Ladies Gym Thread - Don't skip arm days.

[Sneaky lurker]

5 sets of washing the dishes
2 reps of vehicular manslaughter ( 15 years rest)

 

[NoReturn]

Us ITT

Pretty much goals.

Prioritize protein. You don't gotta proteinmax, but try to hit your target every day.
If you want to up the difficulty level, make sure you're getting all your amino acids, too. Not all protein is the same. There are calculators you can use:


It's not hard to get them all, but protein synthesis follows Liebig's Law of the Minimum, so what you actually use is limited to what you have the least of.

 

[Blue Gem Kosher Queen]

Focus on meats and vegetables, some carb, but not too much, like rice, and good fats like olive oil and butter, but just watch how much because fats are still high in calories, but fats are good for hormones and brain function. I'll add low calorie volume foods to my meals, like mixing cauliflower rice and rice, or adding lettuce, because then I can add a bit more meat for the extra protein intake. I'll also mix Plain Greek yogurt and Oikos protein yogurt (I like the vanilla flavor) and add some type of fruit like blueberries for breakfast or as a snack/dessert. I also weigh everything with a food scale in grams and log it in my food app, honestly has help tremendously in losing weight.

About my grocery list for my plan and I'm tackling this for hormones and brain function too, along with a supplements stack. Alright, going to share my idea and you guys let me know what you think.

So I found this guy in YouTube while doing my usual watching food shorts before having lunch and then saw this video:

And the thing is that while this exact recipe wouldn't vibe with me (the guy has been chronicling his cooking philosophy to reducing body fat on men) the macros interested me enough to try and tweak it. Here's the stuff I got so far:

1. The Asian market stuff (enoki, oyster king, konjac noodles) aren't strictly necessary or replaceable (nappa for green cabbage). The only international aisle item that is essential would be miso, which I easily found at Walmart.
2. To prevent palate fatigue, salmon for lower body days and chicken for upper body days. Eggs optional but likely considering I want to try fasting for dementia scares. If I can eat half the chanko that means I got meal prep for two consecutive days.
3. Add rice and sweet potato also in rotation.
4. Add carrot, sesame seeds and oil, avocado and tofu. This is my wellness layer.

I got a support system with sweet grits, eggs and spinach, sunflower butter and tempeh bars. The idea is to eventually produce myself as much of my ingredients and food as possible.

 

[NoReturn]

So I found this guy in YouTube while doing my usual watching food shorts before having lunch and then saw this video:
https://youtube.com/watch?v=ZvlEZcs-KYs

Can't see. What's the channel/title?

1. The Asian market stuff (enoki, oyster king, konjac noodles) aren't strictly necessary or replaceable (nappa for green cabbage).

If you put enoki and oyster mushrooms in sunlight, they make extra vitamin d, same as any other mushroom. Throw them in the sun for 15 minutes before you cook them and the ergosterol converts into d2.

3. Add rice and sweet potato also in rotation.

If you wash rice before cooking, you remove the extra starch and that lowers the glycemic index. You can lower it more by adding a fat when cooking.
Also, rice left to sit overnight and get cold has an ever lower glycemic index because the digestible starches turn into resistant starch.
If you eat sweet potato with butter, you'll absorb more vitamin k.

4. Add carrot

+ animal fat = more vitamin A and K absorption

spinach

Cooked spinach > fresh
Cooking breaks down the oxalates which would otherwise bind to iron, calcium, and magnesium. Oxlates gone = more minerals absorbed.
Even blanching is better than eating them raw.