Homebrewing and Bodybuilding/Fitness

[bucketnative]

http://fishtownbeerrunners.com/about-us/the-beer-study/

Drink up. I run with this group. I average about 40 miles per week, and about 10-12 beers per week. No problems keeping weight down or recovering from long runs. It's about balancing it with proper nutrition and hydration (other than beer).

 

[MeatyPortion]

I *never* have energy for the gym.

OTOH, i have an easy time finding energy to go xc skiing or take the dogs for a run or play hockey. Gyms suck.

I get what you mean but up until October I was regularly in the gym 4-5 times a week. I might start playing some roller hockey again this spring but I need to get back into the gym as well. Gotta keep my back strong and have enough energy to chase my kids around.

 

[McKnuckle]

About energy... there is a quote I like:

For better results, replace Motivation with Discipline.

Simply put, it paraphrases Nike's "Just Do It" mantra. Don't wait til you feel like it. Because if you are human, you'll often not feel like it! Instead, make it a routine part of your life, like brushing your teeth (hopefully) or checking the mailbox. Make it automatic. Have discipline, and just make it happen.

 

[KeyWestBrewing]

Coffee works wonders. Drink a cup thirty to an hour before hand and you'll be ready to throw some weights around. There's also pictures of Frank Zane...always gets me inspired lol.

 

[mkyl428]

I've been out of the gym for probably 2 months now since I've been friggin exhausted for the past 4 months. And I know, that exercising increases your constitution but man the energy is just not there right now.

Sounds like you need a good preworkout supplement

 

[KeyWestBrewing]

Sounds like you need a good preworkout supplement

As someone thats taken my fair share of pre workouts Ive given them up for coffee over time. The supplement industry can be scary shady and everyone has some "proprietary blend" to sell. This is a worthy read involving the company that made Jack3d and OxyElitePro. https://www.justice.gov/opa/file/793706/download (<--opens a pdf doc in your browser) from late '15 around the same time they cracked down on GNC, Walmart, etc. Really gives a look at how little some of these companies care about their products fcking people up. I still have a few aminos I buy in bulk but Ive learned to be weary of "prop blends."

 

[MeatyPortion]

Sounds like you need a good preworkout supplement

I had a good one but the last couple of times I ordered it resulted in not powder but a plastic like chunk of what at one time may have been a supplement.

 

[Hoppy2bmerry]

Much good advice in this thread, here's my two cents. OP, I think this is pretty easy, if you identify as an athlete, then alcohol consumption doesn't really fit. If you are more of a mind that you want to appear fit and feel strong then having a small portion of your carbs as beer is acceptable a couple time a week or however you decide.

I don't happen to be very trim, but when I brew I do all the lifting even the one time I made a 5 gallon batch... (I'm a 56 yo woman) So brewing is a work out if you don't want to give up the hobby, make smaller batches and/or give some away. Because one is a home brewer, doesn't mean one needs to drink a lot ever, in fact there are countless studies stating one beer or wine a day may benefit health, but gaining weight, alcoholism or binge drinking obviously are detriments to health and fitness. Like smoking, it generally catches up to us, though it may take some time.

 

[mikeasu]

Nice, @mikeasu. We have similar profiles.

The half is a perfect distance. Runs of 4-6 during the week, and a 10+ on one of the weekend days. Man, I can't wait for summer... it's 10ºF out today.

Agreed - and usually, the half marathon events, either solo or in conjunction with a full, still give a good experience and sense of accomplishment. Despite falling off on the training due to a two week work trip working nights, still ran a sub-2H at the Annapolis Half in early Nov - nice hoodie, medal, and a dozen oysters and free beer at the finish! Once of the best post-race meals ever! Different NOT running in the winter - only been here in MD 2 years, before that, Tucson - so this would be prime training time over there...

