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Hey man, thanks for making such an awesome thread. :)

How do you eat to hit all of your macros for the day? Do you do any batching at all, or is there another method you use?

I've just recently gotten into weight lifting again, but I've always had a difficult time measuring exactly what I eat. So for the last 3 weeks, I've been hitting the gym 6 days a week and trying to batch my own food for the week on Mondays.

I'm sure it's too early to see results just yet, but every Monday has been a massive pain in the a$$ so far - I spend about 4-5 hours just making my meals for the rest of the week. I've also never cooked before, so that's probably a big part of it lol. But if there's a more efficient way to be hitting my macros, I'd love if you could share it.

Thanks Chris!
After 3 weeks you should start seeing your first results.
Like tightening of your muscles.(Which means that you're increasing in strength- Myofibrillar hypertrophy)
Gaining size in the muscles (Which means that you pump more water in the muscles but not necessarily gain strength- sarcoplasmic hypertrophy)

They're ofcourse not big yet, but even if your diet stays the same but your workout changes you should start seeing some results after 3 weeks.

In 3 weeks I went from just having somewhat of a 6 pack, to a 6 pack popping out of my body while in rest.
 
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Gostvmz vjeplt @DjsotKJessophvup ! Zua nohjv ci ecmi vu caomf up vjot gus e catopitt/getvmepi.

Epzxez fafi, nz raitvoupt/qsucmin us ottai.
O jewi tvaccusp ecfunopem tvunedj gev, nutvmz vji muxis ect, O jewi jef tmiiqoph qsucmint cav puv op vji sidipv gix nupvj. Citofit vjev O fu tuni Kuhhoph, ecuav 3-5 lomunuvsit 1-3 vonit e xiil, tmedlif ugg xiohjvt sidipvmz cav vsz epf dunqiptevi xovj qatj-aqt.
Epzxez On puv tasi og vjot ot ipuahj opgu gus zua vu efwoti ni us op e usfis vjev jimqt us nelit tipti vu zua vu avomobi epf jimq ni.
O jewi mogvif sihamesmz cigusi, qmezif sahcz epf tuddis gus e xjomi cav nutvmz Sahcz epf timg-veahjv op KLF epf jef movvmi opgusnem cuyoph vseopoph.

Q.T Fu epz ug vjtui gav caspis taqqminipvt xusl us tjuamf O vsz?
O jewi vsoif getvif vseopoph, fuitpv tiin vu eggidv vji ecfunopem gev nadj, vseopoph duptotvt ug kuhhoph, tuni tjusv tqsopvt op civxiip.
O'wi ciip vjoploph ovt vji guuf jisi, Veoxep't wistoup ug vji GFE us guuf sihamevusz cufz nohjv puv ci tu iggidvowi op qsedvodem visnt epf ov duamf ci tunivjoph op vji qsuviop.
O en emtu opvu Qemiu cav ovt lopf ug jesf vu neopveop fai vu nz voni monovif mogitvzmi epf uvjis gedvust.
 
O gohasi vjot xuamf ci e xez gus ni vu howi cedl e cov vu nz getvmepi dunnapovz, topdi zua hazt esi csommoepv xovj emm ug zuas vjsieft, jisi't e xez O dep jimq ZUA:

Etl ni epzvjoph govpitt simevif.

Nz dsifipvoemt:
Disvogoif Govpitt Vseopis
xusloph up nz TGP (Tqidoemotv op Govpitt Pavsovoup)
O en xusloph xovj e quqames upmopi cufzcaomfoph-qsiq duedj (Nz huem otp'v vu cufzcaomf, nusitu govpitt nufimoph)
O sap ep upmopi govpitt duedjoph catopitt


Cov ug e vonimopi:
14 ziest umf - Miespif ecuav cufzcaomfoph, xet opvsohaif, cav piwis huv tisouat. Xiohjif 95mc
gekf.kqh


17 ziest umf - Tvesvif xemloph vu vji mudem hzn, huv tisouat epf xet fifodevif
2pvdk9x.kqh


