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Marshal McKenzie 💪

6 Oct, 10 tweets, 3 min read

Struggle to get enough protein daily?

Here are some good sources

Thread👇

1. Eggs

One of my favorite go-to's... eggs

They are high in protein, low in calories & inexpensive in bulk

Don't know what to eat? Scramble 6 eggs

Simple

I promise you will feel full after this meal and it cost no more than a few dollars

2. Steak

This one is obvious. Steak is great.

Most of fitness twitter has engraved this in your mind already anyways😂

See image for macro counts of various cuts of steak

3. Chicken breast

Chicken is very easy to cook and versatile

You can use it in a wide variety of dishes

75% of calories in chicken are protein... very good resource

I eat chicken 4-5+ times per week

4. Greek yogurt

I love slicing up fresh fruit and tossing it in a bowl of plain greek yogurt

High in protein, low in calories and delicious

Also feel free to add some granola in there for a nice crunch

Highly underrated snack

5. Beef jerky

My go to snack on the road is beef jerky

It's best home made where you can control all ingredients...

However some store bought brands are decent if they have low sugar content

6. Fish

Fish is awesome if you're a seafood fan

It's filled with omega 3 fatty acids vitamins like D & B2

Relatively high protein per calorie as well

Personally, I dislike fish but I will eat it occasionally

7. Canned tuna

This one I don't recommend too often, however in a crunch or on the go it can be a great source of protein

I personally will just eat the plain tuna out of the tin, but you could make a sandwich, or tuna melts, etc.

Usually 25-30g of protein per can

8. Whey protein powder

I do not recommend this as a meal replacement, simply as a supplement to help boost your protein intake

1 scoop is roughly 20-30g of protein, great for on the go and in a crunch as well

Just don't rely too heavily on getting your protein in powder form

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More from @TheForeverFit

Marshal McKenzie 💪

@TheForeverFit

26 Oct

7 reasons why you should consider intermittent fasting

Thread👇

1. It is easy to practice

Unlike diets, intermittent fasting doesn’t require you to only eat certain foods.

Rather, it’s timed eating & you simply eat within a small time frame.

4-8 hour eating window is typical.

Shorter eating window = fewer calories consumed.

2. It saves so much time

With 20:4, 18:6, 16:8...

You will likely only eat 2 meals per day instead of 3.

The shorter your eating window, the more time saved not worrying about food.

More time to read a book, spend time with the wife and kids, or go learn a new skill, etc.

Read 10 tweets

Marshal McKenzie 💪

@TheForeverFit

25 Oct

“The Big Six” movements you should have in your workout programming

Thread👇

1. Horizontal push (e.g. bench press)

These movements work your chest primarily, triceps & delts as secondary

You can do any variation (incline, decline) of bench press to target your entire pectoral muscles

Use proper form and leave the ego at at the door on this exercise

2. Vertical push (e.g. overhead press)

Vertical push movements should be a staple in your routine.

Having strong shoulders makes life a heck of a lot easier + your shoulders can make or break your entire physique

Prioritize the vertical push.

Read 9 tweets

Marshal McKenzie 💪

@TheForeverFit

20 Oct

8 actionable tips for effective & sustainable fat loss

Thread 👇

1. First and foremost, let's establish the #1 baseline for losing fat

A caloric deficit.

You MUST be in a deficit to lose fat.

This means you must consume less calories than your body requires to function

When this happens, your body taps into fat stores for fuel

= fat loss

2. Limit alcohol consumption

Fat loss & drinking DO NOT go hand in hand

Alcoholic drinks contain a TON of empty calories

1 night of heavy drinking can set you back weeks of progress

This is why "beer bellies" exist

Drinking a lot causes a heavy caloric surplus = weight gain

Read 12 tweets

Marshal McKenzie 💪

@TheForeverFit

12 Oct

How to maximize muscle gain with minimal body fat

Thread👇

First, let's establish that if you want to pack on any sort of serious muscle mass...

You are going to gain some body fat in the process.

You could attempt to bulk without ANY fat gain, but you will sacrifice size gain, results may be slow & the conditions have to be perfect.

1. *SMALL* caloric surplus

The difference between gaining a ton of body fat vs very minimal...

Comes down to the size of your surplus.

Sure, you can shovel food down all day & you'll gain size/strength.. but you'll pack on fat too ("dirty bulk")

I much prefer to "clean bulk"

Read 13 tweets

Marshal McKenzie 💪

@TheForeverFit

27 Sep

Six intermittent fasting tips for you

Thread👇

1. Black coffee & water are your best friend

I usually begin my morning with a glass of water then cup of black coffee

This skyrockets my productivity & energy levels for my most important tasks

Black coffee will also help blunt your appetite to make your fasts a little easier

2. Fast & forget

Fasting should make your life easier, not harder

Don't overthink the timing. You don't have to stick to the very minute to complete fasts

Simply keep the eating/fasting range in the back of your head... 4-6 hours after I wake is usually when I break my fast

Read 9 tweets

Marshal McKenzie 💪

@TheForeverFit

15 Sep

25 fitness & fasting tips for you

Thread 👇

1. Track your food intake so you know how much you’re eating.

2. Drink lots of water, especially while fasting. Your body is ~60% water.

3. Eat quality meals 80% of the time. Enjoy delicious meals 20% of the time.

4. If you’re hungry while fasting, go for a walk or meditate.

5. Break your fast with a high protein meal. It will keep you full longer + no carb crash.

6. Sleep 8 hours per day, everyday.

7. Set your fitness goal and do at least one thing per day to forward yourself to it.

8. Take progress pictures every 2-4 weeks. It’ll motivate you.

Read 9 tweets

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