XavierNusum Member

New guy here, but I agree with the above. Most of research and anecdotal evidence I've seen points to caloric deficit for hair loss regardless of how the deficit is reached. Great news is, that means you should just try adding in another meal or snack or 2.

Oh I'm sure you will! :D

Welcome and I wish you continued success! You have all the pieces in place looks like.

Life in high calorie land is so glorious! I remember mourning the loss of 10% like it was a hunger strike! And that was 3000 down to 2700! LOL

good stuff here ^^^

Congrats on the losses!!

Jennifer my advice would be start with a 10% deficit for a couple of weeks and then slowly move up, maxing at 20%. You don't want to start in the basement then you no where to go. I also think if you've spent quality time finding TDEE just eat that everyday and keep your activity consistent. That means, skip the cardio…

That's awesome progress! Being in a hypertrophy phase you want to concentrate on "rep PR's". Like you 9x10x110. You could potentially break the sets up like this: 5x110 5x110 5x110 AMAPx110 (as many reps as possible) Record your AMAP numbers and compare them as you go through your hypertrophy phase.

That's an awesome list!! You can't go wrong with those protein sources! Keep up the great work and thanks for the friend request!

One more thing, listening to Iron Radio yesterday and Dr. Lowery was answering a question about "fasted cardio" during comp prep. It was basically all that heybales and I have said. One thing additional was he suggested 30-60 minutes 5 days per week min. Starting at 30 and increasing on a weekly basis. BUT that again is…

These questions? It may be an adjustment to new caloric intake. Plus protein is typically heavy so that full tired feeling is some what normal.

Unfortunately with protein shakes or powders or any suppliment it's kinda trial and error. You can take suggestions, but you will have to like it enough to drink it and be willing to pay the price. I wouldn't consider anything with less than 20g per serving. Don't restrict yourself to just "protein for women" or that's…

+1 All of these (- the vegan part) I try to shoot for more protein at breakfast and lunch. My snacks are also normally protein shakes. When I notice I'm having a meal that is scant in protein, I add a protein shake.

+1 Great determination! I look forward to seeing your future updates!!!

I think you should focus more on lowering the intensity of the cardio. If you see bodybuilders during a cut they are on the treadmill going turtle slow to stay in the more fat burn, aerobic range. I would dro the HIIT to maybe twice per week max.

kudos to all of you ladies!! Going against the grain for long term success, good luck to all of you!!!

I joined this group because I truly believe I'm an endomorph. I've always had broad shoulders and big arms with the belly to match (not so happy about the last part). I tend to naturally eat fairly low carb. If I don't force myself to eat carbs I'd land about 200-225 grams/day with the periodic dorito binge. When I joined…

Youtube, you should be able to find some exercises that you can string together yourself. Check Jaime Eason on google.

It does not sync on android and I haven't heard any word on when that functionality will become available! That was the last straw for me and android, new iPhone 6s in the mail.

That's not exactly correct. Arching the back is a compensation pattern for lack of hip and possibly ankle mobility. With a load on your back you want your spine to compress straight down and not at an angle. So keeping your chest up should mean keeping an upright posture through the entire core. Before the heat comes, this…

Both, pick which works best for you.

I'm doing a reset/slight bulk myself. I cut for 6 weeks and lost an average of 0.5lb/wk, pretty good for guy who hadn't lost zip before eating 700 calories a day less months ago. Now to keep from staying in a deficit too long, I'm working my way back to maintenance eventually getting to a small (10% or less) surplus to…

There is someone for everyone in my opinion. If you have it, someone probably loves it. The just ranted about something he sees and doesn't like. I'm sure most of us do that multiple times per day. As far as society, like it's been said, we are all society. It's a budding movement, but women deciding that society will not…

Another vote for compression shorts or underwear, preferably 9" leg. They are how I survive the treadmill.

This is just awesome truth! I want the bold section printed on a T-shirt, head band, knee sleeves and lifting belt! The only thing I'd add is you have to have goals and a reason behind those goals. For some (myself included) having a 6-pack isn't going to cut it in the long run because, frankly, pizza taste better than…

Nutrition is king when it comes to losing weight (fat & muscle). Resistance training will help preserve muscle. Good nutrition coupled with a respectable lifting program will get you results in time. Wendler 5/3/1 Strong lifts 5x5 Lift-Run-Bang Or go to T-nation or BB.com and pick a program authored by someone with some…

I suggest Yin yoga, it is very slow with long sustained stretches (3-5min). Your heart rate stays pretty low and it concentrates on restoritive poses. It made a huge difference in my strength training.

Right here! I'm a big guy and do yoga near daily. Any yoga class is a big girl class!

+1

^^^^^