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Inner city paleo alternative.

Commented on November 22, 2013
Created November 20, 2013 at 7:53 PM

Some of my people came shopping with me last week and they were trying to make good choices but they were priced out.

For the price of a couple pieces of fruit they could but a nice sack of rice that would last about a week. Same goes for oils, it was far far cheaper to get some vegetable oil.

Next was my attempt to get my cuz healthy, we started off with a 3 mile run, which became more like a jog/walk. took him about 40 minutes. We tried it again two days later and he walked after the first mile with severe shin splints. I tried to get him to do pull-ups and he couldn't manage one. My boy wants to join the forces like his daddy did back in the day and I'm trying to help his ass but I've not really got experience helping newbies.

Anyway i want to help my boy out but he's ignorant and he has no internet, he's broke as fuck and he won't leave the block to go to a gym or anywhere else for that matter.

I am thinking of doing a calorie defecit until he is sunder 20% body fat and then have him work on q bodyweight routine so he can ace the tests he will face in the marines. Its taken me a long time to get this motherfucker on the level and stop getting his mad ass into problems, now I need to help him get his life in order and give him a push in the right direction as far as food/exercise goes.

Before his daddy died he always asked me to keep my eye out for his son and i don't wanna send him down the wrong path. Any marines or service men with advice would be ideal.

Also dude has about 10 dollas a week to spend on food. Even less than me.

Medium avatar

(624)

on November 22, 2013
at 05:19 PM

I've noticed a lot of people who don't wish to adhere to a strictly paleo paradigm coming here simply because it's one of the few places on the internet where you can get rational advice from people who don't follow CW and SAD. Plus, he probably enjoys trolling about and getting people all riled up.

Medium avatar

(624)

on November 21, 2013
at 06:31 PM

haha well a simple solution is to eat some rice with the eggs....

E42df6ff885d9d40f63836ce804d9e8e

(25)

on November 21, 2013
at 01:18 AM

based on your other activity on this board, i'm curious why youre looking for paleo advice to begin with?

Medium avatar

(1097)

on November 20, 2013
at 11:35 PM

Lol, whatever you want, man.

Medium avatar

on November 20, 2013
at 11:12 PM

i bought a 20kg bag of rice for 20 bucks and a big bag of rice for 5 bucks so i might advise him to do the same and get him to get the stuff to make pancakes in the morning before swimming, he eats them every morning so I want to keep them in there so he doesn't just hate life without any sort of luxuries whatever.

Plus that means I can go eat pancakes at his house every morning and hit on his momma :)

Medium avatar

(624)

on November 20, 2013
at 10:50 PM

I honestly have no idea what agile 8 and liber 11 are. I'm definitely not hard core in the workout arena.

The second part though - if you want to get him exercising and he's sugar adapted (Paleo trains your body to burn fat rather than sugar) then he probably won't have much stamina without a big carb-rich meal. If you're more concerned with getting him active than yeah, fuck calorie restriction at first. Not sure about pancakes and syrup but if you can't get anything more nutritious in him, at least he has his carbs and won't crash as fast...

Medium avatar

(624)

on November 20, 2013
at 09:45 PM

Yeah it's called yoga ROFL. But seriously - he needs to start out by limbering up and moving around for a while. Just a bit of resistance training at first. The swimming is a great one because it will force him to use most of his muscles. If he's in that bad of shape, he'll see some substantial improvements just by swimming and doing some yoga-ish stretching.

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7 Answers

0
Medium avatar

on November 21, 2013
at 04:50 PM

He actually left the block to go to the gym. I am kinda stunned!

Anyway we sat down and had a chat and we have a plan of action, because he is too heavy to do a lot of running without suffering severe shin splints, we are going to do a radical fat loss program for a month.

1600 calories a day all fat with no carbs and a bit of protein. he will be doing a spinning session in the AM for 45 minutes and at night he will be doing tabatas on either the punch bag, the rower or some other form.

Quick question about rowers, the top level docent feel hard to row, I don't understand, it felt like we could both row on the top level for an hour without ever getting tired, I am not used to machines and such so I have no idea about this kinda mens fitness stuff.

I am hitting my max week on wendler and am benching 400 hinder and I let him lift, he can lift about 145 pounds around 5 or 6 times, so once he is down to a reasonable leanness I will get him on a linear program like SS.

0
F92f0b6a3fe3d45a489e020076904f2f

on November 21, 2013
at 05:37 AM

Honestly I'm pretty broke too but im a small female so I don't need that much food though. I don't mean to sound cheesy but the best way to do paleo is knowing the facts and being able to do a cost/analysis while you're at the grocery store/liquor store.

Is there maybe a way you guys could pool your budget and buy good food for all?

