sjohnson__1 Member

My go-to is simple... get some pre-cooked (or pre cook yourself, preferably) chicken, throw in some rice/a sweet potatoe, and veggies. Separate out your portions, put them in containers, and WAH-LAH! Meal prep 101. Just make sure you enjoy whatever you decide you're eating. Use different rubs/soy sauce/hot sauce for flavor.

Do you have access to a microwave?

TBH, I think we all have a desire to look "good" to others and sometimes we over analyze our self-image...I think you're normal, and caring isn't a bad thing. Flip it the other way, allow your desire to look and feel good motivate you. But more importantly, focus on the feel good aspect. Forget what others think, it's not…

I don't get DOMS unless I'm switching splits & adding different movements to the routine, which only happens every 12-18 weeks for me -OR- if I take a week off (unactive deload) to let the CNS recover a bit. DOMS aren't at all indicative of training, more so lack thereof in the past. New lifters get sore frequently,…

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I weigh in daily (in the AM after I use the bathroom). I log when I see improvement (new lows or highs, when I'm cutting or bulking). If I'm maintaining my weight, I don't log as often. Maybe once a month.

You sir, win EVERYTHING in the battle against "clean eating". Can we be friends?

Thanks for the links. Very interesting and easy reads from Lyle. The excerpt you've quoted regarding refeeds is especially useful! Still, my questions remain...

Bud. Do me a favor and erase this from your mind. You don't need to be heavier to play sports... You should be lean and mostly made up of muscle for optimal athletic performance. Genetically, you're not going to be healthy at 215. I would listen to EVERYONE else and erase whatever has made you believe you should be…

At 215lbs, where did you get 19% BF from? I'd say you're close to that currently, maybe a bit higher. I would follow the instruction you've received, take a mini cut until you reach less than 13%BF, and slowly bulk to about 15-16% to put on muscle.

if you can, you can help us out being even more specific than @Karrysalexi has mentioned... Height, weight, job, exercise regimen, body fat%, etc. This would allow for a more accurate estimate. Otherwise, I would recommend trying to find your TDEE or maintenance level on your own. Once you know how many calories you need…

Every now and then, eat it all! Counting your calories is more of a large scale goal. ie: monthly calories vs. daily... If you go big one day, you can make it up with several slightly fewer calorie days (if you really want to get picky) but to be honest over a month, one day isn't going to make or break you! Cheat wisely,…

I occasionally alter my diary when eating out to account for extra fats and carbs in the food (burger buns are coated in butter, not normally accounted for when creating a "guesstimate entry"). If my fats or carbs are too high later in the day, I go back and delete those additional grams of fat/carbs to "meet" my macros.

False - when use of the rack makes sense (eliminates needing to clean the weight to OHP position, provides squatters w/ safety and accessibility, etc) then we cannot complain. When it does nothing to assist with the movement (curling in the rack) GTFO!!

The reason people say don't curl in the squat rack, is because the rack provides NO ASSISTANCE to your movement. With OHP, that doesn't apply. When you're pressing enough, it becomes very difficult and unsafe to manipulate the bar into OHP position, especially if you have little to no experience with hang/power cleans.…

Active recovery is fine, as long as the "recovery" part of the phrase is focused on more than the "active" part. By that I mean don't go all out. It's okay to want to stay active, your muscles will recover quicker though the more you rest. I would do some mobility work, yoga, stretch, etc. maybe a light walk... nothing too…

Yep, news feed is unavailable... guess I'll work today ha.

Edy's Cookie Dough is my go to!

Correct. TDEE factors in your activity level already, and therefore includes your exercise on average.

* Bro * 6'0 - 6'1 * 177.5lbs * TDEE = roughly 2900 * Currently set at 2355cals: 55g fat, 290g carbs, 175g protein. * BF% was around 16% at end of bulk, but have been cutting haven't remeasured. I'm guessing 13% * Lift 4 days a week with an occasional 5th day. Little to no cardio.

Read the bold text. Over and over again.

Although infrequent on MFP, a majority of the responses to my question have been excellent and much appreciated.

This is exactly the conclusion I came to after reading the Norton, Wilson and Alan Aragon articles. Space meals, eat a decent amount of protein in combination with carbohydrates. Pretty simple.. Keep it well rounded and focus on daily macro/micro nutrients. I incorporate a 12-16hr fast currently due to convenience and…

Jmule - I appreciate the article you provided as well. Both were excellent, and touched on different aspects of relevant studies.

Put simply, my use of IIFYM has introduced scenarios in which I may need to consume a large amount of a specific macronutrient in one meal (usually the last meal) to reach my daily allotment (in this case, protein). My question (as jmule correctly paraphrased) has to do with MPS efficiency. Does that clear up the…

I'm pretty much in the same boat, however, broscience lead me to believe that you could consume too much protein in one sitting pretty easily. Are you sure? Do you have support to the claim? I'm looking for a response backed up by science.

Intermittent Fasting works well for me when I'm cutting. When I'm bulking, I have to eat breakfast to meet my calorie requirements. It's all about the goal for me. Some people still fast when bulking, although I don't know how!

#LOLBROSCIENCE

Just had an excellent chicken and chili pepper stew last night in the slow cooker. Very easy, and you can make a ton for a solid week if you need it! I would utilize the hell out of the slow cooker if I didn't have time to make meals at home. Spend a couple hours when you have the time, look up recipes, get the ingredients…

Cashews... they're worth every calorie IMO but then again, they're so damn addicting that I have to save them for special occasions bc I'll eat the entire package (even if I buy them in bulk)