I messed up
So long story short my life went sideways on me really fast and I wasn't able to cope in a healthy way. I really didn't think I was mentally weak like I was but marriage problems, problems at work, being bounced around shitty hotels on the road etc got to me bad. To the point I've started therapy because I need to work on my resilience. I missed 2 weeks of workouts and ate awful, and drank beer with the boys quite a bit. I ballooned up. So much water weight and some fat gain for sure.
I got my ass back on track, but I need to lose some fat for my mental state and overall well being. Started with a 24hr water fast, now trying to stay in a mild deficit.
I'm short on time and need the absolute most bare bones lowest time investment cut meals. My current go to for that is 0% Greek yogurt with a scoop of whey, instant oats with a scoop of whey, hard boiled eggs, baked chicken breast and white potatoes, dry toast with low fat cream cheese.
Anything that takes very little time to put together is appreciated, my schedules stacked for the next few weeks and I'm determined to bounce back from my mistakes.
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Just do a 3 day water fast, you'll be pretty close to back to normal.
When I saw the title "i messed up" I honestly thought this was going to be another one of those threads wehre the OP said something like I reconstituted my BPC-157 with Tren A by mistake. I think I messed up. Glad that wasn't the case here.
That sounds based lmao.
Yup.. still confused af how that happened.
Ahh yes the classic “reconstituted with AAS conundrum” It’s insane how many times I’ve seen that post, the number is probably less than 5 but the fact that it’s not zero is wild. You always wonder why they have to write “do not drink” on gasoline and bleach, it’s for these people, that’s why lmao
I love the meme about how back in the 50's your cars user manual gave you instructions on how to adjust your valves yourself. Now it has to state that you shouldn't ingest coolant or stick your mouth on the battery terminals.
Lmao that’s fucking hilarious. In the owners manual of my girls vw a few years back, I was looking up a part number and in the index it said the page number, I turn to the page and it said something like “don’t even try replacing this on your own” lmao it’s like wtf why even have it in the index. But they know we’re dumb as fuck these days lol
A friend had a newer bug which had a god damn nightmare of an electrical system. Radio stopped working, all the heating/ac system controls stopped lighting up or working. Headlights would burn out basically monthly and you had to remove all sorts of stuff, including the actual headlight, to replace them. Once we got it down it was about a 30 minute job. Which is still ridiculous. I will never buy a vw/audi. Which is a shame because some of them are nice cars.
Ya never again will I get one. I forget what it was but simple shit was just a nightmare on that car. The engine is built like upside down or someshit
If i had fuck you money i'd have a black, tuned RS6 wagon as my daily driver in a heartbeat. Because if i had fuck you money i wouldn't care about the cost of upkeep and 700 whp, awd and has enough room to carry around tons of people or stuff would be great.
Rice, canned tuna and ranch/hot sauce
I live on it.
These are my typical work week meals. Pics below include calories and macros.
Breakfast is a half cup of oats with a protein mix in, 1 cup of 2% milk on top, a whey shake and 8 oz of grapefruit juice with my collagen supplement in it.
Lunch is 2 1/4 lb patties of seasoned 93/7 ground beef and 2 servings of the garlic and parsley My Little Potato company red potatoes.
Dinner is 6 oz of 93/7 ground beef in low sodium taco seasoning, 2/3 cup of yellow rice, 1/2 cup of 2% shredded cheddar, 2 tablespoons of low fat sour cream wrapped in 2 low carb soft tortilla wraps and add hot sauce to taste.
I can prep my lunch and dinner for the week in about an hour and just reheat it when needed. Breakfast gets made every morning. If I need more calories I do snack during the day. Things like 1 cup of 2% cottage cheese is reasonably filling and only has 180 calories and around 28 grams of protein. Rice cakes with a bit of peanut butter are another staple.
Excellent response and meal ideas I'm all for it
Slipping up for a couple weeks isnt the end of the world. We've all done it. Just get yourself back in order and keep plugging away at it.
Sometimes I eat ground beef every day. It leans me up pretty quick. I don't eat anything. 2 lbs ground beef 85/15, Onions and peppers are optional, I usually add a whole chopped onion and some peppers to mine. Salt, pepper, bind it together with 3 eggs, a few slices of cheese (sometimes I do fancy cheese but it's all the same), add mayo and mix. This will be my meal every day for a week or more. if I get tired of it, I add a different seasoning, hot sauce, etc. Simple, cheap, effective, high protein, high fat, low carb
Bro sounds like ur dealing with some high stress situations. Gym time seems to be priority and the best thing to help with the mental stresses ur having. Second would be to just eat, don't get caught up in all the science of macros right now. Doesn't mean eat trash, stay conscious about what ur eating but don't stress it. Ur in ur 20s at 155lbs... gym time deffinately helps with wife, kids, and work stresses. Stay strong, focused, and keep things simple.
I'm not counting macros right now, just cleaning up the diet and hitting the gym hard like I was before... also happy to say I can update my weight, I started testosterone at 150lbs on Sept 19th and I'm 172lbs today
I’m not sure if this will help, more so for those trying to bodybuild on a budget but also all this stuff is all super convenient to make… essentially my weekly grocery list & things I always have in the fridge.
Eggs 30ct = $10
Egg white cartons x4 = $25
Onions x4 = $10
Peppers x4 = $10
Potatoes - 5lbs = $5
Chicken breast - 15lbs = $45
Chicken Tenderloins - 10lbs = $35
Fat free sugar free jello pudding =$5
Cottage cheese x2 = $10
Greek yogurt x2 = $12
Canned beans x5 = $5
Frozen Broccoli x2 = $12
Frozen Fruit x3 = $30
TOTAL: $210 ish
I'd drop the oats and switch the 0% Greek yogurt to the whole fat Greek yogurt. Increasing healthy fats , vegetables and keeping protein decent will lose fat better than what's you're doing in my opinion. Keep the carbs all in w breakfast and lunch but not at dinner and drop the cheese it's not helping.
Oh man 2 weeks you're going to bounce back so easy. I’ve been to rehab twice and have had over a year off of the gym at one point. Focus on your mental wellbeing as well as getting back to a place you are physically happy with.
What do you enjoy to eat? I find that structure around things that I don’t have to force down results in a diet plan I can stick with more strictly for much longer periods.
You got this man!
I'm fine with eating cardboard with a dab of ketchup on it lol plain salted dry chicken breast doesn't even phase me.
I guess I really like meat and eggs, and crunchy things.
Hahaha we sound very similar. Variations of Eggs, chicken, and rice make up a majority of my diet and I am legitimately content with eating that practically every day.
Bro, that is an absolutely minor hiccup in my opinion, it’s not a big deal in the grand scheme of things. Cut back on carbs and sugar for deficit and do cardio if cutting is the direction you want to go. Just try to get your head on straight so you can reap the best results and don’t beat yourself over minor stuff.