Also, my fitness advice from a broke-as-hail perspective is look up crossfit wods and do them on your own. I'm thinking that would be more motivating for a young guy who wants to be in the marines and more effective for weight loss

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3fc95bca9e723edfbbb72b172798ab49

(1354)

on November 21, 2013
at 12:07 AM

My first thought when it comes to money is eggs. Calories/dollar they won't come close to rice (hell, it's hard to beat rice on calories/dollar) but your bud would also be getting everything else he needs to get in shape. With just the rice he is going to have to bank on some protein charity however he can.

A pallet of eggs (60 total) runs about $6.20 around here. This is ~5400 calories per pallet. If he ate a 2000 calorie/day diet on nothing but these eggs he would have to buy 2.59 of these pallets per week. That would run ~$16.07 per week. Over budget, but at least getting the protein and nutrients he'll need to get fit. That is, if he can stomach nothing but eggs every day.

Medium avatar

(624)

on November 21, 2013
at 06:31 PM

haha well a simple solution is to eat some rice with the eggs....

0
Medium avatar

on November 20, 2013
at 11:08 PM

How much is a giant bag of dry beans? At best he could soak and sprout them to break down the 'not great' stuff. And then rice. And a bunch of cheap butter?

Medium avatar

on November 20, 2013
at 11:12 PM

i bought a 20kg bag of rice for 20 bucks and a big bag of rice for 5 bucks so i might advise him to do the same and get him to get the stuff to make pancakes in the morning before swimming, he eats them every morning so I want to keep them in there so he doesn't just hate life without any sort of luxuries whatever.

Plus that means I can go eat pancakes at his house every morning and hit on his momma :)

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Medium avatar

on November 20, 2013
at 10:16 PM

@methodician what do you think of making him do agile 8 or liber 11 style mobility routines and then say pavals relax into the stretch?

Also am I right in thinking fuck doing the whole calorie defeicit until a couple months down the road?

I am thinking maybe him eating his pancakes syrups and coffee in the morning wouldn't be too bad considering he will be swimming and doing some form or resistance training.

Medium avatar

(624)

on November 20, 2013
at 10:50 PM

I honestly have no idea what agile 8 and liber 11 are. I'm definitely not hard core in the workout arena.

The second part though - if you want to get him exercising and he's sugar adapted (Paleo trains your body to burn fat rather than sugar) then he probably won't have much stamina without a big carb-rich meal. If you're more concerned with getting him active than yeah, fuck calorie restriction at first. Not sure about pancakes and syrup but if you can't get anything more nutritious in him, at least he has his carbs and won't crash as fast...

0
Medium avatar

on November 20, 2013
at 09:31 PM

OK so clearly I can't get him on a real foods diet with his money. But if I can get him to leave the block and hit up the public gym I am going to say to him eat whatever the fuck you want for six months, but make him do an AM/PM workout everyday and get him in great shape.

So in the morning an hour swimming or cycling and then at night either assisted bodyweight exercises or a routine based on weights. I can't have him workout with me because I am squatting 500 and benching 4 hundo and he can barely do a press-up.

Can anyone recommend a strength routine for a fatass motherfucker who can't do a single pull-up?

Medium avatar

(624)

on November 20, 2013
at 09:45 PM

Yeah it's called yoga ROFL. But seriously - he needs to start out by limbering up and moving around for a while. Just a bit of resistance training at first. The swimming is a great one because it will force him to use most of his muscles. If he's in that bad of shape, he'll see some substantial improvements just by swimming and doing some yoga-ish stretching.

0
Medium avatar

on November 20, 2013
at 08:48 PM

The sad truth of the matter is that you just can't have a really good, healthy diet on $10 a week, even $30 is pushing it where I live. White rice is one of the best things he could spend it on. Bananas, apples, and oranges come pretty cheap if you know where to look. Same with staples like butter and ground beef. I got me a used crock pot that just plugs into the wall and turns cheap ass "stewing meat" with some onions, carrots, celery, etc... into something pretty divine IMO. Takes like 8 hours but I'm not working at it.

I find that I've had to make some significant lifestyle changes to financially accommodate a more healthy diet. I eat simply: potatoes, butter, meat, fruit, some olive oil here and there and maybe a salad. I no longer eat out, ever. Not because it's not paleo but because the money will get me more meat and potatoes at the market. I rarely spend money on recreation and my gadget love is taking a beating.

In the end, it's probably better. I've been forced to eliminate a lot of things that didn't necessarily improve my life. I walk in the park instead of going to the movies, for instance. I can watch a fucking movie in my bed so why would I pay $15 to see it sooner in the theater? Okay, there are some movies that just need to be on the big screen but you see the point.

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