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[borghe]

Part 1. Here's the deal, I have some mental block that lets me eat healthy during the week, but once I hit Friday I suddenly feel like I don't want anything I have at home and I end up eating out all weekend. So basically I am screwing myself out of how well i ate all week every weekend. What do you guys do, or cook, that is cheap and healthy on the weekends, but is also delicious?

this is habit.. what you cook, eat, whatever, is regardless. change the habit. as simple as that. you can still definitely eat poorly staying at home. it's a matter of getting into the habit of eating properly on the weekends also.

with that being said, ANY balanced diet will include "cheating". a carb here, a fat there. eat well all of the time and the cheat here and there will have zero affect on you long term.

 

[OpinionatedCyborg]

Just letting you know the last link is incorrect and actually brings you to some survey scam. Just a warning to everyone that it's a scam.

wtf? I went back and checked. The URL in the link was youtbe.com. I don't know if I accidentally deleted the u or if I have spyware on my computer or something. Regardless, my apologies. The link's been fixed.

 

[ezrarh]

I have the same problem with just splurging on ordered food at the end of the week. I usually cook so I have enough left overs for 2-3 days so I time it so I'll have something Friday evening because if I don't, I end up ordering something. One of the most basic things you can do that can be quite tasty is just chicken stir fry with lots of veggies, as long as you have the ingredients to make the sauce, or you could just buy one of the sauce bottles if you're lazy. Combine it with brown rice and you're good. I like to do fruit/yogurt as desert afterwards. I also recommend adding a hardboiled egg or two to your breakfast especially if you're rushed for time in the morning.

 

[deadbeef]

Alright guys, I need your help on food. Two part question her

Part 1. Here's the deal, I have some mental block that lets me eat healthy during the week, but once I hit Friday I suddenly feel like I don't want anything I have at home and I end up eating out all weekend. So basically I am screwing myself out of how well i ate all week every weekend. What do you guys do, or cook, that is cheap and healthy on the weekends, but is also delicious?

I live by myself so I don't want things that are like 15 ingredients and will cost me a ton, as I want to spend as little as possible on food per week.



Part 2. Here is my average weekday food schedule. Is this good? I was told I need to add some more calories, what do I add?

Breakfast: Chobani Greek yogurt & black coffee.
Snack: Almonds
Lunch: 1/3 bag of salad mix (the mixes that come with all the stuff in the bag, bag is about 400 calories total), plus a banana usually.
Snack: Almonds
Dinner: Usually either a chicken breast + a bag of steam-able veggies, or 3 eggs, turkey bacon, and a veggie added in (omelet sort of thing).

So I may not be eating enough calories, but I am usually not really hungry after any meal (due to the snacks I assume) and am not sure what to add when.

For workouts now I am doing Couch to 5k, so I run for 20-25 minutes 3 times a week.

Thanks all!

Here's something I've been doing recently. Boil a few packs of chicken breasts. Then let them cool and shred the chicken. This will yield a LOT of chicken, volume-wise.

Wrap them in flour tortillas and fry them in a little bit of vegetable oil. Just enough to crisp the tortilla. Serve covered with some of that garden salsa or pico you get refrigerated at the store.

So 3 ingredients:
Chicken breast
Salsa/Pico de gallo
Flour tortillas

Pretty cheap and you can eat off it all weekend.

 

[TheFatOne]

When should I do squats? Should I do them as the first lift, or the last lift? So far I have lost 8 pounds, and I'm feeling good.

 

[parrotbeak]

When should I do squats? Should I do them as the first lift, or the last lift? So far I have lost 8 pounds, and I'm feeling good.

First, after warming up sufficiently.

he also did my old time favorite... sitting at the bench/machine/rack/whatever for like 2-4 minutes between sets just staring off into space.

Hey, I do that! Well, if I'm using a bench in the db area where it's almost always full, I'll only rest maybe a minute between sets, since I'm usually going lighter and I realize that a lot of other guys want to use the bench. But for my compound lifts, I sit and stare into space while waiting. I'm not going to give up my rack or bench just cuz I'm resting, but I let guys work in if they ask.

 

[Deadly Cyclone]

Here's something I've been doing recently. Boil a few packs of chicken breasts. Then let them cool and shred the chicken. This will yield a LOT of chicken, volume-wise.

Wrap them in flour tortillas and fry them in a little bit of vegetable oil. Just enough to crisp the tortilla. Serve covered with some of that garden salsa or pico you get refrigerated at the store.

So 3 ingredients:
Chicken breast
Salsa/Pico de gallo
Flour tortillas

Pretty cheap and you can eat off it all weekend.

