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Diet and Workout Routines

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Did a 2 mile walk through scenic toledo (main street next to the hood..yay broken liquor bottles every step of the way) this morning.. it was cold lol but thats good, being cold burns fat to warm back up.

Dropped my cals down to 1800 to see how that feels, still managed 166g protein too. Feels good after day 1, gotta keep on truckin

edit- what supplements is everyone taking and which ones do you think are actually worth a damn?
Whey (100% Whey by Cyto Sport at Costco)- duh
Preworkout (C4)- love it
Creatine (BulkSupplements)- Dont notice when im on it, but if i dont take it for a week it makes a huge difference. Always fell small and weak until i take it again. Worth it.
BCAA (BulkSupplements)- I bought pure BCAA and let me tell you, dont fucking do it. It doesnt dissolve in water and tastes like swamp ass, if you do think theyre necessary, buy something like Xtend or the pill form.
CLA (BulkSupplements)- supposedly burn belly fat with real studies to back it up. They were free from BulkSupplements on Amazon, so I figure id try em. Not sure if they work or not, but they also supposedly fight cancer
Fiber (Costco)- I dont feel all gassy and bloated any more after mixing some with my protein shake
on whey
caffeine
magnesium citrate
vitamin d/k drops
additional vitamin d like 7-8mo/year because cleveland has dogshit weather
fish oil because my dietary intake of fatty fish is not so good

would take creatine but the hair loss potential is more than a little dissuading

also, most importantly i have a pretty good diet aside from the aforementioned fish.
 
yeah as far as diet goes i just stay in a 500 calorie defecit and eat as much protein as i can without going insane, coupled with intermittent fasting

I find if you just focus on protein and get a meal with some greens every day, you have a really favorable macro ratio and your foods arent very calorie dense so you can eat more, all with very little effort

I ended up with 145g protein from 2300 calories (I only ate 1800 but took 5 shots of fireball lol)
 
Anybody have any advice for someone with wrist problems? The other day I was benching and my wrist started to give out. Since then I haven't really been able to lift and basic activites hurt. Back when I was 14 I broke my wrist and never did any rehab and I'm worried that screwed it up.
 
Anybody have any advice for someone with wrist problems? The other day I was benching and my wrist started to give out. Since then I haven't really been able to lift and basic activites hurt. Back when I was 14 I broke my wrist and never did any rehab and I'm worried that screwed it up.

I would maybe try wrist wraps. They can help out a bit when people have wrist problems. Also make sure you are gripping the bar right. Have it laying on the "fat" part of your hand near the bottom, not near the middle/top because your wrists will push back awkwardly. Whenever I am lifting heavy weight, I always think in my head "Try and force it up, not push it up" I try and push it up with not seeing so much "skin wrinkling"on the back of you wrist if you angle your hands back.

You can always go to lighter weights/more reps for a while. Go see a doctor. Get new wrists. Whatever works best.
 
yeah as far as diet goes i just stay in a 500 calorie defecit and eat as much protein as i can without going insane, coupled with intermittent fasting

I find if you just focus on protein and get a meal with some greens every day, you have a really favorable macro ratio and your foods arent very calorie dense so you can eat more, all with very little effort

I ended up with 145g protein from 2300 calories (I only ate 1800 but took 5 shots of fireball lol)

Yu have the right idea, but youve got room for improvement on your macros even before drinking. Shoot got a gram of protein per 10 calories.

Get your wrist fixed and stay off it a couple weeks.it won't heal any other way. You need an anti inflammatory
 
It's interesting that you work out and eat well and you really don't see a huge difference. I've worked out consistently and was told that I need to take a day off, as I'm doing too much at work and at home.

While looking in the mirror, I noticed that I'm getting extremely lean in the arms, stomach, and legs. Certain clothes don't fit anymore/ underwear is practically falling off.

It's as if overnight, the weight loss/toning just pops up. It's very encouraging, as I'm clearly in the toning stage, but if weight does come off, I wouldn't mind.
 
It's interesting that you work out and eat well and you really don't see a huge difference. I've worked out consistently and was told that I need to take a day off, as I'm doing too much at work and at home.

While looking in the mirror, I noticed that I'm getting extremely lean in the arms, stomach, and legs. Certain clothes don't fit anymore/ underwear is practically falling off.

It's as if overnight, the weight loss/toning just pops up. It's very encouraging, as I'm clearly in the toning stage, but if weight does come off, I wouldn't mind.

jenniferlewispassingout.gif
 
got an extra rep on my last set for every lift today.. coining it "the weekend rep"

was able to bang out 7 pull ups after my workout, 7 used to be my max without any fatigue lol feelsgoodman
 
Haha. That reminds me of the first time I did P90X. The guy was saying to just do as many pull ups as possible for however long it was.

So I rip off like 3 and am beat. I look over to the tv and this girl on there is doing one handed pull ups rapidly throughout the whole time.

I just sat there and thought about life for the remaining set time.
 
super easy and tasty meal/snack:

mix a can of tuna with 1 egg, pour it into your pan let it sit, flip, repeat until golden brown. I did one with cheese and one without, cheese was better but 100 more calories. I also microwaved some broccoli while it cooked.

160 calories, 26g protein.. eat two of em and bask in all of dat protein. cheese adds even more!! lol
 
Did my hybrid yoga last night, with ankle weights and 3lbs free weights. Didn't feel like I pushed myself enough. Went to work and did a 1/2 workout there. I get home and feel like my arms and abs are about to fall off.

Being in a fitness setting seems to push me more than I think I should be pushing. I almost feel like I'm going to burn out. Luckily I have tomorrow off. Sleeping is high on my list. And no working out.
 
Busted ass in a 5k over the weekend and finished top 5 but my damn shins are hurting me now. I don't get it either b/c I have been running about 15 miles/week. (I get it to the point where I pushed myself harder, but I am in no way in bad shape. Maybe the hills?)

Tonight is supposed to be 45min of HIIT sprints, so we will see how they feel. I have a marathon in 3 weeks so if it's too much pain, I think I am going to take off running until the weekend.

And a twist on your egg/tuna meal Aux. I pour some egg whites and 1 whole egg and mix together, scramble a bit and once they are done cooking put some thin sliced turkey in the skillet (go to a local market and get it. A little more expensive, $6-7/lb., but well worth it) and throw it in a low-carb tomato-basil wrap or those new sandwich slims at Kroger (only $1.69 for 8 of them). They are 90 cals, 20g carbs, 5g fiber, 4g protein, 1g fat. Good for breakfast/lunch/dinner. Plus it's quick.

I've been on a real fat free cottage cheese kick, too.
 
sounds tastyyy. hot sauce and mustard are also key on a cut..virtually no calorie and tasty. ketchup is a silent killer lol i could eat like 600 calories of the stuff throughout the day
 
sounds tastyyy. hot sauce and mustard are also key on a cut..virtually no calorie and tasty. ketchup is a silent killer lol i could eat like 600 calories of the stuff throughout the day

Especially this stuff. It is so damn good, kind of like going to Penn Station and pouring their vinegar in the ketchup.

I love weekend cheat meals.

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i didnt even know they made that. my mouth is watering..i fucking love vinegar and ketchup

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