Slight cut + two protein shakes a day + adjustable dumbbells + cardio + an electric razor = whatever you see here.

The timeframe might be a bit misleading, since these weren’t meant to be “before and after” pictures, but I saw the old one in my phone and thought, “Damn. Maybe those days feeling hungry and waking up early for cardio really did made a difference.”

Dare I ask to have 30+ grams of protein in my morning oats and have it taste good! I've tried many things: adding a scoop of protein powder (tastes bad), adding lots of nuts/seeds (too much fat for my macros), and mixing 1/2 oats and TVP. I love the idea of TVP: it takes on the flavor of the oats and the macros are immaculate! BUT the texture is way too chewy.

Recipes online with oats and TVP are scarce and all very similar. Then... I tried adding TVP to a blended oats recipe I already love. Just follow the recipe as is, but first blend the oats and TVP into a dry powder (the finer the better) then add the other ingredients. The texture is practically identical to blended oats and the macros are perfect!

This feels like a TVP hack that I have not seen before and transformed my breakfast. I had to share.

Back on Deadlifts for the first time in months - and yes they need some work

This is why videoing your sets is highly beneficial

I know that under heavier loads my knees extend faster than my hips, increasing the demand on my hip extensors and spinal erectors to complete the pull. So you’ll see my hips come up a bit faster than everything else under heavier loads

So what I need to work on here primarily is my bracing and building tension in the bottom position. Maybe include some paused and/or deficit pulls

It wasn’t really essential for me to be pulling 180kg here after months of zero pulling at all but I couldn’t help testing where I was at with it.

So quite a bit of work with lighter loads to do before I’m adequately pulling that weight again but luckily I only DL for fun.

Record and assess your sets!

I've been a vegetarian for more than 15 years, and a vegan for 1 year. I put effort into keeping up with strength training and nutrition and I've never felt so great. But one of my fears is getting osteoporosis as I age. (I am currently in my mid 30s). I try to eat things like kale and fortified soymilk every day, frequently eat tofu, and take a multivitamin. But I'm worried about all the warnings I hear that plant calcium isn't enough, and how foolish and regretful I'll feel if something bad does happen. Especially since while I put a lot of effort into healthy eating I do admit I just don't have the willpower to track and minimax everything I eat. I also probably don't eat the quantity of greens that I should because eating large portions is kind of draining.

Are there any menopausal/post menopausal women here who have been a vegan for at least a decade or more? Have you had any concerns with your bone density?

(I know this is technically not a fitness question, but in the regular vegan sub people aren't too concerned about health and I know one of the keys to osteoporosis prevention is strength training- which almost everyone in this sub does.)

same as title

Confused about the Rice Protein Powder by Naked Nutrition. The sticker on the tub says 10g of protein per 2 scoops (30g). The website says 25g. Which one is most likely to be wrong?

I did 32:15 which is my best time ever but I had to push through way too much knee pain to get that time. I absolutely need to get on a regular running schedule instead of killing myself once a month with a race, but it was fun despite it looking like I'm about to cry

24M here. Currently at ~11.5% BF (started at 21+% five months ago) cutting down to 8-8.5% BF for the love of the game. The whole 20 weeks was a breeze and I barely felt like I was 'starving myself' until 4-5 days ago when something hit me like a brick.

I felt like a shell of myself; subtle hunger throughout the day, fatigue, brain fog, trouble getting out of my chair etc. Caffeine ain't helping. I skipped the gym today and lowkey ate 600kcals more than usual for the first time in months lol.

Should I reduce my deficit to around ~300kcal instead ~500kcal from next week? I am losing around 400 grams/1 pound of fat per week on an average right now which I thought was a decent rate but I guess one should re-adjust when they're already diced. I just have 2kg/5lbs more to lose.

I would like to know how much soy protein is safe to eat for long term.

I know a lot of people (both vegan and non-vegan) avoid “too much” fat in their diets. They’ll eat nuts, seeds, and avocado, but to actually focus on fat as the primary macronutrient seems to be uncommon.

I’ve been vegan for 9 years, and have spent the past year eating a high-fat, moderate protein, and low carb diet.

I target 1500 kcal per day.
-50% fat
-30% protein
-20% carb

I do CrossFit 5x/wk, and yoga twice per month. I average 12k steps per day.

In January 2025, I set out to reduce body fat. I have since reduced my body fat by 50lbs, and I’ve gained 10lbs of muscle mass.

I’m feeling better than ever before!

Fix your machine chest flyes

A better chest fly starts with a better setup.

Get yourself into position, control the eccentric, allow a deep, comfortable stretch, and focus on bringing your upper arms together rather than just moving the handles.
Don’t let the weight dictate your technique.

Prioritise control, consistency and quality reps.
Small adjustments can make a big difference to how you execute an exercise.

Hey all, I (40F) do a lot of cardio. I do intense Latin dance classes three nights per week and cycle for 50-110 minutes 4/5 times per week (in 25-30 minute blocks) to commute. I’m exhausted all the time. How can I keep my energy stable whilst maintaining this schedule?

One thing I’m noticing is that I’m so tired I don’t have the energy to cook or shop, so I skip at least one meal per day, which can’t be great. Any advice on what to eat or strategies?

The price of protein powder is getting more and more absurd by the day.

I have the ability to purchase a 20kg bag of out of date soy isolate for around 50 euro. It went out of date around a month and a half ago.

My question is, does anyone else here stock up on such deals? Nutritionally, since the powder is out of date,would the amino acids in it start "decomposing" (lack of a better word, apologies, English isn't my first language) so at the end it won't be doing a good job with building muscle?

I really wanna purchase 2 bags and be good for awhile,I just need the friendly nudge that all's gonna be okay :)

Like crack climbing in Yosemite.

Yes, in vegan climbing shoes 😀

Keep up the good work y'all! 💪🏼

I'm looking for a 3rd party tested protein powder that checks for heavy metals, label accuracy, and purity. You guys seem to be iffy on Sun Warrior. What are your favorites?

Air fryer sweet potatoes, tempeh and Gusta sausage with sesame dressing and ajvar (the red sauce on the right).

Seasoning blend: TJ’s salmon rub, black pepper, salt, and oregano.

~48g of protein!