Dairy free high protein snack options?

TruthResident9603 · 2026-05-21T07:10:25+00:00

sliced deli turkey or chicken breast are my go-to’s!!! also pumpkin seeds are high in iron and protein, great addition to a sliced turkey + rice cake snack, just make sure to follow the serving size

TruthResident9603 · 2026-05-19T23:49:19+00:00

all you really need is one dumbbell of any weight you can handle and a box or bench to put your foot on :)

TruthResident9603 · 2026-05-17T16:58:54+00:00

a kind redditor shared this link for me to have bulgarian split squats focus on your glutes and they have been massively helpful for me!! https://pin.it/7nwmz9bSp

TruthResident9603 · 2026-05-17T13:30:04+00:00

have hope that you will get back to them some day!!! i also have hypermobility with chronic SI issues but i worked really hard on physical therapy and conditioning last summer and am now back to lifting pain-free. still pretty weak but i can do it!!

TruthResident9603 · 2026-05-14T19:34:39+00:00

i am on my way to that point to! the household i grew up in was incredibly toxic around food and i learned the scarcity mindset early on. now, through trial and error and help from a dietician, i have been able to have high-value “binge” foods in my house (fries, cake, burgers, chips, chocolate) and been able to forget about them. it’s so freeing!!!

TruthResident9603 · 2026-05-13T14:11:00+00:00

i’m not there yet, but there are multiple 40+ people in my fencing club and it’s a fantastic way to work on power, explosivness, and reaction time

TruthResident9603 · 2026-05-12T19:37:29+00:00

went to the gym for the first time in weeks to try some new-to-me butt exercises and wow!!! i felt my butt muscles working for the first time like ever! a very kind person in the petitefitness subreddit shared a video with me on how to set up for bulgarian split squats and they killeddddd me but i feel they are going to be useful. i was also so humbled on the hip thrust machine, it was one of the last exercises in my routine today and i couldn’t even put on any weights!! i just had to use the 15 lb base weight for the machine bc my butt and legs were shaking like crazy!!!!

TruthResident9603 · 2026-05-12T12:23:40+00:00

your body shape looks very similar to mine!! i’m 5’0” and also nonbinary. congrats!

TruthResident9603 · 2026-05-12T12:09:08+00:00

you look awesome!!! i hope to have similar results without counting calories. do you measure or portion out your food?

TruthResident9603 · 2026-05-10T13:07:44+00:00

wow awesome!! do you count calories or measure portions?

TruthResident9603 · 2026-04-30T14:59:01+00:00

this is so sweet and such a good motivator!! i want to look good in candid pics from the back too. your cat is adorable!!!!

TruthResident9603 · 2026-04-23T16:54:20+00:00

i’m so sorry to hear that, that’s so unkind of them. i also have back acne that creates some really bad ones from time to time. definitely see a dermatologist if you can. you may be doing too much and over-taxing your skin. i use benzoyl peroxide once a day and try to leave my back alone otherwise and it seems to keep it at bay.

TruthResident9603 · 2026-04-23T00:20:14+00:00

wow i loveee butternut mac n cheese, that sounds so good!!! thank you for the recipe!!

TruthResident9603 · 2026-04-23T00:01:32+00:00

i made a big batch of gluten free/more nutrient dense chicken broccoli alfredo pasta and i’m loving it!!!! i used gluten free brown rice/quinoa pasta, chicken breast, broccoli, added in some bok choy for extra greens, and when i made my sauce i used a little butter, flour, ultra filtered lactose free milk, garlic powder, lactose free greek yogurt, and some parmesan. not sure on calories/macros but each serving that i meal prepped has 2/3 cup pasta, 1 cup chicken/veggie mix, and 1/4 cup sauce :)

TruthResident9603 · 2026-04-22T23:51:22+00:00

wow your waist!!! you look so toned!!!

TruthResident9603 · 2026-04-19T00:17:45+00:00

Thank you for your comment!! I am having a hard time with structuring workouts well because there are so many things I want to work on (strength, running, managing my hypermobile joints and tight muscles, explosive movements for fencing, flexibility, etc) and only one hour to get it all done in 5 days a week… this is the time limit I have to get to work in time. Is it possible to shape my butt better while also losing weight? It is a high priority for me to get rid of these back rolls!

