Custom Bats Cricket Forum
General Cricket => Cricket Training, Fitness and Injuries => Topic started by: Wozaboxa on January 14, 2020, 10:21:59 PM
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My fitness at the moment is pretty poor due to having a bit of a f**k it year due to having a scare with the Big C, basically living life to the fullest and now I'm suffering because of it athletically. However I'm trying to do a bit more (running etc..) to improve this, I don't want to go to the gym and bore myself to death, if I had a specific plan or set of exercises geared towards cricket (mainly batting) it would give me that extra motivation.
Has anyone got a plan they use and would be willing to share?
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100 push ups 100 squats a day plus flexibility yoga. I go with any video I could find on YouTube plus some core exercises at home. Well that's what I am doing at moment.
Try fresh carrot and beetroot juice squeezed at home 50:50 ratio. Heard it does help in Cancer
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Hope all's well mate, scary business that!
I consider myself pretty active and fit for 42, but I need to shed some weight pre-season. Batting wise I'd consider looking to work on core strengthening and leg work for power, but also balance and flexibility exercises too. Couple this up with some cardio, internal training or high interval stuff for fat burning/general fitness.
If its just shedding pounds then diet is really important obviously. I just cut the sugary rubbish, sat fast and booze as much as poss for a while and exercise.
If you'd rather not hit the gym then there's plenty you can do at home. I've got in shape before by doing various at home workouts like T25 or similar.
Ultimately getting professional advice will always give better results and will shorten time taken to reach goals. Will also ensure proper form etc to minimize chance of injury too.
Good luck mate
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Think I may have to build myself up to 100 push ups and sit ups!
Thanks for the juice recommendation.
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Hope all's well mate, scary business that!
I consider myself pretty active and fit for 42, but I need to shed some weight pre-season. Batting wise I'd consider looking to work on core strengthening and leg work for power, but also balance and flexibility exercises too. Couple this up with some cardio, internal training or high interval stuff for fat burning/general fitness.
If its just shedding pounds then diet is really important obviously. I just cut the sugary rubbish, sat fast and booze as much as poss for a while and exercise.
If you'd rather not hit the gym then there's plenty you can do at home. I've got in shape before by doing various at home workouts like T25 or similar.
Ultimately getting professional advice will always give better results and will shorten time taken to reach goals. Will also ensure proper form etc to minimize chance of injury too.
Good luck mate
Weirdly a mate of mine has the T25 and offered it to me, think I'll give that a go as I'm working from home a fair bit at the moment. Thanks mate.
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No probs. I did it when I was relatively fit but needed to trim down and wasn't a member of a gym. Along with a sensible diet it worked, but it's not as easy as you'd think easy. Although only 25 mins at a time it's a commitment too, as its every day pretty much. Well worth it tho as it does work if you're strict with yourself.
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It's got to be diet first. See if you can go vegan for the next 6 months + last meal by 6:00 pm followed by breakfast after 8:00 am next day.
I do high intensity running on the treadmill (very high incline + high speed) for around 5 mins, 2 -3 sets.
This is followed by light weights. You can make a schedule for this.
I close my session with skipping rope workout (count of ~500 jumps).
This has helped me immensely with my strength, flexibility and endurance.
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I love T25 and insanity. They are excellent for cardio. In particular improve core and agility - which helped in my fielding in the circle.
However, you got to hit the gym and weights to improve strength. Not saying go heavy but some weight training will help
Treadmill running is good too but prefer T25 over running as its less repititive
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It's got to be diet first. See if you can go vegan for the next 6 months + last meal by 6:00 pm followed by breakfast after 8:00 am next day.
I do high intensity running on the treadmill (very high incline + high speed) for around 5 mins, 2 -3 sets.
This is followed by light weights. You can make a schedule for this.
I close my session with skipping rope workout (count of ~500 jumps).
This has helped me immensely with my strength, flexibility and endurance.
Mind me asking why you are suggesting veganism?
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As much as I can see the benefits of going Vegan (excessive trumping aside) I just can't do it, I'll never be pushing for a test place so I'll still be having a bit of cheat on the weekend, nothing mental but I will go Mental if I don't go out and socialise, I don't drink at home and only have beer if I'm in a pub which is only 1-2 times a month. Sugar and rubbish like that is being kicked out completely but with two kids there is always that temptation in the house!!
So Far I have the T25 that I'll do, I am doing the couch to 5k also. I have a set of Kettle bells too, although not heavy weights I do have a few, I think I'll scour youtube for some kettle bell workouts.
Thanks all for the advice and tips.
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Mind me asking why you are suggesting veganism?