 

[DurtyChemist]

I run. I train a lot during the year. When I'm not training for races I want to brew and I try and schedule it into my weekends just like a 2-3 hour run. It's just a matter of finding what you want to do. I don't run on a treadmill but I don't watch a lot of tv on weekends until night. I run on lunch when possible to have more time and I start my brews early if possible as well. I don't brew every weekend. I might brew once a month so I have some to drink. I ran two marathons last year and while I don't have marathons to race after April I have a desire to keep running 40-50 miles per week to stay in shape. I also have a 55k race in July and a 12 person relay in June and August. Again, I don't watch much tv, have kids, travel, or have multiple hobbies I focus on besides running and brewing.

It might be worth dewing 10 gallons when you set aside a day to brew. I'm considering it with my igloo coolers.

 

[mkyl428]

I know this is my thread, but I just watched this video and it has a lot of good info on this subject, so I thought I would add it for others to find later.

https://youtu.be/2JC9gnTVKxg?t=174

 

[Dan_K]

I've been lifting weights ever since I made a pledge to myself in 2009 to never accept the sedentary lifestyle. I have taken SOME time off from lifting but have been very slowly making progress. I used to struggle to bench press 150 lbs, now I can probably do 25 reps at 150 lbs. I am not a bodybuilder though, my body fat % is too high for that. But I enjoy improving my compound lifts and working out 3-6 days a week.

 

[yourlastchance89]

I have the exact opposite story of you. I've been actively working out for 11 years, 8 of which I have been actively bodybuilding. I've done a couple shows, never placing anywhere significant, but I have managed to get to single digit bodyfat weighing around 225lbs at a height of 5'11. That was my heaviest/leanest point. I always hate when people say nutrition is more important than exercise. It's never ever 80% this or 20% that, it's always 100% everything involved. That being said, nutrition is often the most misunderstood broscienced aspect and takes up vastly more time and effort than any other factor. Some people have somewhat hit the nail on the head in this thread, "watch carbs" "calorie intake" etc. The most important thing to do is figure out and track all your macros which are your fats, proteins, and carbs. Our bodies are ironically similar to yeast in that we can process all three of these for energy and macros are exactly where calorie counts come from. 4 calories for carbs, 4 calories for protein, and 9 calories for fat. Carbs are your primary energy source same as yeast, lacking that your body will consume fats for energy, and if pushed to an extreme will convert protein derived from your muscles and diet into sugar and use that. ALWAYS find the proper balance of all three, as cutting one completely out usually yields initial fast weight loss, followed by a metabolic crash to compensate for decreased energy intake , which inevitably results in a quick regaining of bodyfat, usually worse than when you began, and it starts as soon as you begin eating normal again. This is exactly why virtually all diets fail long term is because usually people cut macro intake too low seeking quick results or following a fad diet. Carbs act as your body's primary fuel. Fats make up a huge amount of your body(hormones, every single cell membrane you have) so they require a minimum amount each day, below that amount your body will burn its stores to compensate, and will use fats as an alternative to carbs. Proteins will be utilized to repair broken tissue. No protein, no repair, but your body can only change proteins into carbs if desperate for fuel. This is why low carb or ketogenic diets go so far is that on top of your metabolism eventually crashing, it will just make its own carbs anyway from your own muscle tissue if it has to. I was extremely serious in contest prep. Meals were always prepped in advance, tubberwared, and taken with me everywhere so I never missed a meal. School, work, social outtings, etc. I tracked my macros, bodyfat, weight consistently always knowing where I was at. You in no way have to be this serious. There are alternatives to tracking macros that are less tedious and straining in which you can still achieve phenomenal results. Don't even bother with supps. If you have questions just ask. I've done gym membership sales, training, and I sold supps for about a year too. With school, my job, a bad ending to a 6 year relationship, and strained finances, I haven't kept up with it. I always loved the microbreweries in my area and always wanted to get into brewing. I thought it would be alot cheaper than what it has been, but still so far it hasn't scratched the surface to the resources I've poured into bodybuilding. I will tell you that the brewing community is way more opening and friendly than the fitness community you encounter in forums, gyms, or on social media. You'll encounter some douchers that'll make beer snobs seem like scholarly gentlemen. If you have any questions at all always feel free to ask.

