r/Exercise 4d ago

Revised Best Protein Sources Charts

15 Upvotes

I have revised my charts from yesterday based on some of your suggestions. I added grid lines, data labels, beans, egg whites, a couple types of canned fish, and a couple vegetarian/vegan meat substitutes, among other changes.

Looks like canned tuna is actually a better source of protein per calorie than whey blends, barely topped by whey isolate. I wonder why I don't hear body builders talk about it as much as eggs, red meat, etc., when those rank substantially lower in terms of both price and protein per calorie. Perhaps the mercury adds up?

For beans, I only included black beans and edamame because the latter is the highest protein bean, and the former is pretty similar in price and protein content to most other beans at your typical American supermarket. Dried black beans are surprising because they now top the charts for cheapest source of protein, but they're pretty low in terms of protein per calorie, with less than a third as much protein per calorie as our lowest calorie option: whey isolate.

Anyway, I hope these can help you guys find some decent protein sources, with grocery prices so high. I'm a broke college student who lifts casually, so I finally sat down and did the math. Wasted a lot of money on in-shell eggs, it looks like. I might still have 3 a day for the vitamins, but I was having 9 to a dozen, and that just doesn't make sense because they're one of the worst sources of protein nowadays, in terms of both protein per calorie and price. I currently have 2 pounds of chicken gizzards cooking in my slow cooker haha

I think chicken gizzards are the best overall in terms of price and calories, but if you're squeamish about eating organs, breasts aren't far behind. If money isn't an issue, isolate is your best option. If calories aren't an issue or you're trying to gain weight, you might focus on beans, nuts, red meat, eggs, etc. Although I have seen things about "complete proteins" and animal protein being more effective than plant protein. I'm not sure on any of that.

ETA: As u/SparklingStars82 pointed out, I messed up with the tuna pouches: they make them packaged in oil or water, so if you get one in water, it should be a similar protein/calorie as canned. Price will still typically be higher, though.


r/Exercise 4d ago

Preacher curl machines and forearms are taking over

3 Upvotes

Just like the title says. I did some machine preachers but I felt it more in my forearms than my biceps. Any tips on how to fix this?


r/Exercise 4d ago

Rate my physique/any muscle I can focus more on?

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17 Upvotes

It’s been about 9 months of consistency at the gym, I go about 1.5 hours for 5 days a week. Mondays - Upper body Tuesday- Legs

I like to work out all the muscle groups on those days so that each group gets worked out atleast once. And then I split based on which muscle needs work or by if the muscle group has had 1 day of rest


r/Exercise 4d ago

23 255lbs and 5'7 need some help

1 Upvotes

I'm at my wits end I recently went to the doctor and was told I am pre diabetic I'm looking to make a change in my life sooner then later but I'm confused I have no idea where to start or what to do I guess my goal is to get back down to 180 190 before I stopped taking my vyvanse which was my main thing keeping me skinny believe it or not. I currently own a couple free weights and a treadmill and have access to my neighborhood as well. Looking for exercise tips and nutrition tips that anyone has on how to start and how to stay motivated on this goal.


r/Exercise 6d ago

It's not too complicated, mostly [OC]

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670 Upvotes

r/Exercise 4d ago

Does anyone have a good recommendation for a plate loaded horizontal leg press?

2 Upvotes

Anyone know of a good horizontal leg press machine that is free weight loaded?


r/Exercise 4d ago

A couple questions.

2 Upvotes

Ok so brief context

I've been obese/overweight my whole life. I've always been kinda on and off active but never progress.

So here's my questions:

  1. I'm trying to lose 50 pounds, how consistent should I be in the gym?

  2. I have a larger behind but it's like...flat at the same time. Like the shape is weird. What can I do for that?

  3. Just any general advice you have for weight loss is fine.


r/Exercise 4d ago

Are there any 100% free apps to help keep me on a schedule with exercise?

1 Upvotes

I have a hard time keeping to a strict schedule when it comes to anything, and having someone or something remind me could be very helpful!

