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a Question with BMR (perhaps dumb)
I've been using a lot of measurement devices (bodymedia/polar loop/vivosmart) and they all seem to hover around the base BMR for myself. I am average build but haven't focused on my fitness level till now. Having closely tracked and beginning a focus on fitness my fat content is dropping considerably even though my diet…
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_benjammin's bulk
I can't find my old "12 Weeks w/ SS" thread so I started a new one to document bulking progress. I hate the new forum layout and my phone app (Samsung S4) crashes almost immediately. I hope to get some updated pics this weekend and I'll add old ones in too. Anyway, here's my updated graphs: Weight vs. Calories Rolling 7…
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Can I have a list of food that gives me high protein. I mean real natural food not powder
i checked my daily logging n find that I almost exceed my fat intake everyday n deficit at protein everyday. I am like the girl who works out well but has a sticky belly. Any suggestions?
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Question about restarting stronglifts
Ok, this is going to be a little long, sorry in advance. I started Stronglifts in January of 2013. I ran the program for a little over a year with a few breaks for vacation and whatnot. At some point I was getting bored with the program in the spring of last year, and so I decided to do strong curves, which I ran for a few…
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Non-dairy, no caffeine recovery drink suggestions
Like many, my go-to recovery drink is chocolate milk. Unfortunately for my wife, dairy and caffeine are both migraine triggers. Any suggestions for recovery foods/drinks? Currently she'll have something like a ham sandwich for the protein/carb combo, but she doesn't have much appetite after working out so a drink would be…
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Supplements? Specifically BCAAs
Hey all, So I don't regularly supplement my diet - no shakes, pre workout or anything like that. Approx 6 mths ago I started taking fish oil, glucosamine and magnesium in order to help my muscles and joints recover better from workouts and be less prone to injury. I'll admit - I am not very good at remembering to take them…
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Crossfit and Gym Training
Hey, I havn't posted here before but I was hoping to get some answers on this topic. I was a gym junkie for a while before I switched to crossfit last year. I love crossfit but I have noticed I have lost muscle and I don't look like how I want to look, I want to build up muscle and for it to be noticeable. Don't get me…
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Building my home gym
Hey all. I posted this in the NROL4W group but would also like to get opinions from here. I just got the NROL4W book and I am excited to get started. I have been adding equipment to my home gym and I am now on the market for a power rack. At my local new & used sporting goods store, Play it Again Sports, they have 2…
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Q&A Thread 1/7/2015
Since we started our YouTube channel there is a chance we may discuss some of these questions in video format. Undecided as of now but either way, please post any general questions here. Thanks!
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First Bulk Questions
Hello! I'm planning my first bulk for when I reach my goal weight and after I get some noob gains (so probably 2-6 months from now, but I'm a bit of a planner and I'm very curious!). For any woman who's done one, how much of a calorie surplus did you give yourself daily? I thought I read somewhere about 250-400 was ok but…
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Modified all-pros for olympic lifting. Sanity check appreciated.
I'd call myself a novice lifter. I have 3 years of lifting experience, but never got very strong for (reasons.) I did crossfit at a pretty good gym recently, but it closed. Now I'm in a 20% calorie deficit, looking to do something fun that scales well with such a deficit. Have always found All-pros to be a good way to go.…
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Bench press program
Hello! I have been lifting for two years. Most of the forty years before that my exercise focused on lower body-- soccer, running, cycling. I competed for the first time as a lifter and my bench is terrible. I am a female. I want to improve. Any thoughts about a bench press program for me?
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question about weight loss
Hi sarah and sidesteel. Am attempting a gentle "cut" before progressing most likely onto my first bulk. I would guesstimate my body fat to be around 20 % at 53kg. To my enormous surprise have lost a kg in about 2 wks. Current wght is 53kg. I set my goal to 0.25/wk so the kg loss is an unexpected but pleasant surprise. My…
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Program modification in defecit
So I have been doing SL5X5 for a few months. I started doing them while eating about 1800 calories, and in November was struggling so I have been doing 2300ish calories (I say ish because I set the goal but during this have not been strictly measuring, nor freaking out if I go a bit over), sort of a mini bulk. I have…
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Body changes with weight lifting
I've been doing strong lifts regularly for at least 18 months, maybe 2 years. It's done some nice things to my body, but the one thing that I'm not so sure about is that I'm definitely bigger in my upper back/shoulders. I know this because many of my clothes are now tight to the point of unwearable at the top, but fit fine…
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Hard fat! When is it replaced with lean muscle??
