Diet and Workout Routines

[Surge]

Guess I am being dumb about that part. They are 300 calories and 15g of protein. I already bought them for this coming week, but then I'll switch.

What is a good, filling alternative? Just cold cuts and maybe some cheese? Nuts? I dunno. But I'm ready to get daveK jacked, without roids.

 

[David.]

Eggs, tuna, sandwiches, protein bars, shakes, Morningstar burgers and hotdogs, steak, chicken if you can handle how boring it is

 

[The Human Q-Tip]

What is a good, filling alternative? .

If you're looking for filling and not just maxing protein, what's always worked for me is low carb soups. Filling, but not a lot in the way of calories or carbs. I make basic cabbage soup. Just cut up a head of cabbage, a couple of good-size onions, and a couple pounds of lean ham in a bunch of water. Plenty of recipes on line for spices and stuff -- bit of garlic is a must, I think. Use fattier ham and a ham bone if you're just counting carbs because it will have more taste with the fat. A whole head of cabbage and that much ham makes a lot of soup, so you can freeze a bunch and make it last. Great fill-up when you're hungry that won't blow your diet. Generally cheap as hell, too.

ETA: Almost forgot -- you want to toss in a bunch of chicken boullion as well. You can also buy chicken broth, but the boullion works just as well and is cheaper. I used one cube per pint of water, but you might want a bit more. I don't really make it exactly the same each time since the size of a head of cabbage can vary significantly.

 

[JSS2306]

Started a diet. I'm almost 30 and I eat fast food way too much due to the nature of my job. I've been making turkey sandwiches on those whole wheat thin rolls with spinach tomato, onion, pickle, and mustard. Shredded wheat, no frosting, skim milk. Salmon fillets. Eat 2 at a time.

Good to go so far?

 

[David.]

i mean if thats all youre eating youre doing to die. theres either more in there or you have to be doubling up or tripling up on meals

overall those meals are good as a whole, id eat something other than the shredded wheat if you wanted to be picky about it. carbs dunked in milk

 

[JSS2306]

i mean if thats all youre eating youre doing to die. theres either more in there or you have to be doubling up or tripling up on meals

overall those meals are good as a whole, id eat something other than the shredded wheat if you wanted to be picky about it. carbs dunked in milk

Goal is to burn some fat off right while maintaining protein levels, right? I eat like 2 turkey sandwiches at a time, some baked chips, water. Cereal skim milk in the morning, 2 salmon fillets at night.

Any other ideas?

 

[David.]

chips are chips are chips.. i did a lot of research on them. all have the same amount of calories and no protein.

idk your weight but this doesnt seem like its enough food.. youre probably at 80g of protein, and you should be at about a gram per lb of bodyweight.

your calories are already low so I dont think the primary goal would be to necessarily remove the cereal (although id change out chips for celery or salad, no dressings or dip very much preferrably), id keep the protein higher. actually, instead of the chips do cheesesticks with the right protein breakdown. theyre just as filling if not more and are much higher in protein.

my favorite lean meals are the RIGHT kind of protein bar, eggs, tuna out of the can. depends on how portable you want things, taste preferences and how they fit into your overall caloric and macro breakdown at the end of the day

same thing I said to surge, calculate BMR, since youre losing weight subtract 500-1000 calories a day (500 = 1 lb a week, 1000 = 2 lbs a week) and keep your protein at at LEAST 10g of protein per 100 calories.. more ipmortant for people who are cutting than it is for people who are bulking to keep that macro breakdown

 

[David.]

let me take a moment to remind guys cutting weight about Bronkaid, picked up at walmart, walgreens.. ask the pharmacy bc its kept behind the counter.

one in the morning, one in the afternoon.. it will be very easy to keep calories low this way.

 

[Surge]

What are the "right kinds" of protein bars? Give me a couple of examples so I know what to look for.

 

[David.]

ive been doing cliff bars.. theyre like 23g of protein and 300 calories, which is not perfect but with a glass of milk its 33 and 400 which is pretty good.. if youre gaining weight, its not as big a deal and the rest of my diet is good so its not terrible. Man im trying to remember the ones I had before that.. they didnt taste quite as good but they were good on macro breakdown.. i wanna say powerbars, but they sell a shit ton of different kinds so look for the ones that are at that 10 to 100 breakdown.

btw all the foods im mentioning are ridiculously cheap.. these bars are at like a buck a piece.

