Pelamblue Member

if you want more fibre in your diet, the one thing that is excellent is linseed and flaxseed. You can get both sorts milled and they go great on salad or porridge or in your smoothies. They will definitely keep you regular

This.. The reason you work all those different muscles is to have a better overall shape. The very motion of arm movement incorporates various different muscles so you must work them all to have the definition. Don't just focus on bicep curls. An example would be that a lot of people think to achieve great abs you need to…

White fish for low fat and oily fish for higher fat loaded with omega 3

From Sheffield feel free to add me, my diary is open and honest

You need to work out what your TDEE is (total daily energy expenditure). Then work out from there what your macros should be. So I need 3100 calories for the level of activities I carry out, I reduce by 500 calories for fat loss and increase by 500 for weight gain. The most common % seems to be 40 40 20 pro carb fat.

I agree with the thread here. What do you weigh? I'm 224lds and my protien intake is 260 and o weight train most days. I know p90x is intense, but that seems a hell of a lot

Bore off!!! Just eat food and enjoy life.

Microwave them covered with cling film with half a lemon. Then chop them up with a bunch of corriander, fresh chilli, and feta cheese. Squeeze the lemon juice over the top. Gorgeous!!!!

The last bit definitely!! I'm 224lds 6ft1. I have the muscle now trying to loose the fat. My ratios are 40 40 20... Pro carb fat. Once you know what your maintenance is you can work out what you need for a specific goal.

UK based and mines open

You have both done the best thing. Good on you. Admitting you need help and getting of your bums to do something about. It's all to easy to sit on your *kitten* and say nothing works... I can't shift the weight... Bla bla bla. Bxxxxxcks you want it bad enough you can do it. Keeping focused is the hard thing but by coming…

Ey up from Yorkshire. I'm like you also, cam be pretty lackesed but my wife has laid down the gauntlet of a six pack, and I'm determined to do it. I log everything now. I've set my macro's to what I know is correct and I will do it. I have a couple of really good friends who know their stuff so I'm utilising them as info.…

Carbs are really miss understood. You really need them to transport the protein around your body. If you depleted to much you will start to feel lethargic and your training will be less productive. However if you really want to eat less carbs up your protien by 5% and drop your carbs by 5%. Protien helps you fill fuller…

Top advice! Just work out your macro's correctly. I wouldn't advise using MFP for this is for me it was way out

You need to work out you resting metabolic rate. ( the amount of calories you need a day just to maintain) once you have this reduce it by 500 calories for fat loss. Then break this down to 40% protien 40% Carbs and 20%fat. This will give a nice steady weight loss. I know it sounds really anal, but you have to be make sure…

You can't help me.. as I'm clearly far far superior to your lower form of intellect.

Guys!!! Carbs are not the e I think you may need help

Absolutely not. No BRO SCIENCE there my friend. Threads like this infuriate me!!! most of it is ' this guy once told me that... ' Unless you have an informed view ( by which i mean you know because you have the qualification) then pipe down

I hope this is a mickey take answer, because if it's not, its beyond uneducated!

Some fruits have higher sugar content than others obviously, but the sugars are naturally occurring and not processed. The problem comes when you break down the fruit ie, into a smoothie. Because it's easier for the body to absorb. Because the fiber is also broken down you don't get the full advantage of this either, which…

A quote from matt huckle one of the writers of ' mens health ' 'Scheduling cheat meals can help optimise your body's hormone levels to avoid it entering 'starvation' mode and holding onto calories. Your rule: plan two a week and throw away any remaining nasties afterwards ' There we go people hope this clears away all the…

I like you hahaha

3g a day? . I used to take 5g per serving, and take 3 servings a day. That like you say would more than likely explain the bloating. I will try this. Thanks for all your advice guys

I have actually heard of this, but didn't know if it was just 'bro science '.

Ha ha ha ha, message of the post!!! well said that man!!!!

Good answer

Haha Ha ha thankyou.. What dose do you use?

I did the loading phase then I think training days was about 3 x5g scoops a day and rest days was just the one at night

Maybe I should of asked for intelligent advice... My mistake

FWIW??? What does this mean?? And yeh thought that was the case, was just wondering if anyone had been on it?