Fightthefire

Hi so my friend is a vegetarian and I've recently been able to get him to come workout with me and he wants to eat heathier. I'm not sure how to help him with his food but I'd like some tips! We're college students so meal prep is essential too! Any recipes would also be greatly appreciated

Okay first holy oh my god how have I not heard of Alex Viada before?????? Second, thank you for posting! I've read the article and it's very intresting and a good read. and basically if you want to do two very different things, in the article it talks about lifting and running, try to find something that's similar about them and get better at that so it can help both of the things? (Oh and also start slow before going fast!) I think it did a bad job of explaining it but the article is linked so you can read it for yourself!

Ha when I go over across the water to Seattle I'm always at a sticker shock! Everything is so expensive in cities!

Oh man that sounds awesome!

I've been lifting for about maybe a year now? I started in my junior year of high school for P.E credits and it's just stuck. So what your saying is to stick with lifting and drop everything else? If anything I'm gonna try out some more calisthenics because it'll fit my schedule better and I love the idea of being able to do everything with my body but I'll still be lifting cause you never know what'll walk into the ER and I want to be prepared for everything!

I'm not sure where to post this but assassins are pretty savvy at getting around places and rock climbing is pretty beast and I was wondering if anyone has any experience with it? I wanna try it out and incorporate it into my week, something fun and to destress to

There's a lot of pull up bars out there, any idea on which one I should get? I want it to be multi personal, meaning I'll be able to do the different variations of pull ups with it. I'm in an apartment so I need somethin that won't damage the walls or the doorframe ect.

Hey guys! firstly, thank you so much for all of the welcoming and kind messages! You've all given me great advice and some I've taken in and some I've disregarded, but more on that in a minute, it's not a bad thing, I promise. that being said my schedule had changed. For school, work and workouts as well. When I first wrote this I was only going to be going school twice a week in the afternoons, but I've made a smart decision in regards to my education. I've decided to take a quarter off of the prerequisites and take a quarter to become a certified nursing assistant. As a CNA I'll be earning more money than I am at my current job and it would give me a leg up in interviews in a few years after I complete nursing school. (I'm not even in nursing school yet mind you, I'm a college freshman and will be starting the prerequisites to the nursing program in the winter quarter.) With this change, I am now going to school from Tuesday to Friday and working when I can on the weekdays and weekends. I am also going to be quiting my current job in about a month when I am able to start working as a CNA, my reasoning you've read above. This also means I am riding my bike less, which I think is a good thing, often when I tired working out after getting home I would use the excuse of riding my bike as a workout rather than the strength training and kickboxing drills that ARE my workouts. I was making excuses and I could tell immediately! As for my lifting im now at a squat PR of 230, bench press of 250 and a deadlift of 295, this is incredible! I can't believe I can lift this much! It's like more than 2 of me! And my weight it up! I'm currently at 104, about 4 lbs heavier than I was a few weeks ago. Now here's the thing, I've never been heavier than 105. I have always been tiny. And I am gaining more weight. And it is glorious. Truly, this is amazing, I'm eating heathy food instead of crap, I'm working out and getting good grades in college when in high school my highest grade was a low A and I'm putting on weight and I feel great. also to those of you that suggested a full body workout, what do you suggest? In my weight lifting class in high school, which is when I started lifting, we always did our lifts by parts of the body each time we were in the weight room, not this compound full body stuff. food's been the same, just pop it in the crockpot, set the time and do homework, chores, or go to class and return to a hot meal. Boom! as for my bag work, I've been looking into switching it up and looking into different combos as to keep things interesting and not so repetitive that I get sloppy. as for my runs with my dog? They've turned into more of a walk than a run, I figured if I spent all this time on my feet, running to class when I'm late cause I over slept (kidding haven't been left yet) ive started just noticing the little things about my neighborhood like how my dog likes to roll around in the wet dew and how the air smells when it'll rain later that day, I love that smell it reminds me of home, growing up in Washington state it grows on you too. So that's an update for you, I've decided to scale back a bit, switch things up and ask for help. I know the challenge hasn't started yet but I'm confident that this challenge will go well!

Thank you!