Within a week of moving to ONLY plant based diet, I lost 4 kilos, felt 10 kilos lighter. I got quicker on my feet. Same portion sizes..
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In terms of cricket specifics you want to build up cardio and core strength. Personally I'd be running 5x a week, because LISS cardio burns more calories than HIIT does because you can go for longer doing LISS and often people don't do HIIT right and therefore don't get the benefit. You want to be doing an absolute minimum of 20 mins cardio daily, be that walking uphill running climbing stairs etc etc. In terms of working out, t25 is decent from what I heard. Kettlebells are also pretty good for a full body workout, if I were you I'd get to a gym and focus on compound movements - squat bench deadlift, as they recruit the most muscle groups and therefore give you the best bang for your buck. There are plenty of free programs on the Internet which are fairly good, but also if you join a gym often they will give you a personal exercise plan free. May be worth looking into.
With regards to diet. There is absolutely no scientific evidence to suggest that veganism is a cleaner or healthier way of living. If anything the science suggests that vegan diets are lacking in protein. So don't worry if you don't want to go vegan.
Ultimately its calories in vs calories out. If you burn more than you eat, you'll get leaner and vice versa.
I will say however, try to stick to clean foods such as lean protein lots of veg and complex carbs such as brown rice. This will help you lower your caloric intake too.
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Within a week of moving to ONLY plant based diet, I lost 4 kilos, felt 10 kilos lighter. I got quicker on my feet. Same portion sizes..
Out of interest, what are you substituting your meat based protein too? what about milk etc...
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Within a week of moving to ONLY plant based diet, I lost 4 kilos, felt 10 kilos lighter. I got quicker on my feet. Same portion sizes..
Fair enough and congratulations on the weight loss and finding something that works for you. However, the reason you've lost weight isn't because you've switched to a plant based diet. It's because you've found a way to lower your caloric intake. Calories in vs calories out is king when it comes to weight loss. Also, the feeling lighter on your feet is to do with the weight loss, not the vegan diet. 4 kilos in a week is predominantly water weight as well, due to a reduction in carbohydrates in your system you will hold onto less water. Probably contributed to you feeling much better too.
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In terms of cricket specifics you want to build up cardio and core strength. Personally I'd be running 5x a week, because LISS cardio burns more calories than HIIT does because you can go for longer doing LISS and often people don't do HIIT right and therefore don't get the benefit. You want to be doing an absolute minimum of 20 mins cardio daily, be that walking uphill running climbing stairs etc etc. In terms of working out, t25 is decent from what I heard. Kettlebells are also pretty good for a full body workout, if I were you I'd get to a gym and focus on compound movements - squat bench deadlift, as they recruit the most muscle groups and therefore give you the best bang for your buck. There are plenty of free programs on the Internet which are fairly good, but also if you join a gym often they will give you a personal exercise plan free. May be worth looking into.
With regards to diet. There is absolutely no scientific evidence to suggest that veganism is a cleaner or healthier way of living. If anything the science suggests that vegan diets are lacking in protein. So don't worry if you don't want to go vegan.
Ultimately its calories in vs calories out. If you burn more than you eat, you'll get leaner and vice versa.
I will say however, try to stick to clean foods such as lean protein lots of veg and complex carbs such as brown rice. This will help you lower your caloric intake too.
Top advice. Hardest bit is just kicking this all off I suppose.
Thanks Mate.
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https://www.nature.com/articles/s41398-019-0552-0 (https://www.nature.com/articles/s41398-019-0552-0)
Interesting research summation on vegan benefits proven or unproven
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Another tick from me for plant based eating. I lost a bit over 2 stones from September to Christmas with zero Cardio training. I actually estimate ive lost 3 stones of fat and gained 1 in muscle. All my key lifts are up, deadlifting nearly 3 times my bodyweight. Digestion is better. Feel more energetic. So much more flexible
Im currently on Pescatarian diet, so plants and fish, but planning to go back to Vegan from March.
I think people generally believe what they want to believe when it comes to diet. If people like eating Steak and Cheese they will find some literature online that makes them comfortable eating them.
When in reality farmed red meat and dairy are absolutely horrendous for your blood pressure and heart health.
When it comes to exercise, aswell as enough cardio to fulfill your role in the team I would recommend thinking about exercises specific to your role. For example - a keeper may benefit from different types of weighted squats, explosive power from the legs etc.
