No problem man. Sorry new to that part of it I guess. Any tips?

Thanks

The easiest thing to do is buy a food scale, and read every nutritional label. Refer here if you don't know the nutrition content of a particular item:

http://nutritiondata.self.com/

Once you start weighing foods, you will develop a good eye for each portion (I still weigh regardless).

Then, you can start making meals either from researching general recipe ideas from the internet, or putting them together yourself.

A good rule of thumb is, every meal should have some type of animal protein, some type of veggie/fruit, some type of good fat, and some type of carb (unless on keto or carb cycling).

That being said -



Lean meats - chicken, turkey, fish (including tuna), lean beef (93/7 or better), ham, egg whites (you can also eat whole eggs, but it counts as a fat as well), whey protein shakes, and whey protein bars.

Good Fats - Avocados, Fish Oil, Flax/Flax Oil, Olive Oil, Nuts/Nut Butter. (easiest way to get good fat is to add olive oil to virtually anything you eat)

Veggies/Fruits - Any (but if you are carb restricted, avoid starchy veggies like potatoes/okra/etc, as well as high sugar fruits like bananas/oranges/etc)

Carbs - Post workout carbs should be simple (white rice, dextrose, sugar, honey, fructose [fruit sugar], etc), besides PWO, there is NO other time you should be taking in simple carbs. Instead, complex carbs, such as whole grain pasta, whole grain bread, oats, sweet potatoes/regular potatoes, quinoa, etc are all good.



You can season your food or prepare it any way you like, however keep an eye on the sodium levels. You should try to keep sodium to a total of 2,000-2,500 mg per day on ABSOLUTE maximum. You also want to try and make sure you get at LEAST that much potassium, but more like double the potassium to the sodium.

Secondly, you want at least 1 gal of water per day, but more on workout days or if your sodium levels are unusually high.


Other than that, good luck!

Thanks man. Really have been a big help

hey raynor

eyes dry as fk, red,etc. weather 20degree

wat do

one more, what is the pros/cons of a bb push press compared to strick overhead press?

Increase water intake, and use good eyedrops, such as Similisan for Dry Eyes.

Wearing winter goggles for long term outdoor exposure would also help.

It depends. Sometimes both are used to describe each other.

However, for technical explanations:

Strict Overhead press is where you stand completely straight, legs locked out, abs tight, and push the weight from your upper chest, straight up into lockout.

A standard overhead press is where you actually bend your knees slightly, and explode upwards, using some legs, abs, and back to generate momentum to throw the weight up.

The second one is MORE for overall strength and explosive power, whereas the first one is more for aesthetics.

ty mastah

My cardio fking sucks, I could barely run 1km, this needs to be improved by January, I need to be able to run 5km in under 25 minutes.

I used to be a smoker, I haven't smoked for a while now, and I need to improve my cardio, (I sometimes even get winded during heavy sets etc)

What's the best way to do this? I'd like to do hill sprints, but there aren't any hills near me

Which upper body workouts would you recommend for athletisicm especially for basketball? like (quickness, vertical leap and strength)