#serious protein 4kg

[ierotits]

oh good news btw, I've gained 4kg in the last few weeks!!!!!

[liesmyth]

i have a jockposting question:) do you track macros at all, or at least protein intake? and if you do, do you have recommendations for meals/snacks that are great for upping protein? i'm struggling to find things that are yummy and not too boring while also providing 30+ grams of protein!! ty jock queen 😌🫶

hi hi anon! I don't currently track macros but I have done it in the past and I KNOW that protein struggle. some ideas

greek yogurt (low fat if you really want to get max protein per serving). I used to stir protein powder into it, along with fruit and some crunchy carbs for texture

cold cuts! idk if you have prosciutto cotto or stuff like roasted turkey breast but. that.

legumes, especially lentils

cheeses like parmesan, grana padano and similar, whatever your local equivalent is. Cottage cheese also.

fish fingers

protein bars! My go-to were LIDL brand protein bars because they're dirty cheap (like 1.1€/bar) and have something like 25g of protein per 200 calories. they taste chemical though, and the strawberry flavour is rancid

protein powder in bulk. I use HSN.eu and but the 4kg bag when it's on sale. lasts forever! do NOT buy the salted caramel flavour, it's nasty (ask me how I know). white chocolate coconut is good though

(Some people will say peanut butter but personally I'm not a fan. It's very calories-dense and it has too much saturated fats to count as a "protein" source. Like, if you eat peanut butter sandwiches you're getting most of your macros, but there's not an especially high amount of protein compared to total energetic intake. It's good if you want to bulk and a spoon here and there for flavour, but I wouldn't prioritise it over other foods as a protein source specifically)

To anyone reading this who's not jockpilled, you don't need to track your macros or obsess over protein intake to see visible results from exercising, so no need to stress about it! This is definitely a case of "majoring in the minors" if you're more serious than most about reaching strength goals.

However, it IS true that aiming for a decently high protein intake has a visible, immediate impact on your recovery time, muscle building, energy levels and satiation. Anything upwards of 0.7 g of protein per kg of body weight per day is a good intake range, up to a few times that if you're Serious Serious.

[incompletwithoutyou]

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[i--wanna--be--somebody]

human growth hormone intermittent fasting

[novoplata]

I started going back to monitoring my diet, fat and muscle mass percentages nearly nine months ago, after a short plateau from January to April, during which I didn't lose any weight but gained some additional muscle and started hitting some serious PRs for someone who's just been doing CrossFit for less than six months.

But I soon decided that as much as I'd like to hit PRs, I'd also like to look good and properly athletic -- like Danielle Brandon. I don't want to be one of those athletes who may perform well but make plenty of excuses about their lingering fluff. It's all or nothing for me.

So, in the past nine months, I've gone down 4kg (from 62.8kg to 58.5kg), cut 4.2% body fat and gained 2% of muscle mass. I had to do plenty of trials and errors to figure out what works for my body. My biggest fear was that I was going to be stuck in a cycle of extreme dieting and bingeing for eternity. Thankfully, that's not the case at all.

I thrive on a high protein and higher fat diet and based on how I feel after consuming a high carb meal (sluggish and bloated), I may be moderately carb-intolerant. Luckily, I love proteins and fats!

My target for now is just to hit 58kg and camp there until I'm ready for physique comp prep next year. God willing, this will work out fine!

[chinekousa]

Reborn! elDLIVE Character’s 365 Profile Translation Part 1

Here comes the promised translation for Reborn! elDLIVE Character’s 365 profiles. There’s a lot of them so I split it into 2 parts. There’s actually a lot of new information for KHR universe, like TYL Flan and Shimon’s profile.

PS: Please ignore the fact that the aliens have their bithday in Gregorian calendar. They must be converting their birthday to the local calendar system when being placed in Earth. Yup. Let’s leave it at that. Just ignore the blood type

Part 2

Primo

●Height: 180cm  ●Weight: 68kg ●Birthdate: 1 January  ●Blood Type: A ●Likes: Safety and Smiles of the local citizen, Family, Cozart and his family ●Dislikes: When the weak one got hurt

Fuuta

●Height: 122cm  ●Weight: 22kg ●Birthdate: 11 January  ●Blood Type: B ●Likes: Ranking, Everyone on Sawada household, Smell of books, Ayatori ●Dislikes: Rain, Freshly washed muffler

Uni

●Height: 148cm  ●Weight: 39kg ●Birthdate: 15 January  ●Blood Type: ? ●Likes: Gamma,Her Mother,Family, Arcobaleno, Smiles of everyone in this world ●Dislikes: Bad Premonition

Fon

●Height: 40cm  ●Weight: 3.8kg ●Birthdate: 3 March ●Blood Type: ? ●Likes: Lichi, I-Pin, Training ●Dislikes: Spicy Food, Mapo Doufu, Meaningless killing