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Another tick from me for plant based eating. I lost a bit over 2 stones from September to Christmas with zero Cardio training. I actually estimate ive lost 3 stones of fat and gained 1 in muscle. All my key lifts are up, deadlifting nearly 3 times my bodyweight. Digestion is better. Feel more energetic. So much more flexible
Im currently on Pescatarian diet, so plants and fish, but planning to go back to Vegan from March.
I think people generally believe what they want to believe when it comes to diet. If people like eating Steak and Cheese they will find some literature online that makes them comfortable eating them.
When in reality farmed red meat and dairy are absolutely horrendous for your blood pressure and heart health.
When it comes to exercise, aswell as enough cardio to fulfill your role in the team I would recommend thinking about exercises specific to your role. For example - a keeper may benefit from different types of weighted squats, explosive power from the legs etc.
I do love Steak and cheese hahaha!
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Another tick from me for plant based eating. I lost a bit over 2 stones from September to Christmas with zero Cardio training. I actually estimate ive lost 3 stones of fat and gained 1 in muscle. All my key lifts are up, deadlifting nearly 3 times my bodyweight. Digestion is better. Feel more energetic. So much more flexible
Im currently on Pescatarian diet, so plants and fish, but planning to go back to Vegan from March.
I think people generally believe what they want to believe when it comes to diet. If people like eating Steak and Cheese they will find some literature online that makes them comfortable eating them.
When in reality farmed red meat and dairy are absolutely horrendous for your blood pressure and heart health.
When it comes to exercise, aswell as enough cardio to fulfill your role in the team I would recommend thinking about exercises specific to your role. For example - a keeper may benefit from different types of weighted squats, explosive power from the legs etc.
I think you are right regarding people believe what they want to believe, but I cannot disagree strongly enough with your comment about meat and dairy being 'horrendous' for you. There is no evidence that meat and dairy up your absolute risk of mortality or cardiovascular complications. There was a study of 51,000 people done in Japan that found absolutely no increased risk when consuming moderate amounts of meat (up to 3 oz a day). Ultimately as I've said, calories in calories out is what causes you to lose weight. I'm not saying Mcdonalds has the same nutritional value as a salad either. I'm just saying that ultimately it does not matter if you are vegan, pescatarian, vegetarian etc etc. It's about finding something that is sustainable and works for you rather than scare mongering one way or the other.
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https://www.nature.com/articles/s41398-019-0552-0 (https://www.nature.com/articles/s41398-019-0552-0)
Interesting research summation on vegan benefits proven or unproven
Interesting. But, it's incredible easy to make the research fit an agenda.
Case in point:
https://annals.org/aim/fullarticle/2752328/unprocessed-red-meat-processed-meat-consumption-dietary-guideline-recommendations-from (https://annals.org/aim/fullarticle/2752328/unprocessed-red-meat-processed-meat-consumption-dietary-guideline-recommendations-from)
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Have a watch of The Gamechangers on Netflix (https://gamechangersmovie.com/) - certainly makes you think about the benefits of veganism. Not that I'm going to go that way, I'm eating less meat than I did.
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Have a watch of The Gamechangers on Netflix (https://gamechangersmovie.com/) - certainly makes you think about the benefits of veganism. Not that I'm going to go that way, I'm eating less meat than I did.
I was waiting for someone to bring this up. Game changers is totally and wholeheartedly rubbish. It is a propaganda film that uses really underhanded tactics, such as creating false dichotomies, logical fallacies and it also cherry picks studies and misreports their findings, in order to further its own agenda of veganism (the director owns a vegan protein company - James Cameron).
I'm not saying veganism is a bad thing. I absolutely don't think it is at all, I think it's great for the environment and I also thing that if you can make it work for you then great. I just have a real problem with crappy misinformation being put out there.
Watch this video on it if you want to know how I've got to this opinion:
https://youtu.be/R6Ju_HdWB0Y
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I think you are right regarding people believe what they want to believe, but I cannot disagree strongly enough with your comment about meat and dairy being 'horrendous' for you. There is no evidence that meat and dairy up your absolute risk of mortality or cardiovascular complications. There was a study of 51,000 people done in Japan that found absolutely no increased risk when consuming moderate amounts of meat (up to 3 oz a day). Ultimately as I've said, calories in calories out is what causes you to lose weight. I'm not saying Mcdonalds has the same nutritional value as a salad either. I'm just saying that ultimately it does not matter if you are vegan, pescatarian, vegetarian etc etc. It's about finding something that is sustainable and works for you rather than scare mongering one way or the other.
I wont go into the tit for tat against dairy and farmed meat on this page as its not really the place for it. I know that I feel alot better for not eating it, thats all that really matters. And if someone had told me that 2 years ago I wouldn't have believed them.