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[KeyWestBrewing]

100% on point, every word of it. I try explaining what you've said to so many people and they still don't get it. Props on the 225 and single digit bf%. Ive been able to stay around 8-10% and come up from 153 to 160(I'm 5'7) over the last year or so. I get a lot of gear comments which is good as it gets for natty lifting lol. All about consistency and attention to detail.

 

[mkyl428]

I have the exact opposite story of you. I've been actively working out for 11 years, 8 of which I have been actively bodybuilding. I've done a couple shows, never placing anywhere significant, but I have managed to get to single digit bodyfat weighing around 225lbs at a height of 5'11. That was my heaviest/leanest point. I always hate when people say nutrition is more important than exercise. It's never ever 80% this or 20% that, it's always 100% everything involved. That being said, nutrition is often the most misunderstood broscienced aspect and takes up vastly more time and effort than any other factor. Some people have somewhat hit the nail on the head in this thread, "watch carbs" "calorie intake" etc. The most important thing to do is figure out and track all your macros which are your fats, proteins, and carbs. Our bodies are ironically similar to yeast in that we can process all three of these for energy and macros are exactly where calorie counts come from. 4 calories for carbs, 4 calories for protein, and 9 calories for fat. Carbs are your primary energy source same as yeast, lacking that your body will consume fats for energy, and if pushed to an extreme will convert protein derived from your muscles and diet into sugar and use that. ALWAYS find the proper balance of all three, as cutting one completely out usually yields initial fast weight loss, followed by a metabolic crash to compensate for decreased energy intake , which inevitably results in a quick regaining of bodyfat, usually worse than when you began, and it starts as soon as you begin eating normal again. This is exactly why virtually all diets fail long term is because usually people cut macro intake too low seeking quick results or following a fad diet. Carbs act as your body's primary fuel. Fats make up a huge amount of your body(hormones, every single cell membrane you have) so they require a minimum amount each day, below that amount your body will burn its stores to compensate, and will use fats as an alternative to carbs. Proteins will be utilized to repair broken tissue. No protein, no repair, but your body can only change proteins into carbs if desperate for fuel. This is why low carb or ketogenic diets go so far is that on top of your metabolism eventually crashing, it will just make its own carbs anyway from your own muscle tissue if it has to. I was extremely serious in contest prep. Meals were always prepped in advance, tubberwared, and taken with me everywhere so I never missed a meal. School, work, social outtings, etc. I tracked my macros, bodyfat, weight consistently always knowing where I was at. You in no way have to be this serious. There are alternatives to tracking macros that are less tedious and straining in which you can still achieve phenomenal results. Don't even bother with supps. If you have questions just ask. I've done gym membership sales, training, and I sold supps for about a year too. With school, my job, a bad ending to a 6 year relationship, and strained finances, I haven't kept up with it. I always loved the microbreweries in my area and always wanted to get into brewing. I thought it would be alot cheaper than what it has been, but still so far it hasn't scratched the surface to the resources I've poured into bodybuilding. I will tell you that the brewing community is way more opening and friendly than the fitness community you encounter in forums, gyms, or on social media. You'll encounter some douchers that'll make beer snobs seem like scholarly gentlemen. If you have any questions at all always feel free to ask.

Bro, very nice post
Welcome to the community!
So you have given up on the bodybuilding in pursuit of homebrewing? I am not wanting to compete, but I do want to have a nice physique some size and a low bodyfat %.Did you drink when you were seriously bodybuilding? I'm guessing not during prep, but off season?

Only supps I take are a pre-workout and protein. Currently tracking all my macros with Myfitnesspal and have been getting great results. I'm bulking right now with 4000 calories a day 45% carbs, 30%fats, 25% protein. When drinking do you think it is better to borrow from carbs or fats?