Verde

●Height: 40cm  ●Weight: 3.9kg ●Birthdate: 2 May  ●Blood Type: ? ●Likes: Something that tickles his curiosity ●Dislikes: Moral, One who hinder his research, Flan

Gamma

●Height: 185cm  ●Weight: 79kg ●Birthdate: 26 September  ●Blood Type: O ●Likes: Family, Uni ●Dislikes: Byakuran, Carrot

Dino

●Height: 183cm  ●Weight: 72kg ●Birthdate: 4 February  ●Blood Type: O ●Likes: Family, Reborn, Tsuna, Local citizen, Driving ●Dislikes: Slippery Rice

Dr. Shamal

●Height: 182cm  ●Weight: 75kg ●Birthdate: 9 February ●Blood Type: ? ●Likes: Either beautiful or cute 3D women, Kiss, Alcohol ●Dislikes: Men, Brats, Serious talk

Lal Mirch

●Height: 40cm 166cm  ●Weight: 4kg 58kg ●Birthdate: 20 February ●Blood Type: O ●Likes: Colonello’s manly yet kind side ●Dislikes: Men who are not independent

Sasagawa Kyoko

●Height: 156cm  ●Weight: 45.5kg ●Birthdate: 4 March ●Blood Type: O ●Likes: Cake, Family, Friends, People who tried their best, Cute things ●Dislikes: When her friends or family got hurt

Chips

●Height: 20~40cm  ●Weight: 3kg ●Birthdate: 7 March ●Blood Type: ? ●Likes: Japanese Tea, Misuzu, Police Badge, Watching sports during holiday ●Dislikes: Hair strands that got tangled in his tire, Manuscript

Squalo

●Height: 182cm  ●Weight: 75kg ●Birthdate: 13 March ●Blood Type: O ●Likes: The nervousness of life or death duel, Sleeping again after waking up, Spaghetti alla pescatora, Buri Daikon ●Dislikes: His subordinate’s grumbling, His boss’ spoiled attitude, Vongola younglings, Yamamoto’s carefreeness, Levi’s idiocy, Flan’s huge idiocy, and many more

Byakuran

●Height: 183cm  ●Weight: 73kg ●Birthdate: 14 March ●Blood Type: ? ●Likes: Something fun, Something interesting, Uni, Shoichi’s surprised face, Marshmallow, Humming ●Dislikes: Something boring, Hard marshmallow, Shoichi pretending to be absent

Kikyo

●Height: 189cm  ●Weight: 85kg ●Birthdate: 1 September ●Blood Type: AB ●Likes: Brand New Cosmetics Catalog ●Dislikes: Naturalist (Makeup)

Zakuro

●Height: 195cm  ●Weight: 92kg ●Birthdate: 7 August ●Blood Type: B ●Likes: Magma bath ●Dislikes: When someone thinks the bubbles on magma are his fart, Waiting

Bluebell

●Height: 157cm  ●Weight: 46kg ●Birthdate: 25 April ●Blood Type: O ●Likes: Byakuran, Her big brother, Blue (Color), Swimming, Sweets ●Dislikes: People who doesn’t respect her

Torikabuto

●Height: 214cm  ●Weight: 76kg ●Birthdate: ? ●Blood Type: ? ●Likes: Sacrifice ●Dislikes: Weaklings, Pitiful beings

Daisy

●Height: 165cm  ●Weight: 67kg ●Birthdate: 9 January ●Blood Type: A ●Likes: Something that will wither, something that will crumble, Mortal beings, Rabbit plushie ●Dislikes: Something Eternal

Ghost

●Height: 1238cm  ●Weight: 3t ●Birthdate: ? ●Blood Type: ? ●Likes: Dying Will Flame ●Dislikes: ?

King

●Height: 184cm  ●Weight: 77kg ●Birthdate: 30 March ●Blood Type: ? ●Likes: Comrades, Family ●Dislikes: el Civilization and everything within it

Alvah

●Height: 186cm  ●Weight: 80kg ●Birthdate: 20 January ●Blood Type: ? ●Likes: King, Fulfilling his dreams ●Dislikes:

Dassim

●Height: 215cm  ●Weight: 202kg ●Birthdate: 15 May ●Blood Type: ? ●Likes: King, God’s teaching ●Dislikes: One who turn their back against God’s teaching

Cherrill

●Height: 170cm  ●Weight: 54kg ●Birthdate: 24 June ●Blood Type: ? ●Likes: King, Alvah, One who support their ideals with action ●Dislikes: People who all talk

Lili

●Height: 155cm  ●Weight: 50kg ●Birthdate: 1 March ●Blood Type: ? ●Likes: King, Space Retro Fashion ●Dislikes: The tooth arrangement of her second from top mouth

Trumbo

●Height: 156cm  ●Weight: 53kg ●Birthdate: 19 October ●Blood Type: ? ●Likes: King, Scream, Someone pleading for their life, A spectacular view ●Dislikes: Alvah