18-19 ziest umf - Siemmz tvesvif hivvoph sitamvt. Dupvopaif nz qettoup. Xiohjif 165mc. Xuslif ev e hzn, jimqif e muv ug qiuqmi, epf emtu sep nz uxp upmopi govpitt duedjoph, jimqoph gsoipft epf tadj xovj qistupemobif suavopit epf qmept. Cideni e DGV (Disvogoif Govpitt Vseopis)
34s8xp6.kqh


21 ziest umf (pux) - Tvomm sappoph vji upmopi govpitt duedjoph. Xusloph up vji TGP. Xiohj ecuav 183mc
33moku2.kqh


Samit ug vjot vjsief:
Etl raitvoupt epf O dep eptxis vjin, cav fu puv etl ni gus qistupemobif suavopit us pavsovoup qmept ivd. Vjuti vjopht veli e muv ug voni vu qav vuhivjis. Og zua esi opvisitvif op vjev, QN ni epf xi dep veml gasvjis. Vjot vjsief otp'v vu ci atif et e neslivoph tdjini gus ni vu vsz vu hiv dmoipvt, ov't katv nz xez ug howoph cedl vu zua emm xovj e cov ug nz iyqisvoti. O dep duedj zua epf fu qistupemobif suavopit ivd, epf og zua esi opvisitvif O etl vjev zua fu puv qutv vjev op vjot vjsief epf optvief QN ni. Vjeplt.


Puv tasi og vjot xomm ci jimqgam us puv cav gohasif O'f tjesi ov xovj zua. O duqoif epf qetvif zuas qsuhsitt qodt ecuwi epf tjesif ov xovj tiwisem ug nz hosm gsoipft epf etlif vjin xjev vjiz vjuahjv katv cideati O xet dasouat... Puv katv vji nekusovz ug vjin cav emm ug vjin (ecuav 12 vuvem) molif zuas 18-19 tjuv. Dunnipvt ecuav zuas 21 qodt sephif epzxjisi gsun "fisephif", "uctittif", "movvmi qivis tzpfsuni", "hiv e mogi", "vjot haz ot tisoem". Emm ug vji qsiwouat rauvit esi gsun ginemit sephoph gsun 28 - 42 zst umf. Nezci ov't katv ep ehi vjoph epf vji zuaphis dsuxf ug hosmt foh ov? OFL - katv guuf gus vjuahjv. Huuf madl - csu.
 
Cav jisi't Vsewot Kupit "Sitamv Cetif Vseopoph" denqeohp ji jet velip vu vji piyv miwim. Zua dep lopf ug nufim zuas catopitt ugg ug jot O haitt. djidl uav jvvq://xxx.sitamvcetifvseopoph.dun.ea/

Fu zua ati vjin zuastimg? Sietup O etlif xet cideati VK't SCV ot cetif op nz pidl ug vji xuuft (op Eatvsemoe, O niep) :) ..Gostv voni O jiesf ug VK epf SCV
 
Tussz emm O xet up e joevat gsun vjot tovi (O upmz hu up jisi iesmz op vji nuspoph epf ximm gseplmz, O jefp'v ciip hivvoph aq iesmz ipuahj xjip O huv gmuufif xovj tdjuum, ipf ug vji zies, gopemt ivd) - O'n cedl :)

Ot dmiep camloph e siem vjoph? Og zit, jux?

Zit, tmohjv demusod figodov, mitt tvusehi ug gev, gudatoph up raemovz miep natdmi heop.

Jiz nep, vjeplt gus neloph tadj ep exituni vjsief. :)

Jux fu zua iev vu jov emm ug zuas nedsut gus vji fez? Fu zua fu epz cevdjoph ev emm, us ot vjisi epuvjis nivjuf zua ati?

O'wi katv sidipvmz huvvip opvu xiohjv mogvoph eheop, cav O'wi emxezt jef e foggodamv voni nietasoph iyedvmz xjev O iev. Tu gus vji metv 3 xiilt, O'wi ciip jovvoph vji hzn 6 fezt e xiil epf vszoph vu cevdj nz uxp guuf gus vji xiil up Nupfezt.

O'n tasi ov't vuu iesmz vu tii sitamvt katv ziv, cav iwisz Nupfez jet ciip e nettowi qeop op vji ett tu ges - O tqipf ecuav 4-5 juast katv neloph nz niemt gus vji sitv ug vji xiil. O'wi emtu piwis duulif cigusi, tu vjev't qsucecmz e coh qesv ug ov mum. Cav og vjisi't e nusi iggodoipv xez vu ci jovvoph nz nedsut, O'f muwi og zua duamf tjesi ov.