 

[AuxiliaryPie]

Trust in Dave

 

[DCunleaded]

Im about 60% through Starting Strength (book) and it is amazing. Totally changed how i look at lifting, specifically squats and benching, totally going to tear down my habbits and do what Rippetoe says, i really recommend reading it. He uses physics and real life examples to hammer home his lessons and ideas

SS is by no means the be-all/end-all for tha gainz, but its a great primer if you want to finally start building adult-ass muscle; plus, it's a great intro book. If you enjoy the book, start looking at Everett's Olympic WL, and some others (I will happily provide more ideas lol)

So I cut my weight down to my target. Now I'm trying to build back up. I picked up some pre-workout, protein, and creatine mono.

My question is about eating. Usually I don't eat breakfast. I wake up at 5:30am, take the pre-workout, and go to the gym for an hour every morning. I drink my protein shake after showering, and don't eat again until lunch. I've been eating those "Rev" wraps with a cheese stick for lunch while trying to lose weight. I drink a bottle of water in the morning, and usually another half bottle after lunch. Then I eat a normal dinner around 6. I haven't tried any special diets for dinner other than smaller portions.

Is there anything better I should be doing diet-wise to help build muscle?

Not sure how old you are, but there is a finite amount of being able to function properly, when the first time you ingest calories after a fast (sleep) is only a pre-workout. Based on what you wrote, I would suggest you increase the amount of calories you take in during the day. Waking up, pre-workout, cardio, protein shake, work half a day, then lunch is not an optimal way to set your body up for success. Don't forget, after you workout your body is an anabolic furnace that is craving simple carbs and protein. The workout is merely the stimulus for growth, the immediate post-workout meals are paramount; protein shake right afterwards, and then a legit meal about an hour after that.

let me take a moment to remind guys cutting weight about Bronkaid, picked up at walmart, walgreens.. ask the pharmacy bc its kept behind the counter.

one in the morning, one in the afternoon.. it will be very easy to keep calories low this way.

Bronkaid is Legit As Fuck (LAF); not sure how it would look on my FD piss text next month.



Florida Masters Track & Field Championships was this morning in Miramar.....
Gold medal in shot put and discus, and silver in 100m dash. I was happiest about my sprint performance, since it was the first time i've competitively ran since my meniscus tear in May. I also lucked out into running in the same heat as Walter Dix, a 2008 bronze medalist for USA in the 100m and 4x100; he beat my ass like it owed him money, as expected lol. Event though I didn't go sub 13, I was happy that my knee felt fine the entire day. I was happy about the discus, but my shot put kept deteriorating after the first throw. South FL was hawt as balls this morning, so I'll attribute it to the heat.

Speaking of the heat, I wore my "CleveLAND that I Love" shirt pretty much all day; not very well-received by the Miramar folk....

 

[FiveThous]

ppl dont know wtf theyre talking about. breakfast makes you hungrier faster. longer you can go without eating, longer it takes you to get to meal #2, 3 4 and 5.

anyone else with meals with good macros that are cheap and easy to make?

also need some lift music

ra - do you call my name
ratm - killing in the name of

both older I know but they've been getting me amped these last couple weeks

 

[SixPACK]

Started my new workout plan this week. Every weekdays at 6am I run 3 miles then body splits during the whole week. One of the days is straight cardio. Already after 1 week I can feel myself getting tighter (get your mind out of the gutter, dave) and I no longer get that "2:30 feeling". Eat as healthy as I can during the week, ton of protein, no white carbs, ton of veggies. ton of water. Had a real busy summer so getting back into my good shape by Halloween.

Took pictures so will let you know how it goes.

 

[AuxiliaryPie]

F by Maximum the Hormone gets me fuckin jacked up. Japanese heavy metal song about dragonball z..my life in one song haha

Will look into bronkaid, never heard of it

And yeah DC if you have other book suggestions lemme know, its pretty interesting to read about.