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

Good grief: those Baseline calipers are $150.

I currently use these:

I'll plug some data in to that calculator which should be more useful than just relying on the age-based card that came with my cheapo calipers.

How the heck are you staying under 60g of carbs a day? according to the myfitnessapp a banana is 54g alone. I am lucky if I stay under 150g a day.

Also, how do you look at friend's diaries? My roommate uses it but all I can see is his generic updates like "he finished his diary and was under his calorie goal"

I used to go under 15-20g's a day. It's easy. Shit food doesn't have a lot of carbs.

How big is your banana? Google says 27g of carbs.

My banana is huge. ;)

Well that's a pretty personal question :giggle:

I would say medium to large. "medium" says it has 54g

EDIT: I'm an idiot. The first time i selected that i bumped 2 servings by accident. Then every time since then it suggests it as a "recent" choice so i just kept selecting that. Makes sense. Yay for less carbs than I thought! (I am still at 79g though only having eaten 2 small turkey sausages, some kefir milk, a cup of carrots and a banana so 60 seems unobtainable to me)

Low carb diets you need some fiber supplements or be prepared to spend an hour trying to shit.

Unless they're also high fat, then it just slides right out.

I don't know about you guys but my protein shake has a butt load of fiber in it. And I also dont count veggies as carbs unless they're wicked sweet like iceburg lettuce, actual science be damned.

This is where protein with milk shines. You'll shit on everything.

At one point i used to eat nothing but chicken (with very little something on the side).. never had issues.


My father is a trainer so he was able to borrow them for a day. But yes theres much cheaper choices.

Im pretty sure I have IBS or something in addition to a gluten intolerance. I used to go like 6 times a day or more, pretty much after every time I ate, when I was eating alot of pasta etc. Now I only go a whopping 4 times...yay?

The only way I have noticed I go less/have trouble is if I haven't drank much water. I norm have like 10cups a day at least.

If you have IBS you need to go an a food sensitivity elimination diet.
Meaning you remove all of the most common foods that people have sensitivities to for a month, then reintroduce them one by one for 2-3 days and see if your body reacts.

The most common sensitivities are:
- lactose
- gluten
- casein (dairy)
- lectin (nuts)
- nightshades (cauliflower, peppers, etc)

You can shortcut the above by doing tests by one of the following companies:
- Alcat
- Entero labs
- Cyrex labs

The standard MD food sensitivity panel is worthless because of the high false negative rate.

You also want to read up on:
- GAPS diet
- Autoimmune paleo diet protocol

I'll look into those, thanks for the suggestion.

I did the SCD diet for about a month to help identify triggers. I already knew I was lactose intolerant, now I discovered I am gluten intolerant as well as nuts. So no more pasta which I used to nom all the time cuz its cheap and delish. Now I pretty much eat lean proteins (turkey/fish/chicken/eggs) and fruits and veggies and thats it. I can still manage to tolerate a cheat meal now and then so I dont go crazy but every time I do it reminds me why I gave it up in the first place. I never thought I would consider sushi a "cheat meal" Getting old sucks.

On what planet? the cheapest food is pretty much only carbs.

Yeah I wanna live there.

The planet grammar error. That should have been does*

Even "healthy" not shit food has a lot of carbs. Banana is 27g, Kefir milk is like 29g so my breakfast is already ruined me for a goal of 15-20. What did you eat? tuna, eggs, and water?

Eggs, eggs, cheese, bacon, sausage, cottage cheese.

But still I def break 20g with that probably.

Well due to a miscommunication between the roommates and I, our fridge is now holding over 5 dozen eggs... so it looks like I may be eating alot of eggs in the next couple weeks anyways haha

Eat 3-4 raw every morning. Put them in a cup and eat them. Do it.

Eating them raw is completely unnecessary as there is no meaningful change to the proteins during to cooking process. Raw eggs are disgusting.

(I'm assuming he was kidding) But we just decided to hard boil two dozen of them and leave them in the fridge for bfast or a snack or whatever. Peeling eggs sucks. Sometimes they shell comes right off (if you do it while they are warm) but my roommates are dumb and put them in cold water and popped them in the fridge with shells on so now they are impossible to peel without tearing off half the egg...

