Getting in shape for summer... who's in?

[sinac84]

You can graze on both "bad foods" and "healthy foods" and still look good. The problem is that most of the bad foods are calorie dense. Mostly because of the fats and carbs which make food so delicious. But you can definitely look bad eating "healthy foods" as well.
I recommend natural, non processed foods for my client over all health and systemic wellness. When it comes to simply "looking good" most can eat what they want as long as it's in a deficit and macros are accounted for.

Love some macros.

 

[NY63]

In most cases, that is true. Yet aome people respond to different styles of nutrition better than others. There is no "perfect formula".

True. Are you familiar with diet based on blood type?

 

[Comanche]

Hard work.......hands down the best way to lose weight and tighten the legs, trunk and upper body.

Grab a leaf rake, rake that yard clean.

Grab a chainsaw, cut some logs.

Move a woodpile.

Drag some debris, etc.

Rake the yard a couple days a week and those Bruce lee abs will start showing themselves soon enough.

 

[GlockIssue]

There is nothing like short, hi-intensity workouts with frequent, smaller portioned meals to get the metabolism fired up. When taking advice on fitness and nutrition, one need only look at the person giving the advice.

I'm telling you, you gotta do four sets for each exercise instead of three. Just take a look at how well it works for me!

 

[NY63]

I'm telling you, you gotta do four sets for each exercise instead of three. Just take a look at how well it works for me!

Looks like you've been on a Sumo diet, as in eating Sumo's.

 

[mgonza]

True. Are you familiar with diet based on blood type?

I heard a co worker of mine was trying some diet plan based off of some blood work she had done. Something to do with what foods to eliminate, avoid and eat more of. Is it based off of food sensitivities?

 

[AceTracker]

These 30 High Protein Small Meal Recipes Under 250 Calories, and between 20 and 32 grams of protein.




Recipe

Ingredients

Creamsicle Protein Shake

1 Scoop Vanilla/Creamsicle Whey Protein (110 calories)
1 Medium Orange (60)
1/2 Cup Original Almond Milk (30)
1/2 Cup Orange Juice (50)
Water/Ice

Pina Colada Protein Shake

1 Scoop Vanilla/Pina Colada Whey Protein (110)
1/2 Cup Pineapple (40)
1 Cup Blue Diamond Almond Coconut Milk (60)
1/4 Cup Vanilla Greek Yogurt (40)
Water/Ice

Applie Pie Protein Shake

1 Scoop Vanilla Whey Protein (110)
1 Apple (95)
1/4 Cup Vanilla Greek Yogurt (40)
Cinnamon
Water/Ice

Blueberry Blast Protein Shake

1 Scoop Vanilla Whey Protein (110)
1/2 Large Banana (60)
1/2 Cup Blueberries (40)
Water/Ice

Banana Nut Protein Shake

1 Scoop Vanilla Whey Protein (110)
1/2 Large Banana (60)
3 Tbsp PB2 (65)
Water/Ice

Peppermint Patty Protein Shake

1 Scoop Chocolate Mint Whey Protein (110)
1 Cup Almond Milk (60)
3 Drops Peppermint Extract
Water/Ice

Kiwi Strawberry Protein Shake

1 Scoop Vanilla Whey Protein (110)
1 Kiwi (55)
1 Cup Strawberries (50)
Water/Ice

Turkey Bacon & Egg Whites

1 Cup Egg Whites (115)
3 Slices Applegate Farms Turkey Bacon (105)

Egg Whites & Cheese Sandwich

3/4 Cup Egg Whites (85)
1 Whole Wheat English Muffin (110)
1 Slice Low Fat American Cheese (40)

Eggs & Turkey Bacon

2 Eggs Sunny Side Up (160)
2 Slices Applegate Farms Turkey Bacon (70)
Hot Sauce

Chicken, Strawberry & Goat Cheese Salad

2 Oz. Chicken Breast (90)
1/2 Cup Strawberries (25)
1 Oz. Goat Cheese (100)
Spinach (0)

Cobb Salad

2 Oz. Turkey (75)
2 Oz. Avocado (90)
1 Egg (80)
Spinach (0)

Chicken Burrito Bowl

2 Oz. Grilled Chicken (90)
1/4 Cup Black Beans (55)
1 Oz. Avocado (45)
Corn Salsa (20)
Lettuce

Red Wine Chicken & Mushrooms

2 Oz. Grilled Chicken (90)
1/2 Cup Red Wine (80)
1 Cup Grilled Portabello Mushrooms (40)
PAM, Rosemary, Salt, Pepper (0)

Chicken & Veggie Stir Fry

3 Oz. Grilled Chicken (135)
1 Cup Grilled Portabello Mushrooms (40)
1/2 Cup Chopped Broccoli (25)
1/2 Cup Red Peppers (20)
1/2 Cup Sweet Onions (30)
Low Sodium Soy Sauce, Hot Sauce (0)