 

[KeyWestBrewing]

Alcohol is carbs no? Gonna have to freshen up on this

 

[mkyl428]

Alcohol is carbs no? Gonna have to freshen up on this

No sugar is a carb, once it becomes alcohol it is no longer a carb, however beer will have carbs left in it (unfermentable sugar) whereas most distilled spirits do not contain carbs or contain very low amounts.

Alcohol is it's own macronutrient, and a calorically dense one at that containing 7 calories per gram second only to fats.

Our bodies also prioritize burning alcohol for energy over all other macronutrients, because as far as our bodies are concerned alcohol is a poison.

 

[yourlastchance89]

Bro, very nice post
Welcome to the community!
So you have given up on the bodybuilding in pursuit of homebrewing? I am not wanting to compete, but I do want to have a nice physique some size and a low bodyfat %.Did you drink when you were seriously bodybuilding? I'm guessing not during prep, but off season?

Only supps I take are a pre-workout and protein. Currently tracking all my macros with Myfitnesspal and have been getting great results. I'm bulking right now with 4000 calories a day 45% carbs, 30%fats, 25% protein. When drinking do you think it is better to borrow from carbs or fats?

I would drink maybe once a month when in offseason. Always tracked macros through myfitness pal. I was never a fan of percentage makeup over exact grams. Carbs and fats can always vary based on metabolism, goals, and activity level. Protein should always be at least 1 gram per lean lb of bodyweight. When I first started 2 grams per bodyweight was the common conception but Dr. Layne Norton has published alot of research showing otherwise. Also if something is working, stick with it. Tons of information out there that contradicts each other. Find what works for what you're going for and run with it. I wouldn't say I'll ever completely give up bodybuilding, but due to the culture surrounding it and the amount of resources that go into, I probably won't be competition serious for a while.

 

[yourlastchance89]

No sugar is a carb, once it becomes alcohol it is no longer a carb, however beer will have carbs left in it (unfermentable sugar) whereas most distilled spirits do not contain carbs or contain very low amounts.

Alcohol is it's own macronutrient, and a calorically dense one at that containing 7 calories per gram second only to fats.

Our bodies also prioritize burning alcohol for energy over all other macronutrients, because as far as our bodies are concerned alcohol is a poison.

Yeah all carbs are sugars just varying in complexity. From table sugar to wood. Alcohol does add 7 calories per gram, but it is not a macro. Calories are just a measure of energy. Macros are the basic nutrients for all life, alcohol can't be utilized this way, otherwise we could exist off of pure alcohol alone, or yeast or other microbes in brew could use it that way as well. It is purely the sugar by product of yeast as a result of fermentation. We ferment too, except our by product in our cells is lactic acid though, hence the lactic acid build up when straining muscles. Alcohol does contribute to weight gain in that there are usually carbs present, and your body processes macros differently when processing alcohol. For instance rather than rebuild muscle tissue with protein, with the presence of alcohol protein synthesis shuts down and protein is then just converted for pure energy.

 

[mkyl428]

Yeah all carbs are sugars just varying in complexity. From table sugar to wood. Alcohol does add 7 calories per gram, but it is not a macro. Calories are just a measure of energy. Macros are the basic nutrients for all life, alcohol can't be utilized this way, otherwise we could exist off of pure alcohol alone, or yeast or other microbes in brew could use it that way as well. It is purely the sugar by product of yeast as a result of fermentation. We ferment too, except our by product in our cells is lactic acid though, hence the lactic acid build up when straining muscles. Alcohol does contribute to weight gain in that there are usually carbs present, and your body processes macros differently when processing alcohol. For instance rather than rebuild muscle tissue with protein, with the presence of alcohol protein synthesis shuts down and protein is then just converted for pure energy.

So for tracking purposes if you want to have a few beers would you say it is better to borrow those calories from your carbs or your fats for the day?

 

[DasBierBaron]

So for tracking purposes if you want to have a few beers would you say it is better to borrow those calories from your carbs or your fats for the day?

