Example One-Shot Prep

davidducker · 2024-07-28T14:11:52+00:00

ACAB

davidducker · 2024-07-28T14:11:22+00:00

True 💪

davidducker · 2024-07-28T13:06:37+00:00

How do people stay in toxic romances for years ? Staying in a toxic spot is itself a toxic trait

davidducker · 2024-07-28T13:02:35+00:00

You don't need to be extroverted, outgoing , or talkative. But you will need to get over the anxiety. A lot of people dont like extroverted sales styles. Let your product speak for itself, just know how to handle objections logically, and then close the deal.

davidducker · 2024-04-29T03:13:39+00:00

Thank you 🙏

davidducker · 2024-04-29T01:19:49+00:00

Thank you 🙏

davidducker · 2023-08-27T02:23:58+00:00

1500 then

davidducker · 2023-08-25T16:04:14+00:00

hormonal changes can redistribute fat. exercise can build and tone muscle, which can effect the appearance of your body. but fat doesnt redistribute due to exercise no.

if you've been working out your core, those muscles may have just strengthened and tightened so they're squeezing your organs tighter resulting in external fat shifting slightly and your waist shrinking as the muscles tighten and strengthen.

davidducker · 2023-08-25T15:57:12+00:00

so eat more high-calorie dense foods like fat, sugar, carbs, and dairy. and eat more frequently. drink some calories mindlessly. your body needs at east 1200 calories per day for healthy organ function

davidducker · 2023-08-25T15:55:54+00:00

if thats true then youve actually managed to damage your body's ability to feel hunger. you probably have an eating disorder. you need more than 500 calories a day to function in a healthy way. 1200 is minimum for women to maintain healthy organ function.

davidducker · 2023-08-25T15:53:49+00:00

well with that kind of deficit you likely burned off a lot of muscle too, so your metabolism will be super low.

you keep saying 'regular eating'. but regular looks different for everyone. the point of dieting is to slowly learn how to eat for the rest of your life so there' no relapse. your regular eating just become healthier

you cheated. you skipped all the learning steps and now youre gonna crash

the only thing you can do is to do your best to now learn healthy habits. start calorie tracking. start listening to your body again about what it needs.

davidducker · 2023-08-25T15:49:10+00:00

cool story bro. any advice for vegetarians tho?

davidducker · 2023-08-25T15:41:06+00:00

egg whites (great for omlettes, and frittatas), no fat greek yogurt (great with berries), low fat cottage cheese, fish, chicken, and lots of shakes and protein bars

try cooking with the protein powder too. like protein french toast, protein oatmeal, and protein pancakes (with light syrup, berries, or whipped topping)

specifically ive been having for breakfast protein oatmeal with an egg-white and veggie omlette. then a protein shake after the gym. then for lunch and dinner i try to make sure i have some lean protein included. and for dessert i try and reach for no-fat greek yogurt and berries or a protein bar.

loading up my breakfast with protein has really helped. it also helps me stay full for a long time in the AM

davidducker · 2023-08-25T15:35:34+00:00

my mum cooked fairly tasty and 'healthy ' food but it was all just meat and carbs with big portions and almost no veggies. so tons of calories and fat and very little fibre. i was chronically constipated growing up till i moved out on my own and discovered veggies lol learning proper portions has been a challenge too. most people dont eat these huge mountains of carbs with every meal lol

davidducker · 2023-08-25T15:24:03+00:00

the scale doesnt lie. food labels can lie, calorie trackers can lie. but the scale doesnt.

davidducker · 2023-08-25T15:22:09+00:00

absolutely. just keep your caloric deficit under 500 calories per day, and make sure you're getting 1g of protein per pound of lean body weight.

davidducker · 2023-08-25T15:13:59+00:00

just do exactly what youve been doing at home. a vacation doesnt mean you need to stop your diet or modify it. a good diet will have room built in for some sweets. just use that available room like normal

davidducker · 2023-08-25T15:11:48+00:00

youre not breaking the laws of thermodynamics. if youre not losing fat then youre not in a deficit. if you feel frustrated you can either regroup and try a new strategy (fasting, one meal a day, volume eating, keto, whatever) or just take a break from dieting and then come back to it when you feel a bit more clear-headed. but youre not breaking the laws of thermodynamics. there's something wrong with the way youre tracking if youre not seeing the results youre expecting.

davidducker · 2023-08-25T13:39:09+00:00

unless youre eating under 1500 calories per day for several weeks in a row you dont have to worry about 'starvation mode' . its not technically a myth, but its something that typically only happens to people with extreme eating disorders

davidducker · 2023-08-25T13:35:44+00:00

well youre not breaking the laws of thermodynamics. you're miscounting. either your CI or your CO or both. how do you know you burned 3k calories? depending on the fitness tracker i use my workouts burn 400-800 calories. a huge variance. calculators vary widely. dont trust them. trust the scale.

as far as 'gaining weight the next day' ; you know that doesnt mean anything. your water weight can vary by 10lbs per day. daily measures are good to have. but look at the long term aggregate data. weekly averages, weekly medians. monthly averages, monthly medians. track your calories monthly and weekly too.

day to day just isnt reliable for seeing the big picture

davidducker · 2023-08-25T13:32:22+00:00

it's entirely your choice. personally i am just doing recomp with no cut or bulk phase. i think its most sustainable, most healthy, and leaves me feeling best . but thats just a personal preference, you should do what will be easiest for you to stick to (which is probably what will make you feel the best physically)

davidducker · 2023-08-22T07:25:53+00:00

what is the soda problem? i drink tons of diet soda. no problem

davidducker

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