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This area is highly determined by genetics -- comes down to your anatomy and tissue attachment. That said, activities that require a lot of ankle extension ("plantar flexion") or weight bearing on the ball/front of the foot will give those babies a workout. Some things to try: * Calf raises * Stair-stepping (keep your heel…
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Overnight protein oats is another that my girlfriend really likes: * 1/4 cup oats * 1/4 cup (or 1 scoop) whey protein powder * 1/4 cup Greek yogurt * 1/4 cup water, milk, or non-dairy milk * 1 tsp chia seeds (optional, but helps thicken) You can make these in all sorts of flavors. My girlfriend's favorite is carrot cake:…
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My usual morning go-to is protein pancakes or waffles. There are a few ways to do this, which give slightly different results: A. Supplementing a "just-add-water" pancake mix: add protein powder (I usually use whey/dairy based for this) to replace up to half of the pancake mix called for per the instructions on the box.…
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Quest chips are incredible. Get them all. (I don't think they make the salt and vinegar anymore, but they DO have Doritos-style ones instead.) They've also reformulated a lot of their bars. (Try microwaving them for 5-10 seconds if you have one at home.) If you get some of the seasonal ones, the Peppermint Bark is…
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This. You all are getting weird with caveats. Wear a heart rate monitor and understand it's the closest thing you're going to get aside from testing under laboratory conditions. Better to pick a static calorie number that takes into account an average activity level and just try and hit that -- don't worry about "eating…
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1. One of my go-to breakfasts is to make 'cakes or waffles with a ~1:1 mix of protein powder and a complete ("just add water") pancake mix. I typically use whey protein and Kodiak Power Cakes mix (which probably has egg and dairy), but I'm sure you can find an allergen-free mix and use a plant-based protein powder (look…
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Optimum Nutrition is an excellent product, and their flavors are usually top-notch. Other good brands I've enjoyed: Dymatize, Nature's Best/Isopure, Quest, Sparta Nutrition, MuscleTech, and BSN/Syntha-6. Whey protein "isolates" will provide you with a purer protein (at a higher price point) than whey "concentrates" -- the…
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Actual evidence of the keto diet (a.k.a. Atkins) shows that it's not any better than other fad diets. Stop it with the fads, people. https://www.vox.com/science-and-health/2018/2/21/16965122/keto-diet-reset
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Greens and vegetables have lots of fiber. My go-to is a bag of mixed raw veggies (carrots, broccoli, cauliflower) and some hummus or dip made with Greek yogurt (e.g. tzatziki). One helping is max, like, 100 calories and will keep you pretty full for a while. Don't overdo it on the dips -- just enough to flavor your veg.…
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After adding foods for a while, you'll get pretty good at estimating. When you have extra time at home, take note of what different portion sizes of things looks like. For example, take an actual tablespoon of peanut butter and see what it "looks like," scoop out an exact 1/2 cup of yogurt into a bowl, weigh 4 oz. of…
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I would second and suggest trying to get them in your diet before any sort of supplement. Fermented foods with live cultures like kombucha, yogurt, kimchi, and kefir are all extra tasty ways of getting some good bugs in you. A mixture of several of these will give you a pretty rounded sampling. I know personally that…
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Take it as good rest and recovery time. You'll feel better, and you won't lose ALL you #gainz in a few days. Take time to roll out muscles at home and/or stretch. Also...you'll keep from getting all your nasty germs all over the equipment and getting someone else sick.
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Kombucha is really easy to make at home also -- and homemade will save you a ton of money. There are YouTube tutorials galore on how to do it.
