I would think at least 1/2 cup per serving. Please use pinto and not kidney or I will have to hunt you down and KILL YOU! 
Man that looks good. One of the few downsides to living in the Midwest (at least in a small town) is the lack of good fish, or the absurd prices for it. Salmon’s probably my favorite meat.
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For that much, I use a 14.5oz can of black beans and a 14.5oz can of chili beans, sauce included (sauce for the chili beans, the black beans I rinse). I also put southwestern corn and a red and green pepper plus an onion that I sear with some fresh garlic before anything else.
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It’s like 9 bucks a pound for salmon fillets in VA. I usually get a 2+lb piece for ~$20 and eat it 2 days. Broiled for a few minutes it falls apart when you touch it into big translucent slices. Over cooked salmon is gross. Then steak one day, ground beef another, ground turkey another, and chicken the last couple days. And it’s usually all big meals. Southwestern chicken and rice, chili, turkey meatloaf with low sugar BBQ sauce, etc.
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CONDITIONING
2 Mile Run
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They all would; it’s in their DNA.
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what’s in the veggie bites, and how are they prepped/cooked?
These are actually sold at Costco. It’s clean, vegan, organic, the whole bit. They are tasty. I love tatter tots but I never buy them, so this has been a good substitute when I get that itch haha.
Nutty’s Program
Week 3 - Day 3
BACK SQUAT (ss: Ab Wheel - 5x10)
395x8
395x8
395x8
395x8
395x8
RDL (ss: Hack Squat - 5x12)
345x10
345x10
345x10
345x10
345x10
GHR (ss: BW Back Ext - 5x15)
x15
x15
x15
x10
x10
SPRINTS
8 @ 80%
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HAHA!
Squatting 3x a week for years will do that to you!
On a positive note, my company might get acquired. Still going through the negotiations and legal side.
My employees are in the know. I always said if I sold my company I would make sure each employee receives 50k from me if possible. So far seems like it’ll be possible so I’m not really stressed at all and neither are they. I really care about my employees. The people you hire are the most important part of any business!
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Well they’re lucky to have you as their boss. Hope their new boss will be as nice, if not nicer
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Thanks man, I just learned early you don’t need to be an asshole to be a great leader or successful. Just be yourself, that’s for all facets in life.
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On another side note an employee of mine has been doing a program I wrote for him a long time ago and he’s in really good shape now. He doesn’t eat enough so he got more cut, but he looks way fitter. His numbers are nothing crazy (315 deadlift, 255 squat, 190 bench, 120 oh press, 205 front squat), but he’s keeping himself healthy! His layout is below. Just goes to show no one needs anything crazy unless you are in a competitive sport. All you gotta do is show up and work hard.
DAY 1
Back Squat
Bench Press
Rows
Assistance
DAY 2
Deadlift
Front Squat
Dips / Chin-Ups
Trap Bar Carry
DAY 3
Back Squat
OH Press
Rows
Assistance
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I don’t know how this got started in the first place. I see it every day in the hospitals - seniors (from consultants to senior residents) bullying their juniors, interns, clerks, and so on. Some call it the oldschool way and that the new generation doesn’t understand the traditions and values of the older generation, but that’s a whole different discussion I guess.
Agreed!
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you lost me at “vegan”
Maybe I shouldn’t be so closed minded…
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I believe in meat, but I beleive in veggies too. And the Veggie Bites from Costco are amazing!
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Maybe I just don’t know enough about business but what does this mean? You’ll be working for the new company, or leave to start a new one or something?
My wife is vegan. It’s a good thing. I still eat meat but I eat more veggies now. I’m slowly trying to decrease my meat consumption - nothing crazy, but I don’t need to eat 2 lbs a day.