I posted this first in the stronglifts 5x5 group but I read everything in this group too so I'm posting here as well. Okay so it's only been a month of three times a week SL 5x5 but I feel bigger than ever and it's a bummer. My calories are at my TDEE, 1484 with maybe a bit more olive oil sometimes than I should but my…
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Meal Planning (based on macros)
I'm struggling with meal planning based on the macros I'm supposed to eat (trainer/coach prescribed macros). I've never tried to eat this way before, so I don't have a clue. If you were supposed to eat 40g of protein and 25g of carbs with no added fat for breakfast, and keep the meal around 260-290 calories, what would you…
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Power Muscle Burn 5 day Split
I am currently doing the power muscle burn 5 day split. I do most of the workout at home, but on Quad and Calves day I have to do the leg presses, and calf raises at work. Then I complete the workout when I get home in the evening. Am I limited my progress by doing this? should I just substitute the presses and calf raises…
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What happens if I lower carbs and raise fat?
I currently have my fat intake set at 0.35g per lb of lbm. Protein at 1g per lb of lbm and the rest of my calorie intake is made up of carbs. I am sometimes finding this amount of fat to be quite restrictive in terms of what foods I can eat. It is probably my most restrictive macro at the moment and a lot of the treats…
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Carbs, and Cardio when strength training
So a stupid question, but I'll post here because hopefully I'll get a better response... I'm always under on Carbs... This is even after having 2/3 sweet\4/5 white potatoes, for my meals, or Lot's of Pasta, Porridge for breakfast, AND 100g of Fine oats in my PWO shake... Any idea's to top up would be great... I always tend…
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protein ? carbs?
I have a personal trainer 3 times a week for half hour as well as doing my own thing in between. Iv put my self on 1500 calories a day.. should be in taking less carbs more protein or does this matter if sticking to my calorie intake
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Nature vs nurture and set points?
I posted this comment in the main forums, and one of my "pals" who is also a member of this group, suggested posting here for a more "educated and informed" response. So here it is. . . I'm just wondering what everyone thinks--do our bodies have an easily maintained "set point"? (Which can easily be maintained by eating…
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umm... eh? TDEE Calculations
So, I've been here a while... at first I used the MFP method, which has worked very well for me. Then I went onto TDEE with a 20% defecit then 15% and that worked well but as I only have 14lb left has started to slow over the past few weeks. I read in another thread about re-calculating TDEE when your progress slows and…
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How many calories do I eat
I hope this is an OK question for this group. I have been a very active person for the past 7 years. 5'7 155 (Ive gained 10 since injury started) I just had surgery on my foot and am struggling to keep my weight under control. Where should my calories be? at my BMR because I can do nothing except fight with my crutches?…
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Holiday Q&A Thread
Happy holidays yo. Post any questions here. Sara or I will take a look. Sara doesn't know that she will also be taking a look.
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Commitment-phobic to Programs
I go to the gym to lift weights because I enjoy it. I look forward to sessions when I can go in, lift heavy stuff and go home. I've had programs developed by trainers and I've picked programs up from websites and magazines. However, I often find that, my interest in the program drops after a week or two. I have found that…
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Double Check My Numbers
I've been using the MFP app for a few weeks now, I just used the numbers that it gave me, the only adjustments I made were to the macros to 40p / 30c / 30f Based on a 2lb per week loss it's allocating me 1760cals per day and I'm not sure if this is too low after looking at some other calculators. I've lost 8 lbs in the…
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Squats and lordosis
I'm looking for some technical advise for doing squats with a lordosis. I'm generally very flexible. As a kid I could bend over backwards and reach the ground. Well, I don't really manage that anymore, but my lower back is still very bendable backwards, and hardly foreward. This combination makes it difficult for me to…
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The MFP development team needs your input.
Hey everyone! The MFP development team is looking for a couple of people who track intake accurately and meticulously. Purpose of this is to answer a few questions and possibly test out a few features. Please post in this thread if this interests you. Thanks.
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pain relief advice please
I did my usual 5x5 yesterday which included some one arm rows, I didn't engage my back properly, did some too loose & strained my left scapula a bit, enough pain to make you sit up & notice but not where you think you've done much damage. then I had to collect a parcel from a delivery centre, turned out to be a solid…