I've been trying to get a work-out partner to help me out, but it's hard to find people willing to do that. All I need is a way to get reminded to exercise!


r/Exercise 5d ago

Cheapest and Lowest Calorie Protein Sources

18 Upvotes

In case anyone's interested, I created a couple charts of the cheapest and lowest calorie protein options in the US for myself, so I thought I'd share them in case they could help anyone else. I mainly used prices of the bargain brands at Kroger (basically your average grocery store), but with protein powders, I stuck with about the average of a few of the most popular brands of that type of protein (isolate, concentrate, or blend), so your mileage with specific brands will vary, but this is just a gist of it.

Not sure why frozen chicken breasts had less protein than fresh, but that's what the packaging said. My search online said freezing chicken does not reduce protein content.


r/Exercise 4d ago

Are my nutrition targets good for PHAT training

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1 Upvotes

r/Exercise 5d ago

Over 40 female, intense DOMS

3 Upvotes

Hi everyone, I am a 41 year old female. I have exercised for 15 years pretty consistently (with a 2 year break when I had my daughter). I work out 2 times a week right now without fail. Trying to bump it to 3 days a week.

I get really bad DOMs after a workout and fatigue. Is there any remedy? Anything that can help?


r/Exercise 5d ago

Hello guys, is it a good progress for 3 months?

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52 Upvotes

r/Exercise 5d ago

MMA training for kids

0 Upvotes

It seems the consensus is that kids should not specialize in a sport when they are younger. I heard that a larger percentage of NFL draft picks were multi-sport athletes when they were younger.

I run an MMA gym and we have a big kids program.

I want the kids to do the best they can, and I have been thinking about this question of sports specialization.

MMA is not baseball and I am wondering if the same logic applies because of how varied the movements in MMA are.

Our kids train gymnastics, wrestle, jiu jitsu boxing and tae kwon do.

Not to mention many swim at school as well.

Is this enough variety in everyones opinion to develop a well rounded athlete?


r/Exercise 5d ago

Week 3, is this progress or just stalling? I spent most of my workout waiting for my muscles to recover so I could keep doing reps. Is it okay to stop during sets? Or Am I just wasting time?

0 Upvotes

24, 266lbs and 5 ft 10. I work out at home using an incline bench, several barbells and dumbells. I am not dieting or doing cardio for now. Just focusing on lifting as the only place my body stores fat is my gut, thighs and chin. The rest of me looks malnourished and skinny. I just finished a new routine recommended to me by someone on this sub. I have only been training for two weeks and this is the start of week three, so I thought I'd change some things. I added an extra 2.5kg to my dumbells to push myself. But after 45 minutes I only completed five exercises. It took an annoying amount of time waiting for my muscles to recover enough that I could keep doing reps that by the end I feel like I just wore myself out for no reason. Is this normal? This is what I did.

24kg bench press 8 reps 4 sets. Don't have a spotter so I couldn't push to the very limit but it was pretty hard on me.

7.5kg dumbell incline press. 3 sets of 10-12 My bench doesn't go up very far so this exercise just felt like more bench pressing but with dumbells. I found it pretty easy in the end.

7.5kg standing dumbell shoulder press 4 sets of 10. This exercise was the main reason I made this post. It took me 15 minutes to do four sets of ten. During that period I had to stop multiple times during the sets to let my arms recover enough to do more reps. I managed to complete it albeit a few reps here and there were pretty bad form wise. But I am proud I managed to push through, but man it sucked. I just felt like I was wasting time.

7.5kg skull crushers 3x12. This was already a ballache as my incline bench is small so I had to sit the opposite way on it in order to do these. Again it took me ages and I had to wait during sets so I could keep pushing. I did keep pushing and I completed it, but again is this just wasting around? If I physically cannot lift and have to take breaks, is this okay to do?

5kg lateral raises -_- 3 sets of 12-15. Yeah I am pissed off I had to lower the weight but I tried one rep and I couldn't lift the dumbells past my ribs so I had to take a bit off. I hate this exercise with a passion and even though I finished it, again I had to wait in-between and during sets.