Correct. Calories are the main thing of you simply want to lose weight.
This wasnt my sole agenda however, it was more about a much healthier lifestyle, better gut health, longevity etc.
I dont think you will find anyone who has been Vegan for longer than a month that doesnt feel in better health, with fat loss as a pleasant side effect
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Think I may have to build myself up to 100 push ups and sit ups!
Thanks for the juice recommendation.
Try doing 10 push ups 10 body squats as 1 set without rest. then rest to catch your breath. I try to get 100 done with 4 or 5 set at once.
Veganism is rubbish as it's full of soya that is no good in your case. Unless you good do veganism Indian style where lentils and vegs are cooked as primary food.
As dairy try find local farm where you could buy raw milk. I am lucky to have farm local to me where I buy my milk. But you should limit your dairy. You can make paneer(cheese) out of raw milk that is sufficient source of protein.
I will cut out eating out all together as everything is cooked in vegetable oil that has no nutrition value at all but synthetically produced. Cook your food in pure butter. PM if you interested in case you wanna make your own butter it's very simple.
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I wont go into the tit for tat against dairy and farmed meat on this page as its not really the place for it. I know that I feel alot better for not eating it, thats all that really matters. And if someone had told me that 2 years ago I wouldn't have believed them.
Correct. Calories are the main thing of you simply want to lose weight.
This wasnt my sole agenda however, it was more about a much healthier lifestyle, better gut health, longevity etc.
I dont think you will find anyone who has been Vegan for longer than a month that doesnt feel in better health, with fat loss as a pleasant side effect
Again I have no problem with veganism if it is sustainable for you individually. I disagree that everyone feels better on a vegan diet, you may do and that's great. Anyhow, my initial point was that the OP needs to hop onto any diet that will make it easier to stick to a caloric limit. And to throw in some cardio to help his performance
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My fitness at the moment is pretty poor due to having a bit of a f**k it year due to having a scare with the Big C, basically living life to the fullest and now I'm suffering because of it athletically. However I'm trying to do a bit more (running etc..) to improve this, I don't want to go to the gym and bore myself to death, if I had a specific plan or set of exercises geared towards cricket (mainly batting) it would give me that extra motivation.
Has anyone got a plan they use and would be willing to share?
As someone who survived the big C, I can tell you it’s been a pain for me to get back into shape, even after a couple of years. What has worked for me though, cardio at home about 15mins a day on an elliptical and I go to the gym three times for the week. As someone suggested, I do strictly compound exercises and usually stay at the gym 30-45 mins max. There’s a free app that I use (StrongLifts 5x5) that helps to track your progress and sets your routine for the day. Basically, each time you to the gym you have to complete three exercises and alternates between squats, bench press, over head press, barbell rows and deadlifts. It’s a bit of fun and over before you know it.
Hope this helps...
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https://www.youtube.com/user/KozakSportsPerform/playlists (https://www.youtube.com/user/KozakSportsPerform/playlists) - I do their kickboxing videos on rainy days when I cant go out. Most of the videos use minimum equipment.
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I was waiting for someone to bring this up. Game changers is totally and wholeheartedly rubbish. It is a propaganda film that uses really underhanded tactics, such as creating false dichotomies, logical fallacies and it also cherry picks studies and misreports their findings, in order to further its own agenda of veganism (the director owns a vegan protein company - James Cameron).
James Cameron , producer of the epic poo movie Titanic?
I work out regularly and my body feels so much better when I eat meat. I tried vegan/plant based diet but I never felt like I had enough energy. Also, there is this claim that you can get protein from "peanut butter". Well, peanut butter lacks the amino acids that are present in meat. It was because of absurd claims like that and how I felt, I dropped the vegan diet.
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We gotta remember he mentioned cancer in his life. So due to that his immunity and recovery time will be suffering. We can not suggest him hardcore workouts where his body struggle to recover. I believe he gotta build his stamina, immunity that will help his recovery time. There start with basic workout and diet.
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My fitness at the moment is pretty poor due to having a bit of a f**k it year due to having a scare with the Big C, basically living life to the fullest and now I'm suffering because of it athletically. However I'm trying to do a bit more (running etc..) to improve this, I don't want to go to the gym and bore myself to death, if I had a specific plan or set of exercises geared towards cricket (mainly batting) it would give me that extra motivation.
Has anyone got a plan they use and would be willing to share?
Kettle bells.
Long time ago, there was a discussion in this forum about kettle bells and cricket fitness. Kettle bell training was the best program to start my fitness training. It helped me develop strength and endurance without killing myself. It is an easy program to start, you need minimal equipment, and you can do it in your house.
