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  • millennialfitdad
    Cody Gualtieri
    @millennialfitdad

Images by millennialfitdad

Spent some time today thoroughly going over getting protein in lunches, and not throwing calories over on lunch so that dinner sets you over the top. -
All of these lunches are between 415-530 calories, and no less than 35g of protein. -
My client wants smaller lunches calorie wise, but not have it reduce her protein intake at lunch. Her are a few examples I worked out for her:
-
Lunch #1: 5 oz grilled chicken breast with 2 tbsp's of honey chipotle BBQ sauce, and a 3 Cup spinach salad with 1/4 Cup shredded cheese, 4 sweet peppers, and half a packet of ranch. -
Lunch #2: 6 oz of lean Italian sausage, 2 cups babykale/spinach mix, a dozen grape tomatoes with a large honey crisp apple.
-
Lunch #3: One large can of natural chicken breast, 1 cup arugula/Swiss chard mix, 6 diced grape tomatoes, 1 Tbsp of butter, and 1 Tbsp of mayonnaise, and 12 chia and quinoa tortilla chips. -
Hope this helps! (Meals can of course be scaled for higher calorie diets, I ate about twice this)
Spent some time today thoroughly going over getting protein in lunches, and not throwing calories over on lunch so that dinner sets you over the top. - All of these lunches are between 415-530 calories, and no less than 35g of protein. - My client wants smaller lunches calorie wise, but not have it reduce her protein intake at lunch. Her are a few examples I worked out for her: - Lunch #1 : 5 oz grilled chicken breast with 2 tbsp's of honey chipotle BBQ sauce, and a 3 Cup spinach salad with 1/4 Cup shredded cheese, 4 sweet peppers, and half a packet of ranch. - Lunch #2 : 6 oz of lean Italian sausage, 2 cups babykale/spinach mix, a dozen grape tomatoes with a large honey crisp apple. - Lunch #3 : One large can of natural chicken breast, 1 cup arugula/Swiss chard mix, 6 diced grape tomatoes, 1 Tbsp of butter, and 1 Tbsp of mayonnaise, and 12 chia and quinoa tortilla chips. - Hope this helps! (Meals can of course be scaled for higher calorie diets, I ate about twice this)
Movement Monday. -
Working on stuff that I suck at, so that I no longer suck at it, and I can have fun doing it (while getting some exercise). Think about it πŸ€”
Movement Monday. - Working on stuff that I suck at, so that I no longer suck at it, and I can have fun doing it (while getting some exercise). Think about it πŸ€”
Hitting my macronutrients, and my micronutrients.
-
Aaand getting my demon-toddler into eating her veggies πŸ€™πŸ½
-
6 Oz Chicken 
3 cups broccoli
6 tablespoons smoky jalepeno cheese
1 Cup 3 bean & chicken chili
720 calories
74g protein 
43g carbs
23g fat
-
I also had 2 lattes, a muffin, 2 slices of glazed gingerbread, and enough guac to turn my eyes green today #flexibledieting
Hitting my macronutrients, and my micronutrients. - Aaand getting my demon-toddler into eating her veggies πŸ€™πŸ½ - 6 Oz Chicken 3 cups broccoli 6 tablespoons smoky jalepeno cheese 1 Cup 3 bean & chicken chili 720 calories 74g protein 43g carbs 23g fat - I also had 2 lattes, a muffin, 2 slices of glazed gingerbread, and enough guac to turn my eyes green today #flexibledieting 
Funβœ”οΈ
Challengingβœ”οΈ
Applicableβœ”οΈ
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It doesn't always have to be push-ups and  squats πŸ€”
Funβœ”οΈ Challengingβœ”οΈ Applicableβœ”οΈ - It doesn't always have to be push-ups and squats πŸ€”
We've been working on foundational strengthening, and postural improvement on Jordin these past two months. 
On July 31st she couldn't maintain an upright posture with the barbell for 8 reps. Here's her fifth set of five reps:

She also couldn't press the barbell without pain, and at least 5% assistance from me. Here's her sixth set of three reps:

