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Old 09-26-2025, 02:19 PM   #676
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So, I ran out of salad greens yesterday and took the opportunity to experiment with roasted veggies as a warm replacement. TBH, I swear my body was starting to reject the cold salad greens lol.

Anyways, I kept it simple:

Potatoes (only item I weighed), carrots, broccoli and red onions (1/4 of an onion per meal). Cut to approximately same sizes.

Seasoned with:
Thyme
Rosemary
Basil
Oregano
Salt & Pepper
Garlic powder
Spray with light coat of oil

Air fryer 400 degrees for 9 mins (without the broccoli first), remove, shake, add broccoli, 9 mins again.

Probably shouldn't have surprised me but this was pretty damn delicious and had my whole apartment smelling great The broccoli comes out a bit charred and crispy and was easily the best tasting veggie in there. The onions were sweet after air frying too!

I may choose to add zucchini to the mix as well

Meals are now

1. French toast and egg whites
2. Roasted veggies with chicken breast
3. Overnight oats with strawberries/blueberries
4. Roasted veggies with chicken breast

I'll calculate my rough calorie total again later on. If I'm in too much of a deficit I'll have my sorbet/ice cream again. I was genuinely full after dinner last night and didn't feel like eating dessert
With hardy veg like broccoli no need to overthink it.

Roast it hard with a bit of oil for heat transfer. Any herbs etc you add before that will just burn or won't add much.

Finish with kosher or flaky sea salt, some acid (lemon, vinegar, etc), more fat like good finishing olive oil or butter (unless counting calories), maybe a crack of pepper, and you're good

Key is to make sure the middle is cooked but still firm.

Tbh my meal prep hack that people are always surprised about is to pack raw broccoli (also works with cauliflower) and not cook it before you pack it.

That way when yoi reheat the meal, the broccoli is perfectly steamed with crunch but not overcook into mush.
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Old 09-26-2025, 02:32 PM   #677
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hmm I might try that with the broccoli then when packing it to work. at home though, having it fresh out of the air fryer with some char on it is hella tasty.
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Old 09-26-2025, 03:19 PM   #678
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I love broccoli stems but hate the florets. It’s weird. Same thing with cauliflower.
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Old 09-26-2025, 07:39 PM   #679
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especially the belly fat
I wouldn't even mind the extra weight so much if it was spread out a bit more evenly. But it all seems to go to my belly and chin now which isn't my favourite look for myself to put it mildly.
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Old 09-26-2025, 07:40 PM   #680
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yeah I'm the same so it ruins me in photos lol.
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Old 09-26-2025, 11:33 PM   #681
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I love broccoli stems but hate the florets. It’s weird. Same thing with cauliflower.
omg, i thought i was the only one. i dont like cauliflower though.
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Old 09-29-2025, 02:33 PM   #682
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the best flavour comes from the florets (soaks up sauces so well) while the best crunch comes from the stems. I like the whole thing! lol
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Old 10-14-2025, 02:05 PM   #683
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Got tired of my overnight oats so I converted it into a high protein cookie!

1 scoop whey protein
2 tbsp natural peanut butter
1/4 cup cottage cheese
2 tbsp truvia brown sugar replacement
1 tsp baking powder
1 tbsp chocolate chips (started with 2 but that ended up being too much imo)
Pinch of salt

Macros:

431 calories
43g protein
45g carbs
20g fat

fucking delicious!
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Old 10-14-2025, 02:07 PM   #684
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One cookie is 430 calories ?!!!! That’s almost a costco dog.
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Old 10-14-2025, 02:08 PM   #685
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Holy where are all the calories coming from? the salt?
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Old 10-14-2025, 02:09 PM   #686
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It's a meal replacement and it's HUGE lol. Also keeps you full with all the protein.

All of my meals (4 per day) I aim for 450-500 max.

You can split it into multiple cookies but there's no fun in that
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Old 10-14-2025, 02:11 PM   #687
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Holy where are all the calories coming from? the salt?
He forgot the secret ingredient. Cocaine.
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Old 10-14-2025, 02:14 PM   #688
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Also, the first version I made was 632 calories haha. That was obviously way too much, hence the truvia/stevia and half of the recommended chips.
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Old 10-14-2025, 03:15 PM   #689
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Do you guys workout when you are feeling unwell? I have covid symptoms right now and I've chosen to not exercise because I'm so tired.
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Old 10-14-2025, 03:27 PM   #690
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Obviously don’t push it. You got two kids and a shangahinese wife. That’s basically 6 kids in total. They can’t afford to let you die.