Yes you have to put them in cold water to stop the cooking in order to have them come out correctly. Proper form is to, put them in cold water, bring them to a roaring boil with the lid off the pot, then remove from heat and add lid for 12 minutes then put them in cold water (and keep switching the water) until they're cold. Otherwise they dont come out nearly as well.

i keep my eggs on almost 16-17minutes covered after you get to a rolling boils, otherwise they are under.

Putting them in cold water is proper form and stops the cooking, this also creates steam which helps the peeling process. fresh eggs are always harder to peel, use eggs a few days old, a week or more is best for hard boiled.

If I go that long they end up green between the yoke and white which means they're over cooked.

I normally bring to a boil, remove from heat and cover and let sit for 10 mins, then dump out the hot water, replace with cold once, then immediately peel them while they are still warmish and put them back in the cold water. They peel stupid easy and then go right back in the cold water to cool off. Then I refrigerate them. Just cant trust roommates to do anything right...

Eggs, cheese, bacon, nuts, peanut butter, sugar free preserves (goes great with 2tlb spoons of peanut butter), lots of veggies, baked good made with almond meal. There is a ton of stuff I eat. Sometimes I have to try and hit 30g's a day because I'm so accustomed to my current eating habits.

Bananas/milk = fat when on a diet. Milk is sugar water. Do not drink.

I've done 15min and they are still gooey inside, and that's no good.

Maybe out definition of roaring boil is different. A roaring boil is one where stirring has no effect on the boil.

I'm up to 200lbs. with squats. I've noticed the more weigh I add the more I feel the workout in my lower back. and at the same time I can't get my ass anywhere close to the ground like if I just do say 135 during warmups.

should I back off the weight and work on my form or is this just the norm with this amount of weight? I've watched others and they seem to be able the same amount of squat.




sidenote: I'm also able to pull 225lbs now. My best last year when I was going for over a year was only 175.

I would think having someone knowledgeable critique your form would be step 1.

I assume you are doing the 135 "during warmups" in the process of moving up to the 200 lbs? Are you actually trying to go ass to heel or full parallel?

Without actually seeing it, it kind of sounds like you're sacrificing depth on your squat for more weight. If you've got the range of motion, use it.

he refuses to go to the gym with me because it's too far so I can't critique him.

I suspect his form is suffering because the weight is going up faster than his stable strength is.

Rec: reduce weight to "easy" levels and focus on form. memorize the form, add the weight and be conscious about doing it the exact same way you did with less weight.

I'd put money on him curving his back and/or not getting his ass far enough back (i.e. knees behind toes).

You just wanna look at my ass.

Take a video. Your lower lumbar is probably hurting because it's not used to the weight. Do some back/hyper extensions during your next back day.

Also watch this and try these.

wears a pink alpha as fuck tank, took me about 2 minutes into the video to realize it was the narrator in the video and not a woman...

Back doesn't "hurt," i just feel it getting sore/worked out where I typically just felt it in my legs. But my form is probably bad with all the weight. I'll try these goblet squats and check my form. I think my issue is I'm leaning a just little forward and then lifting up with my butt first; I'll work on it and check back.

Still I've been progressing a lot since I started doing the SL5x5. In a month alone (only missing 1 workout) I've added 100lbs to my squats and 50 lbs to my benchpress & deadlifts. I literally couldn't lift 185 last year; I physically couldn't get teh bar up, now I'm going for 235 tonight; 225 was "easy" on Monday.


I've been eating a lot better and have gained 5 pounds in the month too; so I've been adding in a bunch of muscle. Still would like to lean out, I have way too much body fat.

So after i did my 2 month cut cycle then took 2 weeks off and now i'm back to eating quite a bit again to bulk.. so far 7 lb up in week and a half.

I worked on my form, it feels much better; thanks for the vid, that and his others were helpful.

I make it a general rule to avoid foods that were made by a chemist in a laboratory.

I barely cook the eggs, like a man.