Replies
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Chilli sauce (Franks hot sauce in particular is good), salsa and sriracha are my go to condiments
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Hi all, Feel free to drop me an req - Postchi1 Happy to help w/ any questions on nutrition or injury when i can Qualified sports rehab / Athletic trainer Happy training :)
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Not bad I guess, Yeah is about finding what works for you, My fav protein foods are cooked chicken, cottage cheese, high protein yoghurt i.e. skyr or fage and loads of beef jerky! I will probably eat all of those in a day ha Whey is great for when you are on the go or even mixing with porridge oats or making pancakes
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Hi Hanlonx, Sure best tip i can give is make sure you are getting a variety of proteins (meat, dairy etc). Optimum Nutrition - amazing product (Choc mint/double choc id say) - slightly on the pricey side though. Bulk powders isnt bad much cheaper and solid product good macros etc. BPI whey HD is good also, again a premium…
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kick *kitten* and chew bubble gum
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Great work, is there anything you have learn or wish to share from your journey so far?
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No probs, I would try and move your cals intake up, at 6ft 1 i would be very surprised if you could bulk on 2470. Try and find your maintenance (Fitbit or height/weight/activity formula). try bump cals, increase carbs if poss. Rough estimate i would sat atleast 3000cal a day If you are struggling to eat the cals drink them…
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I would personally take the IIFYM approach and hit my cals for the day and maintain a deficit. I think calories intake is slightly more important than macros if i had to choose.
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What are your stats dalerst? (Height,weight etc) 2070 is my cal target as i am deep into a cut my manitenance cals would be circa 2800-300 dependent on activity levels that day. If you are looking to bulk you would need to be at a caloric surplus for a prolonged period of time and applying progress overloads to your…
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If you use the MFP app on the goals tab you can divide macros by % to meet calories for the day. 104C - 20% 207P - 40% 92G - 40%
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Some good info thanks Tattygun, I will tweak macros 104C / 207P / 92F - 2070Kcal I tend to work carbs in before/after anyway for added energy. 400g carb, would leave little room to hi protein marcos with 2070 kcal would you typically go over on cals or just lower P and F Agreed steady state cardio is pref
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What amount of carbs would you aim for with 100g fat? I intend to lower carbs gradually down to 100g with fat circa 70g May do a carb up day every 5 days (150g - 200) How much cardio would you recommend? More inclined to low/med and hit longer durations as not a huge fan of HIIT
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Protein powders are great sugar alternatives (I believe you can buy soy protein now with no artificial sweeteners) . mixed with oats and hot milk or water you cant go wrong. Or Fage yogurt/high protein yogurt with handful of fresh fruit always works.
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If a diagnosed MCL G2 a rehab plans should have been given to follow. Cycling swimming are favored initial as they are non weight bearing. I would also look at partial weight bearing exercises which can be found online. regular check ups on progress with a physio/physical therapist is also important to ensure you arent…
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Did the surgeon specify on what grade the tear was? Sounds quite severe.. A grade 1 would be circa 6 weeks dependent on rehab. Agreed I would recommend seeing a physio. A muscle strain is a tear, a sprain would be ligament or fibrous cartilage. www.webmd.com/fitness-exercise/understanding-sprains-strains
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RICE is first port of call, repeat 10 min on 10 off, 48hr post injury start to look at soft tissue massage/ range of movement stretches. If its muscular it may swell appear red or be very warm to touch. Due to muscle having an excellent blood supply recovery tends to be quicker than tendons/ligaments etc
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Happy to help out with any Q's on nutrition/Injury Feel free to reach out Qualified Sports Rehabilitator/11 years training Starting stats 5'10 - 13 st 8 today 5'10 - 12 st 2
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If applying progressive overload with a good protein intake. There is a good chance fluctuation on the scales is related to muscle mass or water retention. Id love to see a study that shows muscle mass cannot be gained on a deficit, agreed it is much harder given macros/hydration need to be on point. But to an extent can…
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look at functional rehab for Gastrox strain, progressive stretching overload muscle heals pretty quick 4-6 wk dependant on grade of muscle tear.
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avocado + Egg + Flour + Protein power = A decent brownie Add Soy ice cream (Tesco / ASDA in UK) and you are on to a winner
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I would recommend HR tracker (Fitbit) as a means of monitoring activity this would give better idea on cals in Vs cals out and even allow leeway for a treat now and again given daily intake is being monitored. From the stats given run with is for 2 weeks if you are seeing progress maintain if not drop cals by 200. Cutting…
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Americano w/ Sugar free syrup :D
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Impossible to say without HR and intensity. Fitbit would aid with the HR and give a rough guide , isnt gospel on cal expenditure
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Weight yourself at the same time ideall am before food. Secondly, use a mirror more. 4x weights p/w and a good protein intake would aid protein synthisis and help preserve and in some conditions gain a small amount of muscle hypertrophy. Basically, you may be losing BF but maintaining weight due to and increase in muscle…
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BPI 1MR, NO Explode or a can of Monster Zero (Red is the one) will do it
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Enjoy the journey, dont just seek the results and become frustrated if it isnt a linear weight loss. It takes time, be patient and you will learn how you body adapts to the variations of cals, macros, vitamins etc you are providing it with. Slow and steady always wins this race
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Welcome, consistency is key in this game. Track your cals if recommend a Fitbit too to help gauge intake. Look at high satiated foods and make sure you maintain a deficit if you want to drop weight. It's less complicated that people make it out to me. GL
