just hit a 315 bench PR and im wondering if my protein intake is even enough. eating like 160g a day at 185lbs bodyweight. should i bump it up?

01:41 AM

whats everyones go-to pre workout meal? i usually just do a banana and some peanut butter but feel like i crash halfway thru my session

04:41 AM

anyone else doing a lean bulk rn? trying to stay in a 300cal surplus but its so hard to not just eat everything in sight lol

07:41 AM

started tracking my macros for the first time and wow I had no idea how little protein I was actually getting. thought I was eating enough but was only hitting like 80g

10:41 AM

creatine question - does it matter when you take it? ive been doing it post workout but heard some people take it in the morning with breakfast

01:41 PM

cutting season is here boys. went from 220 to 205 in 6 weeks, strength hasnt dropped too much yet. eating 2200 cals, 200g protein, rest split between carbs and fat

02:41 AM

best high protein snacks that dont taste like cardboard?? im so tired of plain chicken breast and rice cakes 😩

06:41 AM

do you guys count the protein in rice and bread or just focus on the main protein sources? feel like those small amounts add up

09:41 AM

just switched from whey to plant based protein and honestly its not as bad as i expected. the chocolate pea protein from this one brand actually tastes decent

05:41 AM

real talk how important is the anabolic window? i usually dont eat for like 2 hours after lifting because my appetite is dead post workout

08:41 AM

meal prepping 5 days worth of food on sunday. chicken thighs, jasmine rice, broccoli, sweet potatoes. anyone got tips to keep it from getting boring by wednesday?

12:41 PM

is it just me or does eating clean get expensive af? spending like $150/week on groceries just for myself

03:41 AM

training legs tomorrow and want to absolutely destroy it. what do you guys eat the night before a big leg day? need that glycogen loaded up

07:41 AM

how much water are yall drinking per day? heard you should do a gallon minimum if youre training hard but thats a LOT

11:41 AM

finally figured out my ideal macro split for building muscle while staying relatively lean - 40/30/30 carbs/protein/fat. been making solid progress for 3 months now

06:41 AM

anyone else get super bloated from whey protein? switched to isolate and its been way better on my stomach

09:41 AM

started a refeed day once a week during my cut and its been a game changer mentally. just having one day where i can eat more carbs keeps me sane

01:41 PM

does anyone here do intermittent fasting while lifting? thinking about trying 16:8 but worried about losing muscle

04:41 AM

egg whites or whole eggs? i know whole eggs have more nutrients but the extra fat adds up quick when youre eating 6+ a day

08:41 AM

post workout shake recipe that slaps: 2 scoops whey, frozen banana, tbsp peanut butter, cup of oat milk, handful of spinach. cant even taste the spinach but you get those nutrients

11:41 AM

anyone tried EAAs instead of BCAAs? my coach keeps saying bcaas are a waste of money if youre already hitting your protein goals

05:41 AM

bulking problems: trying to eat 3500 cals a day and im literally force feeding myself. any tips for calorie dense foods that are still relatively clean?

09:41 AM

just realized ive been overcomplicating this. ate the same 5 meals on rotation for 8 weeks and put on 6lbs of lean mass. sometimes boring works

02:41 PM

ladies who lift - how do you adjust nutrition around your cycle? I find I crave way more carbs during certain weeks and wondering if I should just go with it

03:41 AM

greek yogurt is honestly the GOAT of gym foods. 170 cals, 17g protein, throw some granola and berries on it and youve got a perfect snack

07:41 AM

been doing a body recomp for 4 months eating at maintenance with high protein. down 8lbs of fat and up on all my lifts. slow but steady

10:41 AM

whats your opinion on mass gainers? my friend swears by them but they seem like overpriced sugar to me

04:41 AM

question for the runners who also lift - how do you fuel for both without losing muscle? feel like i need to eat SO much more on days i run + lift

08:41 AM

salmon is underrated for gym nutrition. high protein, omega 3s, and its actually delicious. been eating it 3x a week and recovery feels way better

12:41 PM

struggling to hit my protein on rest days because im not as hungry. do you guys still aim for the same amount even when not training?

06:41 AM

carb cycling has been working insane for me. high carb on training days low carb on rest days. finally seeing my abs come thru while still having energy for heavy lifts

10:44 AM

anyone have a good recipe for protein pancakes that dont taste like rubber? ive tried like 5 different recipes and they all come out terrible

02:44 PM

hot take: you dont need supplements if your diet is dialed in. been lifting for 8 years and the only thing i take is creatine and a multivitamin

03:44 AM

what do you guys think about the carnivore diet for lifting? my buddy went full carnivore and says his energy is thru the roof but idk seems extreme

07:44 AM

night shift crew checking in - how do you handle meal timing when you work overnight? my eating schedule is completely backwards

11:44 AM

been experimenting with higher fat lower carb and my joints feel so much better. still hitting 1g/lb protein tho. anyone else notice this?