Hope you feel better soon bro.
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Old 10-14-2025, 03:41 PM   #691
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If I am well enough, I still try to do a certain amount of light exercise even if I don't feel too well. A lot of times, I find that if I can get my circulation going, I tend to feel better / recovery faster.

Also, I am a total believer in sun + outdoor therapy. We're gonna be having some really good fall weather today and tomorrow, so dress warmly, and head out for a walk in the sun. It'll probably do you some good.
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Old 10-14-2025, 04:08 PM   #692
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First few days of symptoms, I don't. My body is under attack so the best things I can do are rest, drink fluids and let my body fight its battle.

I usually won't return to the gym until the day after I start feeling better. That's when I usually have sufficient energy to sweat more, hydrate more and circulate more.
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Old 10-14-2025, 04:15 PM   #693
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Everyone is different I feel. Personally, I give myself time to rest and find that my recovery is faster that way. If it's minor, I might get a quick gym session in but I know it'll just tire me out even more which means I'll end up spending more time in recovery.
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Old 10-14-2025, 04:24 PM   #694
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Also, I am a total believer in sun + outdoor therapy. We're gonna be having some really good fall weather today and tomorrow, so dress warmly, and head out for a walk in the sun. It'll probably do you some good.
very much this. When you are outdoors, the high concentration of fresh oxygen you breath in will help kill bacteria and make you recover faster. take some big deep breaths outside and it should improve your crummy condition
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Old 10-14-2025, 05:31 PM   #695
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Do you guys workout when you are feeling unwell? I have covid symptoms right now and I've chosen to not exercise because I'm so tired.
Don't be that guy.

I give death looks and have told guys off for coming to the gym with a cold, it's a selfish act.

Why should the rest of the gym get sick because some bastard can't take a few days off while sick?

If I'm sick I stay home until symptoms are gone, and this is coming from someone in the gym 5 days a week.

I agree with Traum, go get some sun outside, very much a firm believer of Vitamin D via sun therapy. There's a reason why we rarely get sick in the summer, I've even noticed when taking a winter sun vacation and heading down with a slight cold, it's literally gone within a day of tanning in the sun.
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Grow up fuckin Peter Pan and get a good nights rest.
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Old 10-14-2025, 05:47 PM   #696
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Don't be that guy.

I give death looks and have told guys off for coming to the gym with a cold, it's a selfish act.

Why should the rest of the gym get sick because some bastard can't take a few days off while sick?

If I'm sick I stay home until symptoms are gone, and this is coming from someone in the gym 5 days a week.

I agree with Traum, go get some sun outside, very much a firm believer of Vitamin D via sun therapy. There's a reason why we rarely get sick in the summer, I've even noticed when taking a winter sun vacation and heading down with a slight cold, it's literally gone within a day of tanning in the sun.
I actually got sick in July. Lasted 4 days until the symptoms were noticeably gone.

And yes, I got if from the gym
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Old 10-14-2025, 06:49 PM   #697
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Old 10-14-2025, 06:58 PM   #698
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Don't be that guy.

I give death looks and have told guys off for coming to the gym with a cold, it's a selfish act.

Why should the rest of the gym get sick because some bastard can't take a few days off while sick?

If I'm sick I stay home until symptoms are gone, and this is coming from someone in the gym 5 days a week.

I agree with Traum, go get some sun outside, very much a firm believer of Vitamin D via sun therapy. There's a reason why we rarely get sick in the summer, I've even noticed when taking a winter sun vacation and heading down with a slight cold, it's literally gone within a day of tanning in the sun.
Not heading to the gym, just wondering about doing some rowing/running at home, and calisthenics. I usually stand at my desk for work, but I was so fatigued I had to sit down today, so probably not.
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Old 10-14-2025, 09:33 PM   #699
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Go make your wife sick as payback for her frivolous spending !
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Old 10-14-2025, 09:38 PM   #700
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just rest up man.

its that time of the year. im starting to hear alot of coughing and sniffling in the sauna . i remember one time i over heard these guys saying theyre here to sweat off a fever. i completely lost it on them!
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