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Diet and Workout Routines

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I can second the adidas signature shoes, i still rock the first DRose shoes and theyre stupid light and were like $70 from Marshall's (though this was a few years ago.. i never really play anymore)
 
Figured this would be the best place to ask this: A couple weeks ago I smacked my knee on a ladder. No bruising or swelling. Didn't even hurt for a couple days. Now its hurting on the side and under the kneecap. Just as I wanna try to stay in some sorta shape over the winter...... Could hitting my knee have bought on a case of tendinitis?
 
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So I figured the reason I could never seem to stick to a dieting goal for more than a week (lol) is because I lack accountability... 2 years ago when I saw the most fat loss success I had monthly progress pics on Instagram to keep me in-line. Well I quit doing that cuz I just kinda stopped caring, and I don't really wanna start it back up again.

So instead I hung up a calendar above my scale in the bathroom to weigh myself every morning and to track if I exercised and hit my calorie goal that day. A week into this so far and it's working really well, having that constant reminder hanging on the wall that I see a few times a day seems to really be helping. Just an idea for anyone else struggling to hit their goals.
 
I've been hitting the workouts hard the last couple months and diet has been on point. My question is this, does anyone have any good/easy recipes that they use with chicken? I'm pretty good with dinners, but need some help with lunch. Typically, I marinate and grille chicken and use that for a weeks worth of meals. Now that the temp has changed, I'm looking for some good/easy recipes. I've been buying rotisserie chickens and making wraps lately, but was hoping to add some new meals to my weekly meals. Any ideas?
 
The accountability chart is paying off so far, down 3 pounds in the first week! I've also been pretty strict with using my fitness pal so I can look at my weekly calories to correlate with my daily weigh ins to make sure there's no flukes. So far so good :)
 
I've been hitting the workouts hard the last couple months and diet has been on point. My question is this, does anyone have any good/easy recipes that they use with chicken? I'm pretty good with dinners, but need some help with lunch. Typically, I marinate and grille chicken and use that for a weeks worth of meals. Now that the temp has changed, I'm looking for some good/easy recipes. I've been buying rotisserie chickens and making wraps lately, but was hoping to add some new meals to my weekly meals. Any ideas?

For dinner, when you can eat it hot, I fucking love when the wife makes corn flake chicken. I don't know which recipe she uses, but it's the best.

For ease, look to the crock pot. That way you can run a similar scheme to prep your protein for the week. As far as a recipe, I don't have any, but dust them in a blackened seasoning then marinade them in half bbq sauce, half apple vinegar. Cook them, remove them, shred them, then fry them up. Put on a soft taco shell, cover in salsa & guac, red cabbage, onions. Consume.
 
I spent the end of last year trying to move toward a 5x5 for my bench, I wanted to try and build strength and not more size. Well today I thought I see what it did for my max rep on the bench press. I put up a new personal best of 365. I wanted to see if anyone else would share some of the chest workouts they have had success with. Here was mine. (also to note, I spent just as much time on my back as chest if not more)

Bench press
15-155 (warm ups)
5-225 (warm ups)
5-275
5-275
5-275
5-275
Incline Dumbbell Press
12-70
12-70
12-70
Cable Flys Upper position
12-80
12-80
12-80
Cable Flys Lower position.
12-35
12-35
12-35
 
I spent the end of last year trying to move toward a 5x5 for my bench, I wanted to try and build strength and not more size. Well today I thought I see what it did for my max rep on the bench press. I put up a new personal best of 365. I wanted to see if anyone else would share some of the chest workouts they have had success with. Here was mine. (also to note, I spent just as much time on my back as chest if not more)

Bench press
15-155 (warm ups)
5-225 (warm ups)
5-275
5-275
5-275
5-275
Incline Dumbbell Press
12-70
12-70
12-70
Cable Flys Upper position
12-80
12-80
12-80
Cable Flys Lower position.
12-35
12-35
12-35

"someone (you), somewhere is benching your (mine) squat" nice numbers man!


unrelated:
I was super tempted to not go to the gym yesterday, but i ended up dragging myself at 530 pm (i fucking HATE afternoon workouts, they just dont feel right) and did my hour of cardio. After dinner i was tempted to eat some reese's pieces (you can eat 51 of dem bitches in a serving!), so before i ate them i put it into MFP, saw that I would be over my limit for the day (including exercise calories) and said "nah, im good". So week 2 is off to a good, well disciplined start!
 
