The Official Gym & Fitness Thread

Speaking of prepping, I’m curious if anyone has staple type meals they usually eat regardless of cutting or bulking (I’m sure portion sizes and protein sources will vary) and actually enjoy for the most part?

Mine would easily be beef and rice (sometimes I add in black beans or broccoli) but I never seem to get tired of it.

Looking to potentially get some new meal ideas.

 

Rice is a tough one, due to the water and amount you cook it. I measure everything after it's cooked except for rice and oatmeal - those dry (rice has small exception once you're consistent with it you can do it cooked).

 

Beef and rice, eggs and oatmeal - I play around with other meals but next in line probably chicken and potatoes. I've simplified over the years... Just easier. Want it to taste better? Add more seasoning.

 

My meals don’t change, except for portion size.

Breakfast I bake eggs. I mix together 24 eggs and then pour them evenly into my muffin pan (I have a 24 slot muffin pan) and then add in some spinach, tomatoes, peppers, or whatever vegetables I have laying around and then bake them. I’m currently eating 3 at a time for breakfast and I add about an ounce of cheese before I warm them up...

For lunch it’s chicken and rice. Either grilled or air-fried chicken. Sometimes add spinach. And hot sauce. Lots of hot sauce...

For dinner (and this one is a recent fave) I take ground chuck (currently 6oz) that I’ve already browned and toss is back in the pan with an egg and scramble it all up. Add in some peppers or tomatoes, again whatever I have laying around. Then toss it in a bowl and add some hot sauce and a little bit of ketchup. So good. (I don’t eat many carbs after lunch, so this is a keto, low carb friendly meal)...

I keep my daily pop tart in no matter what I’m doing too. Usually post workout but if my workout timing is off I sometimes eat it before if I’m hungry...

 

Ok, so... What is your go to pop tart? I was in walmart other day and saw pumpkin spice poptarts...... ngl I bought them

Edit - meals sound delicious though btw.

 

I have a rice cooker, so it’s pretty easy. I measure about 6-7 servings that I need for the week and then cook it and then measure it when it’s done and divide it back in to the amount of servings I made. I do about the same with anything I’m cooking. I use MFP and most of the food’s information is based off raw so if I was using cooked weights I’d be off...

 

Something I've been eating fairly regular for over 20 years is chicken, rice and green beans. Chunk up the chicken and fry in a pan with olive oil, seasoning of choice (use onion salt lately) toss green beans in about the last 8-10 minutes if fresh or about 5-6 minutes if canned, add some fresh minced or pressed garlic and stir. Put over rice and top with Italian dressing. I also use garlic and sea salt grinder seasoning over the top after plating. Can substitute broccoli for the green beans. It's one of my favorite easy go to meals.

 

One of my meals is shredded chicken with ranch seasoning and Frank’s hot sauce. My carbs are pretty much mashed up sweet potatoes with cinnamon and a bit of sugar free syrup (a little goes a long way) and then broccoli. I have a pressure cooker so I can shred the chicken, cook the sweet potatoes and the broccoli in the pressure cooker. It makes it really convenient.

 

I eat the same things regardless of my goals. Cals and macros just change. I’m not part of the “I eat ice cream all day IIFYM!” crew. Diabetes is diabetes you get that shit even if you’re lean brah.

I’m a big chicken and rice guy.

I typically will cook up a bunch BLSL thighs or breasts each week. I do different marinades based on what I’m in the mood for (thai, indian, greek, bbq, italian etc). I also cook up veggies in bulk too. That way I always have something to grab for lunch.

There really aren’t a whole lot of meals I get tired of. I try to mix in variety as much as I can to keep from burning myself out on something.

 

Also @PackCon , I did legs on Saturday and it’s the end of the day Tuesday and my calves and Hammies are still hurting lol.

And basically same with the food

Whole egg omellete for breakfast or scrambled eggs.

Tuna for a snack with broccoli.

Shredded chicken in a spinach leaf salad with a avocado for lunch

Some fruits and veggies for a snack

Then usually grilled chicken and greens for dinner.

 

What are you doing for legs?

 

Squats, leg press, calf raises, lunges, leg machine you lay down on and pull your legs back and then lots of mountain biking as well.

But I think I’m hurting cause of deadlifts lol

 

Are you doing 20-25 reps on the calves?

 

No wonder your body hurts. You have no carbs.

Fun fact - about carbohydrates...

Carbs/glucose is what drives every anabolic nutrient into your muscle cell via the help of insulin. Carbs are responsible for transporting protein into the muscle to help it regenerate and build.

Think of carbs like a train - proteins and amino acids as the passengers. If you tell a person to walk 50 miles to a location (protein) it will take awhile to get there. Now use the train (carbs) and to get to your location and bam you're there much faster.

CarboHYDRATES are responsible for transportation of many nutrients to the muscle - one big one being WATER. Our muscles are made up of roughly 70% water. How do you suppose you drive water into the muscle? With carboHYDRATES. These are essential in so many ways.

 

I only hurt this bad with legs lol I think it’s cause I don’t do them enough. Some do keto which is no carbs. Some do high carbs. I cheat a little during my normal days so I get my carbs in but yea I don’t get a ton. I also found the diet where I can maintain my weight while being happy so I’m just kinda rocking with it.

Adding some fats like whole eggs and avocado helped me feel better daily.

But I can try to up my carbs again. I just hate gaining the weight back and I swear carbs do it. I eat a banana and broccoli with cheese daily and other little things. I probably average 80g a day of carbs honestly. Not a lot.

 

Yesssss.

 

Sub 4 would be a great solid start. The masks are not too expensive so might be worth a try.

Focus on 90 day cycles and track what you do. Figure out what works and does not. 90 days is easier for the human mind to track and deal with than a year.
We have used Cytomax for 20+ years. Buffers the lactic acid. You can really tell when its onboard. Legs seem to just go when you ask more of them and no burn. highly recommend.

 

I would still back off the volume and weight and work back up as the soreness goes away.

 

I may need to look at Cytomax. Looks like the ingredients are OK. I’m allergic to artificial dyes. Last time I was in the running game that meant damn near all gels, gus, and sports drinks were a no go.

 

I'm not sure if either contain dyes, but I use Nuun electrolyte tabs in my water while running. I find just about every gel disgusting. The best I've found is a Honey Stinger gel.