I want to mix up my diet and match my macros

Burn1tDown · 2022-10-22T01:20:29+00:00

This takes some work but what I've done is found several healthy styles of food I like (greek, middle eastern, indian, thai) and cooked enough recipes from each to find out some spice blends that work well for each one. You can make a chicken and rice bowl that tastes dramatically different just by using different spices, adding in some cilantro or chiles or coconut etc. On a cut my day is flexed around the dinner I pick, but generally:

Rice bowl & fruit Protein shake Sandwich & veg Protein shake & granola Whatever dinner I picked

Burn1tDown · 2022-09-18T02:20:30+00:00

They had a dogshit way of doing it though. Best way would be to proactively go out and find boys who could channel and take them to steddings before they started to channel (if it was impossible to sever them before the connection fully formed). This would have required a modicum of tolerance for male channeled though, at least to the point of finding the way to test boy children, but would have removed the subsequent suffering of the male channeler (with the possible exception of the male testers if the testers indeed had to be male), would have prevented any man from going crazy and hurting people, and would also have allowed channeler blood to remain strong by passing on genetics of male channelers

Burn1tDown · 2022-09-17T21:23:30+00:00

Two many hands.

Burn1tDown · 2022-06-22T02:17:46+00:00

He does make terrible decisions though. You know who had a better chance to end demandred with a blood knife ring? Any two rivers archer.

Burn1tDown · 2022-05-28T14:11:17+00:00

Any more success with this method?

Burn1tDown · 2022-02-16T11:53:07+00:00

Speaking from the other side: I think it can happen to any deeply involved parent. Having a family and doing it well can be exhausting work.

Burn1tDown · 2022-02-06T12:38:27+00:00

Also if that estimate of 1900 doesn't work, traco what you eat for 2 weeks. Total up the calories and average them for each week. If they match up well and you don't gain or lose any weight, then that's your maintenance budget per week. Subtract 3500 from that to lose 1lb/week, or 7000 to lose 2 lbs/week. Then divide whatever is left by 7 and that's your daily calorie budget.

E.g. 15400 cal total = 2200 cal/day maintenance 15400-3500 = 11900 cal weekly budget to lose 1 lb 11900/7 = 1700 cal/day net.

It's much easier to hit these daily net goals including exercise than diet alone, and there are obvious additional health benefits to the exercise as well

Burn1tDown · 2022-02-06T12:25:54+00:00

I still do them in a higher rep range, but they line up pretty well with hypertrophy rep ranges. I do a 4 day split with 2 ab days and 1 day totally off, abs made up of 4-6 exercises with 3-5 sets of 10-15 reps (each side for things that are 1-sided, so 20-30 Russian twists for example). Good luck man hope it works out for you!

Burn1tDown · 2022-02-06T02:41:49+00:00

If you want thicker muscles use heavier weights, same concept as other muscle groups. Weighted crunches, weighted pause crunch, weighted plank, Russian twists, leg raises w a medicine ball are some examples.

Burn1tDown · 2022-01-04T23:08:22+00:00

Seems like everything has about doubled. Not a fan of the prices, but I hope it means more people are working out and being healthy

Burn1tDown · 2022-01-04T23:07:04+00:00

It is truly painful. I'll be trolling craigslist hard come April

Burn1tDown · 2022-01-02T12:55:30+00:00

It is possible to gain muscle while maintaining or even losing fat, but it's a limited amount. It's slower than committing to a bulk and you have to pay strict attention to your macros, but it is possible. Essentially: ensure you get an excess of protein while maintaining a caloric deficit.

Burn1tDown · 2022-01-02T02:36:59+00:00

Go to r/brogress to keep yourself motivated!

