work-for-it: nutrisupsworldwide: lower abs training need to do some of this
myjournalofhealth: You can pick and choose what you want to buy but here’s a list of ideas: Fruits: bananas, apples, oranges, cantaloupe, winter melon, watermelon, grapes, strawberries, etc Veggies: artichoke, asparagus, basil, beans, bell peppers, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, cucumbers, eggplants, garlic, onion, peas, potatoes, pumpkin, squash, sweet potato, spinach, tomatoes Fish: you can pick and choose what kind of fish works for you, but be careful of the mercury content; we (my dad and I) eat a lot of salmon and other fish from the Asian markets. Grains: oatmeal/oats, quinoa, brown rice, barley Nuts: almonds, cashews, walnuts, peanuts, pistachios, hazelnuts, pecans, brazelnuts Dairy: milk/soymilk, eggs, yogurt, cheese Breakfast ideas: Oatmeal - click here to see 11 ways to spice up your oatmeal Yogurt with granola and fruit Whole grain bread with nut butter spread and sliced bananas Breakfast burrito: cheese, tomatoes, beans, bell peppers, spinach What I eat: five cereals - red beans, green beans, black beans, white beans, soybeans, pumpkin mixed together; and occasionally I eat what I suggested above when I’m not at home Lunch ideas: Sandwiches:What you choose to put in your sandwich is up to you, but here’s an example of what you could put: eggs, tomatoes, spinach, bell peppers, and maybe some grilled chicken pieces Salads: add some olives, cucumbers, pumpkin, peas, artichoke, chicken, etc. and add olive oil and vinegar; put anything you want in your salad Wraps:Brown rice orquinoa, vegetables, and maybe your choice of meat Home cooked meals:Pack your lunch the day before so you’re not feeling rushed when you get up in the morning and you’re less likely to buy lunch/eat out. For more ideas, click here, here, and here. Dinner ideas: Look at the some of the lunch ideas. Cook a meal with some kind of grains (brown rice, quinoa, etc), vegetables (an article on best ways to cook vegetables), fish (an article on how to cook fish),  and anything else you want. Snack ideas: Trail mix Yogurt with fruit Fruits: apples, peaches, mangoes, etc. Nuts:almonds, cashews, walnuts, etc. Banana ice cream - click here for the recipe Sweet potato chips - click here for the recipe I hope this helps you in some way whether it’s deciding on what to buy for the week or what to cook.
inspiremethin: Found my old post! Reblogging again because I got a few questions in my ask about this. I know the wording could have been better. I guess it’s easier to understand when you realize it’s not saying that 1lb of fat gets replaced with 1lb of muscle. It just gets replaced with muscle. No numerical value as the coefficient. thinkmuscularfithealthy: I’f you’re replaceing muscle with fat exactly won’t you stay the same?? and muscle weights more than fat, you might lose 1/2 a pound of body fat but weight all together? kind of doubt it No. You’re not replacing 1lb of fat with 1lb of muscle. It doesn’t work that way. It’s easier to lose 1lb of fat than it is to build 1lb of muscle. You would lose several pounds of fat for every pound of muscle that you build. A good example of this comes from research published in Medicine and Science in Sports and Exercise. For the study, researchers from the United States Sports Academy tracked a group of previously sedentary men (i.e. overweight beginners) who performed both endurance and resistance exercise three days per week for 14 weeks. On average, the men lost 16.3 pounds of fat and gained 9.5 pounds of muscle. In other words, they gained a significant amount of muscle while also losing a large amount of fat. When you do the math and calculate the variance there is a ~0.42lb difference for each of the 16lbs of body fat. So for every pound of body fat that was lost, only 0.59lbs of muscle was gained.  I didn’t make up the quote/statistic. Found it in a pretty interesting article about metabolism. And now I found a study to pretty much back it up. The numbers aren’t exact, but close enough. I’m sure it doesn’t hold true in every single case. It’s possible to increase/decrease the ratios. It all depends on how you train and your diet. I hope this clears up an misunderstandings. :)