**Marcus's HIT Dungeon**

[kelkel]

Happy Father's Day out to the Dads.

X2 and same to you Cape.

[GirlyGymRat]

I've not experienced any issues on the site today, yet. Using iPhone


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Me neither! I never log out which makes it difficult to remember my passcode

[GirlyGymRat]

I had to step away for personal and profession reasons. I miss my gym....I miss my body.

Taking steps to get things back in balance.

Hope all is well with everyone and happy dad day!

[AKD_FitChick]

Happy Sunday everyone. Prepping for a cut with Capes help of course!!!

Love my new huge skillet!

All my eggs and turkey done for the week in under 30 min




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[almostgone]

Happy Father's Day out to the Dads.

X2 and same to you Cape.

I'm not a father, but I'm taking full advantage of the situation. So far, I've gotten a nice med. rare bone-in ribeye off the grill along with some grilled peppers.

[kelkel]

....I miss my body.

Need help finding it?

[kelkel]

Happy Sunday everyone. Prepping for a cut with Capes help of course!!!

Love my new huge skillet!

All my eggs and turkey done for the week in under 30 min
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My god that's a gas attack waiting to happen.

[AKD_FitChick]

My god that's a gas attack waiting to happen.

Ha ha! True true!

Thank goodness, better to release then keep!

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[almostgone]

Happy Sunday everyone. Prepping for a cut with Capes help of course!!!

Love my new huge skillet!

All my eggs and turkey done for the week in under 30 min




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LOL, did Cape convince you to go ahead and get a larger pan so you could bump up your portions? If so, good for him!!
Dear God, you are organized!!! My work meals and midmorning meals are made up through Wednesday, but they aren't nearly as neat.

[OdinsOtherSon]

Me neither! I never log out which makes it difficult to remember my passcode

Thought I was the only one with that problem.


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[AKD_FitChick]

LOL, did Cape convince you to go ahead and get a larger pan so you could bump up your portions? If so, good for him!!
Dear God, you are organized!!! My work meals and midmorning meals are made up through Wednesday, but they aren't nearly as neat.

He did convince me to get more food in and is helping me through the cut for sure. I am just trying to keep my fat down to 10% and that shit is hard. I get full really fast, so eggs is a great way to get protein in. I owe a lot of stuff to Cape!!!

I am anal! Lol! I am all organized and shit! Its a joke in my family about my OCD.

It doesn't need to be pretty, you are at least doing it!!!


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[AKD_FitChick]

Macros for the week! Took 500 calories off my TDEE.

Thanks cape! As always you rock!

One thing about me is I can eat the same thing every day for a couple weeks before I get bored!




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[hammerheart]

25g of fat? I'd die.

[AKD_FitChick]

25g of fat? I'd die.

From lack of fat or too much???

I usually eat more fat. This is the smallest I have ate.


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[almostgone]

Holy shit!!!! We just had a stray shower roll through and I swear you could grow rice outside on concrete blocks right now. It is mega-steamy.
Think I will go lie down, put the fan on high, aim it at me, and let it shoot the A/C straight at me.
Y'all have a nice Sunday/Father's Day!

[almostgone]

From lack of fat or too much???

I usually eat more fat. This is the smallest I have ate.


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I think those macros are set up pretty dang good for your purposes. Of course, you'll have to give it a whirl for a few weeks and then evaluate if anything needs changing, but that's a very realistic approach, IMO.

[Back In Black]

Happy Sunday everyone. Prepping for a cut with Capes help of course!!!

Love my new huge skillet!

All my eggs and turkey done for the week in under 30 min


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Cape will have you drinking beer on a cut

[NACH3]

Cape will have you drinking beer on a cut

No doubt!

[OdinsOtherSon]

Holy shit!!!! We just had a stray shower roll through and I swear you could grow rice outside on concrete blocks right now. It is mega-steamy.
Think I will go lie down, put the fan on high, aim it at me, and let it shoot the A/C straight at me.
Y'all have a nice Sunday/Father's Day!

Already had one line of pop up Tstorms come through, waiting on the second now. Like a friggin sauna outside


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[AKD_FitChick]

25g of fat? I'd die.

For lack or fat or too much???

This is the lowest fat I have eaten, but it's for a purpose!


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[AKD_FitChick]

For lack or fat or too much???

This is the lowest fat I have eaten, but it's for a purpose!


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Double post, hmmmm


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[Capebuffalo]

LOL, did Cape convince you to go ahead and get a larger pan so you could bump up your portions? If so, good for him!!
Dear God, you are organized!!! My work meals and midmorning meals are made up through Wednesday, but they aren't nearly as neat.

