I'm not trying to be dismissive but I think you should worry about one thing at a time and you should focus on an exercise routine. You can be in pretty bad shape and finish a 5k, even running it entirely. It's mostly going to be about getting your lungs and leg muscles up to speed.
Can you bring a kettle to work? If so, you could make lentil soups.
You must learn the way of the salad.
that is true, i forgot about salads. i'll need to learn to make good ones that aren't just chicken ceaser lol
I usually make my own salads but chopped salad kits from the grocery store are usually actually pretty good.
Raisins and nuts comrade, they elevate a salad. Especially with a tasty dressing. Mushrooms too!
Edit: chunking fruits so you have something hefty to stab with the fork also increases salad enjoyment ime. Oh, and celery adds a very satisfying cronch
five THOUSAND dollars? in two months? you better start hustling man
oh. nevermind sorry
Do you eat meat?
Going to assume yes, all of this can be eaten cold.
Sandwiches with 6oz lean deli meat (turkey, chicken, roast beef… not salami or ham)
Potato rolls are sneaky good, I wouldn’t eat a ton of them but they are lower in calories and higher in protein than regular buns.
Canned fish (no mayo) w whole grain crackers. I like sardines personally, mackerel also a good choice, tuna has a lot of mercury so not for heavy consumption
A whole grain carb + 4-6oz of meat (I like fish, salmon or tilapia) and grilled veg can be eaten cold. Skinless chicken same thing.
0% Greek yogurt is a god-tier snack
Shrimp is GOAT though in terms of calorie to protein ratio and tastes great cold.
If you don’t eat meat it’s harder. Soy is really your only option. Tofu is fantastic and can be blended into smoothies. Seitan is pure wheat protein and cheap. I would marinate and grill it or sear it on a skillet then eat it cold.
If you can do hot meals soft tacos are my favorite. Corn tortilla (one not two per taco) plus any protein pretty much with salsa is tough to beat.
I eat a ton of protein and these are my go-tos. Diet is part of it, the other part is conditioning. Nothing builds work capacity like the jump rope. 30s on 30s rest for 20 intervals, once you can hit that reliably then shorten the rest window or add intervals. Running is also good of course but if I try it when I’m heavy I get shin splits bad
Don’t go too low on carbs your body needs them. I suggest tracking your macros with something like myfitnesspal or macrofactor if you can afford to pay. I use MacroFactor and have had great results
OH I almost forgot… do the macros for two light life hot dogs, potato buns and half a can of Amy’s chili and be amazed
Edit:
This feels like cheating
Light life hot dogs also slap real hard. If you're a toppings lover like myself, they're almost indistinguishable from a real hot dog.
The first time I read the nutrition label on them I was shocked into silence. After like 10 seconds I looked at my wife and said “Oh my god. These things are amazing. I’m eating two of them RIGHT NOW”
Are you saying they are healthy? I’ve had to cut out most meat substitutes because they suck nutrition wise, this would be a game changer
I wouldn’t go as far as healthy, like they don’t have any micronutrients and are high in sodium. But what they do have is a great protein to calorie ratio, which is my main focus at the moment
Look up C25K. Couch to 5k. Its free direct and will get you tnere.
I know it was a while ago, but how'd the run go?
it went ok, i didn't place but i finished it out. hank you for asking!
What was your time?
30 something. i could go look at the exact score but around there. not much of a runner
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