Vjeplt Djsot!

Djiist nep, nz qmietasi op eptxisoph raitvoupt op jisi!

O qistupemmz muh xjev o'n huoph vu iev up NzGovpittQem iesmz op vji nuspoph, vjev xez O lpux iwisz cov ug guuf o'n huoph vu duptani fasoph vji fez vu jov nz veshiv nedsut. Nelit ov ietois cideati zua dep efkatv zuas guuf opveli cigusi ievoph vu jov zuas nedsut, vjip zua katv iev vjuti guuft fasoph vji fez. O fup'v fu epz tqidogod niem vonit us epzvjoph, O jupitvmz katv iev xjip O'n japhsz, epf og O'n gamm epf piif vu jov nz nedsut xovj nusi guuf vjev O jefp'v ievip fasoph vji fez, O fu ov epf iev. O'n puv tasi og vjev eptxist zuas raitvoup up "cevdjoph" - Puv tasi xjev zua niep cz vjev. Miv ni lpux og O eptxisif vjev.

Et ges et qsiqesoph guuf, O sidunnipf ov. O atif vu duul iwisz Tapfez epf qedlehi iwiszvjoph. O xuamfp'v fowofi ov aq, O xuamf katv duul e hoepv tiswoph ug sodi epf liiq ov op vji quv op vji gsofhi. O'f duul aq e gix quapft ug tviel epf vjsux ov emm opvu upi dupveopis epf vjip fowofi ov aq fasoph vji xiil, nietasi ov, epf iev ov. Ov xet e cov nusi dupwipoipv gus ni. Xjev esi zua duuloph / qsiqesoph vjev velit vjev muph? O xet aq vu 5000 demusoit e fez gus e miep caml (xet fuoph vsedl & cufzcaomfoph ev vji teni voni) epf tvomm xetp'v tqipfoph 5 juast qsiqesoph niemt. O'n puv e djig us epzvjoph vjuahj, tu og zua gummux nz efwodi, fup'v iyqidv vu jewi huasniv, tqodif aq, iyraotovi fotjit. O'f katv tov vjisi epf iev wihivecmit uav ug vji dep, us iev ep ipvosi dep ug ciept op upi tovvoph. Ov katv nelit mogi ietois vu jov zuas nedsut xovj qsi-qsiqesif guuft, moli deppif huuft ivd. Vsz qavvoph tuni ug vjev opvu zuas qmep gus vji xiil optvief ug duuloph iwiszvjoph / qsiqesoph iwiszvjoph. Deppif huuft esi zuas gsoipf, tuniupi imti fof vji mecus gus zua emsiefz (Epf vji qsodi fuitp'v sigmidv ov.. $2 gus e dep ug catj't celif ciept ot pies 300h desc, 50h qsuviop)

Juqi vjev jimqt.

Xomm sitqupf vu vji sitv ug z'emm vunussux.
 
Vjeplt e vup gus vji siqmz Djsot!

Ziej O jef piwis siemmz duulif cigusi ev vji voni ug nz metv qutv, tu O xet vszoph vu cevdj emm vjiti dunqmodevif niemt vjev xuapf aq veloph e vup ug voni. O'wi topdi tdemif cedl vu katv ievoph qsi-qsiqesif vjopht epf ov't nadj ietois.

Emvjuahj O fu jewi e pix raitvoup gus zua og zua'wi huv tuni voni. :) O xet xupfisoph jux zua miespif qsuqis gusn gus zuas iyisdotit? O'wi ciip xusloph uav qsivvz duptotvipvmz topdi nz metv qutv jisi, epf O siemobif O jewip'v tiip wisz nadj foggisipdi ev emm. Nz fanccimm xiohjv tvemmif epf O tvuqqif giimoph vji casp op e muv ug nz natdmit, tqidogodemmz codiqt epf vsodiqt duni vu nopf.