05:44 AM

whey protein prices are insane rn. anyone found a good brand thats not gonna cost me $60 for 2lbs? used to get ON gold standard but its gotten pricey

09:44 AM

deadlifted 405 today and celebrated with a massive burrito. no regrets. sometimes you gotta live a little 😤

01:44 PM

for those of you who compete - how far out do you start your prep diet? thinking about doing my first mens physique show

04:44 AM

cottage cheese before bed. 28g protein slow digesting casein. been doing this for years and I swear it helps with overnight recovery

08:44 AM

the amount of sodium in most pre-made meal prep company food is wild. started making my own and the difference in how i feel is night and day

12:44 PM

do yall track fiber? started aiming for 30g+ a day and my digestion has improved so much. was only getting like 12g before smh

03:44 AM

making a big pot of chili today - lean ground turkey, beans, tomatoes, peppers. probably 40g protein per serving and tastes amazing

07:44 AM

how do you guys handle eating out with friends while staying on track? feel like i have to choose between my social life and my macros lol

11:44 AM

opinion on rice cakes with PB as a pre-workout snack? simple carbs + fat seems to give me solid energy without feeling heavy

04:44 AM

finally hit 135 on bench!! small for most people here probably but as a girl whos been lifting for 6 months im so proud 🎉 nutrition has been key

08:44 AM

anyone here vegan and lifting heavy? getting enough protein without supplements feels almost impossible. what are your staple foods?

01:44 PM

unpopular opinion but i think most people overthink nutrition. eat enough protein, dont overeat total calories, train hard. thats literally 90% of it

05:44 AM

got a dexa scan done and found out im 22% bf at 195lbs. thought i was leaner tbh. time to actually commit to this cut

09:44 AM

PSA: frozen veggies are just as nutritious as fresh and way cheaper. ive been buying those big bags of frozen broccoli and stir fry mix. game changer for meal prep

01:44 PM

electrolytes during training - worth it or marketing scam? been adding salt to my water bottle and honestly feel like it helps

04:44 AM

tried the vertical diet and honestly my digestion has never been better. white rice, red meat, orange juice, bone broth. simple but effective

08:44 AM

how much caffeine do you guys have pre workout? i was doing 400mg and realized thats probably way too much. scaled back to 200 and sleep so much better now

12:44 PM

air fryer chicken breast is a cheat code. 165 for 12 min and its juicy every time. used to hate dry chicken now I actually look forward to it

03:44 AM

anyone else get crazy sugar cravings during a cut? week 3 and all I can think about is donuts lmao

07:44 AM

today i learned that a chipotle bowl with double chicken, rice, and fajita veggies is actually a solid macro-friendly meal. like 650 cal 55g protein

11:44 AM

sleep is the most underrated supplement. started prioritizing 8 hours and my recovery and appetite regulation improved dramatically

05:44 AM

protein oatmeal recipe: overnight oats with protein powder, chia seeds, almond milk, frozen berries. 35g protein and takes 2 min to prep the night before

09:44 AM

just bought a food scale for the first time and realized my "tablespoon" of peanut butter was actually like 3 tablespoons 💀 no wonder my cut wasnt working

01:44 PM

training for a half marathon while trying to maintain muscle. eating about 2800 cals with 150g protein. anyone else balance endurance and strength training?

04:44 AM

meal prep tip: make a big batch of shredded chicken in the instant pot and use it for everything - wraps, salads, bowls, stir fry. one cook covers like 4 days

08:45 AM

first time doing a proper bulk after 2 years of spinning my wheels eating at maintenance. wish i had started sooner honestly

12:45 PM

does anyone else plan their entire day of eating in the morning? I literally map out all my meals before breakfast so I know ill hit my macros

03:45 AM

turmeric and ginger in my post workout smoothie has been helping with inflammation so much. knees used to ache after squats now theyre fine

07:45 AM

am I the only one who eats the same exact breakfast every day? 4 eggs, 2 toast, avocado. been doing it for like a year straight lol

11:45 AM

just realized canned tuna is one of the cheapest protein sources around. like $1.50 for 25g of protein. been sleeping on this

04:45 AM

question about protein timing - is it better to spread it across 4-5 meals or can I just have 2-3 bigger meals? hard to eat that many times with work

08:45 AM

started adding a scoop of protein to my morning coffee and its actually fire. like a protein latte. saves me time and tastes great

12:45 PM

failed my squat PR today and im blaming the fact that I only ate like 1800 cals yesterday. nutrition really is everything

03:45 AM

the best investment i made for my fitness was a rice cooker. sounds dumb but having rice ready to go at all times makes hitting carb goals so easy

07:45 AM

anyone mix their protein with milk instead of water? i know its extra calories but it tastes 100x better and the extra casein is nice

11:45 AM

just started working with a nutrition coach and its been worth every penny. having someone adjust my macros based on progress takes the guesswork out

05:45 AM

making turkey meatballs in bulk this weekend. gonna freeze half of them so I always have a quick protein source ready to go

05:45 AM

fish oil capsules - how many do you guys take? been doing 3g of EPA/DHA combined and feel like my recovery between sessions is better

09:45 AM

are protein bars actually good or just expensive candy? some of these have like 20g of sugar alcohols in them

09:45 AM

controversial but I think dirty bulking is a waste of time. yeah you get big fast but then you spend twice as long cutting. clean surplus is the way

01:45 PM

found out the hard way that eating a huge meal right before training is a terrible idea. almost threw up during front squats today 🤢

01:45 PM

hitting legs in 2 hours. pre-workout meal is gonna be rice, chicken, and some orange juice for the fast carbs. lets get it 💪

05:45 PM

sweet potato vs regular potato for gym nutrition? ive always done sweet potato but read recently that white potatoes are actually just as good

07:45 PM

tracking everything in this app has been so eye opening. realized I was eating way too much fat and not enough carbs for my training volume

09:45 PM