Carbs. Carbs only real purpose as a nutrient is for energy. Fats and protein are actually used as building blocks for different things in your body. Fats are also required for absorbing certain vitamins. You can survive without eating carbs, but not without fat or protein.

I just want to add my little plug here and say that nutrition is important, but the benefits of regular exercise are immense when it comes to overall health. It's really important to try and fit both into your routine.

 

[KeyWestBrewing]

So for tracking purposes if you want to have a few beers would you say it is better to borrow those calories from your carbs or your fats for the day?

Pretty sure carbs. For example on MFP.....

Sierra Nevada APA rings at 175cal, 14g C/1.5g P - per 12oz serving.
Weihenstephaner Vitus at 260cal and 23g C.
Left Hand Milk Stout 185cal 18gC/1.2g P

Not everything has an entry but a good amount of stuff does which gives you something to work with.

 

[yourlastchance89]

So for tracking purposes if you want to have a few beers would you say it is better to borrow those calories from your carbs or your fats for the day?

Not sure I understand exactly. Never focus on just calorie count. Like I said, you body processes all macros differently. For instance someone dieting on 1800 calories a day from pure carbs, is going to have a different ending result from someone with the exact same metabolic rate who dieted on 1800 calories from pure protein. From a macro perspective, beers are usually more carb dominant, so if you want a few beers, plan in those beers for your total macro goals for the day. Example if you are aiming for 150g,rather than have rice or bread etc at one meal, cut that out, and substitute the macros from the beers when you have them later. Also don't trust calorie counts for beer, while there's usually small slight inconsistencies with calorie counts on foods in relation to their macros, beer calorie counts are usually much higher than what they should be, and think it is because alcohol factors into the totally calorie count.

 

[McKnuckle]

For most average people, bread, pasta, rice, crackers, and sweets are the most important things to cut back on if one is indulging in the simple carbs that beer offers. It's an excess of simple carbs that afflicts the vast majority of us who are not burning an extra 1,000 calories/day.

We eat bread (especially), rice, or pasta with everything - just try avoiding these staples and see how many times you have to think hard about what to eat. Most commonly accepted portions of those things are also huge, generating high blood glucose, an insulin reaction, and conversion of the extra, unused energy to fat cells.

A basic sandwich costs 200 calories in bread alone. Having a roll or bagel? Make that 300. Adding oils, butter, etc. - 400+. And that's just the bread. It's incredibly easy to pile a ton of simple carb calories into a 2,000 calorie daily intake unless you consciously re-evaluate what "food" is for a typical meal.

And I agree that exercise is really important, regardless of one's diet. There's nothing like flushing out the pipes - blood vessels that is - by pumping oxygen-rich blood through them at a rapid rate for a good 30-60 minutes or longer.

 

[motosapiens]

i don't keep track of carbs, or anything else I eat, but knowing i'm going to drink a few beers every evening helps motivate me to go outside and exercise. Just got back from 40 mins of xc skiing, and about to start on my competition shooting dryfire routine. Should be good for at least a 6-pack.

In case don't know about practical shooting, it's pretty active, looks like this: [ame]https://www.youtube.com/watch?v=wKvUfV0Hx3s[/ame]

I don't know if it's activity level or genes, but I have never seen the point of trying to reduce carbs. Usually I need to make sure I get *enough*, so that I can keep moving. But i'm pretty surely still in the single digit bodyfat range. I'm only about 13 lbs heavier (and significantly more muscular) than when i was racing bicycles and tested at under 4% at the university lab.

 

[McKnuckle]

Also, I don't know how old you guys are, but even good genes won't absolve you of the need to have a good diet once you hit 40. Be forewarned! And some of the aggressive, physically rough activities are hard to sustain at an, ahem, more advanced age.

I was a slug who relied on his "good genes" and lean build until I hit early middle age. I'm not proud of that and wish I had done things differently. But I've made up for it, and, well, ya can't go back in time!