Grilled Steak Tips & Mushrooms

3 Oz. Sirloin Steak (180)
1 Cup Grilled Portabello Mushrooms (40)
1/2 Cup Sweet Onions (30)

High Protein Pumpkin Pancakes


1 Large Egg
2 Egg Whites
1/2 Cup or 40g Quick Cook Oats
1/2 Cup Canned Pumpkin
1/2 Scoop Unflavored or Vanilla Whey Protein
1/4 Cup 1% Cottage Cheese
1/2 Tsp Pumpkin Pie Spice
1/2 Tsp Cinnamon
1/2 Tsp Baking Soda
3-5 Packets Stevia

Turkey, Swiss, & Honey Mustard Pinwheels

8 Slices Deli Turkey Breast (85)
2 Slices Swiss Cheese (100)
Honey Mustard (20)

Chicken, Tomato, Balsamic, and String Cheese Stack

2 Oz. Grilled Chicken (90)
1 Stick String Cheese (70)
1 Cup Cherry Tomatoes (27)
1 Tbsp Balsamic Glaze (40)

Tuna Bruschetta

1 Can of Tuna (120)
1 Cup Diced Cherry Tomatoes (27)
1 Slice Wheat Toast (100)
1 Clove Sliced Garlic, Salt, Pepper, Basil (0)

Campbell’s Healthy Request Chicken Noodle Soup

1 Can Campbell’s Healthy Request Chicken with

Whole Grain Pasta

Cottage Cheese with Berries & All Bran

1/2 Cup 1% Cottage Cheese (90)
1 Cup Raspberries (65)
1/2 Cup All Bran (80)
Cinnamon

Greek Yogurt & Oats

1 Flavored Greek Yogurt (140)
1/4 Cup Rolled Oats (75)

Greek Yogurt with Nuts & Cinnamon

1 Non-Fat Plain Greek Yogurt (100)
20 Peanuts (120)
Cinnamon

PB2 & J Sandwich

4 Tbsp PB2 (90)
1 Whole Wheat English Muffin (110)
1 Tbsp Jelly (40)

Greek Yogurt Chocolate Pudding

1 Siggi’s 2% Plain Icelandic Skyr or Plain Greek Yogurt (110)
1 Tbsp. Cocoa (0)
1 Packet Stevia (0)

Broccoli, Cauliflower and Hummus, Glass of Skim Milk

1 Cup Raw Cauliflower (25)
1 Cup Raw Broccoli (30)
3 Tbsp. Hummus (105)
1 Glass Skim Milk (90)

Quest Bar

1 Quest Bar (200)

PB2, Oats & Honey Balls

5 Tbsp. PB2 (110)
1/4 Cup Rolled Oats (75)
1 Tbsp. Honey (65)
Cinnamon

ON Whey Crisp Bar

1 Optimum Nutrition Whey Crisp Bar (250)

 

[1776]

My breakfast/pre-lift protein shake:
12oz water
5oz almond milk
2 whole bananas (or equivalent amount other fruit)
2/3 cup rolled oats
1 scoop dried and powdered greens
3 heaping scoops protein mix

It ain't that tasty, but its got loads of solid carbs and fats and about 80g protein

 

[troutman]

I'm in. I was always the "fit" guy in my group of friends. I rode my bike religiously, competed in biathlons and 5-15k runs. I got into mtn biking and competed somewhere about every weekend.

My oldest son was born 15 yrs ago so I decided to take time of from competing because it took so much time away from him. To make a long story short, 15 years and 50 lbs later, I get no excersize and eat to much. Life seems to have gotten in the way of healthy living.

After reading all the posts it has motivated me to reevaluate my lifestyle. I am starting to walk at night at first then try to find some type of work out that I will not get bored with. Mtn biking was the only thing that I really enjoyed and stuck with,but I don't have time for that right now. I'm 46 so I better do something before it's too late.

 

[Laufen]

First pain free run today in almost 4 months. Damn it feels good to be back.