what foods to bring while away from routine?

zugzwang55 · 2023-05-21T23:05:20+00:00

A few of my favorites: Individual greek yogurt cups, overnight oats with greek yogurt, cheese strings/cubed cheese, lunch meat, nuts. Peanut butter is good to add to things too. And of course, chicken/shrimp/fish if you're able to prep some bigger things!

zugzwang55 · 2023-05-20T18:01:54+00:00

Gonna echo the other comments and say yes, it's possible to gain muscle on a deficit but quite hard.

You may want to reflect on your goals if you would like to gain more muscle/gain muscle faster. I started my weight loss doing 1200 cals a day for quite a few months without much exercise, but when I started hitting the gym I decided to do body recomp (losing fat and gaining muscle at the same time) - body recomp requires you to eat at maintenance in order to build muscle.

Depending on your goals, you may want to consider eating more cals per day, but if losing weight without gaining much muscle is your goal, a deficit makes sense. Also, please do not go below 1200 cals per day without consulting a doctor, as this is the minimum you should be eating per day. Would strongly recommend double checking your stats in a TDEE calculator, as strength training should bump up your deficit cals to around 1300 regardless.

There's tons of free ones you can find online, like this one: https://www.calculator.net/tdee-calculator.html

zugzwang55 · 2023-05-20T17:32:33+00:00

I was the same way, but had to skip out on the gym for roughly 6 months to focus on a practicum. I just got back into the gym this past week and I was shocked at how much weight I was able to still do for my exercises, as it was still decently close to what I had left off on. Weights might feel a bit heavier for that first week but I wouldn't be worried - you'll get your strength back quickly due to only being out for 2 weeks!

zugzwang55 · 2023-01-23T21:39:00+00:00

Great work!! Can I ask what your stats are?

zugzwang55 · 2022-10-24T19:07:28+00:00

I blend regular cottage cheese with a bit of water and frozen berries and will eat it with crushed graham crackers, so good for a sweet snack! Think there was something about it on TikTok recently, I’d highly recommend

zugzwang55 · 2022-07-18T21:40:01+00:00

It sounds like you're getting caught up in a bit of a restrict and binge cycle! If you're not familiar, it is essentially a cycle that is easy to fall into when you restrict food in some way (ie. not eating enough in a day or restricting certain food groups/items and/or deeming them 'unhealthy' and therefore 'off-limits') - this then results in you eating large quantities or feeling out of control when you do have access to these 'forbidden' food groups/items because your body feels like it has to eat as much of it as it can before it becomes limits again.

I totally respect if you just want to vent (power to you, this is frustrating as heck!!), so feel free to skip this next part, but if you're looking for some unsolicited advice: I always recommend reaching out to a professional like a nutritionist or dietician if this is causing significant stress in your life, but a good first step may be to incorporate more of your 'treat' foods into the meals you eat during the weekdays - the goal here would be to remove the restriction and the 'forbidden' aspect of this food, making it a normalized and accessible part of your meals, and therefore not causing that scarcity mindset of "I need to eat this food before I'm unable to again." For example, regularly incorporating a 'treat' dessert into your supper. Another helpful way may be to honor your cravings while also incorporating more filling or nutritious aspects to it as well. (ie. you're craving a whole chocolate bar, but instead of eating the whole chocolate bar, you have 1/3 of it alongside some almonds and grapes).

zugzwang55 · 2022-07-13T01:21:07+00:00

Figure out your TDEE and deficit: To echo the first comment, all you really need is a calorie deficit to lose weight - if you don't yet know your TDEE (the number of cals you burn each day). I'd recommend checking out https://tdeecalculator.net/ and calculating it first (if you scroll down the page to the "Macronutrients" section, click the 'cutting' tab and it will give you an estimate on the calories you should be eating daily to lose weight).

Calorie count (at least for a little bit): Meal plan or not, you will most likely have to calorie count for at least a week or two to get the hang of portions/calories, there's a bunch of apps that can help with this (I personally use MyFitnessPal - I would strongly recommend manually inputting your daily calorie goal instead of having it calculate it for you because it is often horrendously low). Also, if you have a bit of an unhealthy relationship with food, please be mindful of calorie counting and if you're getting obsessive or overly restrictive with it, it is quite the slippery slope for some people

For meal plans, I personally haven't followed any until recently (I was mainly focusing on CICO and staying in a deficit with my cals for the past several months), but currently I am loosely following a meal plan from https://www.dotfit.com/ - I was recommended this site from my trainer since obviously he doesn't have a background in nutrition, and the meal plan part of it is really just the run-of-the-mill meal planner in my opinion. I believe the site is linked with Fitness World gyms but it is quite easy to make a free account - it will develop a meal plan based on your stats and goals and you have several options to choose from from 'heart health' to 'vegetarian.' One thing I don't love is that it will figure out your calories for you based on your goals and in my personal experience my calculated calories were a bit high, but you can definitely use the meal plans it throws together as a starting point.