That sounds delicious but I am always wary of frying, also flour tortillas have a lot of carbs and fat if I remember right. Sounds perfect for a weekend food like you said though. It would be in-between my healthy week, and terrible weekends now...

 

[borghe]

That sounds delicious but I am always wary of frying, also flour tortillas have a lot of carbs and fat if I remember right. Sounds perfect for a weekend food like you said though. It would be in-between my healthy week, and terrible weekends now...

you should be... frying ANY oil is horrible for you. beyond that, any of the high omega-6 oils (especially vegetable oil) should be avoided like the plague.. and both of these are true regardless of if you're doing low carb or low fat. vegetable oils and fried oils are basically junk that the body does nothing with but store for fat.

 

[Deadly Cyclone]

you should be... frying ANY oil is horrible for you. beyond that, any of the high omega-6 oils (especially vegetable oil) should be avoided like the plague.. and both of these are true regardless of if you're doing low carb or low fat. vegetable oils and fried oils are basically junk that the body does nothing with but store for fat.

So I could take the recipe above and bake the burritos as opposed to lightly frying them.

I just need good, healthy, cheap food to make on weekends that keeps me from wanting to go grab Subway or something.

 

[Anton Sugar]

Ugh, tweaked my back when opening a package yesterday It's always the most inane things, not when I'm squatting 350.

So goddamn frustrating. I think I have lordosis, but I'm also considering a PT at this point. Being set back by back issues every few months KILLS my progress.

 

[Deadly Cyclone]

So what is the minimum calories I should be eating?

My weekday meals (as seen in my big post above) nets me usually 1100 or so (more when I eat random things during the day at times).

 

[deadbeef]

So I could take the recipe above and bake the burritos as opposed to lightly frying them.

I just need good, healthy, cheap food to make on weekends that keeps me from wanting to go grab Subway or something.

You can just not fry them at all. I just like to use tortillas as a simple and efficient mechanism for delivering protein they're good w/o frying.

I guess I could try some other healthier oils to crisp the tortilla. I just had vegetable oil on hand, but didn't really think how good/bad it was for me.

Brb gonna die

 

[RumblingRosco]

Any link to oils and how they can/should be used and what's in them? I always forget the differences and would like a good reference.

 

[Veezy]

When should I do squats? Should I do them as the first lift, or the last lift? So far I have lost 8 pounds, and I'm feeling good.

Depends on the program. If you're only doing one major compound lift, first, such as with 5/3/1. If your doing multiple compound lifts, it depends. When I get on an LP bulking program it's set up like Grayskull, so I do my deadlift/squat last.

 

[cuevas. PhD.]

No supplements portion?

I think sports science are a crucial element to modern body building.

The OP is written mostly for people who have no experience. The only supplement they might need would be some protein.

 

[ipukespiders]

Any link to oils and how they can/should be used and what's in them? I always forget the differences and would like a good reference.

Just use butter or lard. It keeps things simple. However, if you are frying at a high heat, it's best to use clarified butter as it has a higher smoke point.

 

[Brolic Gaoler]

Ok yeah running in these vibrams will definitely take time to get used to. There's parts in my feet that are sore I didn't know existed.

 

[BlueScrote]

Ok yeah running in these vibrams will definitely take time to get used to. There's parts in my feet that are sore I didn't know existed.

Sorry if I missed this earlier in the thread, but where did you buy your Vibrams? I am wary of buying them online without trying a pair on. I'd like to see if they fit nicely before taking the plunge.

 

[Lamel]

This should work. EDIT: That shit he's doing with the ball, hurts. But it will clear up knee pain in a snap.

Also, something if you don't have as much time.

Thanks those stretches helped. Anything for lower back pain, it feels a little tight...this feeling always happens when I increase the weight of a squat or deadlift.

 

[parrotbeak]

Ok yeah running in these vibrams will definitely take time to get used to. There's parts in my feet that are sore I didn't know existed.

I haven't run outside in mine yet. Have walked but that's about it. I keep finding reasons why it would be bad to have really sore feet the next day.

 

[Brolic Gaoler]

Sorry if I missed this earlier in the thread, but where did you buy your Vibrams? I am wary of buying them online without trying a pair on. I'd like to see if they fit nicely before taking the plunge.

Bought mine online using a sizing guide someone here supplied on the previous page

 

[Luscious LeftFoot]

This should inspire your girlfriend and girl friends:
120 lb deadlifting 235x8: http://www.youtube.com/watch?v=na6BiuqEjzA&list=UUByJ4BiEElek
275 lb 1RM http://www.youtube.com/watch?v=RAWjwgt7uvk&list=UUByJ4BiEElek
meet: http://www.youtube.com/watch?v=fu8RrMCmfKs&list=UUbZhJ_C5IJfM

Girl in the videos started lifting a couple years ago. Pretty inspiring. And makes me want to sumo deadlift full time.

