Ws2016 Member

The low FODMAP diet has both gluten and dairy, gluten of course being a protein and not a FODMAP. You can download the Monash app or Spoonful app to see which FODMAPs various foods have and recommendations for serving size. They've been very helpful to me.

The single leg exercise in this group is ine I do - but without the weight. http://jasonferruggia.com/so-you-cant-squat/

5x5s is what I do. Keep it really simple and increase according to how your body responds.

Most people in gyms were at one point out of shape. Get to know people. If you see someone doing an exercise you don’t understand, ask them about it. You’ll be surprised how friendly prople will be. You can also get a trainer for a few months.

I hate when people say they are "Living the dream", I never know what to say to that....it is like, okay you are healthy, have a good job, are alive...to some people that is living the dream. [/quote] I’ve only ever heard that saying by someone being sarcastic.

Excuse my French.

Starting sentences with the word “so”.

Ad Astra. Interesting.

No squats? No deadlifts? You might want to try a 5x5 program, something that focuses on full body exercise and gradual increase in weights - got to increase resistance to build muscle.

Sounds like your roomie is depressed. Nothing you can do about that except empathy and encouragement. If I were you I would move out.

Painting from a village called San Juan la Laguna on Lake Atitlan, Guatemala.

A snorkel or a dive mask and oxygen? How will a snorkel help you when your car is filled with water and you’re 25 feet below the surface?

Drive-in theaters, people conversing, Johnny Seven OMA (one man army)

Nice! Congratulations and keep it up. Bet your family’s a lot happier, too!

Try various balance exercises that train those small muscles, such as doing no-weight squats while standing on a beso ball, standing on one leg with the other raiaed (like a flamingo) while holding weights in each hand, doing toe touches while standing on ine leg. 15 reps, 3 sets. You can probably google more.

Pallofs, back extensions, crunches, planks. But just as important din’t forget to stretch those muscles. https://fitbottomedgirls.com/2016/04/best-5-stretches-low-back-pain/

Cheese and crackers. Lasts all night. Eat in moderation of course.

Almost anything. Salt and pepper sometimes. Blackened seasoning is great. Mts. Dash. Add a sprinkle of parmesan.

Are you exercising? If so, you need carbs to build muscle. If yiur fat consumption is high that’is what I would focus on reducing, BUT you need a balance of protein, fats and carbs, so make sure your macros are in line.

Secret to grilling shrimp is to not leave the grill.

Looks great. Quick meal with some protein too.

Currently on a Luna kick

Grilled cheese and turkey. 2 slices of aunt millie’s 35 cal bread, 70 cals; slice of american cheese, 70 cals, 3 oz deli smoked turkey, 90 Cals. 230 cals. Or you could do a wrap with better cheese and greens and turkey for another 40’cals. Definitely fast and not too junky.

Yup. Could use Aunt Millie’s bread at 70 cals fir 2 slices and go with egg whites.

Ran it thru FP, comes out to 117 per cap

Or sub PB2

Beer calories will up your carb percentage so you will want to consider that when establishing your targets.

Aunt Millie's.

Bran flakes and berries.