 

[1Amalia1]

You can combine both sports and your brewery. Just because you make beer doesn't mean you have to drink it in one gulp. You can take one gulp to make sure that you have prepared a good drink. By the way, you did a great job that you found the strength and lost weight. Not everyone could resist the temptation. Personally, it was very difficult for me to lose weight. I forced myself to exercise and not eat sweets. By the way, now I don't limit myself in food. I'm using advice modernfit.com and I made a meal plan and eat everything, but in small quantities.

 

[jbschuyler]

Bike rider here: road and mountain. When I'm able to get in 5-6 days per week on the bike it balances out my brewing hobby very well. A little harder in the winter though.

 

[NGD]

I follow a guy on instagram named Justin Cross who is a brewer/fitness freak and CEO of Earn your booze. There are quite a few times when I can placate my inner crybaby with the promise of a beer after a good run. Starting to get into lifting because runners have noodle arms and my kegerator is upstairs.

 

[mattdee1]

On a semi-related note to this thread, I have long felt that beer gets overly scapegoated for weight gain. I've spent tons of time in the last 25 years hanging out in large groups of beer-drinking dudes. I can't count the number of times in these groups I've heard conversations that go something like this:

"Whoa man, puttin' on a bit of a belly there huh? LOLS"
"Yeah man... the beer is catching up with me!"
"No doubt! Me too!"

etc.

And I know most of them genuinely believe it. I'm not a nutritionist, but I just don't buy it. No, beer definitely doesn't do your waistline any favors, but my point is this: if your day-to-day consists of large amounts of pizza, burgers, fries, soda, potato chips, chicken wings, processed convenience foods, desserts, candy, etc. then it seems absurd to single out beer as the culprit for a growing belly. It's not a "beer belly," it's a "crappy diet belly."

If beer were as bad for weight as it is held to be in scapegoat lore, I'd definitely have a beer belly. I'm 43, not into sports at all, office job, and drink beer almost every day. I work out a few times a week max, and never terribly hard, at that. Somehow, at 5'11" and 180lbs, I manage to be the same weight and waist size as my 20s. Heck, if the light hits me right, I can even see abs.

In my early-mid 20s I started to feel a bit run-down and lethargic from my "college student" diet of processed food and junk, so I decided to make changes, and I'm so glad I did.

IMO, it comes down to 3 things: 1) you can't fly blind; you can treat yourself to unhealthy things in moderation, but it's mandatory that you understand the nutritional impacts of everything you eat (learn how to read food labels, etc.); 2) eat meals made from the ground up with whole ingredients as often as humanly possible instead of overly processed "convenience" foods that are almost always brimming with salt, fat, and sugar to make them palatable; 3) LEARN HOW TO COOK.

The last point is very important because I just don't see how it's possible to consistently eat tasty and healthy meals if you're wanting everything just served to you on a platter all the time. Not only is it expensive, it rarely lives up to the promise.

These days I cook 5-6 nights a week, always making sure to make too much so there is a steady stream of healthy leftovers for lunches and to stock the freezer for lazy nights, etc. I only eat meat once or twice a week, a crap ton of fruits and vegetables, lots of legumes, lots of healthy grains like quinoa and farro, lots of seeds. I generally avoid desserts altogether, don't buy chips or junk snacks (out of sight, out of mind), and water has 100% replaced soft drinks (I haven't drunk a Coke or Mountain Dew or similar for probably 10 years or more.)

The best part is, this is not a fad diet that takes immense willpower to stick with, it's just ingrained in my lifestyle now and has been for years. With proper care in your meals, you can almost eat as much of it as you want without worrying too much. When you maintain a properly stocked pantry of herbs and spices and vinegars and healthy oils and other staples, there is no need to suffer through bland meals. The myth that eating healthy must mean bland and boring is another one that needs to die. I'm not eating boiled chicken breast and cabbage water here.

Of course, my approach probably wouldn't work for a bodybuilder or serious athlete, but I don't aspire to be either of those things so I don't care.