I'm trying to talk her into drinking the egg whites like I do. So much faster.

[Capebuffalo]

He did convince me to get more food in and is helping me through the cut for sure. I am just trying to keep my fat down to 10% and that shit is hard. I get full really fast, so eggs is a great way to get protein in. I owe a lot of stuff to Cape!!!

I am anal! Lol! I am all organized and shit! Its a joke in my family about my OCD.

It doesn't need to be pretty, you are at least doing it!!!


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You said anal.

[AKD_FitChick]

You said anal.

F*ck yeah lol


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[Capebuffalo]

Cape will have you drinking beer on a cut

It's her cut. I'm on a dirty bulk. Lol
You know me too well.

[Capebuffalo]

F*ck yeah lol


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[hammerheart]

For lack or fat or too much???

This is the lowest fat I have eaten, but it's for a purpose!

I'm a fat burner, I'd be challenged to survive with a couple tbsp of olive oil a day. My body doesn't use carbs well.

I am anal

I'm stuck at an earlier Freudian developmental stage, even...

[almostgone]

You said anal.

F*ck yeah lol


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https://youtu.be/r7QZIFqamZc

[Capebuffalo]

https://youtu.be/r7QZIFqamZc

Ha ha ha. That's funny.

[Capebuffalo]

Morning Ag Nacho Song Sfla and D-

[almostgone]

Morning, Cape! Morning, everyone! I escaped from work a few hours early. Walked by my old truck that has a cover over the bed and .....yeah, about that. It's time to make another run to the garbage dump.

[songdog]

Good morning Marcus Cape Nach Ag Clarky D lets all have a get day!

[AKD_FitChick]

Happy Monday you all!

So hard to get up and work out after a full 7 days off. Made it this weekend but today was super hard. Ahhhh

Need more sleep.


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[NACH3]

Morning fellas and D/GGR!

Just tried to put my two wks in at this gym b/c my boss was getting high all day(crack, hormones, marijuana, you name it) and they tried terminating me lol I said that seems like wrongful employee firing to me... and after I've paid for my annual membership, they're saying I can not workout for 60days in any gym - I am ant a refund and I'm reporting him to corporate!

[Capebuffalo]

Morning fellas and D/GGR!

Just tried to put my two wks in at this gym b/c my boss was getting high all day(crack, hormones, marijuana, you name it) and they tried terminating me lol I said that seems like wrongful employee firing to me... and after I've paid for my annual membership, they're saying I can not workout for 60days in any gym - I am ant a refund and I'm reporting him to corporate!

I'd report him as well. What a tool.

[NACH3]

I'd report him as well. What a tool.

Yeah... he's left me with no choice now, man! Can't believe how shady of a corporation(including corporate) really is! They have uncertified trainers training people now and one has the 8hr class not even a real certification! Unbelievable!

[almostgone]

Yeah... he's left me with no choice now, man! Can't believe how shady of a corporation(including corporate) really is! They have uncertified trainers training people now and one has the 8hr class not even a real certification! Unbelievable!

Write/document everything that has occurred, Nach, and then read it over a few times. When you present it to corporate or whoever is next in the chain of command, you want to be very confident and sure of yourself. If you kind of fumble around and ramble with it, they may discount your report.
Don't get me wrong, I think you have a valid complaint. You just want to be able to state it clearly and factually.

[almostgone]

Bedtime for me. Will holler at y'all later.

[AKD_FitChick]

Yeah... he's left me with no choice now, man! Can't believe how shady of a corporation(including corporate) really is! They have uncertified trainers training people now and one has the 8hr class not even a real certification! Unbelievable!

Dang sorry to hear that! I am guessing a big box gym?




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[NACH3]

Write/document everything that has occurred, Nach, and then read it over a few times. When you present it to corporate or whoever is next in the chain of command, you want to be very confident and sure of yourself. If you kind of fumble around and ramble with it, they may discount your report.
Don't get me wrong, I think you have a valid complaint. You just want to be able to state it clearly and factually.

Absolutely agree! He's the type of guy that the clientele ended up coming back and telling me that he hit on them etc when trying to sign him up... the one is getting married and she was telling me how bad he was...

But your right it's gotta be documented with proof which I have... it's not the thing I'd normally do but this guy just tells people what they want to hear. 'Salesman' of course and a snake!

Plus a few clients already want to follow me wherever I go... that helps.

Thanks as always big guy, it's much appreciated!

On a side note I possibly got a 12$ raise/hr with a new gym today, in a community where there's no shortage of wealthy people.... hopefully this goes as well as it did today!