Dorm life cooking (part 2: protein)
we all know that protein is the required for the synthesis & repair of muscle. however, some may not know that protein is also the most satiating and thermogenic macronutrient out of the 3. in short, protein helps keep you full & requires the most energy to digest.
below are some cheap & easy to prepare sources of protein! 🥩
•deli meat - yes, most of them are full of nitrates & preservatives but using them everyone once in a while when you’re tight on time for meal prep is not a problem. making sandwiches 🥪using deli meats literally takes less than a minute to assemble & they don’t make a mess/fall out of the bread since they’re flat. if you’re willing to pay a little extra $, you can get those nitrate free options as well. •rotisserie chicken 🐔- this can be used to make a variety of dishes! add some low f*t mayo (or greek yogurt even) with spices to make a chicken salad. throw in some bbq sauce or tomato sauce with the chicken meat & pair it with bread/pasta/rice. to keep f*t & calories on the lower side, remove the skin & fat. a rotisserie chicken is the best b**g for your buck in terms of cost & preparation ease.
•canned tuna 🐟& chicken 🐔- ready to go protein sources which can be used in salads🥗, sandwiches🥪, wraps🌯, bowls 🥙etc. if you don’t like them cold, heat it in the microwave for 30secs.
•canned beans - a vegetarian option & a good source of both protein & fibre. throw on some salsa & rice to make a healthy & filling burrito bowl! add some guac if you’re feeling special!
•cottage cheese 🧀- low f*t cottage cheese is packed with protein with minimal fat. mix this with canned tuna to sub out mayonnaise for a lower f*t meal. it can also be mixed with granola or oatmeal for breakfast. cottage cheese is the cheese with the best macros. also, it doesn’t taste gross like other f*t free cheeses. the only downside is that some people dislike the texture of cottage cheese.
•egg whites🥚 - eggs & egg whites 🍳can be cooked in the microwave (microwave at intervals of 30sec/45sec/30sec) one egg white has 17calories with 4g of protein & basically no f*t or carbs. spice it up with hot sauce/salsa/ketchup/or the og salt
I've heard i won't meet my fitness goals if i eat cheat meals, is that true? 🤔🤔 cheat meals will neither prevent you from getting ripped nor losing fat! in fact, most nutrition experts have advocated what's known as the 90%-10% rule. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
the 90/10 rule means that 90% of the time you should eat according to your specific goal-based nutrition plan, and 10% of time you can indulge in something that is not on the diet. if you consume cheat meals this way, you won't derail your f*t loss or fitness goals.
of course, there are even more tips and tricks. the post-workout period is your best time to cheat. during the post-workout window, the cheat meal stands a greater chance of being utilized by your muscles instead of being stored as fat.
even when you do a low-intensity workout, your muscles can sponge up a lot of extra carbs, preventing them from being converted to fat. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ cheat to win
there is no single research study that says cheat meals can speed up your metabolism, but eating them can help you psychologically. it is difficult for someone to be on a diet 7 days per week without cheating.
you may go crazy trying to do that, particularly if you are dieting for 12 weeks or longer. in other words, a little junk food might go a long way to help your mental game. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ cheat meal, not day
as long as you are following 90 percent of your diet plan, you can include 1-2 cheat meals per week to stay sane. cheat meals are meant to satisfy your taste buds, not to fill your belly at some all-you-can-eat buffet.
a cheat meal is exactly that: a meal. a cheat meal does not constitute a whole day of cheating. if you follow the 90/10 rule, then the 10 percent spent cheating will never derail you from losing f*t and getting ripped. .online f*t loss coaching
coach calvin 📲 + 65 97626983 •
An awesome barbell movement to introduce for delt development. be wary however, of the width of your grip - which may need to be adjusted for individual shoulder and wrist comfort.
have you listened to ep 34? search "stcfit" on your favourite podcasting app. this week's topics:
1. what is fit bikini model extravaganza?
2. the healthy side of competing
3. how to develop your confidence
4. miriam & jason's experience competing