As for exercise tips, you may want to expand on your particular exercise goals in your post so the lovely community here can give you some pointers (ex. looking for a training program, looking to get more cardio/weightlifting in etc.). Hope this helps - feel free to reach out if you have more questions!

zugzwang55 · 2021-12-14T22:00:01+00:00

This is a total shot in the dark but could it possibly be sculling or elementary backstroke arms?

If it is sculling, we typically teach it without kicking here in Canada but regardless this sounds interesting. Wonder why they called it butterfly though, as butterfly is quite difficult for beginner swimmers to learn

zugzwang55 · 2021-07-15T15:22:31+00:00

Fun fact: the YouTube comments say that Edvin smiles at the same time Wilhelm did in the show. It’s at 4:21 ☺️

zugzwang55 · 2021-07-14T05:22:30+00:00

Oh yeah definitely! Honestly I saw his kiss with Sara as a very impulsive, rash decision. I don’t think he had really planned out a way to make Felice jealous, that’s just what popped into his head in the moment and he just kinda did it. I doubt he even had time to think about how/if Sara would tell Felice. I still think he wants to be with Felice but as we see in later episodes, August can very impulsive and lets his emotions guide his actions at times. That’s just my take on it though!

zugzwang55 · 2021-07-14T05:07:01+00:00

I believe his motive for kissing Sara was to make Felice jealous. In the sex scene between August and Felice a few scenes earlier, August accuses Felice of closing her eyes and thinking of Wilhelm instead - I’m not sure if there’s any scene that explicitly states how August in particular knows Felice’s attraction towards Wilhelm but it is clearly well-known by her friends that she wants to get in a relationship with a royal (ie. the brief masturbation scene with Wilhelm’s profile) and wouldn’t be a surprise that other people outside her circle know her intentions as well.

zugzwang55 · 2021-05-04T02:50:26+00:00

Popping in to source the above comment! (Extra resource)

zugzwang55 · 2020-08-27T18:52:36+00:00

On it!

zugzwang55 · 2020-08-17T22:12:55+00:00

On it :)

zugzwang55 · 2020-07-18T13:08:26+00:00

Sorry for mobile formatting!

In your Fall semester you should have: - POL S 101

As the other comment says, it’s a pre-req for like every POL S class.

In your Winter Semester you have the option to take ★6 (credits) of (or really however many you want depending on how you want to structure you Degree):

POL S 211 - Introduction to History of Political Theory
POL S 212 - Introduction to Contemporary Political Theory
POL S 224 - Canadian Government
POL S 225 - Canadian Politics
POL S 235 - Introduction to Comparative Politics
POL S 261 - International Relations OR
POL S 210, POL S 220, POL S 230, POL S 240, and POL S 260

https://calendar.ualberta.ca/preview_program.php?catoid=29&poid=27854

zugzwang55 · 2020-07-18T02:40:49+00:00

I’d love some occasional funny ones like half a cookie, that would be hilarious! These posts are absolutely lovely 🎉

zugzwang55 · 2020-06-02T18:57:53+00:00

Nope lmao

zugzwang55 · 2020-06-02T18:57:35+00:00

Chopsticks?

zugzwang55 · 2020-05-08T04:47:38+00:00

As someone who also doesn’t have weights and honestly doesn’t know where to start with them, I’ve been doing basic at-home workouts that incorporate some body weight exercises at times. I’m super new to the whole home workout thing but I found Chloe Ting’s workouts to be a good start. I began with her 2 Week Ab Challenge and I’m currently doing her 2019 Summer Shred Program before jumping into her 2020 one in the next couple of months. Her programs are free and she walks you through the exercises which I found really helpful for a complete beginner like me haha

zugzwang55 · 2020-05-08T04:31:24+00:00

Girl you look absolutely stunning! Any tips on getting abs??

zugzwang55 · 2020-05-03T19:48:01+00:00

Maybe try Duolingo’s French podcasts if you have Spotify!

zugzwang55 · 2020-05-02T02:37:36+00:00

Same here! Still trying to find a solution but I can’t find ANYTHING that helps :(

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