General nutrition day.
Burning questions edition.
What's on your mind?
Wondering about CiCo? Want to start counting calories but don't know how? Need to know how to build habits?
This is the place to ask!
:bean: :bean: :bean: :bean: :bean:
:anprim-pat: Like to run? There's a club for that. :anprim-pat:
:penguin-dance: Community playlist. Songs. Bangers. Add now. :penguin-dance:
:arm-L: After that you can hear them here :arm-R:
Made some big progress last couple weeks on my squat. Found some PT videos involving bands targeting my weak shins, and follow a 20 min warmup that opens up hips and stretches all parts of my ankle. Now no pain when I go heavy! I’ve stagnated for years so I’m just surprised that I was able to progress instead of settling with never doing squats again
:arm-L: :chicken-bop: :arm-R:
Diet is on point right now honestly. Every meal has been protein + veg or protein + fruit, BUT NEED MORE IDEAS.
Got a link? I can't squat (without a weight), and I'd really like to be able to. I'm fairly certain the problem is in my ankles, as I can squat okay when I elevate my heels
shin splints and squat PT: https://www.youtube.com/watch?v=WSYrcj4rfF8&t=240s probably not the best out there, but is working for me now
full squat mobility routine: https://www.youtube.com/watch?v=BqF90pMpjb4 they have a list of exercises at the end if you want to printout
I'm probably gonna check this one out soon and add to my list- supplemental squat warmup: https://www.youtube.com/watch?v=uZlmSNrMBP8
Let me know if you all have other warmup routines for squats. If anything it's taught me I need to 1) start very slow and 2) actively strengthen AND warmup my ankles and shins every time if I want to progress.
every week i buy the quest peanut butter cups with the idea that i'll spread them out and every week they're gone within three days
I'm reasonably sure you could count calories over a weekly period if you were so inclined.
I would say doing it that way would be fine, but the other way I would avoid.
That's a great question, though. That I've never been asked and never come across so somebody else may have a better answer.
Is it bad if I don't consistently hit my macros? I've started calorie counting but I find it hard to hit my protein dv and I'm worried that it would be bad when I start working out more regularly
Do you know what that breaks down as a % of daily macros?
Like a typical split could run 30% protein, 35% from fat, 35% from carbs or some variation of that?
Sometimes apps can shoot for really high protein % goals (where it ends up being like 40-50% of daily macros). If you're active I used to suggest people stick around 30-35%.
If that's where your at and are tryig to gain weight or maintain you could add a protein powder. It's usually a good 25 extra gs.
If you're trying to lose weight I would add Veggies that are high in protein to some of your meals.
Oh my bad, it's 25% because I'm pretty infrequently active, but I'm looking to start being active more regularly. I'll definitely look at adding more of those veggies into my diet tho
Yeah the veggies should be helpful then. Hope it helps! And don't hesitate to drop in with more questions.