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I second getting sparkling water of some sort. You could easily sub one per day, then two, etc. LaCroix or store brands are fine, plain or "essenced." I found that a lot of the time I just wanted something fizzy -- people often discount the sensory/habit experience of food apart from the taste. (This is why there are food…
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At least: * Pre-workout protein (20g) * Intra-workout carbohydrates, like Gatorade (35g) * Immediate post-workout carbohydrates (20g) You can't work out hard without fuel. Carbs and protein are good for lean muscle mass and a hard workout will accelerate your metabolism for hours afterwards. Caveat that my workouts are…
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5 grams is less fat than, like 8 almonds -- don't sweat it. Good fats are good for hormone regulation and so for your metabolism. The biggest problem is that fat has, per gram, higher caloric value than carbs or protein, but if you're hitting your calorie goals, I'd call it a win. I can't see your food diary, otherwise I…
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I wouldn't stress about one metric. This could be to a number of things: * Losing weight appears more rapid at the beginning but slows as each unit lost becomes a larger percentage of your overall. * There are certain places where fat deposits preferentially, and this is different between people. As you lose weight, those…
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Break up your lunch into two smaller meals, and space them out in the day. For example, if you normally each lunch at 12-1pm or so, take a smaller meal at 11:00am and then another at, say, 3:00pm. I currently have this schedule: Meal 1: Waking (~6:30-7am) Meal 2: "Lunch" (11:00am) Meal 3: "Snack" (3:00pm) Meal 4: Pre- and…
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If you're really doing high intensity work...you need quick carbohydrates. Your metabolism simply can't supply the sugars needed to your muscles fast enough from stored energy otherwise. Complex carbs (veggies, grains) as part of a small meal 1-2 hours before your workout and some simple carbs (fruit, Gatorade, etc.) just…
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You can get Body Fortress whey protein powder at Kroger/QFC grocery stores, and it's actually pretty decent and inexpensive. I use it to cook (e.g. protein pancakes) all the time. Quest is pretty pricey, but usually the flavors are outstanding. Optimum Nutrition Gold Standard is a good choice too. Also nonfat Greek yogurt…
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You deal with it by smiling congenially back and showing them that you're not perturbed. And you ignore it. And you feel sad for that person. The thing they want most is for their provocation to work; if you're not provoked, you've just ruined that moment for them. Take heart in that, and then come here and vent, like you…
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IMO there's generally not a lot of science behind pre-workout supplements. (Maybe in certain cases for individual components, but not as a whole mixture.) They're generally a mixture of a LOT of caffeine, some vitamins (particularly B-vitamins -- the niacin which gives you the tingles), and sometimes some amino acids.…
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*double gasp!* Bite your caffeinated tongue!
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1. Sugar IS a chemical. ;) https://pubchem.ncbi.nlm.nih.gov/compound/sucrose 2. One reason I would choose something like "Sugar in the Raw" over white sugar because it retains a little bit of molasses and other residues that can give a little different flavor profile. It's kind of nice with espresso drinks, imo. A lot of…
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Try kabocha squash. Even better, IMO. Invest in a food processor/blender/similar and make squash soups (add a couple green apples in for some tang) -- perfect for fall and winter! (Skip the cream though, if any recipes have it and you're looking to keep it light.) E.g.:…
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I have sort of a willfully tough time with this too. I have found that when I go on vacation sometimes to places where coffee or caffeinated beverages are not easily available, I'm basically fine after a day or two. Caffeine has about a 5- or 6-hour half-life in the human body, so basically after a full day or two, there's…
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"Cases [people with lung cancer] were more likely to smoke, be heavier smokers and had lower BMI, physical activity levels, and years of education." There was a lot about how cases "with >12 years education" had worse diets which correlated with lung cancer risk -- but if you think of why they had worse diets, an argument…
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It depends on your goals. As far as energy is concerned (and eventually weight loss): no, not really. If your struggle is to get to a certain calorie goal -- focus on the calories first. And then fine-tune from there. As others have mentioned, there are plenty of other, more nutritionally-dense foods you can choose for 550…
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Baked chicken and mushroom skillet! This makes a super light, yet super hearty chicken-and-mushroom-gravy meal. Everything is done in the same (oven-safe) skillet. Add some steamed veggies and you're good to go. One of my favorites when time and calories are short. I usually modify the amount/type of fat used, and you can…
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Honestly, try getting used to just ditching the "wrapping" with lots of stuff. Eat fajita filling with a fork, and lose the wrap; invest in some iceberg lettuce to wrap all your sandwich items in; etc. Other good tips: decline the rice with Chinese, Indian, etc. Leaves a lot more calorie (and stomach) room for other,…