I want to marry this girl.

 

[parrotbeak]

Sorry if I missed this earlier in the thread, but where did you buy your Vibrams? I am wary of buying them online without trying a pair on. I'd like to see if they fit nicely before taking the plunge.

This has a sizing section: http://birthdayshoes.com/toes/BeginnersGuide/

 

[Veezy]

Thanks those stretches helped. Anything for lower back pain, it feels a little tight...this feeling always happens when I increase the weight of a squat or deadlift.

Sure do.

Try this.
Also, here's some fun stuff.

Also, remember your muscles are all interconnected. If you're not keeping your glutes/hams nice and mobile, they'll tighten up and pull on those back muscles. That can cause some problems.

 

[grumble]

Deadly cyclone, your diet is lacking in both calories and protein. You'll get muscle wasting, fuck your metabolism and end up looking and feeling like shit.

If you want to lose weight, there are better ways to do it. IF you want to lose weight crazy fast, then there are better ways to do that too.

 

[Brolic Gaoler]

This should inspire your girlfriend and girl friends:
120 lb deadlifting 235x8: http://www.youtube.com/watch?v=na6BiuqEjzA&list=UUByJ4BiEElek
.

Wtf is up with her stance there.

 

[ezrarh]

Wtf is up with her stance there.

It's a sumo deadlift.

 

[Brolic Gaoler]

It's a sumo deadlift.

Ah, makes more sense, lol.

What do those work anyhow?

Looks like it's more glute.

 

[Gvaz]

Ah, makes more sense, lol.

What do those work anyhow?

The same exact muscles, it's just a different posture (from what I can find online anyways)

 

[ezrarh]

Yea, I can't admit to knowing the major difference between a sumo deadlift and a conventional one. I've heard sumo emphasizes hips/hams/glutes more?

 

[parrotbeak]

If you're a girl, it's hotter and you'll get more youtube hits.

 

[MjFrancis]

Finally able to watch some of those youtube links. Good. Stuff.

 

[Wark]

I'm finally going to start going to the gym tomorrow with a friend. Could anyone give me advice on what I should bring? I'm assuming an extra change of clothes, a drink, and my supplements are a must. Anything else?

With that said, I'll probably be posting in this thread a lot more because I'll be going to the gym either 3 or 4 times a week.

 

[Cooter]

I'm finally going to start going to the gym tomorrow with a friend. Could anyone give me advice on what I should bring? I'm assuming an extra change of clothes, a drink, and my supplements are a must. Anything else?

With that said, I'll probably be posting in this thread a lot more because I'll be going to the gym either 3 or 4 times a week.

If you live somewhere with high temperatures I would recommend a gym bad with sandals, a towel and a water bottle. Walking out of the locker room without socks is divine. Especially when it's 95 out.

 

[X-Frame]

This thread needs way more videos of girls lifting!

 

[Wark]

If you live somewhere with high temperatures I would recommend a gym bad with sandals, a towel and a water bottle. Walking out of the locker room without socks is divine. Especially when it's 95 out.

I forgot about the towel too! I'll probably run out and grab a nice gym bag in a little bit. I live in Ohio and it's been around 80-90 out. Thanks.

I ran to the Vitamin Shoppe and grabbed some creatine, Jack3d, and a couple other supplements. Since I'm an ectomorph, I was planning on getting Optimum Nutrition Serious Mass, but I was told they had to special order it. I do, however, have have two jars from a while back -- Six Star Muscle (I picked it up at Wal-Mart a while ago) and Optimum Nutrition Gold Standard (which I heard was really good) -- but I wasn't sure if those would do the job if I'm an ectomorph. Should I go ahead and order the Serious Mass on Amazon or would it be okay if I subbed it with the stuff I already have?

 

[ezrarh]

I forgot about the towel too! I'll probably run out and grab a nice gym bag in a little bit. I live in Ohio and it's been around 80-90 out. Thanks.

I ran to the Vitamin Shoppe and grabbed some creatine, Jack3d, and a couple other supplements. Since I'm an ectomorph, I was planning on getting Optimum Nutrition Serious Mass, but I was told they had to special order it. I do, however, have have two jars from a while back -- Six Star Muscle (I picked it up at Wal-Mart a while ago) and Optimum Nutrition Gold Standard (which I heard was really good) -- but I wasn't sure if those would do the job if I'm an ectomorph. Should I go ahead and order the Serious Mass on Amazon or would it be okay if I subbed it with the stuff I already have?

Is this your first time lifting? I would consider just lifting and eating properly (ie: increase your caloric intake with emphasis on protein) and see where that takes you before spending all your money on supplements.

