Live scenes from @BDragon kitchenā¦
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Man, I try to do the 1g/lb of body weight thingā¦itās hard to eat that much chicken breast.
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Is this like the Rockās diet where heās taking in like a fishing boatās worth of cod per day?
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Thats about what it equals out to for me. At first it was hard. But now Iām hungry all the time and its not too bad.
The trick is eating often. 3 meals us 2 snacks on non training days an additional 2 snacks on training days.
I aim for 8oz of protein at every meal and that sets the baseline.
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Maybe/probably. Iām not sure I can smell what the rock is cooking these days. The consensus amongst the fitness podcast intelligentsia these days is you need to eat 1g of protein per pound of body weight daily to optimize muscle protein synthesis. One chicken breast is like ~25g. Same with 4 eggs. I weigh ~220 so itās hard to hit every day. 9 chicken breasts in a day? Doable, but it gets boring pretty quick and you spend a lot of time on meal prep. The upside is if you focus on hitting a lean protein target, the sheer volume of food you have consume kind of crowds out either carbs or fat and you end up in calorie deficit almost by default. Iāve dropped ~45 lbs in a year simply by shifting my exercise to resistance training from cardio and trying to get close to that protein target. No GLP-1s. Probably added 5-10 lbs of muscle inside of that too. And 10 mph clubhead speed / 25 yards carry with my driver, which was the whole point.
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Nailed it on the head there. Resistance/strength training paired with a good diet can work miracles for body comp. Even at my size and the increased intake itās reseting my metabolism and its causing me to burn weight.
You would have similar results even if you switch up your protein source. I rotate ground turkey, chicken, lean ground beef and lean pork.
Iām also not opposed to some light dairy from greek yogurt and skim milk.
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I do. I actually donāt mind food monotony if I give myself a cheat day once a week. The bigger challenge is time. And the fact that my kids only want carbs all day every day.
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I understand that. Iām fortunate working from home i can make lunch each day. But itās always essentially the same thing.
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Anyone doing the CVille 10 miler this weekend? Iāll be down for it, first time in a while.
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How come everytime i do walking lunges i feel great afterward and Iām super sore the next morning?
I did 5 sets of 2x 20m walking lunges as part of my workout yesterday. They always kick my @ss. 
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Iso work no place for compensation. A surefire way for the DOMS delayed onset muscle soreness.
You got that good pump while youre doing them and then all that lactic build up is stuck in the muscles the next day gotta pump it out.
Also if you wany to level up hols a weight im the racked position agaisnt your chest instead of in your hands
I hold 25 lbs dumbbell on my chest when i do crunches.
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Try it with your lunges and hate me later
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I do the farmer walk with themā¦ never made it a farmer lunge walk. Haha!
Like a barbell or are you saying hold two DBs in the front rack position?
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Afterwards spin on a bike for like 10-15 minutes. For those of you with lactic acid it gets it out
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Also I dont think I can even do lunges anymore soā¦
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I did the Hyrox open in DC this past weekend:
Kicked my butt, 1:38:55 and was below 50th percentile for every section of it, but enjoyed it, have a target to beat for next year.
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Much respect there. HIIT comps are great.
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