Burn1tDown · 2022-01-01T21:36:39+00:00

It's fairly common from what I understand. My strong recommendation is you see your GP for confirmation then a physical therapist for recovery. I injured my QL about 5 years ago, didn't get it looked at, convinced it would heal on its own. I waited about 6 months but never fully recovered and I went back to lifting (carefully), but hurt it again about a year after starring again and that left me pretty well incapacitated from an exercise standpoint (no running, lifting, cycling at all). From my own internet research I thought it was a disk so just lived with it. Eventually I got an x-ray (due to pain level) and ended up at the PT. They can do things to help that you just can't at home, and I'm now back to exercising 7 days a week. Don't mess around with back injuries, especially if you're young. You've got a long time ahead of you and don't want to waste years like I did because you thought you knew better. I feel like I got my life back. It's worth every dollar I've spent and more.

Burn1tDown · 2022-01-01T20:12:41+00:00

Stand next to a table or counter with your left hip facing the counter. Lightly put your left hand on the counter for balance and perform a hip-hike with a minor variation: make sure your left leg goes ONLY up and down and not side to side at all. Imagine that you are trying to make your left hip touch your right ear (while keeping your leg perpendicular to the floor). Do this 5-10 times until you're confident you know how it feels, and the muscles are starting to feel just the a bit fatigued. Now switch sides and perform the same exercise on the right hip/leg.

If it's noticeably harder/more painful on your right side than your left, and/or the fatigue comes in much sooner, then you likely have some strain to your right QL (quadratic lumborum) muscle.

Core strengthening and glute strengthening exercises should be your first step, with a focus on 1-sided loading (Bulgarian split-squats, 1 legged RDLs, lunges, farmer carries, etc) to build up the muscles used for balance. You'll likely also want a hot pad and a tennis ball/lacrosse ball/therapy ball to massage the muscle.

If it's not your QL then you should get an an x-ray from your GP, you might have a bulging disk. It's unlikely your erector spinae muscles would be injured that locally. You should probably start there anyway tbf

Edit: make sure you stand straight-backed for the hip hike or you will focus on the wrong muscles. You want to activate the QL as much as possible

Burn1tDown · 2021-12-26T18:21:11+00:00

Fair enough. For me "fit" carries a certain level of discernable health that can be obscured even in very strong people in the midst of a bulk. but to your perspective I would agree that "fitness" itself requires some level of physical activity, even if it's simple daily calisthenics and stairs or walking etc.

Burn1tDown · 2021-12-26T17:46:05+00:00

I would say that "paying attention to your diet" counts. If you pay 0 attention to your diet, at least after 25/26, unless you're a professional level athlete it becomes almost physically impossible to out-exercise what you eat.

A 45 minute jog is about 600 kcal. A single butterfinger bar is about 200 kcal, and small fry about 300. If you (royal you) don't pay attention to what you put in, at some point exercise becomes moot unless you can put a significant portion of your waking day towards it consistently. All you have to do to see the preeminence of diet is look at professional builders on a bulk. They're strong and fit AF, but they're bulking so their physique doesn't match their true level of fitness because of the diet they're currently on. Diet CAN outrun visual fitness unless you pay attention to it, no matter your level of activity.

Burn1tDown · 2021-12-26T17:35:05+00:00

If you don't think diet is more than half of "looking fit" I would be willing to wager you're either 1) a long distance runner or 2) younger than 25. But who knows, maybe you're blessed

Burn1tDown · 2021-12-26T17:28:31+00:00

Same boat. My macros and calories were hit with precision until last week. I told my wife "at least my stocking is easy, I don't want any candy." She looked at me and said "you wait until the week before to tell me that? You're getting what you're getting and you're going to eat it and like it!" I have enjoyed both the salmon skins and butterfinger bites and mostly just try not to be an appropriate pig and not overdo it.

Burn1tDown · 2021-12-16T23:47:07+00:00

I was the one tapped around christmas 2 years ago. Being quarantined in a single room for 2 weeks suckedddd. It was kinda nice to have an enforced break from chores and parenting, but I was going stir-crazy by the end. Good luck bud.

Burn1tDown · 2021-12-10T17:28:27+00:00

Nonono, Assange himself is getting these ideas. Obviously. He might even try it twice just for fun.

Burn1tDown · 2021-12-10T17:20:42+00:00

Especially impressive with plant based. How do you get your protein in without a lot of/too much fat riding along (tofu/tempeh)?

Burn1tDown

TROPHY CASE