JB035 Member

Food

@JoRocka I heard that! Strength training is my favorite part of our workouts.

Yeah this is not a beginner workout. It's fun in a weird sort of way. :smiley:

@erinhollis Great job! It is exhausting for sure! I've been in slow motion ever since.

Same as you C4 or coffee

@rybo Heck of a time bud!

@phrobbert That's awesome, yeah I know that mansion you are talking about! Pretty cool!

@Girl_With_Muscles_ yeah probably not. I've heard of people rowing 2000m instead of running the mile.

@phrobbert Murph with crunches and HRPU sounds rough!

Sorry I should have posted mine. Did it straight through as written. 51:36 Squats destroyed me.

Squeeze in a mile run a few times a week. Total time to get ready and finish it should be less than 20 min or so. Adjust cals to find your maintenance cals at your new activity level.

Exactly. And specifically get under the squat rack or hit some deadlifts... Heavy!

Hey! New to the group! I tackled Murph today as well! The squats got me! I did it straight through. 51:36 No Vest/Chipper

@TresaAswegan I think he's saying total reps, not all in one set. Some Oly coaches say to correct form it takes 1000 - 2000 reps of a correct movement to get all parts of the body to respond fully to the technique. I've heard my coach say that before too. Edit... I found the post my coach was talking about.…

@CharlieBeansmomTracey Well this is his thread, so..... :smiley:

I know right! I'd put in some serious fat at 4000 cals. Some people are so lucky!

@CharlieBeansmomTracey This is about 2700 cals, which is what he is doing now. Just adjusted it to knock out some protein. Thanks for your input though. :wink:

It would seem like you are eating plenty! My only other thought is either your activity level has increased or you are pounding out some cardio that is causing you to end up in a deficit.

Something like this would work. 240 Carbs 190 Protein 100 Fat Get on a program and respect the rest days.

Your percentages are pretty much the same as mine. 40/30/30 If you are loosing like stated above you are not eating enough cals, that's true. Also a 4 pound weigh fluctuation isn't that big of a deal, unless the weight isn't swinging back up to your original weight. I'll ask too. What is your total cal intake?

I do crossfit and base everything off of energy levels, body weight. I also monitor muscle definition for body fat purposes. You will need to fuel your body properly or you will begin to burn out quickly. Depending on how many times a week you are WOD'ing you can probably get by with more carbs too. Find your maintenance…

Chobani Greek Yogurt 0% fat and high in protein

Wow! Amazing what chaging the way you eat and exercise can do! Great job! Be proud, not too may people can say that they accomplished what you have just done!!

Donuts!! I wish they had a complete Marco profile and minus all the fat!

Y'all probably aren't going to expect this comment, but...... That's spot on correct 100 percent good stuff!

So was I right the by topping off my protein goals? Since my goal is muscle gain.

My thoughts exactly.... you are not fueling your body enough to perform..

Breakfast: Egg whites and Oatmeal (that's a zero fat meal.) Have a few almonds or nuts with it. Snack: Chobani Yogurt with fruit in the bottom has zero fat Lunch: Chicken with veggies (your pick) all veggies don't add up the same. Snack: Lunch meat with a apple or some sort of fruit Cheese If your looking like your going…

What's your 40/40/20 break down to in grams?

Find foods low in fat or no fat. My goal is 50 sometimes I'm under and sometimes I'm not. I have noticed this; if you're going low fat you will have to clean up the ole eating plan. Less of the good stuff. :neutral: