The Official Gym & Fitness Thread

I just save my previous scoop for situations like this

 

That's what I'll do...once I find it. However, I ate some oatmeal this morning...only had 4g protein, so I added some protein powder to it.

Tasted fine, extra protein ftw

 

What is it again, 45% carbs, 35% protein and 20% fats?

 

I make overnight oats most of the time if I'm not eating eggs/bacon, one cup oats, one scoop of protein, fill it up with almond milk and a tbsp of peanut butter...I let it sit in the fridge over night so it's ready to eat in the morning

 

Hmm, I'll try that, sounds good. I also either have eggs/sausage if I can or plain Greek yogurt mixed with peanut butter and kashi cereal(high in protein/fiber). The yogurt mix has like 35-45g protein

 

That's about what I do...works for me

 

Thanks man. I'll try to hit those marks, but I find myself falling short of protein and carbs usually.

I need to eat more of those obviously, but through what foods is the question. Not very easy.

Any tips/ideas from what y'all typically eat in a day that can be made relatively easy? I live at home, so don't prepare my dinner meals like 90% of the time, so I'm thinking I can help with the lunch and snack area more, breakfast I got pretty good.

So lunch and snack ideas to boost protein?

 

I'll write out my diet and macros when I get home. It's stupidly simple

 

/Okay thanks, the simpler the better.

 

So I started calling my gf monica

 

Crossfit ain't the best idea in general lol!

Zach, where are thine memes?!

 

That's Monica

Away from the computer right now, but fear not, they're on the horizon

 

Here's my diet @ 191 lbs, ~12-13% bf, lifting 4 times week

Calories: 2352
Protein: 211 g (34%)
Carbs: 268 g (44%)
Fat: 60 g (22%)

718 mg cholesterol
5123 mg sodium
2824 mg potassium
48 g fiber
All vitamins and minerals well over the 100% RDV levels

8 am:
6 egg whites
2 egg yolks
banana
fiber bar
coffee w/ 1 tbsp milk and 1/2 tsp. sugar

12 pm:
ham and cheese sandwich (2 slices whole wheat, 3 slices ham, 1 slice cheese, mustard)
salad (1 cup spinach, 1 cup broccoli, 5 green olives, 2 tbsp. Italian dressing)

2-4 pm:
turkey burger (1/4 lb 93/7 ground turkey, 1 tbsp. ketchup, 2 slices whole wheat)
1 cup cannelloni beans

5 pm:
shake (2 scoops Optimum Nutrition whey, 1 cup skim milk, banana)

7-8 pm:
6 oz chicken
mini bagel w/ 1/2 tbsp. grape jelly
1/2 cup black beans

Supps:
Orange Triad fish oil
Orange Triad multivitamin
5g Optimum Nutrition creatine per day

My goal is to do 1 cheat meal every 2 weeks, but it hasn't been too successful.

Also, I don't limit myself to this exactly. For instance, today we had a business lunch and I ate a salad with steak in it and a few rolls. To make up for it, I simply deleted my turkey burger, my salad, and my bagel from my normal diet.

Sometimes, I'll be burnt out on chicken and I'll eat a pork chop instead.

There's no point in trying to be 100% because that's what causes people to break down and go eat a Big Mac or a whole pizza. Simply replace and substitute the things you get burnt out on and you won't have any major meltdowns.

Lastly, for your exact recommended calories and macros, go to IIFYM.com and click 'calculators' and select the 'IIFYM Calculator' and enter in all your information and it'll give you a good estimate and breakdown of what your daily needs should be.

IIFYM and Optimum Nutrition seriously need to be sending me monthly checks for all the free advertising I do for them

 

Release the memes!:

 

Apart from running every other day, is there something I can to to slim up my tummy & love handle area?

 

X2? I may know, but let's hear the knowledgeable ones lol

 

Alright, thanks man, good ideas thar

 

Eat less calories. No cardio needed

 

Lift some fucking heavy weights! Burns more calories than cardio.