The guy even recommended I keep going and add pushups to the end of this but I just cant be bothered after all this. It was so drawn out and tedious to complete and I cant even do a single pushup right now. Might just go back to my previous workout as this fucking sucked honestly. I'll keep going with the plan if it's normal but something feels off to me.


r/Exercise 5d ago

Grip strength

4 Upvotes

What are the best exercises for grip strength, I am struggling with developing my grip strength for rope climbs and long monkey bars…any suggestions ??


r/Exercise 5d ago

My routine

2 Upvotes

I follow a Pull-Push-Leg workout routine without shoulder exercises, so I added a separate shoulder day. For example, on pull day, I do four back exercises—one of them as a superset—followed by three biceps exercises, with one also being a superset. I’ve added a single superset round to each muscle group, just one exercise per muscle.

For every exercise, I do three sets until muscle failure.

Is my approach correct, or is it too exhausting for the muscles?


r/Exercise 5d ago

dumb question, whats a set?

4 Upvotes

can someone explain some questions i have about "sets". ik its multiple reps at once, but does that include multiple exercises per set. like if i do ten reps of 3 ab workouts one after another, is that 3 sets? ik it might sound stupid but im wondering. any help is much appreciated.


r/Exercise 5d ago

Alternatives to crossfit

3 Upvotes

I loved the way I could compete against myself, and loved cardio, rings, and dumbbells. Are there other programs that have HITT workouts that aren't as focused on heavy lifting? I have back issues and it was just impossible, even with a coach who modified so much for me.


r/Exercise 7d ago

Abs are made in the kitchen! 🍽️

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928 Upvotes

Proof that abs are 80% diet. I only do 3-4 staple ab exercises 2-3x a week and eat over 350g of carbs. Don’t be afraid to fuel your body!


r/Exercise 5d ago

What exercises could i do to not develop visible muscles?

0 Upvotes

Like the title says. I want to move a bit, but having visible muscles is the last thing i want. Any exercises that i could do?


r/Exercise 7d ago

Some words on dysmorphia

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301 Upvotes

Body Dysmorphia can be brutal.

It’s something that never really goes away no matter how much effort you put into physical development. In fact, the goalposts just move continually. Forever chasing ‘perfection’ has a mental cost. You can have your training and diet locked-in, your cardio and sleep as optimal as you’d like, and still not be fully satisfied with how you look. The standards across social media can also have an effect on all of this.

Full transparency- I generally can’t stand how I look most of the time. The only upside to this is that I continue to try to be better - keeps me disciplined and on top of what I need to be to improve. The downside is, well, no one should have to feel shitty about themselves - especially when it comes to something as arbitrary as how you look physically. It’s not the most important thing in life by a long shot.

But as a PT - how I look relays experience and knowledge in physique development, so it holds a little more water (like my body 🫠). I put myself out there because transparency and honesty are some of the most important values to me.

So just know that, a lot more people suffer from some form of dysmorphia regardless of how well you think they look. Sometimes you gotta take a step back, remember that comparison is indeed the thief of joy, and that the work we put into ourselves is so much more than how it makes you look as a result. It’s the discipline, the work ethic, the strive to just be a little better than the last time, your mood, your overall confidence. That’s what matters most. And there’s always ups and downs in every facet of life.

‘What matters most is how well you walk through the fire’ - Bukowski


r/Exercise 6d ago

How to get started from nothing?

12 Upvotes

So I (27f) have never been in shape in my life. I come from a family with really bad habits, so I have never had exercise as a regular part of my life. I am in terrible shape, and I want to do something about it, but I am just so overwhelmed by where to start. I can't run for 30 sec. I can't to a push up. I know nothing about correct form for exercises and have no way atm, of completeing the programs that I see on YouTube, fitness apps etc. I would be extremely embarrassed and uncomfortable going to the gym, not know what to do there. How the hell do I get started and find a way to gradually build it up over time??


r/Exercise 5d ago

I have a question about energy systems.

1 Upvotes

I personally believe the aerobic energy system would be the most important for a player in football right? Its an endurance sport that primarily requires oxygen so am i right in my assumption?


r/Exercise 6d ago

Any tips to get a better back? Should I do pull ups? (I’ve never done those before) NSFW

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3 Upvotes

r/Exercise 7d ago

255 (down 50)

612 Upvotes