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Hey, just a little tip, drink grapefruit juice to taper down insulin resistance & even out insulin sensitivity. That way you have broader range of consuming carbs. Yeah when you hit a plateau, a refeed day & cheat day are recommended. You wouldn't have a cheat week ofc because your bf % is currently above the 20% mark &…
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Think back to survival, evolution, nothing ever replaces real foods, real meals. Supplements are just for convenience & that's all, they're never better than the real foods. The only supplement I personally use is Whey Iso Protein, has the servings of bcaas & glutamine included in it just like chicken, beef, tuna
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No don't fall into the myth that veggies are the only healthy way to go. Whole Wheat Bread w the Germ, Sweet Potatoes, White Rice are healthy carbs, protein: tuna, chicken, eggs are healthy & delicious, fat: peanut butter, butter, nuts & almonds are all healthy foods
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Fat melter capsules work to revv yur metabolism, they also only work for a month & after that you have to wait for 2 weeks to cycle & then start again like jim stoppani says
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No one has the time to exercise, you have to make time for exercise. & to lose weight at a quicker rate do hiit & eat protein because it takes the body 4-6 hours to break down the protein = more calories burned in the process. & for a quick tip, drink a cup of grapefruit juice everytime you wake up, it aids in the fat…
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Don't try to lose 4lbs/ week, you'll hit a plateau very soon & you'll definitely be losing lean muscle. 1.5lbs/2lbs is a good & quick rate, preserving lean muscle mass because that muscle burns extra cals
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Yepp, you're right, but I was really active and used to play competitive soccer for 6 hours a week so I used to burn most of it off. My daily maintenance before was 2,400, so I increased my intake by 600 to 3k. 300-500 cals is a good gradual intake rate, you should start it, I was just letting you know how I got out that…
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I ate 3k calories for a month straight & started high weights/low reps(6-8 reps) weight training, it's inevitable you'll gain fat but you'll also gain muscle w the heavy weightlifting, do hiit training after bulking for 2 weeks, like dr. Layne norton does, you'll break out of it in a month or two
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Carbs: Sweet Potatoes, White Rice, Whole Wheat Bread w the germ, Oatmeal, Bananas, Fruits/ Protein: Chicken, Beef, Whey Iso, Tuna / Fats: Butter, Peanut Butter, Salmon, Olive Oil
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I had the exact same problem about half a year ago, this helped me then http://www.muscleforlife.com/skinny-fat-solution/
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Caloric deficit by hitting all macros & mainly carbs, deplete your glycogen levels, jim stoppani is a strong advocator for it. & healthy fats are good as long as you're not exceeding 0.4-0.6g/lb of bodyweight
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Go for it!
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I have vivid goals & definiteness in my plans. Know exactly how much bf % you want, when you want it & what you're willing to sacrifice to get it. Write it down because then psychologically you follow it because you have to be consistent with your own words. - Dr. Robert Cialdini
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Google refeed days. Josef Rakich uses it himself, no broscience, just facts. Now you're talking about hiit.. Okay, might aswell google morellifit, bradley martyn, jeff said, devin physique & josef rakich.
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Sugars bad if you're not burning it, & like Dr. Mark Hyman says, fat doesn't make you fat, sugar makes you fat. So full fat yogurt's the better option, there's not much difference if you eat either or, it's good as long as you hit your daily macros
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Refeed week, eat lots of pasta, sweet potatoes or white rice & fibrous whole grain carbs as you can for a week straight. After that, deplete yur glycogen levels for 2 days w HIIT training for 15 mins each day & you're good
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50/30/20 - You need to up your carb intake, if you don't get carbs your fat burning furnace slows down, & I'm cutting right now too, & if you want to revv it up, you NEED to incorporate HIIT training every other day, 30 seconds as fast as you can skipping, jumping jacks, box jumps etc. Also need to know yur bf %?
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& your goal is?
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Carb cycling + HIIT
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Low bf %