McCay

●Height: 178cm  ●Weight: 81kg ●Birthdate: 5 February ●Blood Type: ? ●Likes: Wealth, Fame, Power ●Dislikes: Filthy planet, Cocky younglings

Shakion

●Height: 315cm  ●Weight: 920kg ●Birthdate: 24 November ●Blood Type: ? ●Likes: King, Massacre ●Dislikes: Having nothing to do

Sawada Nana

●Height: 155cm  ●Weight: 45kg ●Birthdate: 31 March ●Blood Type: O ●Likes: Iemitsu, Her children’s growth, Shopping grocery, Rainy days ●Dislikes: Brute Solicitation, Get hit on

Lussuria

●Height: 185cm  ●Weight: 78kg ●Birthdate: 4 April ●Blood Type: A ●Likes: Taking care of his unit member, Collecting dangerous photos, Watching guresome movie ●Dislikes: People who came to gym only to chat, Fruits flavored proteins

Yamamoto Takeshi

●Height: 177cm  ●Weight: 63kg ●Birthdate: 24 April ●Blood Type: O ●Likes: Baseball, His friends, Huddle, Milk, His Father, Oshiruko ●Dislikes: People who lash out at baseball equipment

Miura Haru

●Height: 156.5cm  ●Weight: 46kg ●Birthdate: 3 May ●Blood Type: B ●Likes: Tsuna, Mont Blanc, Her friends, Exercise, Sewing, The moment she just finished her homework ●Dislikes: Caterpillar, When she can’t get her hair right in the morning

Hibari Kyoya

●Height: 169cm  ●Weight: 58kg ●Birthdate: 5 May ●Blood Type: ? ●Likes: Namimori Middle School, Hamburger ●Dislikes: Every single one who crowd, Breakdown of school building, Brussels sprouts

Lambo

●Height: 42cm 179cm 184cm ●Weight: 4kg 64kg 73kg ●Birthdate: 28 May ●Blood Type: A ●Likes: Grapes, Candy, I-Pin, Maman, Pranks ●Dislikes: Reborn, Gokudera, Bitter food, Spicy food

Dr. Love

●Height: 170cm  ●Weight: 61kg ●Birthdate: 31 May ●Blood Type: B ●Likes: Research, Strange creatures, Touching organs directly with his own hands ●Dislikes: Being punched without any reason (Usually he realized that it was his fault later)

Rokudo Mukuro

●Height: 177.5cm  ●Weight: 62kg ●Birthdate: 9 June ●Blood Type: ? ●Likes: Killing, Bullying, Betraying, World Conquest, Chocolate ●Dislikes: Being mistaken as a good guy

TYL Flan

●Height: 174cm  ●Weight: 60kg ●Birthdate: 6 June ●Blood Type: B ●Likes: I can say it but I don’t want to ●Dislikes: I can’t say it but I want to say it

Laine Brick

●Height: 180cm  ●Weight: 70kg ●Birthdate: 11 June ●Blood Type: B ●Likes: Anko, Checking snacks at convenient store, his subordinates ●Dislikes: Lack of sleep, the fact that he can’t say what he thinks to his superior

Riggs

●Height: 212cm  ●Weight: 118kg ●Birthdate: 24 May ●Blood Type: ? ●Likes: Alcohol, His comrades at the station, His duty as the deputy chief ●Dislikes: Second day of drunk, Mistake at work

Kozato Enma

●Height: 156cm  ●Weight: 46kg ●Birthdate: 16 June ●Blood Type: O ●Likes: Cats, Everyone at his family, Skull, Tsuna, A new friend ●Dislikes: Bullies, Adel’s scolding, Sermon, When Skull repeated his story for a countless time

Suzuki Adelheid

●Height: 170cm  ●Weight: 55kg ●Birthdate: 30 January ●Blood Type: O ●Likes: Enma’s growth, Shimon’s peace ●Dislikes: When someone disturbed school regulation, When someone talked about her while looking at her breast

Aoba Koyo

●Height: 169cm  ●Weight: 59kg ●Birthdate: 11 November ●Blood Type: AB ●Likes: Honorable idiots ●Dislikes: Plain idiots

Mizuno Kaoru 

●Height: 180cm  ●Weight: 80kg ●Birthdate: 10 May ●Blood Type: A ●Likes: Baseball, Extracurricular activities, Running as warming up ●Dislikes: Tight pants, warm ups beside running

SHITT-P!

●Height: 164cm  ●Weight: 80kg ●Birthdate: 20 September ●Blood Type: AB ●Likes: Herself and Gokudera-kun ●Dislikes: She doesn’t even see them

Oyama Rauji

●Height: 195cm  ●Weight: 181kg ●Birthdate: 23 February ●Blood Type: O ●Likes: When his family said “Rauji, eat these too”, Lambo ●Dislikes: The sound when his pants’ butt ripped

Katou Julie

●Height: 175cm  ●Weight: 67kg ●Birthdate: 5 January ●Blood Type: B ●Likes: Gambling, Women ●Dislikes: Strict attitude, Adel’s tears