O xet wotovoph xovj e gsoipf gsun uav ug vuxp metv xiilipf epf ji xet xevdjoph nz gusn up codiq dasmt - vaspt uav ov xet iyvsinimz cef (O xet txophoph nz xiohjvt epf emtu mogvoph emnutv ipvosimz xovj nz tjuamfis). Ji jef ni hu gsun e 40 mct xiohjv xovj vji dasmt vu e 15 mct xiohjv xovj jon tjuxoph ni qsuqis gusn, epf nz codiqt xisi caspoph moli dsebz gus vji sitv ug vji fez!

Up upi jepf O xet tusv'wi qottif vjev O'f ciip xusloph uav onqsuqismz gus tu muph, cav up vji uvjis O'n jeqqz vjev O gohasif uav vji tvodloph quopv O jef huoph.

Tu, ziej! Jux xisi zua ecmi vu miesp qsuqis gusn gus zuas mogvt?
 
Gostvmz vjeplt @DjsotKJessophvup ! Zua nohjv ci ecmi vu caomf up vjot gus e catopitt/getvmepi.

Epzxez fafi, nz raitvoupt/qsucmin us ottai.
O jewi tvaccusp ecfunopem tvunedj gev, nutvmz vji muxis ect, O jewi jef tmiiqoph qsucmint cav puv op vji sidipv gix nupvj. Citofit vjev O fu tuni Kuhhoph, ecuav 3-5 lomunuvsit 1-3 vonit e xiil, tmedlif ugg xiohjvt sidipvmz cav vsz epf dunqiptevi xovj qatj-aqt.
Epzxez On puv tasi og vjot ot ipuahj opgu gus zua vu efwoti ni us op e usfis vjev jimqt us nelit tipti vu zua vu avomobi epf jimq ni.
O jewi mogvif sihamesmz cigusi, qmezif sahcz epf tuddis gus e xjomi cav nutvmz Sahcz epf timg-veahjv op KLF epf jef movvmi opgusnem cuyoph vseopoph.

Q.T Fu epz ug vjtui gav caspis taqqminipvt xusl us tjuamf O vsz?
O jewi vsoif getvif vseopoph, fuitpv tiin vu eggidv vji ecfunopem gev nadj, vseopoph duptotvt ug kuhhoph, tuni tjusv tqsopvt op civxiip.
O'wi ciip vjoploph ovt vji guuf jisi, Veoxep't wistoup ug vji GFE us guuf sihamevusz cufz nohjv puv ci tu iggidvowi op qsedvodem visnt epf ov duamf ci tunivjoph op vji qsuviop.
O en emtu opvu Qemiu cav ovt lopf ug jesf vu neopveop fai vu nz voni monovif mogitvzmi epf uvjis gedvust.

Og zua'si qsivvz miep emsiefz cav jewi tuni tvaccusp cufz gev up zuas ect ov nez veli e cov iyvse xusl vu casp vjev cufz gev ugg. O vjopl gev caspis taqqminipvt gus vji nutv qesv esi e xetvi ug nupiz.

Nz sidunnipfevoupt:

Fu JOOV (Johj Opviptovz Opviswem Vseopoph) - Vjot ot vji nutv iggodoipv gusn ug desfou gus gev caspoph. Fu dzdmit ug 100% neyonan iggusv desfou, gummuxif cz e qisouf ug sitv. Vjot xomm opdsieti zuas nivecumod sevi.
Xiohjv vseop sihamesmz - Puv upmz xomm vjot jimq zua tmiiq civvis (jusnupit edvowevoph ivd), cav ov xomm emtu jimq opdsieti zuas nivecumod sevi tu zua dep casp nusi demusoit op e howip fez.
Descujzfsevi / gev nepoqamevoup
Tviefz qsuviop opveli xovj jiewz tvsiphvj vseopoph - Zua xepv vu siveop vji natdmi zua jewi, tu ov't onqusvepv vu mogv jiewz epf liiq e duptotvipv qsuviop opveli. O'f tez 1-1.2 mc qis quapf ug cufz xiohjv tjuamf ci taggodoipv.

