harlequin0318 Member

and now i posted it at the bottom http://www.anthromed.org/Article.aspx?artpk=531

I posted the link up top

I can't cite "the people on MFP blog"

So there's no source out there that says otherwise? Anyone? Bueller?

Not on leg day!

One solution: Pinterest

Yea, but you don't sleep until after the end of shift - so your personal circadian rhythm doesn't match to the typical day shifters - neither does mine. I eat my dinner at 7 am then go to bed at 8.

As have I - plus I usually have my Casein shake right before bed which is basically a meal. But I guess we should point out that this isn't about weight loss, but about Fat loss.

Yes let me see if I can find it!

I work nights too - so counting my calories when Ive been up for 20/24 hours of the day has really been confusing

Touche!

I use Optimum Nutrition Amino Energy - doesn't have loads of caffeine in it, I actually don't feel a kick from it much anymore, (but I could also sleep after drinking a pot of coffee). But it comes in a bunch of flavors too!

All of that bread and rice in your diet should be swapped for lean chicken or lean ground turkey & eggs if you want to lean out. It's nice that your'e under your calorie limit most of the time, but its not always how much you eat as compared to what you eat

I don't measure my body fat percentage - since im female, it would be inaccurate anyways. Ive been lifting only for 6 months now, but in 3 months my upper abs started to pop, and now that im increasing my HIIT workouts, my lower abs are starting to come through

I follow a lot of people on IG that post workout videos, progess pictures, competition pictures, healthy meal ideas, all of which get me amped up to go to the gym and get closer to my goal. #fitnessfoodmotivation

You have to work your abs muscles just like you work your legs or any other muscle group - I do abs twice a week on the decline bench, gradually adding weight

As soon as you wake up you run or do HIIT for 35-45 minutes. Let me see if i can find an article or something - people will dispute it either way, just like having breakfast daily or not eating big meals before bed. But fasting cardio helped me blast away my belly fat Edit -…

^ serious question though! Squats, deadlifts, lunges etc are the ultimate exercises and you will unknowingly be burning that lower belly fat

Fasting cardio burns twice as much fat - try that if you havent already

Its definitely true when you expend the most amount of your energy during the day, therefore you should eat to gain your energy for the day - its simple logic

Im on a 30/40/30 split (carb/protein/fat) and I change that split daily according to the workouts that I do. On days that I work big muscle groups, like back days and leg days - I increase my carbs over 50%. On days where I want to burn fat, so cardio & HIIT days, I cut my carbs to 30%, sometimes less. My personal goal is…

Well you're leaning out that's for sure! you might as well up your calories to 1400 since you expend so much - I think the belly pouch will work itself out with you being consistent in diet and exercise....

That's a pretty hefty exercise routine! If anything, you should be gaining weight (in muscle of course). How long have you been on this lifestyle change? P.S. So far, I have no advice - just trying to gain more info so other members can help :)

Props! But its just about splitting your calories for the day - since breakfast is supposed to be the biggest meal of the day (because you expend most of your calories during the day), then its only logical that dinner would be less, and should be less - because unless you run in your sleep - you're not using those excess…

Wow - thats a diet just asking for a lawsuit

Can you provide more info on your diet and strength training plans?

Well, dinner should be your smallest meal of the day - so maybe for lunch you can add 1/2 an avocado, brown rice, or make your chicken into a chicken sandwich or wrap (be sure to log your condiments as those calories can add up)

Keep the yolks in your eggs, there's nothing wrong with eating those :) so that will bring the calories up. And with your morning oatmeal - you can add a fruit or something to spice it up. Lastly, I stand by my previous protein shake comment, they come in many flavors and you can cook with protein powder too

Wow, you do alot of cardio. Props to you!! To get strong and toned - yes you have to hit the weights! Squats, deadlifts, pull ups, bench press, all of it! You dont have to do heavy weight - do what is comfortable for you. And when you go to the gym - you can always ask the staff to teach you how to use a machine - don't be…

Thats a great goal - but I think the trainer has put some unrealistic expectations on you. Is the diet he gave you a drastic change? And do you think you'll be able to keep up with it for a prolonged period of time? Just some questions that you need to ask yourself. I asked myself these same questions - and I personalized…