I meant to start my new routine this week, but crazy stupid week. Starting it up next Monday.

Just want to add a little more size. Lots o' heavy lifting ahead for 7-8 weeks. Then 2 months of Insanity to get lean as fuck for a bachelor party.
 
I've been so fucking lazy over the last two months. I think a lot of it has to do with me working from home. I just have zero motivation to get off my ass. I'll be turning 30 in March and I need to get back in gear.


I'll be hitting the gym tonight. I plan on adding some jump rope work to help add a different dimension of cardio to my workouts. I also want to pick up a kettlebell soon to toss around. I'd love to look good (who wouldn't?) but I want to add more functional strength.
 
Anyone starting to get into functional patterns. I've had bad posture my entire life and naudi aguilars ideas and techniques have really worked for me. His logic with regard to biomechanics really makes sense
 
started at 193.4 lbs, currently at 189.8 after two weeks (+/- 0.4lbs as daily weigh-ins fluctuate). Now comes the hard part of keeping it going... but it was so motivating to be out of the 190's, all i can think about is hitting 185..and then 180.. gotta take it in small bites to stay motivated

I got an Air Fryer for christmas and its the fucking shit. Cut up potatoes however you like, hit the french fry button and in 18mins you have crispy fries with no added calories. You can also just throw wings in there and hit go, the fat in the wings is plenty to get them golden brown and crispy (and like 80 cals a piece compared to 100-120 for oil fried wings). you could cook the same way in an oven if you put a drying rack on top of a cookie sheet and cook the food on the drying rack (to allow fat to drain and cook the underside), but the air fryer doesnt really need to preheat, you just hit a button and wait for teh snacks
 
How much sugar would you guys say is too much per day?

I got into an argument with my gf last night...she's doing this super clean diet with a bunch of colleagues and is excessively spewing all this dietary knowledge on me all of a sudden.

I am usually pretty good about calorie input vs. output and i've always been able to drop weight / put on mass quickly when determined to. The problem is i was born with a sweet tooth and only just recently started thinking about my sugar intake. When i am cutting hard (~1,000-1,250 cal deficit per day including exercise) I award myself a cheat day that are pretty excessive including lots of sweets.

Basically, I am just curious about everyone's take on sugar...have you eliminated it completely during a diet before? When cutting, are you likely to see results quicker if you also eliminate sugar vs. just running a deficit?
 
Tell your g/f that you will cut out sugar completely if she replaces it with some sugar of her own...


but honestly, I never add sugar to anything, don't buy sugary cereals (really no cereal. occasionally I will buy the Fiber One w/1g sugar and a ton of fiber for protein shakes). I tend to buy really low/no sugar sauces/dressings.

I always look at the label for sugar, but if I feel like marinating some chicken in a Chinese orange sauce and it has 16g sugar per serving? I am still getting it. I am a man.

For cutting purposes, I would ask @AuxiliaryPie or @David. . I am basically just the guy who eats healthy M-F and then run havoc on the weekends. I am not a "bulker/cutter"
 
I've been hitting the workouts hard the last couple months and diet has been on point. My question is this, does anyone have any good/easy recipes that they use with chicken? I'm pretty good with dinners, but need some help with lunch. Typically, I marinate and grille chicken and use that for a weeks worth of meals. Now that the temp has changed, I'm looking for some good/easy recipes. I've been buying rotisserie chickens and making wraps lately, but was hoping to add some new meals to my weekly meals. Any ideas?
Try skinnytaste.com. She has great recipes and each recipe has the macros labeled.
 

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