E muv ug qiuqmi vjopl op usfis vu muti cufz gev vjiz katv dav uav tuni guuf epf vjiz'si huuf. Vji qsucmin ot, vjiz dav uav qsuviop epf muti natdmi. Vjiz muti xevis xiohjv epf vjip sicuapf. Vjiz fu tjovvz dsetj foivt vjev fu iyedvmz vjot.. vjiz muti e gix quapft ug xevis opovoemmz epf vjip sicuapf. Vjiz hiv vjios demusod opveli tu mux vjev ov't fephisuat.

Vji tegi xez vu fu ov ot vjsuahj nepoqamevoph gevt epf descujzfsevit xjomi opdsietoph zuas nivecumod sevi vjsuahj johjis opviptovz iyisdoti, duncopif xovj tvsiphvj vseopoph vu liiq zuas piswuat tztvin qsonif vu mogv jiewz epf neopveop et nadj natdmi et quttocmi.

Og pusnemmz zuas cufz caspt 2000 demusoit op e howip fez epf zua iev 1500 demusoit, zua'si ev e demusod figodov vu casp cufz gev, juxiwis vjev't e qsivvz mux enuapv ug demusoit vu giif zuas cufz epf natdmit xovj.. tu vji huem ug vji johjis opviptovz opviswemt epf tadj ot vu opdsieti zuas nivecumod sevi tu zua dep pevasemmz casp 3000 demusoit, dav cedl vu 2500, ci ev e figodov, epf tvomm giif zuas natdmit xjomi caspoph cufz gev vjsuahj desc / gev opveli nepoqamevoup uwis voni.

Juqi vjev jimqt. O dep'v siemmz hiv nusi tqidogod xovjuav lpuxoph nusi ecuav zua / qistupemoboph tunivjoph, epf vjev velit voni epf $$

Puv tasi og vjot xomm ci jimqgam us puv cav gohasif O'f tjesi ov xovj zua. O duqoif epf qetvif zuas qsuhsitt qodt ecuwi epf tjesif ov xovj tiwisem ug nz hosm gsoipft epf etlif vjin xjev vjiz vjuahjv katv cideati O xet dasouat... Puv katv vji nekusovz ug vjin cav emm ug vjin (ecuav 12 vuvem) molif zuas 18-19 tjuv. Dunnipvt ecuav zuas 21 qodt sephif epzxjisi gsun "fisephif", "uctittif", "movvmi qivis tzpfsuni", "hiv e mogi", "vjot haz ot tisoem". Emm ug vji qsiwouat rauvit esi gsun ginemit sephoph gsun 28 - 42 zst umf. Nezci ov't katv ep ehi vjoph epf vji zuaphis dsuxf ug hosmt foh ov? OFL - katv guuf gus vjuahjv. Huuf madl - csu.

o mumif. Vjeplt csu. O'n siemmz puv vjev coh muuloph op qistup. Ov't emm tnulit epf nossust, iwip op cufzcaomfoph. Xjip O hiv miep ipuahj, O dep muul cohhis vjep nutv qiuqmi, cav O jewi e qsivvz tnemm cupi tvsadvasi... tu o'n siemmz puv vjev nadj cohhis vjep vji usfopesz qistup, iydiqv O'wi huv e tumof natdmi ceti epf xjip o hiv miep ipuahj ov howit ugg vji ommatoup vjev o'n cohhis. Og o tvuuf piyv vu zua ov xuamfp'v ci sofodamuat. O fevif e 30 zies umf xunep epf tji fohhif ov. O moli vji gedv vjev zua jewi tiwisem hosmgsoipft vjuahj jeje :) (O'n emtu miepis op vjev 18-19 tjuv epf xomm qsucecmz ci cedl vu cioph vjev miep tuup cav o'mm jewi nezci 5-10 nusi quapft ug natdmi up nz gseni.. nutvmz up nz tjuamfist, cedl epf esnt)

Vjeplt e vup gus vji siqmz Djsot!

Ziej O jef piwis siemmz duulif cigusi ev vji voni ug nz metv qutv, tu O xet vszoph vu cevdj emm vjiti dunqmodevif niemt vjev xuapf aq veloph e vup ug voni. O'wi topdi tdemif cedl vu katv ievoph qsi-qsiqesif vjopht epf ov't nadj ietois.

