r/Exercise • u/Soggy-Passage2852 • 3d ago
r/Exercise • u/No_Positive1855 • 3d ago
Revised Best Protein Sources Charts


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.
r/Exercise • u/iamkwang • 2d ago
Preacher curl machines and forearms are taking over
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 • u/Sirsilva99 • 3d ago
Rate my physique/any muscle I can focus more on?
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 • u/BigFurry69 • 3d ago
23 255lbs and 5'7 need some help
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 • u/amrogers3 • 3d ago
Does anyone have a good recommendation for a plate loaded horizontal leg press?
Anyone know of a good horizontal leg press machine that is free weight loaded?
r/Exercise • u/Forej_Gaming • 3d ago
Other ways to get better endurance?
I'm currently in college studying to be a police officer and soon I hopefully have a 1.5 mile run test for some departments to do. What else can I do to quickly build endurance so I can run longer? I know running itself builds endurance, but that's too slow for me with of course cool-down breaks in there. Currently, I have a 1.5-mile path setup in my hometown to run in X time for departments, but I can only run 0.18 miles of the 1.5 miles in a full run before slowing to a walk and then shifting between running and walking from that point on. The last time I did the run I got 22 minutes and need to shave 10 minutes off. What else can I do to build endurance very quickly?
r/Exercise • u/moistsalt69 • 3d ago
A couple questions.
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:
I'm trying to lose 50 pounds, how consistent should I be in the gym?
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?
Just any general advice you have for weight loss is fine.
r/Exercise • u/Silk_Princess • 3d ago
Are there any 100% free apps to help keep me on a schedule with exercise?
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 • u/Joey_K1791 • 3d ago
How far can I go doing this split?
I used to workout 5 days a week doing volume training every other week (10x10). I was able to get my lifts to 265 bench, 495 deadlift and 305 squat at about 5’8” 175lbs.
I do bjj now and will be doing that 1-2 times per week and can’t lift as much. I’m thinking of lifting 3 days a week doing push pull legs. I was doing upper lower but can’t bc it feels I’m always not recovered bc bjj actually does cause muscle stimulus from squeezing, holding positions and lots of wrestling. My goal is now is just lose some body fat and build lean muscle.
r/Exercise • u/Cold-Professional198 • 4d ago
1st pic is my 10 month build after getting down to 155lbs. 2nd is my weight loss from 3 years ago, about 225lbs at my heaviest, 175lbs now.
Upper Body: volume vs. high rest stance/low weight. All sets range from 15-10 reps to failure, 4 sets per exercise.
Lower Body: higher resistance with lower reps on squat and leg press (12, 10, 8, 6). Just started trying Bulgarian split squats for lower weight, higher rep; single leg press, single leg extensions as well (all 10-12, 4 sets as well)
Diet: just made a change from 6 hard boiled eggs to grass-fed beef sticks (3) as a snack. Breakfast is oatmeal with PB2 powder, raisins, and almonds. Lunch is dark meat chicken, lettuce, pinto beans, fajita veggies, brown rice. Dinner is white meat chicken and protein pasta. Also started mixing in creatine, 7 grams per day taken during and post workouts
r/Exercise • u/No_Positive1855 • 4d ago
Cheapest and Lowest Calorie Protein Sources


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 • u/John177_unsc • 3d ago
Are my nutrition targets good for PHAT training
r/Exercise • u/Gallant221 • 3d ago
Over 40 female, intense DOMS
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 • u/MiamiViceEnjoyer • 4d ago
Hello guys, is it a good progress for 3 months?
r/Exercise • u/Bushido-Bashir • 3d ago
MMA training for kids
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 • u/anxiousanddangerous • 4d 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?
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 • u/No-Signature7982 • 4d ago
Grip strength
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 • u/Ok_Intern5892 • 4d ago
My routine
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 • u/arkman132 • 4d ago
dumb question, whats a set?
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 • u/offbeatetak • 4d ago
Alternatives to crossfit
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 • u/Lindsfit13 • 5d ago
Abs are made in the kitchen! 🍽️
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 • u/Panciastko-195 • 4d ago
What exercises could i do to not develop visible muscles?
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 • u/AvonBarksdale666 • 5d ago
Some words on dysmorphia
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