Supplemental exercises are banded overhead squats, and scapula wall hold. 
@tall_white_chick
We've been working on foundational strengthening, and postural improvement on Jordin these past two months. On July 31st she couldn't maintain an upright posture with the barbell for 8 reps. Here's her fifth set of five reps: She also couldn't press the barbell without pain, and at least 5% assistance from me. Here's her sixth set of three reps: Supplemental exercises are banded overhead squats, and scapula wall hold. @tall_white_chick
Movement Monday.
Movement Monday.
Been talking with @peaches_n_cream about putting our first born in gymnastics soon, so I felt I should brush up on some ring pull ups πŸ€—
Been talking with @peaches_n_cream about putting our first born in gymnastics soon, so I felt I should brush up on some ring pull ups πŸ€—
Movement Monday.
Movement Monday.
🀀Spicy Chicken Rémoulade Po' Boys🀀
βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–
712 calories
20g fat
91g carbs
42g protein
🀀Spicy Chicken RΓ©moulade Po' Boys🀀 βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– 712 calories 20g fat 91g carbs 42g protein
On the rare occasion that I actually have leftovers, I make the most of that shit. 🍀
10 shrimp & 3/4 cup sweet chili edamame, 2 eggs, 3 tbsp egg whites, 1.25 tbsp yum yum sauce, .5 tbsp buffalo sauce,  2/3 avocado
πŸ₯‘
897 calories
79g protein
36g carbs
50g fat
🍳
On the rare occasion that I actually have leftovers, I make the most of that shit. 🍀 10 shrimp & 3/4 cup sweet chili edamame, 2 eggs, 3 tbsp egg whites, 1.25 tbsp yum yum sauce, .5 tbsp buffalo sauce, 2/3 avocado πŸ₯‘ 897 calories 79g protein 36g carbs 50g fat 🍳
NEW BLOG POST: "How to be a Health Conscious Alcoholic"
βž–
"Now I’m not here to be like a dimwitted big brother and give destructively guiding oversight like telling you beer before liquor, you’ll get sicker and shit like that. We’re all adults, we have our own preferences, routines, and knowledge, I would just like to break down better vs. worse choices, and some lifesaving mixers."
NEW BLOG POST: "How to be a Health Conscious Alcoholic" βž– "Now I’m not here to be like a dimwitted big brother and give destructively guiding oversight like telling you beer before liquor, you’ll get sicker and shit like that. We’re all adults, we have our own preferences, routines, and knowledge, I would just like to break down better vs. worse choices, and some lifesaving mixers."
Exploring another facet 🀀
Exploring another facet 🀀
Movement Monday.
Movement Monday.
⚠️New blog post up⚠️
😡
All about deadlifts; form fixes, supplemental exercises, info in regards to safety, how to implement them, and even how I get all of my exercise therapy clients hinging. βž–
Link is in bio!
⚠️New blog post up⚠️ 😡 All about deadlifts; form fixes, supplemental exercises, info in regards to safety, how to implement them, and even how I get all of my exercise therapy clients hinging. βž– Link is in bio!
We were having a deadlift date 
#toddlertuesday
Movement Monday.
Movement Monday.
NEW BLOG POST UP! (Link in bio)
β—οΈβš οΈβ—οΈβš οΈβ—οΈβš οΈβ—οΈβš οΈβ—οΈβš οΈβ—οΈβš οΈβ—οΈβš οΈβ—οΈ
Quick & Cheap (No-Cook) Parent Breakfasts
βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–
One of my favorites:
Greek yogurt, granola, and protein powda. βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–
I normally go with this style of breakfast when I know I'm going to have a real active and long morning, or I'm going to workout early in the afternoon. The carbs and protein keep me going, and sometimes I adjust the type of yogurt for added fats, and even add some nut butter when I really need to he help over.
NEW BLOG POST UP! (Link in bio) β—οΈβš οΈβ—οΈβš οΈβ—οΈβš οΈβ—οΈβš οΈβ—οΈβš οΈβ—οΈβš οΈβ—οΈβš οΈβ—οΈ Quick & Cheap (No-Cook) Parent Breakfasts βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– One of my favorites: Greek yogurt, granola, and protein powda. βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– I normally go with this style of breakfast when I know I'm going to have a real active and long morning, or I'm going to workout early in the afternoon. The carbs and protein keep me going, and sometimes I adjust the type of yogurt for added fats, and even add some nut butter when I really need to he help over.
Who's ever done kettlebell complexes?
βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–
They're the devil 😈😈😈😈😈😈😈😈😈😈😈😈😈😈😈
5 of each, rest 1 minute, repeat 5x:

Burpee deadlifts 
Double swings 
Double snatch
Front squats
Double row

Inspiration: @primal.swoledier
Who's ever done kettlebell complexes? βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž–βž– They're the devil 😈😈😈😈😈😈😈😈😈😈😈😈😈😈😈 5 of each, rest 1 minute, repeat 5x: Burpee deadlifts Double swings Double snatch Front squats Double row Inspiration: @primal.swoledier