Planet health upgrade

Good lunchtime snack? It’s typically what I eat for lunch and then I have chicken/turkey based dinners

I’ve lost about 10lbs now with my primarly tuna/chicken/turkey diet coupled with VERY light exercise every day. Here is my routine, lol

4 sets of curls 10 reps
3 sets of pushups 20 reps
3 sets of situps 20 reps
10 minutes on elliptical machine

Will do! The more the better for me. I’m just trying to get to a target weight of 155. I’m not looking to get huge, just wanna get back in shape!
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Took 2nd in men’s middle weight open class. Pretty happy with it although I really wanted a win… next year I guess. Here are some pics, most are from the night show I wish the photographer from Muscular Development posted more from pre-judging but he must have liked my routine.

pre-judging

pre-judging

More pics on the MD website under the WA state championship

far right my girlfriend took 3rd in womens open tall
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<food> <cals> <carb/protein/fat>

2 cups milk 260 24/16/10
2 scoops protein 240 6/46/4
1/2 cup oats dry 150 27/5/2.5

1 bottle crystal light 10 2/0/0
3 rice cakes 105 21/3/0

6oz chicken 180 0/42/1.5
1 banana 130 30/1/0
26g gatorade 100 26/0/0

carbo force 270 66/0/0
2 scoops protein 240 (this is usually whole food, but I didn’t go home after the gym)

6oz chicken 180 0/42/1.5
potato 220 48/6/.5
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Hi,

I’m 21, 6′3, 185lbs (perhaps 15% bf, don’t know) and doing Pur’s routine + 3 times cardio per week.

I need some suggestion on how to make my diet better.

My meals look like this most of the time:

1.
250grams yoghurt
tablespoon flax seeds
5 walnuts
30grams oatmeal
raisins
+ fish oil
= 20gr protein, 47gr carbs, 14gr fats, ~400kcal

2.
3 raw eggs
20gr oatmeal
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and get sick of the plain taste well this shit is perfect for people on the go

cheap too like a $1.25/$1.50 a pack

usually has 5 ounces a pack. so 33g of so of protein

then :

those are badass too. serve over rice

i’ve had every flavor. all of them are tasty as fuck

i can eat 5 ounces of the fillets in ~60 seconds. takes me about 5min to do a can of tuna
open can of tuna, drain, pour in buffalo sauce, eat. this whole entire process takes 2 minutes and it’s a lot cheaper
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There was so much information that I now have to split into multiple post

The same questions come back over and over again so I wanted to make an EDU about it. Feel free to add a comment or PM me if there are mistakes or stuff to add. I might add links to some resources or to my sources, just ask for it and I’ll look it up and add it. If there are terms you don’t understand, use Google and Wikipedia, this crazy website for geeks () THEN ask questions.

A huge influence on your progress will be your nutrition. Training is usually the one thing people talk about but nutrition is almost always overlooked. People know how many miles per gallon their car does, but now how much cals they have to eat to maintain their weight. Some people can get amazing results in spite of what they’re doing (eating, training, etc). We shouldn’t try to do what they do. Genetics doesn’t mean that you can’t do anything about it, it means that you’ll have to work harder to get it. Part of being what you want to be is doing stuff you don’t really want to do.

It’s also not necessary to get some food every 2-3 hours. As long as you’re getting at least 3-4 “feedings” (both meals and snacks) everyday, it’s fine. Read the rest of this entry »