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I believe he gotta build his stamina, immunity that will help his recovery time. There start with basic workout and diet.
Kettle bells are a great option for those goals.
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Kettle bells.
Long time ago, there was a discussion in this forum about kettle bells and cricket fitness. Kettle bell training was the best program to start my fitness training. It helped me develop strength and endurance without killing myself. It is an easy program to start, you need minimal equipment, and you can do it in your house.
This is what I'm after, do you have a set work out program for it? I have a set of Bells so this is Ideal.
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As someone who survived the big C, I can tell you it’s been a pain for me to get back into shape, even after a couple of years. What has worked for me though, cardio at home about 15mins a day on an elliptical and I go to the gym three times for the week. As someone suggested, I do strictly compound exercises and usually stay at the gym 30-45 mins max. There’s a free app that I use (StrongLifts 5x5) that helps to track your progress and sets your routine for the day. Basically, each time you to the gym you have to complete three exercises and alternates between squats, bench press, over head press, barbell rows and deadlifts. It’s a bit of fun and over before you know it.
Hope this helps...
I'll check this out thanks.
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This is what I'm after, do you have a set work out program for it? I have a set of Bells so this is Ideal.
This is easy to start. Listen to your body and calibrate the intensity up or down as you need. I just kept it easy and simple. Once I felt strong, I increased intensity.
https://www.amazon.com/Kettlebell-Simple-Sinister-Revised-Updated-ebook/dp/B07ZQKWMKR/ref=sr_1_1?keywords=kettle+bell+training+pavel&qid=1579113867&sr=8-1 (https://www.amazon.com/Kettlebell-Simple-Sinister-Revised-Updated-ebook/dp/B07ZQKWMKR/ref=sr_1_1?keywords=kettle+bell+training+pavel&qid=1579113867&sr=8-1)
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I'd keep it very simple mate.
1. Gym, strength, resistance training (i personally hate cardio at the gym, I'd rather go running or ride my bike) but if you want to run on a treadmill then thats up to you.
2. walk! get your steps up, take the stairs. you can lose weight without going to the gym if you walk enough and track your calories.
3. use my fitness pal to track your caloric intake. I would suggest you use a calculator to get an idea for how many calories you can eat. Its really easy. most barcodes scan into it. Plenty of online calorie calculators, but don't starve yourself, or you will fail (i tend to lose weight at around 2400 cal per day, but I'm a big unit, so my total daily expenditure is high).
Another trick I've learned is to add up your daily calories eg. 2000x7 days= 14000 for the week. this way if you come under 2000 on one day you can 'bank' these extra calories for the weekend if you like a beer. this keeps you in a deficit while still being able to enjoy things you like.
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@Admin, can we potentially split the thread in two one about the exercise recommendation and one about diet? To me personally, the diet discussion is masking the exercise discussion, which is what the OP asked for.
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@Admin, can we potentially split the thread in two one about the exercise recommendation and one about diet? To me personally, the diet discussion is masking the exercise discussion, which is what the OP asked for.
They sort of go hand in hand, exercise without diet can be fruitless. plus it seems to have calmed down now anyway.
A big heartfelt thanks to all who have contributed to the discussion.
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I'd keep it very simple mate.
1. Gym, strength, resistance training (i personally hate cardio at the gym, I'd rather go running or ride my bike) but if you want to run on a treadmill then thats up to you.
2. walk! get your steps up, take the stairs. you can lose weight without going to the gym if you walk enough and track your calories.
3. use my fitness pal to track your caloric intake. I would suggest you use a calculator to get an idea for how many calories you can eat. Its really easy. most barcodes scan into it. Plenty of online calorie calculators, but don't starve yourself, or you will fail (i tend to lose weight at around 2400 cal per day, but I'm a big unit, so my total daily expenditure is high).
Another trick I've learned is to add up your daily calories eg. 2000x7 days= 14000 for the week. this way if you come under 2000 on one day you can 'bank' these extra calories for the weekend if you like a beer. this keeps you in a deficit while still being able to enjoy things you like.
*Dips cap* tremendous!
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Watch this video on it if you want to know how I've got to this opinion:
https://youtu.be/R6Ju_HdWB0Y
Great video!
They also talked about the peanut butter BS that's peddled by vegans which is qualitatively not the same protein as meat. Loved it!
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Great video!
They also talked about the peanut butter BS that's peddled by vegans which is qualitatively not the same protein as meat. Loved it!
Glad you enjoyed it. Those two are brilliant and always back their opinions with science, unlike that vegan propaganda garbage that was game changers