for keto, as well.

(Denise) #109

hey KM, could we keep this more on the topic of actual working-out with weights? Maybe you might like to make another thread in Foods for body-building. I know they go hand in hand but that’s not what the topic is meant to be about. We do have lots of other threads on foods as well so I would really love to keep this more focused on the “building of muscle”.

I do appreciate your info, just feel it fits better in “Foods” :wink: Thanks much, denise :+1::muscle:

PS Here is a post some might have missed:

https://www.ketogenicforums.com/t/never-been-serious-about-body-building-til-now/121910/100?u=goldengirl52

#110

I had another big walk on Saturday and it’s alarming how such a thing can tire me out :frowning: Maybe my injured leg and inferior sleep… Oh well. So no lifting there and barely started on Sunday but today I did the vast majority of my full body workout :slight_smile: I can’t say I am particularly pleased but it did went well. Just doing it all is more than what I normally do, to begin with. I raised my weights… Accidentally for the shoulder press too but it went well, as many reps as with the smaller one (just -1kg) last week! The biceps raise proved to be too big, no wonder, 2x10kg is way more than 2x9kg… Fine, I go back to 9.5… But I want my 10kg soon, it’s such a nice round number :smiley:
I feel I started to get the hang of it now and my results keep me entertained. That’s important, I don’t like to do boring things…

Tomorrow is a non-workout day and a rainy day too (at least forecast says so)… So I suppose I will do core exercises (I keep forgetting about them) and maybe a tiny something for my legs…
I will try to do my next workout on Wednesday if a single rest day will be enough for my body… It’s normally not the case but who knows? I surely feel excited about doing my workout again and see where my reps will fall… :slight_smile: Hopefully with a proper volume every week I will be able to get better way more quickly. It seems so but I would love to see it continue…

I gladly talk more about oatmeal somewhere else despite I disliking the stuff :slight_smile: I may even do an experiment, just once before I lose all ability to eat so very carby (and before my hopefully carni October and November hits). It would be already quite challenging, I love my normal food with some tiny optional extras the best.
By the way, I never noticed any difference in my workout when my diet temporarily changed. My body tends to be stubborn like that. So I eat whatever I like best and it should work for muscle gain too. Oh! Today I had an exercise after eating, it’s unusual and I don’t feel like doing it but it apparently didn’t matter to my performance.

(Denise) #111

You are just doing wonderfully Shanita, I am just hoping you don’t overdo, I have a tendency to do that but I just want to congratulate you on what a great re-start!! denise :muscle::heart::+1::smiling_face_with_three_hearts:

#112

Thanks :smiley:
Oh no I am too lazy and careful and hedonistic :slight_smile: Well, the last one may not help as I am very enthusiastic now (thanks again for this thread :smiley: it’s so cool, super useful for me!) and doing hard exercises feels good. I don’t easily give up now when it gets really hard (I still could get better at it. except for my biceps exercises, I always pushed myself most there). But I do if I feel something is
wrong. Sometimes my elbows complain (usually just one), I never force things then and if it happens regularly, I change the exercise.

I will be fine. But I need core exercises, I started to get backache again. I had that a lot when I was 20 or so, it’s much better now but I took the slightest occasional pain as a reminder that I really must strengthen my core. It’s very weak.

(Denise) #113

It dawned on me the other day that I needed to do some sort of “specific” ab exercises! Totally left those out. Today I’ll look some up again online as I don’t care for the machine-type, but I like using the mat-type. I can either do them here at home, or join others that go ahead and use the huge mat areas at the gym. I think the leg-lift type are my faves, really dislike just a plain crunchie.

Oh I see a couple I googled that I like already, planks and bird-dog, I was shown these by one of the guys here awhile back. Done all but the Top-Right one, and for balance, that Bottom-Left was amazing for me:
abs

#114

I just realized that I apparently got used to my workouts. NO triceps ache today! :smiley: It was quite serious when I “started” (I did do the exercises before but I skipped a lot), it got better but this last workout was the first one since long where I felt okay afterwards. Superb.
I don’t think I have a reason not to have my next workout tomorrow! :smiley:

I used that whenever I got bad backaches along with 2 others. They helped but of course, I shouldn’t do it when the problem is already there…

The top right isn’t what I like, my legs normally feel odd but now with my foot injury, nope. I do the others :slight_smile:

(Denise) #115

Yes, I understand not being able to do some types of exercise. I think the bird-dog one said it was easiest on the back and I really have to pay attention to that muscle area. Not too long ago, something I had done made my back have an ache that worried me :wink:

Great news about your tricep ache! I haven’t had that issue, so far, and I think it is really surprising me how much I’m doing, but no aches/pain, just feel like my muscles really have become more firm! It’s so encouraging when we get to see improvements, even the small ones :wink: :+1::muscle::heart: