Search:

Salad made with spring mix, alfalfa sprouts, carrots, cucumber, tomato, radish, apple, pomegranate & 1/2 tbsp asian sesame dressing. Served with 4oz sweet potato, 3oz chicken breast, 1oz avocado and...

Cayenne-Rubbed Chicken with a Fresh Salsa (avocado, red onion, pomegranate, mango, corn and lemon juice) served with Black Quinoa cooked in beef bouillon. 494 cals, 15.9 fat, 52.3 carb, 34.7 protein....

Mango Shrimp Ceviche: tomato, red onion, serrano, avocado, mango, shrimp , cilantro & lime juice.
...

My supper and "dessert" - two last meals of the day. Everything fits within my macros and I've already eaten 3 good meals prior to these.

Tuna, cucumber, carrot, serrano, radish, onion, red pepper...

Try this as a starting point...simple, easy to plug in your numbers and goals:

http://iifym.com/iifym-calculator/

Once you know how much you should be eating, you can start plugging your foods...

Tuna is cheap and pure protein.

Protein brownie:
-Scoop of choco protein
-1 tbsp natty peanut butter
-Water

Mix to make a batter, put in microwave for 30 secs to 1 min. Top with cinnamon or more natty pb.

---

Popcorn

140 p
118 c
56 f

40/30/30

For what it's worth...I used to focus on every little thing like meal timing, pre and post wo shakes, etc. and I honestly believe it doesn't matter at all. There was a time when I was ingesting over...

Lol, you'd think but I actually prepped it in advance and had it in the fridge for an hour or two before eating, so it stayed together until the last bite.

Originally posted in the Protein Cheesecake thread...

Protein Cheesecake topped with homemade Raspberry Purée:
...

Thank you so much for this recipe. I made mine yesterday and baked it in two 5 inch pie plates. I topped it with a little raspberry purée I whipped up - a few mashed raspberries, a couple drops of...

Yeah, squatting is a heavy compound exercise, so many different muscles groups come into play. Makes sense, and means you worked hard!

Wow, apparently if you have a vagina your ideas are ignored.

Good luck with your goals.

Edit: Whoops..just realized OP repped me. I take back what I said.

Then you're not doing keto.

- Bake or BBQ some chicken, steam some broccoli/asparagus, cook some brown rice or sweet potatoes...bring it with you in a container.

- Make a tuna sandwich with low fat/ff mayo. Include veggies...

Here is an easy calculation, which I find to be fairly accurate:

Basal Metabolic Rate:

Women: 661 + (4.38 x weight in pounds) + (4.33 x height in inches) - (4.7 x age)= BMR
Men: 67 + (6.24 x...

To be fair - she did say that she only just competed....meaning her weight is going to be low.

OP - are you one of these girls:

DDHklkR4Ml0

Edit: Just checked out the NABBANI athletes -...

I have read that smokers lungs will repair over time, but that is the key - time. Congrats on your progress thus far!

I would just start off slowly - in addition to the weightlifting you are...

Pics of competitors?