 

[Wark]

Is this your first time lifting? I would consider just lifting and eating properly (ie: increase your caloric intake with emphasis on protein) and see where that takes you before spending all your money on supplements.

Well, I've done p90x before, but I quickly found out that wasn't for me because I'm skinny already. This is my first time going to the gym and my first time actually being serious with gaining muscle.

 

[parrotbeak]

Is this your first time lifting? I would consider just lifting and eating properly (ie: increase your caloric intake with emphasis on protein) and see where that takes you before spending all your money on supplements.

This. You'll be learning a lot about your body if you're new to training, or even if you're back from a lay off. Buying a bunch of stuff will just move your focus on peripherals, when you should be focused on how your body feels and how to best use or decide on a program.

 

[Anton Sugar]

This thread needs way more videos of girls lifting!

All I have is my girlfriend's form check, I'm afraid. Forgive the sound, we lifted basically in an outdoor garage with a huge fan blowing.

 

[parrotbeak]

All I have is my girlfriend's form check, I'm afraid. Forgive the sound, we lifted basically in an outdoor garage with a huge fan blowing.

 

[OpinionatedCyborg]

Yea, I can't admit to knowing the major difference between a sumo deadlift and a conventional one. I've heard sumo emphasizes hips/hams/glutes more?

Yeah, and it can be good for those with lower back issues as the hips, hams, and glutes do more of the lifting. Some powerlifters favour it. Some people are better at the sumo deadlift while others are better in a more conventional stance - it largely depends on your body dimensions, your injury history, and your strengths and weaknesses.

lol, I knew gaf would get a kick out of those videos.

 

[Wark]

All I have is my girlfriend's form check, I'm afraid. Forgive the sound, we lifted basically in an outdoor garage with a huge fan blowing.

It's says it's private.

Is this your first time lifting? I would consider just lifting and eating properly (ie: increase your caloric intake with emphasis on protein) and see where that takes you before spending all your money on supplements.

This. You'll be learning a lot about your body if you're new to training, or even if you're back from a lay off. Buying a bunch of stuff will just move your focus on peripherals, when you should be focused on how your body feels and how to best use or decide on a program.

Good to know, guys. Any advice helps out.

 

[Anton Sugar]

Try now, sorry, I think I uploaded it as private but just changed it to Unlisted, so it should work since you have the link.

She has pretty good form--she's a natural athlete.

 

[parrotbeak]

Good to know, guys. Any advice helps out.

For a first time, just bring a towel, clothes and protein for after.

Once you get set on a program, you might bring a watch or timer to help you keep track of how long you're lifting, how much time you spend resting, and for timed exercises like planks.

I really think less is more. Focus on your workout and how you feel. Less distractions the better.

Try now, sorry, I think I uploaded it as private but just changed it to Unlisted, so it should work since you have the link.

She has pretty good form--she's a natural athlete.

Nice form.

 

[Brolic Gaoler]

Try now, sorry, I think I uploaded it as private but just changed it to Unlisted, so it should work since you have the link.

She has pretty good form--she's a natural athlete.

There's gonna be a lot of gawking on that one bud.

Nice form though, and a nice fit lady you have there too.

 

[ezrarh]

Good to know, guys. Any advice helps out.

Getting whey protein should be okay since it can be tough to get all that protein throughout the day. If you can get it through eating normal (healthy) foods then that's good as well. While I'm not an ectomorph, I use to think myself as a hard gainer because I was suppose to be the skinny asian kid with fast metabolism but I just decided eat a lot/drink lots of milk and started lifting heavy using Rippetoe's starting strength program and here I am 30 lbs heavier. (110 lb to 140 lb at 5'4") Best of luck.

 

[elrechazado]

Sorry if I missed this earlier in the thread, but where did you buy your Vibrams? I am wary of buying them online without trying a pair on. I'd like to see if they fit nicely before taking the plunge.

Try them on at a local retailer, then buy online.

 

[Brolic Gaoler]

Try them on at a local retailer, then buy online.

Or if all your retailers are sold out use the online sizing guide that parrot supplied and buy one 2 shoes at/around the size you think you need and send the other one back.

 

[OpinionatedCyborg]

All I have is my girlfriend's form check, I'm afraid. Forgive the sound, we lifted basically in an outdoor garage with a huge fan blowing.

mm... your gf is rolling her lower back just a little at the bottom of the squat. she's doing this: http://www.youtube.com/watch?v=QylNkkWBJUE

it's not egregious or anything (not like this http://www.youtube.com/watch?v=eLUeVQ9tiB4&feature=related) but I would try to remove that to prevent any future lower back injuries

everything else looks perfect