bros, im up to 145 squats and 185 lifts, so my question is: what can i eat for lunch that's easy, cheap, filling and healthy at work each day?

Tuna.

Lunch at work is the most difficult for me. We go out two days a week. I just try to pick an item that doesn't throw off my carb target, but gets me protein. On workout days have a protein shake in the morning.

Ialso have been putting coconut oil and butter in my coffee.

Salad is easy if you're trying to stop a few pounds. I use the myfitnesspal app to track everything.

If others use this app, we should share user ids and link up. It allows you to see everyone's food diary

I eat coffee and yogurt for breakfast, a banana for a snack, and a pb&j for lunch.

Tuna scares me for mercury. I used to do canned chicken until I realized the sodium and that it made my pee smell funny. Its easy enough to just put one more chicken breast in the pan at night for dinner, and cheaper, and healthier.

Solution:

Wild Albacore Tuna - Products and Online Shopping

Easy and cheap. Depending on your diet philosophy that works. To the extreme dieters that's not "healthy" but that's very subjective.

I consider pb&j and a banana a pretty solid meal. Other options worth consideration aren't quite as easy but reasonably priced and not too much work.

cold grilled diced chicken, throw some pasta in there with some diced vegi, olive oil and vinegar.

if your'e lazy and want mostly premade stuff you can just buy the pre grilled chicken in the sandwich meat section and make chicken salad sandwich.

You can make chicken wrap or avocado wrap. I like sprinkling some bacon bits in the wraps and sandwiches sometimes. They are soy based and if you aren't too crazy with them they are a reasonable amount of sodium.

Sides: fruits, granola, yogurt

Don''t know if that's helpful but some variation of the above is my general lunch diet. Not to say i'm some authority on diet but I take care of myself and get checked regularly.... blood work and physical.

I was just curious what you guys were doing.

Doing lunch at work sucks, and all my coworkers go out daily, so it's hard to resist sometimes; i can get anything imaginable for lunch within a block or two.

I've tried it all and get failing back on pb&j but im getting sick of it (probably been doing that for the last 6 months or so daily). That and it's never filling enough; honestly, I just want to eat an entire large pizza for lunch.

I'm thinking next week I'll do chix salad with some bacon/provolone in a whole wheat pita, heat it up in a toaster oven. I don't like to spend more than $10 a week on lunch food :bigtu:

I suggested a DIY cobb salad.

deli meat + shredded cheese + box of lettuce + whatever else sound delish (hard boiled egg)

I do a greek yogurt, a big chunk of leftover meat from dinner, and 4 cheese sticks (with the highest fat content I can find). I used to have half an avacado in there but they've been tasting awful lately. I feel the need to add more though, especially because I've been stuck here late some days.

That's the funny thing because we are starting from two very different points. Unfortunately the last thing I can do right now is bulk. I have to get a bit leaner for the Army since their standards are getting much, much stricter. I'm 200-205 in the video and they want me at 189. I'm good for MEPS right now, but eventually they want me lean and I think it's going to be extremely fucking hard for me to get down that low.

So, unfortunately, the running and the inevitable killing of gainz must commence. All I wanted was a double body weight deadlift and I managed that, so I'm happy. But now I want a 1000lb total, haha. I'm at 930 right now.

Brodin have mercy on my soul.

I'm really feeling good now that I am keeping my carbs around 60g a day. It's a goal, but not a strict guideline. I just seem to feel better with less carbs. Cheese is great, lots of calories, low carb, some protein. As long as you track your calories you shouldn't get fatty.

I've leaned out quite a bit after using the coconut oil in the coffee. I'm sure the workouts becoming more difficult is part of it. I've added an arm day to my stronglifts.

Still going strong on squats, have yet to deload. Dead lifts were a bitch Monday, but I think it was my form. I had to go back and review the deadlift form.

Overhead press me be reaching a stall point Friday. It took everything I had to get all five sets at 130.

If you're trying to put on mass you gotta do chicken and rice or boiled potatoes and u gotta eat lot of it. Fish isnt going to get u full so thats out.

My last bulk cycle my daily diet went.

7am 2 scoops of protein shake on my way to work/at work

9am first break at work. ~1 grilled chicken breast + 1 boiled potato or rice.

10-11 i'll have a pbj sammich

12 main lunch.. same as 9 but more of it

2pm was 2nd short break so i'd finish if there was anything to finish from my lunch.

Then the gym after i got off of work. At the gym i eat a protein bar. Walmart has very cheap ones that are like 80 cents per bar or something like that.

After my session i get 2 more scoops of protein. Then the final dinner is of again grilled chicken and whatever.

I could stand to lose weight.

Actually, a similar diet would still work, but without the protein bars or shakes and substitute salad for the potatoes. You just want smaller portions.


When I was cutting weight, I would eat something like:

• Breakfast: A single waffle with sugar-free syrup or a single pack of Quaker reduced sugar oatmeal
• Late morning: Half a serving of boneless, skinless, grilled chicken breast with brown rice. I would only use dry rubs or very minimal sauces.
• Late afternoon: The other half a serving of boneless, skinless, grilled chicken breast with brown rice. I would only use dry rubs or very minimal sauces.
• Evening: A clean dinner, emphasis on meat and veggies, generally grilled.

Sometimes I would do a single lunch that was a fresh salad with the grilled chicken. I generally used fruit in my salads. I would also have a snack before the hard workouts or I wouldn't have enough energy.

In general, my diet was kind of "paleo style" in that it had minimal grains and breads and minimal processed sugars. It was probably lower fat and I don't eat much cheese as a standard rule.

That was combined with a pretty serious workout routine. When I was eating like that and working out like that, I was about 22 pounds (or 14%) lighter than I am now. [Edit: I'm currently about 5'7" and 160lbs, ballpark 10 - 11% BF.] In amateur Muay Thai, you didn't get the advantage of weighing in the day before a fight. As one of the first undercards, I would be lucky to get 40 minutes between weigh-in and the opening bell so I had to walk around at my fight weight.

"There must have been some magic in that old silk hat they'd found, for when they placed it on his head he began to dance around."

I mean, even our children's songs encourage us to think magically and without reason or logic. No wonder we are f'ed as an adult population.

Just measured my BF with the skin fold method... 21 points.

https://www.miataturbo.net/attachmen...ine=1381877110

Wheres the link to that. I wanna measure my chub.

Also, props for using the metric system you communist piece of shit.

lol at the communist :)

its what the scale was so its what i used. Had to convert my body weight to kg lol.

Heres the link. You'll need a skin fold caliper.
7-Site Skin Fold Test Calculator for Calculating Body Fat Percentage


FEI Baseline Skinfold Caliper - Claflin Medical Equipment

I guess normal calipers wont work. I guess Ill try this military method.

Theres few problems. You need a preset pressure made specifically for that. If you rely on your fingers you'll probably put too much on there and u dont want false results but if u must, then you want to have some kind of points that are like 1/4" in diameter/square. Normal calipers are sharp and will dig into the skin.

The white points at the top are about 3/16 square.

https://www.miataturbo.net/attachmen...ine=1381883764