STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

[robtoofresco]

Even tho you're Snow Scum I could help a little. i would base it on how many meals you plan to have.

I do 6 personally so just divided up your carbs and protein by 6. the fats are easy to separate like 4 meals 16 grams a meal.
128 in protein is easy but im assuming u want to keep it shake free?

Nah, definitely trying to incorporate some ON whey protein & quest bars in there.

The less cooking I have to do during meal prep, the better 

 

[everysingletime]

The L's keep coming. Now it's my right Bicep/elbow that's bothering me.

The last two months at the gym has been HORRIBLE.

NOT FUN AT ALL

 

[Grine]

Falling apart Amel?

Better be mobilizing afterwards bro.

 

[tdogg2k]

Amel, i've been telling you, cross fit is a young mans game. we old now man, a couple of stretches, some weights then we hit the Sauna.

Nah, definitely trying to incorporate some ON whey protein & quest bars in there.

The less cooking I have to do during meal prep, the better 

I personally have about2/ 3 shakes a day, just easier since a lot of of my consist of driving . so thats about 60/80 grams of protein in the shakes for the day a lone.

carbs, i say keep some rice cakes on you, I have all flavors in my home and some in my car. thats a quick 40-50 easy Good source carbs right there.

keep fruit on you etc etc.

 

[everysingletime]

Falling apart Amel?

Better be mobilizing afterwards bro.

Tried yoga?

FALLING APART LIKE JENGA

 

[jon4rd]

The L's keep coming. Now it's my right Bicep/elbow that's bothering me.

The last two months at the gym has been HORRIBLE.

NOT FUN AT ALL

Not sure if Picasso or amel

 

[Grine]

You might just be in a dark" period where your body needs rest and time to rebuild itself.

Take a week or 2 off bro. Just mobilize and some form of cardio.

 

[everysingletime]

YES THIS IS DEFINITELY A DARK PERIOD.

I will definitely take a week off. I might not have a choice. My elbow bothering me more than my back and knee did.

 

[tdogg2k]

IT'S NOT A DARK PERIOD... TIME WAITS FOR NO MAN OLDMAN aMEL

 

[Grine]

 

[W)taps]

hit back and bi's today.

for my biceps i used the fat gripz on

barbell curl 5x8-10

dumbbell curl 3x10

it isolates your biceps sooooooo much more and it hits your forearms like crazy.

i had to lower the weight by 10lb for both exercises in order to complete my sets. i have small hands (im 5'6) but the fat gripz was still really good and it worked well.

i have super small forearms so im hoping this will really build up my forearms and biceps more. curious to see how my forearms will feel tomorrow lol. 

after i did those i tried doing preachers without the fat gripz with a low weight of 40lb which is usually nothing to me but i couldnt even get 10 reps in.... was only able to do like 6-8 lol.

hopefully i see better results with these.

 

[mplsdunk]

Beltless leg day

Back squats
225x3
245x3
265x3
275x3
285x3

Front squats were all no handed just to see if I could do it and I did.

3 sets of 3 @185

Farmer carry at 320 for a few passes at 50ft or so and some sled pushes for cardio.

 

[mplsdunk]

That's a good look g, that's rare.

Yeah it's nice because we're on the same page. We don't skip days for bs and she knows all the technical nutrition stuff. Plus she isn't scared to actually lift some weight. She knows it takes gear and heavy weight to get a girl big.

 

[andretti]

Other than fast food what should I stay away from eating

Changed white rice to brown and my sandwhich bread should be wheat shouldn't it?


Vegetables?


I don't eat really vegetables except for corn n carrots (never did as a kid so it's hard to now) guess Ill force myself to acquire a taste for some.

 

[mplsdunk]

Man fast food is better than missing a meal if your bulking I'd say just don't make a habit of it. Also nothing is wrong with white rice. It's just a simple carb.

Load up on greens too. Doesn't matter what.

 

[ahat]

Other than fast food what should I stay away from eating

Changed white rice to brown and my sandwhich bread should be wheat shouldn't it?


Vegetables?


I don't eat really vegetables except for corn n carrots (never did as a kid so it's hard to now) guess Ill force myself to acquire a taste for some.

Eat green veggies. I believe they dont have much calories, if any at all, but itll help u feel full. Fruits are good too. I recently started having more fruits. Instead of having cookies or chips as a snack have an orange or a banana or whatever fruit u prefer.

 

[andretti]

Other than fast food what should I stay away from eating

Changed white rice to brown and my sandwhich bread should be wheat shouldn't it?


Vegetables?


I don't eat really vegetables except for corn n carrots (never did as a kid so it's hard to now) guess Ill force myself to acquire a taste for some.

Eat green veggies. I believe they dont have much calories, if any at all, but itll help u feel full. Fruits are good too. I recently started having more fruits. Instead of having cookies or chips as a snack have an orange or a banana or whatever fruit u prefer.

Man fast food is better than missing a meal if your bulking I'd say just don't make a habit of it. Also nothing is wrong with white rice. It's just a simple carb.

Load up on greens too. Doesn't matter what.

Both of you hold a rep.

Thanks fellas.

 

[jewbacca2]

I'm the opposite. My girl used to compete and be a trainer and nutrition coach or whatever you call a food coach.

She's showed me a bunch.

She's trying to mold you. Run...

 

[mplsdunk]

I'm the opposite. My girl used to compete and be a trainer and nutrition coach or whatever you call a food coach.

She's showed me a bunch.

She's trying to mold you. Run...

k I just broke up with her. Repped.

 

[jewbacca2]

k I just broke up with her. Repped.

 

[boxer15]

You'll be sitting down normally again and standing up to pee again in no time!

Smart move.

 

[Rumble Gang]

For those interested BB.com is giving away 20% off their top supplement nominees when you vote who's best.

Lots of good stuff on there. Pre Jym, Dymatize ISO, MP combat, ON. All 20% off
http://www.bodybuilding.com/fun/supplement-awards.html

 

[lucho]

I am horrible with green veggies, or veggies for that matter. My wife stays getting on me for not eating them more. I usually just eat grilled zucchini.

When you guys track your macros, are you doing it for a specific purpose? Bulk and cut only? What's a good site to get macros set?

I don't track any of my food. I did weight it at some point, but then got used to the portions and just eyeballed it and did it by feel. I eat clean during the week (the weekends 

) and get a workout in just about everyday, sometimes twice a day. I wouldn't mind shedding a few pounds over the next couple of weeks. 

 

[tdogg2k]

Best way to get greens in you. Buy kale or spinach. Put the bag in the freezer. After frozen they crunch up like chips. Throw them in shakes. Fastest and most efficient way for me personally

 

[Barbados Slim]

YES THIS IS DEFINITELY A DARK PERIOD.

I will definitely take a week off. I might not have a choice. My elbow bothering me more than my back and knee did.

I was joking before about you getting old, but damn amel.

Have you noticed that you're spending more time in the locker room than you use to

.

Seriously get better soon brah.