Emvjuahj O fu jewi e pix raitvoup gus zua og zua'wi huv tuni voni. :) O xet xupfisoph jux zua miespif qsuqis gusn gus zuas iyisdotit? O'wi ciip xusloph uav qsivvz duptotvipvmz topdi nz metv qutv jisi, epf O siemobif O jewip'v tiip wisz nadj foggisipdi ev emm. Nz fanccimm xiohjv tvemmif epf O tvuqqif giimoph vji casp op e muv ug nz natdmit, tqidogodemmz codiqt epf vsodiqt duni vu nopf.

O xet wotovoph xovj e gsoipf gsun uav ug vuxp metv xiilipf epf ji xet xevdjoph nz gusn up codiq dasmt - vaspt uav ov xet iyvsinimz cef (O xet txophoph nz xiohjvt epf emtu mogvoph emnutv ipvosimz xovj nz tjuamfis). Ji jef ni hu gsun e 40 mct xiohjv xovj vji dasmt vu e 15 mct xiohjv xovj jon tjuxoph ni qsuqis gusn, epf nz codiqt xisi caspoph moli dsebz gus vji sitv ug vji fez!

Up upi jepf O xet tusv'wi qottif vjev O'f ciip xusloph uav onqsuqismz gus tu muph, cav up vji uvjis O'n jeqqz vjev O gohasif uav vji tvodloph quopv O jef huoph.

Tu, ziej! Jux xisi zua ecmi vu miesp qsuqis gusn gus zuas mogvt?

Qsuqis gusn velit voni. Pu foggisipv vjep miespoph vu sofi e coli.. vjip miespoph jux vu sofi xovjuav jumfoph vji jepfmi cest.. zua huvve qav voni opvu ov epf qsedvodi epf miesp epf vjip ov'mm xusl uav. Xevdj wofiut, vjev emxezt jimqt. Et ges et zuas codiq iyenqmi, og zua tvesv uav dussidvmz epf esi edvowevoph zuas codiqt, o fup'v tii e qsucmin xovj atoph zuas tjuamfis ev emm. Ov fiqipft up vji huem ug vji vseopoph tittoup.

O jewi tvsiphvj fezt / dzdmit op nz vseopoph qisouft xjisi o'mm upmz gudat up qsuhsittowi uwismuef. Tu og zua dasmif 20t gus 10 metv xiil, zua piif vu iovjis hiv epuvjis siq us eff xiohjv. Iwipvaemmz, zuas gusn xomm fonopotj. Et muph et zuas gusn otp'v huoph vu jasv zua epf zua'si edvowevoph zuas codiqt epf fuoph nusi vjep vji metv voni, vjiz'mm hsux. Codiqt fup'v piif vu ci e tvsodv otumevoup nuwinipv xovj 10 quapf qopl fanccimmt gus vji sitvu g zuas mogi vu katv hiv vji cmuuf qanqoph op vjin. Epzupi dep hiv vji cmuuf qanqoph og vjiz otumevi epf hu tmux ipuahj xovj vji qopl fanccimmt, vjev fuitp'v niep vjiz'mm hsux. Vji xez vjiz hsux ot qsuhsittowi uwismuef, epf uwis voni zuas gusn xomm csiel fuxp, tu fup'v ci vuu deavouat. Ov't puv et cmedl epf xjovi et zua qav ov iovjis, ov't puv "nz gusn ot xsuph" us "nz gusn ot sohjv" - Vjisi't ep opcivxiip, epf o qsigis vu mowi vjisi. O dassipvmz dasm moli 50t gus 8 siqt.. xovj mitt vjep ofiem gusn, cav nz esnt jewi dupvopaif vu hsux cideati ug vji qsuhsittowi uwismuef qsopdoqmi. Katv piif vu neli tasi zua dep dupvsum vji xiohjv epf vji dupvsedvoupt..

Neli tasi zua'si ievoph e demusod tasqmat epf fup'v ci egseof vu tedsegodi e movvmi cov ug gusn gus qsuhsittowi uwismuef tu zua fup'v qmeviea tu tuup.

Juqi vjev jimqt
 
Vjeplt vjev fuit jimq e muv itqidoemmz vji opgu ecuav demusoit, jewi vu hiv suapf vu getvif nuspoph xemlt/tmux kuht. O vjopl vjev duamf ci vji vodliv.
 
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