FIT.Y.E.R.O. (Meathead, wellness, fitness, diet, exercise) Thread

[anthonys735]

Basically, restricted calories and over training is spinning your wheels and probably making you way more prone to injury. I'm more guilty of this than anyone. Plus, binge eating when not on a diet.

Ideally, pegging maintenance or slightly below with good training would create the most transformation.

 

[WayneDougan]

Anybody want to do a Murph challenge (no vest)? Train between now and Memorial Day and record your time then.

 

[Kooky Kats]

 

[Kooky Kats]

This is pretty spot on…

What is an Arnold press?

 

[RunninRichie]

Basically, restricted calories and over training is spinning your wheels and probably making you way more prone to injury. I'm more guilty of this than anyone. Plus, binge eating when not on a diet.

Ideally, pegging maintenance or slightly below with good training would create the most transformation.

200-300 deficit at most.

 

[pretzel__logic]

At my peak I think I was aiming for 3500-3600? Something like that. It was really difficult for me to eat that much even training like I was. I haven’t tracked calories at all for several years. Haven’t decided when I want to add that back in. I think I’m just going to get my legs back under me for the next several months just training, see where my weight/body comp is at that point and then decide. It took until I was 8 weeks post baby to actually meal prep again.

 

[anthonys735]

^You're gonna love having that reverse hyper. we have the same one and it's one of my favorite lifts in the gym.

 

[Kooky Kats]

*** googles ‘Reverse Hyper’ ***

Cool… my trainer had me doing these in the leg room and I did more than what she expected of me. That, hack squats, lunges and planking all added to the weekly.

Planking, light/high rep lateral raises, triceps warmers daily.

 

[anthonys735]

You start crushing legs and that bf will drop for sure.

 

[Kooky Kats]

That and my 20-25 min mandatory stairmill post lift.

It’s happening.

 

[UK-chulo]

That and my 20-25 min mandatory stairmill post lift.

It’s happening.

Wife is programmed for that. It’s brutal. She’s dancing while she does it. The trainers in the gym are like how does she have that kind of energy AFTER a workout. I’m like try living with it.

 

[pretzel__logic]

The reverse hyper is so clutch. Before I was cleared to return to lifting I just used it as traction for the lower back/hip pain I had post-baby and it was fantastic.

Shipping was slow as hell, but we just got the Ritfit leg press/hack squat and leg extension/hamstring curl machines while I was on leave. Both are sturdy and really smooth (and cheaper than Rogue, Titan, etc.) for anyone in the market.

 

[anthonys735]

Try single legs on that hype for a real burn. Shesh.

 

[Mossip]

I have been wearing out for weekly meal prep/snacks. I use 93 lean beef to cut the cals, and you could probably skip the cheese to further cut.

Cowboy meatballs

 

[Bonzo Cat]

Legs Monday and the trainer loads up the dog sled and slaps several bands across the poles, creating a make-shift back rest. 3 trips up and back the length of the gym in a backwards seated position had both the HR up and legs on fire. Hell of a quad burn finisher.

 

[pretzel__logic]

not a joke, the sled made me get checked (and diagnosed) with exercise induced asthma. That thing absolutely wrecks me.

 

[Kooky Kats]

Cool… now you can get a doctor’s prescription for albuterol and load up like a Baffert Derby horse.

 

[Hank Camacho]

Anybody got ideas for quick weeknight meal fish recipes? I love the mahi mahi from Sam's as a weeknight staple but I need to change up the rotation. I can't stomach tilapia after eating that swamp rat way too much post college.

 

[gobigbluebell]

Tuna in a can or pouch.

 

[WayneDougan]

Tilapia is sooooo bad. Cant believe people eat it. Salmon for Wayne.

 

[UK-chulo]

Anybody got ideas for quick weeknight meal fish recipes? I love the mahi mahi from Sam's as a weeknight staple but I need to change up the rotation. I can't stomach tilapia after eating that swamp rat way too much post college.

Wife uses a Salmon Rub on a piece of salmon and throws it in the air fryer. Quick and tasty.

 

[anthonys735]

Salmon or tuna for us. We'll sometimes do a cod with parm crust that's very good. WS has the recipe.

I mainly just pan sear whatever fish I'm eating.

Hank, check out AB Seafood on Facebook. They come through lex(and most of Kentucky) a couple times per month with a great selection. Most of it is fresh caught. I love the triple tail when he has it. The shrimp is amazing.

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[Ron Mehico]

So I had this macro website my PT recommended for me to look at that basically told me I should be eating 176 grams of protein a day. There is absolutely no chance in hell I can eat that much in regularly food. Do you guys just supplement with a regular protein shake? Any recs?

 

[anthonys735]

1g protein per # of desired body weight. You should be able to get to 175 pretty easily through whole foods.

For me:
Greek yougurt: 15g
4 eggs: 25g
10oz chicken breast: 85g
10oz ground beef: 60g

Then I'll have either a few more eggs or some jerky to get near 200.

 

[Hank Camacho]

Do you guys just supplement with a regular protein shake? Any recs?

Fairlife shakes are my friend. 30g of protein and is basically just chocolate milk. I routinely pound one in the middle of night when I get up to take a leak, too.

 

[Kooky Kats]

David Protein bars: 150 cal, 28g protein, 0 sugar

Bison
Lean beef
Turkey
Shrimp
2% Cottage cheese
3 Eggs 2 whites

I’m dropping more weight laying off liquid protein shakes and yogurts.

 

[Ron Mehico]

1g protein per # of desired body weight. You should be able to get to 175 pretty easily through whole foods.

For me:
Greek yougurt: 15g
4 eggs: 25g
10oz chicken breast: 85g
10oz ground beef: 60g

Then I'll have either a few more eggs or some jerky to get near 200.

No chance in hell I could eat 10oz of chicken AND beef in one day. It’s hard for me to eat more than 2 meals a day. All the shakes seem so insanely processed.