dbone

Patriots fan 4 life. We are all patriots and should all unite as Americans. PROUD NEW MEMBER OF THE AMERICA PARTY!

[dbone @dbonerocks]

@stoolpresidente Agree. World a better place without a NY sports title

[Dean Turner @DeanTTraining]

Ground Beef & Potatoes Prep Guide

Ingredients
- 96/4 Ground Beef (You can use a fattier option if you prefer)
- ~450g Potatoes, cut into evenly sized chunks
- 1 packet Old El Paso taco seasoning per every 2 lbs
- Splash of water (2-3 tbsp)
- Splash of olive oil
- Salt & pepper
- Avocado oil spray

Equipment
- Large nonstick pan
- Wooden spoon or spatula
- Air fryer
- Cutting board
- Knife
- Large bowl

Ground Beef Instructions
1) Preheat your pan over medium-high heat for about 1 minute — you want the oil hot and shimmering but not smoking
2) Add a splash of olive oil and swirl it around to coat the surface evenly
3) Add the ground beef to the pan — it should sizzle slightly on contact
4) Break it up immediately with your spoon or spatula into small crumbles
5) Season lightly with salt and pepper as it cooks
6) Cook for 5-7 minutes, stirring occasionally, until the beef is mostly browned and no pink remains
7) Add the taco seasoning and stir well to coat the beef evenly
8) Add a splash of water (2-3 tbsp) if the mixture looks dry — this helps the seasoning blend in and coat the meat
9) Cook for another 1-2 minutes — stirring constantly until the beef is fully coated and the liquid has mostly evaporated
10) Taste and adjust with extra salt or pepper if needed
11) Turn off the heat and let the beef rest in the pan for 1 minute

Air Fried Potatoes Instructions
1. Preheat your air fryer to 400°F.
1. Wash and cut your potatoes into evenly sized chunks (roughly 1 inch pieces for even cooking).
3. Add the potatoes to a large bowl. Spray lightly with avocado oil and season with salt and black pepper. Toss thoroughly to evenly coat all pieces.
4. Place the potatoes in the air fryer basket in a single layer (do not overcrowd).
5. Air fry at 400°F for 20 minutes total.
6. Shake the basket or flip the potatoes halfway through (around the 10-minute mark) to ensure even browning.
7. Remove once golden brown and crispy on the outside, soft on the inside.

NOTE: Cooking time may vary depending on potato size, air fryer model, and how crowded the basket is. Check for doneness and adjust time as needed.

[dbone @dbonerocks]

@BaileyCarlin Knicks in 6. Not closing them out in san antonio

[dbone @dbonerocks]

@MikeReiss He is on his way to bust territory

[dbone @dbonerocks]

@ByronDonalds I will never stop doing what master trump says to do

[Dean Turner @DeanTTraining]

The SIMPLEST diet ever:

1) Eggs and Yogurt for Breakfast

2) Chicken and Rice for Lunch

3) Beef and Potatoes for Dinner

Tack on…
- Additional Yogurts if you need more Protein
- Ninja Creami to solve sweet tooth/add more Protein
- Fruits/Veggies to round out nutritional needs

[Dean Turner @DeanTTraining]

If you want to…

- Train 3x Per Week
- Build Muscle
- Lose Fat
- Spend 90 minutes MAX in the gym each session

Here is an EXCELLENT workout plan for you:

𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘
DAY 1: FULL BODY A
DAY 2: OFF
DAY 3: FULL BODY B
DAY 4: OFF
DAY 5: FULL BODY C
DAY 6: OFF
DAY 7: OFF

𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗔
Exercise 1: Leg Extensions — 2x5-10 @ 0-1 RIR
Exercise 2: Seated Leg Curls — 2x5-10 @ 0-1 RIR
Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR
Exercise 4: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR
Exercise 5: Seated Machine OHP — 2x5-10 @ 0-1 RIR
Exercise 6: Machine or Cable Preacher Curls — 2x5-10 @ 0-1 RIR
Exercise 7: Incline Cable Tricep Push-Downs — 2x5-10 @ 0-1 RIR
Exercise 8: Calf Press — 2x5-10 @ 0-1 RIR
Exercise 9: Ab Crunch Machine — 2x5-10 @ 0-1 RIR

𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗕
Exercise 1: Lying Leg Curls — 2x5-10 @ 0-1 RIR
Exercise 2: Leg Extensions — 2x5-10 @ 0-1 RIR
Exercise 3: Incline Machine Press — 2x5-10 @ 0-1 RIR
Exercise 4: Chest Supported T Bar Rows w/ Pronated Grip 2x5-10 @ 0-1 RIR
Exercise 5: Machine or Cable Lateral Raises — 2x5-10 @ 0-1 RIR
Exercise 6: Seated Dumbbell Curls w/ Upper Arm Support 2x5-10 @ 0-1 RIR
Exercise 7: Dip Machine 2x5-10 @ 0-1 RIR
Exercise 8: ADduction Machine — 3x5-10 @ 0-1 RIR
Exercise 9: Glute Bridges — 2x5-10 @ 0-1 RIR

𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗖
Exercise 1: Hack or Pendulum Squats 2x5-10 @ 0-1 RIR
Exercise 2: 45° Extensions — 2x5-10 @ 0-1 RIR
Exercise 3: Seated/Flat Machine Press — 2x5-10 @ 0-1 RIR
Exercise 4: Chest Supported Machine Rows w/ Neutral Grip 2x5-10 @ 0-1 RIR
Exercise 5: Seated Machine OHP — 2x5-10 @ 0-1 RIR
Exercise 6: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 2x5-10 @ 0-1 RIR
Exercise 7: Overhead Tricep Extensions 2x5-10 @ 0-1 RIR
Exercise 8: Ab Crunch Machine 2x5-10 @ 0-1 RIR
Exercise 9: Calf Press — 2x5-10 @ 0-1 RIR

[dbone @dbonerocks]

@stoolpresidente World is a better place without a NY title. Too bad its ending.

[dbone @dbonerocks]

@barstoolsports Fuck ny sports

[dbone @dbonerocks]

@JudgeTorre Fuck ny sports

[dbone @dbonerocks]

Fuck ny sports

[Dean Turner @DeanTTraining]

So many people have convinced themselves their metabolism is fucked

Another fan favorite is the phantom “thyroid issue”

99% chance you don’t have a problem with your metabolism or your thyroid

You just eat like an asshole, don’t move, and you don’t track anything so you aren’t accountable

If you’re a MAN: Actually consume only 1,500 calories per day while walking 20,000+ steps per day for the next 90 days

If you’re a WOMAN: Actually consume only 1,200 calories per day while walking 20,000+ steps per day for the next 90 days

Report back about thyroid/metabolism issues afterward

[dbone @dbonerocks]

@DeanTTraining How many grams of potatoes per day to get lean?

[Dean Turner @DeanTTraining]

8 of the GREATEST Protein Hacks known to man:

1) Greek Yogurt
2) Fairlife Milk
3) Protein Bars
4) Protein Shakes
5) Meal prep services
6) LeanStix
7) Just Bare/Kirkland Nuggets
8) Chipotle triple meat

If you aren’t hitting your protein intake, you’re just not trying….AT ALL

[Dean Turner @DeanTTraining]

This meal plan is…

1,934 Calories
~166g Protein
~169g Carbs
~66g Fat

Meal 1:
- 3 Large Eggs
- 300g Strawberry Greek Yogurt

Meal 2:
- 8oz 96/4 Ground Beef w/ Taco Seasoning
- 450g Potatoes
- 1.5 Cups Broccoli

Meal 3:
- 8oz Chicken Thighs w/ Chipotle Pepper Marinade
- 3 Carb Savvy Taco Tortillas
- 3 Cups Shredded Lettuce

[Dean Turner @DeanTTraining]

I’ve got a HOWHAI walking pad

I’ve had it since 2024 and I’ve done over 1200 miles on it

0 issues so far

Spent < $200

Comes in handy when doing work / weather is bad / watching tv / etc

My exact model is unavailable but I’ll link another in the post below from same company

[Dean Turner @DeanTTraining]

4 of the GREATEST HACKS in the history of hacks right here, folks

You are welcome in advance for putting you onto these tortillas!

[Dean Turner @DeanTTraining]

The Mount Rushmore of Supplements:

- Protein Powder
- Caffeine
- Creatine
- Electrolytes

I don’t even know if this is up for debate

Now that I think about it….

IT’S NOT

[Coach Kev - SalesBody @AskCoachKev]

If I had to lose 30 lbs and didn't want to meal prep, this is what I'd eat every day:

Breakfast:
- Oikos Pro Greek yogurt
- Fairlife Core Power Elite

Lunch:
- Chipotle double chicken bowl

Dinner:
- Air fryer chicken
- Air fryer red potatoes

[dbone @dbonerocks]

@ByronDonalds You need to fix insurance problem man. Its freakin terrible