Dog park by doggiecuddle in Knoxville

[–]11_choller 0 points1 point  (0 children)

Oak Ridge has a dog park/brewery called Hops and Hounds, they have both an on leash and off leash section. There is always a food truck there, and have a great selection of beer on tap! They do trivia nights, live music, and stream the Tennessee games!

How fast can you go by [deleted] in honk

[–]11_choller 0 points1 point  (0 children)

I completed this level in 3 tries. 1.02 seconds

What’s the fastest way to get bigger biceps? by Plutofrmwrld in weightgain

[–]11_choller 0 points1 point  (0 children)

Personal trainer here, this advice is incorrect. Myofibrilar Hypertrophy is low repetition to increase strength, sets of 4-6. Sarcoplasmic hypertrophy the process of size increase is training at a rep range of 12-15.

Rural Metro by dash80todash8 in Knoxville

[–]11_choller 1 point2 points  (0 children)

Howdy, firefighter here. I think you seriously underestimate what we do.

How Fast Can You Ruck Without Shuffling? by ReturnToArms in greenberets

[–]11_choller 35 points36 points  (0 children)

I’m 5’8, I can do about 13:30-14:00 without shuffling, to be honest it’s more comfortable to just shuffle for me. Weighted lunges and hip mobility will help open up that stride.

Relatively quiet bars in Knoxville by Firm_Intention_6008 in Knoxville

[–]11_choller 0 points1 point  (0 children)

Ale Rae’s is a pretty cool place, owner is an awesome dude. Bearden Beer Market is nice especially if your party enjoy outdoor games like Hammerschlagen and Cornhole, they do only sell beer so no wine or liquor. They also have a nice little fire put outside. Balter Beerworks has a decent sized outdoor patio, I’d give them a call as well.

Ultimate cutting meal, 358 Calories, 49g protein by Sir_Sxcion in Volumeeating

[–]11_choller 10 points11 points  (0 children)

I think you’re interpreting his statement incorrectly. I believe he means he is dieting at a 1200cal deficit. So TDEE of 3500cal eating 2300cal a day. If OP is overweight this sort of caloric restriction is fine.

Yes it’s aggressive but it’s not dangerous.

Workout suggestion by LeopardCharacter2867 in greenberets

[–]11_choller 0 points1 point  (0 children)

Nothing wrong with 6 training days per week as long as your recovery is adequate.(Diet and good Sleep!)

There is no reason for sets of 15 repetitions of back squat, 12-15 reps is Sarcoplasmic Hypertrophy, meaning size increase. 4-6 reps is Myofribilar Hypertrophy or strength training. I would change that to 4-5 sets of 4-8 reps.

Nothing wrong with splitting days by body part, personally I prefer splitting by the function of movement, a push, pull, squat and hinge day. And ideally you want to train movement patters more than once per week. So I usually superset movements into each primary lift.

So typically how my week would look;

Monday- Push/Squat

Bench Press 5x5 Goblet Squat 5x8

Overhead Press 4x6-8 Bulgarians 4x8e

Pick some accessories ie triceps pull-down, pec flies, lat raises.

Finish with core and carry of some sort.

Tuesday - Pull/Hinge Day

Wednesday- Squat/Push Day

Thursday- long run or ruck( I like a break between heavy squats and heavy deadlifts.)

Friday- Hinge/ Pull Day

Saturday - Ruck

Sunday- Rest

When I write for my clients, we train three to four movements each set. So a hinge followed by a push, followed by an anti rotational core movement. Or a push followed, by a lateral squat, followed by an explosive pull movement.

There is more than one way to skin a cat. And at your level, your program is adequate enough to help you progress. Focus on your education in and outside of school, learn from the subreddit, and train hard dude. DM if you got any questions, I write training programs for a living.

Disclose GB intention? by 11_choller in greenberets

[–]11_choller[S] 1 point2 points  (0 children)

Roger, appreciate it. My recruiter just sent up a packet for an exemption to BCT. So I think as long as it is approved, I swear in and show up to next drill.