Guten Tag! Haha

Awww hello! Such a cutie

Thank you you're so kind

So last challenge I went in as an assassin but recently I've started getting into kickboxing so I was wondering if I can do this next 4 week challenge as a monk? Or at least as a recruit? My YMCA has a kickboxing class once a week on Fridays and I've been going to it for a while now, I'll put the rest of my workout and diet below and you guys can tell me where I'm better suited but I'm going to be primarily focusing on kickboxing! My workout regime: every morning: a mile run/walk with my dog every afternoon I'm doing bag work lifting x3 a week doing sprints and foot drills x4 a week during my mile with my dog and am adding another set each week + other plyometrics Weeks 1-2 6 sec sprint; 54 second recovery x 4 8 sec sprint; 52 second recovery x 4 Weeks 3-4 8 sec sprint; 52 second recovery x 4 10 sec sprint; 50 second recovery x 4 12 sec sprint; 48 second recovery x 2 Weeks 5-6 12 sec sprint; 48 second recovery x 4 14 sec sprint; 46 second recovery x 4 16 sec sprint; 44 second recovery x 4 Ect. Perform each exercise once = one set, there and back on a 15-20-foot line or ladder. (Or by 15 foot markers I take a ladder with my on my sprinting days, it was like 20 bucks on Amazon but you can shop around, they can go for not much. If not just take two rocks as markers. You do you.) No rest between each exercise. Only rest after completing all 5 exercises for 60 seconds. Plyometrics A. Box Jumps 1 (24 inch box, I use a set of stairs); 4 sets of 10 reps; Rest: 15 seconds *Add 4 reps every week. (Ayyyee Parkour reference) B. Box Jumps 2 (tall as possible); 4 sets of 6 reps; Rest: 60 seconds *Add height to the box every week. C. Drop Jump; 4 sets of 6 reps; Rest: 60 seconds Afternoon bag work workout: Bag Drill Tempo #1: 5 rounds (3 minutes a piece with 60 seconds between rounds) Focus on a few combinations within each round. Finish the last 30 seconds of each round going all out (no set combination being practiced). Punch as hard and as fast as possible with straight left and right punches. Bag Drill Tempo #2: 5 seconds fast and hard straight rights and lefts; 5 seconds rest. Repeat for 3 minutes, then 60 seconds rest. Continue for 3 rounds. Or 10 seconds of assorted punches thrown at full speed/power; 5 seconds rest. Repeat for 3 minutes, followed by a 60-second rest. Repeat for 3 rounds or more Lifting (pull days are mondays, push days are Wednesdays and leg days are Fridays) First 4 weeks 70%- 90% 1RM Pull day Deadlift 5x5 Row 3x12 Weighted pull up 3x12 One arm dumbbell row 3x12 Push day Bench press 5x5 Dumbbell bench press 3x12 Push up 3x12 Dumbbell overhead press 3x12 Leg day Squat 5x5 Good morning 3x12 Single leg squat 3x12 Second 4 weeks 60-90% 1RM Pull day Trap bar jump 5x3 Row 3x12 Pull up 3x12 One arm dumbbell row 3x12 Push day Bench press 5x3 Medicine ball chest pass 3x12 Plyo push up 3x12 Floor press 3x12 Leg day Explosive box jump (24 in) 5x3 Box jump 3x12 Depth jump 3x12 Single leg box jump 3x12 after all 8 weeks have been completed I restart with new 1RM so everything is imporoving and isn't stagnant. As for my diet it might seem like it's heavy on the calories but I'm only 98 pounds and my goal weight is 115-120 it may not seem like much but anyway I'm pullin in around 3,000 calories. All heathy food. And all easy college recipes. All you need is a crockpot and a blender. Sundays/Thursdays are my meal prep days so that means that Saturday and Wednesday nights are when I start "cooking". For breakfast I have a protein shake, nothing special. Lunch: is what I call the bacon chicken classic. It's 4 servings so I make one batch on Saturday night and another on Wednesday. 1 lb cubed chicken breast 1/3 lb chopped bacon 1 small white onion thinly sliced 1 tsp cumin 1 tsp garlic powder Salt Pepper 2 tsp chipotle sause Cals 594 carbs 1.8g fat 37.7g protein 56.2g Another protein shake in between my two lunches, shaker, just the powder and water lunch 2: the no knife 4 servings again 4 boneless chicken breasts 1 can black beans 1 can corn Salsa 8oz shredded cheese 679 cals carbs 50g fat 35g protein 45.8g Pre workout shake, nothing but a cup of protein powder and water in a shaker bottle Post workout is a little fuller 16oz whole milk 1.5 cup protein powder handful of strawberries handful of spinach 1/2-1 cup Quaker Oats cals 732 carbs 78g fat 21g protein 58g dinner is a simple affair, this recipe makes 6 serving so I only make this once a week. (As for my eating on the weekends it's what I can find around the house, but it's all fresh fruit and veg, good source of meat and some carbs like oatmeal or potatoes, they aren't cheat days but just days where I don't have to plan out.) dinner the classic crock pot roast 3lb Chunk roast 1 lb Yellow potatoes 1 lb carrots 1 cup thinly scliced Onions wedges 3 cloves Garlic, crushes 1 teaspoon Salt 1/2 teaspoon black pepper 2 teaspoon Vegetable oil 1 can Cream of mushroom soup 1 teaspoon Bouillon granules 2 teaspoon Worcestershire sause cals 536 carbs 28.4g fat 20.2g protein 57.4g thats all folk, nice meeting you! sorry this is so long!

Any tips for a six minute mile? I'm really close but I'm just not able to shave off that last few minutes (I'm at ~8 minutes rn) thanks!

I bike everywhere, work a few days a week (in the mornings mind you so the latest I get off would be 1:30 on some days others it's at 11:30 or even 11) and go to school only two days a week (still going full 15 credits) , (master scheduler aren't I? Haha) so I've made sure I'm carving out a schedule where I can balance work, school and fitness