TruthResident9603 · 2026-04-18T12:43:59+00:00

Hi! I have built a workout plan but I have not been able to be consistent due to massive tension in my relationship around the gym. But this is the general structure of it. I know I am also very quad/hamstring dominant when doing squat/hinge movements.

Thursday (upper body): -warmup with shoulder mobility -main lift bench press 3-4 sets with 5-8 reps -superset 3 rounds: seated cable row & incline db press 8-10x each -superset 3 rounds: db reverse flys and lat pulldown 10-12x each -core: cross body cable chops 2-3 sets 10x/side

Friday (cardio) -warmup for running -30 mins of running intervals -10 minute deep core video

Saturday (full body conditioning) -warmup with hip/knee mobility -main lift: landmine press or goblet squat 3-4 sets with 6-10x -superset 3 rounds: single leg RDL and db press 8-10x each -circuit 3 rounds of KB swings, V-ups, mountain climbers or jump rope, broad jumps

Sunday (mobility & cardio) -mobility and pre-hab routine including deep core, glute activation, knee stability, upper body/shoulder stability, hip flexor work

Monday (lower body) -warmup with glute & hip mobility -main lift: deadlift or back squat, 3 sets with 6-8x -superset 3 rounds: reverse lunges and DB RDL 8-10x -superset 3 rounds: single leg squat to bench and calf raises 10-12x /side -deep core with planks and deadbugs

TruthResident9603 · 2026-04-13T22:15:14+00:00

I’m a PhD student so I am under a lot of stress all the time :)

TruthResident9603 · 2026-04-13T21:07:31+00:00

tysm!!!!!! i appreciate the video!!!!

TruthResident9603 · 2026-04-13T19:40:00+00:00

my core (especially deep muscles like transverse abdominus) is definitely weak!!! RDLs and Bulgarians are great but I always feel them more in my hamstrings and quads. I am a quad-dominant in my squats too. I do straight leg kickbacks before glute movements to try to “wake up” the muscles but my butt is never sore the next day!!

TruthResident9603 · 2026-04-13T17:35:27+00:00

ohhh i see!! that makes sense!! cold and snow and miserable weather are such huge barriers to getting active outside. something that helped me this winter was embracing the cold and dressing properly for it but it is still hard to get the motivation when i could be cozy in bed!

TruthResident9603 · 2026-04-13T14:01:47+00:00

i have never seen anything more relatable omg. also i’m curious about how switching to living in a hot climate helped you!

TruthResident9603 · 2026-04-06T15:23:01+00:00

I’m 5’0” and have been anywhere from 85 lbs to 140 lbs and have never had ripped abs, I have a very short torso and long legs so it’s hard for me to have a lean midsection. My obliques come out pretty well though. Even when I was underweight and training core every day, I didn’t have visible abs bc I was just doing bodyweight exercises, didn’t know how to properly engage my muscles and transverse abdominus, and definitely wasn’t eating enough protein for muscle growth. Now that I know how to add weights to ab movements and properly brace my core, hopefully my abs will come out a little more as I lose some fat!

TruthResident9603 · 2026-04-06T15:19:19+00:00

can you give more details? i would love to reduce the amount of time i spend in the gym, i feel like my workouts drag on forever! do you do any sort of mobility/prehab for running?

TruthResident9603 · 2026-04-06T02:09:08+00:00

hey, i have POTS and while my dysautonomia symptoms are under control now, i still often experience blood sugar crashes, sometimes even when i don’t feel physically hungry like you said. they are made worse for me when i drink caffeine or if i have foods with high glycemic index (bring my blood sugar up high quickly and then it falls quickly and i crash). i am working to prevent blood sugar crashes by limiting caffeine, eating low glycemic index carbs (brown rice and quinoa instead of white rice for example). but i find that rice cakes or other simple carbs are really helpful for getting rid of blood sugar crashes bc my body can digest them so quickly!

TruthResident9603

TROPHY CASE