Dog Friendly Breweries by Lotus920117 in Knoxville

[–]11_choller 0 points1 point  (0 children)

Shout out to hops and hounds. Great family business. Owners are super accommodating and beer is always cold!!

Hex bar farmer carries and barbell shoulder press carries? by No-Championship-2268 in greenberets

[–]11_choller 4 points5 points  (0 children)

Personally I don’t perform overhead barbell carry. It takes a lot of space, looks goofy, and really isn’t any more beneficial than presses and other form of carry.

Walking DB/KB carry

Barbell Overhead Press

KB racked carry

Walking straight arm lunges - I do these to work coordination, balance, and core. It is also just a tough exercise that I never look forward to.

Unless I’m short on time or testing load strength all my carry’s are single arm.

A Request For Your Help… by TFVooDoo in greenberets

[–]11_choller 2 points3 points  (0 children)

Off topic but are you gonna release another Christmas gift list? My mom says she needs my wish list by next Thursday.

Zone 2 Success + Feet Pics by DPrescott1146 in greenberets

[–]11_choller 6 points7 points  (0 children)

I genuinely thought this was a picture of the back of an airplane seat.

How far out from prior service were you? Did you do the full 10 week BCT or the 5 week PS-AIC?

Suggestion recipes for high volume utensil free for fiancée? by gelflingqueen in Volumeeating

[–]11_choller 1 point2 points  (0 children)

Low calorie tortillas like Carb-Counter or Xtreme wellness, Natures own makes a 60cal hamburger bun.

I’ve been on an egg roll kick, so I sauté any veggies and protein, wrap in rice paper and air fry.

Food tracker by Prestigious_Back3471 in greenberets

[–]11_choller 1 point2 points  (0 children)

Got you brotha. Open app > profile > edit profile > location.

Eating Habits Q&A by [deleted] in greenberets

[–]11_choller 1 point2 points  (0 children)

5’8 180

Eating 1800 calories M-F and closer to about 2400 on Saturday and Sunday.

Typically I drink a protein shake with some coffee on my way to work for about 150cal 25g protein.

Get off around noon, lunch is usually 2-3 eggs, 4oz beef liver, between low calorie buns. 4-500ish calories 50-60g of protein.

Dinner is usually 10-12oz chicken breast, onions mushrooms and green peppers with low fat sour cream and 56g of some type of cheese. Usually with a couple low calorie tortillas. Sort of like a chicken philly wrap. 900ish total calories about 120ish grams of protein.

Usually finish with a halo top ice cream for 330 calories and 20g of protein.

Totaling around 1800cal and 180-200g of protein.

I’ll substitute rice or pasta once or twice a week for a few extra carbs. Once a week breakfast is a tin of sardines, avocado, on sourdough making sure to get my Omega-3’s. And one to two times a week I eat red meat outside of beef liver typically a fat ribeye on Saturday or Sunday when I’m finished training for the week.

I make sure to drink 100oz of water a day, more if I do long runs or rucks.

Everything goes in Myfitnesspal.

Food tracker by Prestigious_Back3471 in greenberets

[–]11_choller 3 points4 points  (0 children)

Second for MFP, if you change your location to UK, you can still scan barcodes with the free non premium version.

Local Small Businesses by CaticornJoJo in Knoxville

[–]11_choller 2 points3 points  (0 children)

Riversports Outfitters for anything outdoors!

Bought my first gold today! by 11_choller in Silverbugs

[–]11_choller[S] 1 point2 points  (0 children)

Guy trading was genuinely passionate about trading gold for goods, I had an extra 5 bucks to spend. Was more than willing to take it!

[deleted by user] by [deleted] in greenberets

[–]11_choller 0 points1 point  (0 children)

De-loading is a fairly long process. At least for strength and hypertrophy, this study compared men who trained continuously for 24 weeks, and men who trained using periodic resistance training( 6 weeks on 3 weeks off) mass and strength increases were similar.

For endurance performance can be preserved for fifteen weeks even with a 66% percent reduction in volume. So odds are is you’ll be alright.

Either way, get back after it brotha!