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Spinach Salad Recipe
This is a simple salad recipe that I've been eating for lunch on some days for the past several weeks. These are the ingredients and weights I used: 1 cup (28g) Baby spinach 1/3 can Organic garbanzo beans (Trader Joes) 1/2 (35g) Roma tomato 5 slices Cucumber 1/2 (35g) Haas avocado 1/2 Lemon (juice only) Sprinkle of salt…
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Eating back exercise cals (quite a large sum)
This week I started a deficit on cals after bulking up. The cardio that I'm doing is 75 mins of stair jogging (3 times a week) at the master staircase in my neighborhood. I know that exercise cal burning calcs, charts, etc are to be used only as a guideline, but without a doubt jogging stairs will burn cals rapidly (I go…
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Cardio on local staircase
So after completing a 16 week clean bulk program to gain muscle mass I'll be starting up a 12 week cardio session to burn off the fat I added during my bulk. My cardio will take place on a 90 step section of the local staircase in the community I live in; 3 times a week and 60 flights up (120 total if you count going…
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Cultural differences/perspectives on fitness
This is an interesting topic to discuss since it tended to come up for me on the occasions that I see my relatives during family gatherings throughout the year. I've been involved in a fit lifestyle since Jan 2009 when I lost 55 pounds, from 195 - 140. It was such a great accomplishment for me and was well complimented by…
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Last 4 weeks of lifting program
At the end last November I set out to gain muscle mass over the course of 16 weeks, today I started the last 4 week stretch in the program; 11 more lifting workouts left. I'm excited to see that I committed myself to such a routine over the course of 4 months, I had to trust my body and what I ate. This is my first time…
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Afternoon Snack
I always have a small meal between lunch and dinner, around 3pm. And I want to share a recipe for a smoothie that I make to curb my hunger in between large large meals. Not only is it filling, it's also healthy with these macros: 300 cals 2g fat 65g carbs 10g protein Banana Peach Smoothie 1/4 c rolled oats 1 medium banana…
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Sharing my transformation
Suppers all! Although it's not a recent transformation, this is a before and after of myself. The before was 2008 (195lbs) and the after was 2012 (145lbs). In brief, from Jan 2009 - Jan 2010 I lost 55lbs and maintained a weight of 140 - 150 up till 2013 when I started a clean bulk program to build lean muscle. For more…
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NYE Resolution: Gain Weight
Suppers! My name is Hector. I made fitness a lifestyle starting in Jan 2009 when I weighed 195lbs and a year later I reached my goal of 140lbs. I maintained a weight of 140 - 150 over the course of 2010 - end of 2012. At the end of 2012 I decided to challenge myself with a new goal, that is to gain lean muscle mass on a…
