Ironmaiden4life Member

Very true..... Me being one of them #foreverflatass :D :D :D

What is your goal aesthetically? Do you want to look like a bikini competitor or a female bodybuilder. Both athletes pick up and put down heavy things but their training programs and diets are completely different.

^^^^THIS

Echoing some of the posts in here and excluding medical conditions that require medication.... there are no short cuts to LASTING and SUSTAINABLE weight loss. Chucking a bunch of pills down your neck doesn't teach you healthy life long habits. It won't help you address the behavior that got you to the point you are now and…

Physical therapy is vital in your case. Your limitations are very challenging and wide ranging and you have a chronic spinal issue that is deteriorating. A good PT is really your option at this point.

Not really understanding why you want to cycle creatine with a recovery sup? As to personal experience I didn't see any difference when I took it so it gets the 'big waste of money' tag from me. Go to examine.com if you want unbiased information on it.

Earlier this year I had to eliminate all milk products from my diet including my Dymatize protein :'( The best in taste I've found so far is Plant by V (Vitamin Shoppes own brand). I just couldn't get along with Sun Warrior or Vega's taste which was disappointing as they're both good quality products.

OP Metabolic Training is simply performing compound exercises with little or no rest in between them. For instance doing a push press followed by a set of squats. The aim is to maximize the amount of calories you burn whilst you work out and once you leave the gym. The term metabolic training seems to be 'in vogue' at the…

If you've been dieting for an extended period a diet break can be helpful. Move back to maintenance for 2 -3 weeks then restart on the appropriate deficit. The diet break helps reset metabolic function and give the body a break.

Snap you got me there OP. Nope not packed on 40lbs of mass.... damn that lack lack of testosterone..... I just win body building competitions ;)

Ding ding ding and we have a winner! Whilst I admire your enthusiasm OP what you've basically done is extoll chronic over training whilst being under nourished. But hey what's a little adrenal fatigue between friends right? :/

Essential body fat for women is 8 - 12% female athletes range is 14 - 20% fitness females range is 21 - 25% the average for a healthy female is 25 - 31% How was you bf measured? 10.2% is incredibly low for a women and not healthy at all. The impact of maintaining incredibly low levels of body fat is pretty catastrophic for…

Did your trainer go through a full assessment with you that should of included a postural assessment, a dynamic assessment, a strength assessment and a flexibility/mobility assessment? Did you discuss your previous injuries, current physical state and the limitations you have with them prior to starting training? Hoping…

I see what you did there.......... And I like it :D

Saying IIFYM is a diet is like saying periodization is a work out ...to quote Layne Norton All about IIFYM to meet my macros but it's not a 'diet'. It is however an awesome way to eat to meet your goals :)

IIFYM all day every day!

If you have come to a point where you want out of your relationship then end it. But using his diet as justification..... wow just wow!!! To be honest I feel quite sorry for your guy OP after reading your post, he might be better off if you do end things.

National Academy of Sports Medicine and American College of Sports Medicine are 2 excellent options for PT certs. I'm certified with NASM for all my certs and can attest to them being excellent.

ON Opti-Women Multi Vitamin - insurance policy for any nutritional holes in my diet Body Building.com Fish Oil - health benefits of EFA's too numerous to list Dymatize ISO 100 Protein Powder - convenience to hit my protein macro Muscle Pharm BCAA'S - recovery Muscle Tech CreaCore - I want dem extra reps ON Glutamine -…

Totally agree it does get old very quickly. BB.com does have great recipes as socioseguro said. You may want to look at Ripped Recipes, Protein Pow, Andreas Protein Cakery if you like brownies, pancakes, muffins etc. Micheal Kory has some good recipes (YouTube and he has a PDF cookbook). The Shredded Chef has a good cook…

OP your grasp on body re-composition is tenuous to say the least. and FYI body building competitors don't cut out all water 2 days before stepping on stage. If we did we'd like ya know probably die!! ..... face palm :/

I'd love to get a copy of Cher's Step videos. I used to LOVE that work out.

Keep it simple.... either piperdown44's suggestion or a Upper/Lower Push Pull split

Strong logic from Cressy Performance :/

The 'snap' burning and bruising is a pretty good indicator you've torn something - sorry to be the bearer of bad news :( See what the doc says. Getting injured sucks but it won't be forever. Good luck

Shake with water or almond milk, yogurt, oatmeal, ice cream, brownies, cakes, cookies, muffins, fudge, bread. I do a lot of cooking with protein. I hate boring and I LOVE food...... you get the picture :)

Love it!!! Thank you for the :D and hope your chins ok :D

Awesome goal!!!! Have you been to any shows yet? If not go see some shows from the different federations... OCB, NPC etc so you can see the standards you'll be up against. Many people do compete without a prep coach and doing very well. Deciding whether to hire a prep coach or go it alone depends on you and whether you…

^^^This I cannot begin to tell you how tired I am of hearing this same rubbish re-iterated over and over. YES you can gain lean mass and reduce body fat at the same IF your diet and training program is on point and inline with your goals. Will it be at the same rate as if you implemented a calorie surplus, no BUT IT CAN BE…

If you're thinking of adding a pwo grab some sample packs of different brands and see which ones work for you. Everybody reacts differently, some will make you jittery, some will make you want to scratch your skin off for a few minutes others may give you the oh so attractive niacin flush. Just be aware that once you do…