VitaSh Member

Motivation comes and goes whether you've been doing it forever or you're a newbie. So it's not motivation that keeps you going. Realizing there is no "endpoint" to a perfect body, or perfect health, or perfect whatever it is in your fitness journey is crucial. You realize you can achieve goals, there will be progress, but…

I've had experiences with binge eating..and it's terrible, I understand. Just wanted to share from my experience. Currently have been binge-free for 2.5 years with a small slip-up in between for about like a week. Intermittent fasting WORSENED IT!! It screwed up my hormones and made me obsesses food. Make sure you're…

You probably get more positivity and encouragement than hate, right? But I understand you. Hateful comments are usually jealousy, insecurity, and self-disappointment (they cannot pursue and achieve their own goals and your success makes them feel inadequate instead of motivating THEM). So "hate" usually amuses me and…

It doesn't matter in terms of fat loss or body composition when you eat your food or snack. Therefore, I suggest plan your snack or something you really like and enjoy that you would eat anyway at night, so you don't get the f**k it mentality and eat through all your cupboards lol. I also like to make healthier versions of…

I used to have sh**t metabolism but it took me 3 years to completely reverse it (saw a difference after the first year).. through heavy training and slowly increasing my food. I'm currently eating and maintaining an athletic 146 lb at 2400 calories 5ft 7 in. If someone hasn't already suggested, look up Dr. Layne Norton's…

I suggest you look up Layne Norton's videos on Youtube about reverse dieting and how you can slowly reverse your calories higher to help increase your metabolism and change body composition, and then it will be much easier to lose weight from a higher caloric intake and/or maintain weight at higher calories, if you're…

Metabolism can change both up and down btw. I'm an athletic 146 lb maintaining at around 2400 calories, female, 5ft 7.5 inches, daily weight training no cardio. 1 full day off from gym per week. :smile:

Almost always have a meal (not like the second before I work out!) but it helps me with strength and energy, I absolutely hate working out on an empty stomach but everyone is different. Try it!

Depends on your goals, lose fat? build muscle? (always recommended to build up your metabolism aka muscle before losing fat but as a newb, it is possible to do both). Try those macros and see how you feel on them for a few weeks, if you're losing too fast (you are also losing muscle so not good) up the calories a little, I…

I ALWAYS make sure I leave some calories before sleep so I can eat a meal or snack before bed and not be starving and awake. So I eat something I really like (like Plain greek yogurt mixed with half a packet of sugar free pudding mix sooo good) or some cereal with protein or whatever. So if you plan it, you are not…

I had to do the complete opposite. I took a year to slowly reverse diet where I actually increased my calories and lifted weights heavier at the gym. I increased my metabolism where I was maintaining weight almost at 3000 calories as a female. Then it was muuuuch easier cutting calories from there! This took time. Nothing…

They are also made in the gym (because abs are very genetic too). I can diet down to very lean levels but if I don't do focused ab work they actually don't pop like that at all..I just get a very flat stomach. But I actually want a defined six pack so I have to work for that! Looking awesome btw

Overnight chocolate protein oats with fruit and coffee.

Hit your macros, eat what you like and what makes you feel best and what gives you most energy for the gym and whatever else. I recommend eating healthy 80% of the time, and incorporating what you really like the rest of the time. You don't need to live on chicken and rice, just fyi. Unless eating 100 percent clean…

I wanted a waffle and peanut butter with syrup. Since I do flexible dieting, I went and made a large protein waffle with coconut peanut butter and syrup...and now feel very satisfied :)

I'd say, So you think lifting weights (or running or whatever) is dangerous? No being weak and overweight is dangerous.

Leave adequate calories and carbs(yes carbs after dark will not make you fat) for your nighttime meal. You won't overeat and sleep better. Don't eat all your calories before basically.

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Skin and hair

I try to start my day with my most favorite meal and end it with one too :) Overnight oats with greek yogurt, favorite flavor protein powder, tiny bit of cashew milk, stevia, fruit (yum) Homemade protein waffle with peanut butter on top (my second protein scoop of the day, egg, coconut flour)

Hold your head high, you are on your journey and already had success and he seems to be already attracted to you. Be proud of what you've done so far. Plus you are already hot so again...smile and be proud

intelligent, witty

Has a lot to do with your goals in body composition. For example, a low protein diet is probably not the best for muscle retention and building and a leaner body etc. (I'm talking about healthy ppl who don't have much restrictions). Calories are most important but a certain macronutrient breakdown that's right for you and…

hahahahaha^

finding your number 1 "why" and that's what pushes you whatever you may feel that day.

beautiful big eyes

I do overnight oats. I mix a half or full container of Greek yogurt into a serving of oats, tiny bit of cashew milk to thin out to desired consistency, stevia or sweetener of choice, a scoop or so of my favorite flavor protein powder, maybe some fruit on top, delicious and I don't think I've had a different breakfast for…

It's mostly myth but for people on high protein diets, research has shown that if you break down your meals, protein is absorbed/metabolized better than if you consume one big meal of a lot of grams of protein at once. And timing can work to your advantage (you don't need to eat carbs before a workout or be afraid of…

Good idea to start a workout with lagging body parts. Whatever part you want to grow, work it out first. Abs will only show when you're low enough body fat but I disagree when people say that abs are only made in the kitchen. They are revealed in the kitchen but in order to have development there, I find it helpful to…

Great ideas! I love putting cottage cheese in my tuna (hope that's not too weird lol) sodium bomb but whatever Also love mustard or yogurt