joepratt503 Member

Its old but...http://w2.lesmills.com/files/email/bodypump%20research%20report_final.pdf. Of course, its all how you do it.

Or just don't buy *kitten* protein / bars. My initial comment was more of a comical "F I am hungry" post than one to get into a supplement discussion. In truth, I am going right where I want to with my program.

Brain.... Assuming everything else is the same.

That's mental. i swam competitively for 11 years and KNOW its work. I still do about 2-3 days of around 2300 when I can fit it in. What I would say is swimming, much like running, can be done in degrees and it seems that lots of people think they are "swimming" but really they are barely moving. 10,000M a week is a LOT of…

This should be on a shirt somehow.

None of that will help with sore muscles now, they help reduce the duration and severity of that sore feeling though when taken both consistently and at the right times. If you are already sore...you are going to just have to live in that world.

Come on man...that is NOVICE :) Go two double-double animal style with fries...add a large reg coke and a box of Girl Scout Cookies on the way out the door at least!

Machines are just fine...they do isolate a bit more but that's not a bad thing depending on your goals. You can absolutely gain lean muscle using machines (which is what I assume you mean by "bulk").

yea, lean forward (think 45 degree between straight up and thigh) and keep that chest up (arch). Try to hit the floor with your knee if you can and squeeze at the top. Also, different squats are great so mix it up. I like dumbbell sumo for adductor and butt by keeping those toes pointed way out and dumbbell right under…

If your goal is to gain, just eat. Eat whatever you can (tracking) until you see that scale go up then you will know what your real kcal number truly is. Once there, you can change or "fix" your diet but Goal One is to hit that calorie number at all cost. When you are skinny already and fit and an athlete, its going to…

Barbell Squats, Sumo Dumbbell, Goblet Squat, lunges (particularly if you bend forward at the waist so the weights are over your front foot). Be sure to squeeze that biz at the top and think about those muscles...will help engage.

I was not suggesting it is not possible, I am suggesting that its not ideal but its all about that persons current goals. Looking at your diary...have you noticed your macros are under but your calories are over? if you managed the same amount of total calories but changed the way you GET those calories you may very well…

Alcohol has effects outside of "burning more calories than you consume". OP, just do a few google searches...the ideal situation if you are serious is to just not drink. You can lose weight while still drinking but had you done everything the same EXCEPT no alcohol, you would be closer to your goal in the same amount of…

yea it is.

I would suggest you focus on widening your chest and definitely working the upper with incline work BUT your condition is cartilage and bone...there probably is no exercise to actually fix it.

Charlie Sheen

Yea, I think they taste a little dirty (like Catfish does) but they were ok. I think everything is good though with enough garlic and butter :)

Seafood and chicken are really the only way for super lean meat...it kind of depends on what your goals are to what "healthy meat" means but go with ^ this guy ^ and try some but check the nutrition, especially on pork and ground beef products.

There is no reason you cannot lose 2.2lb (1kg) a week. You have an artificial body weight to some extent because of the pregnancy so its quite possible that your body would normalize at a lower weight without doing anything special. Its also likely that as you get closer to 48kg that the weight will come off much slower so…

Alcohol will affect your plans more than just "subbing out" the rice. There are a lot of articles about it so I just linked the first one that came up. http://www.bodybuilding.com/fun/drobson194.htm

A pound of fat is represented by 3500 calories, up or down. All the weight you "gain" or "lose" when you change your diet is not fat...its waste, water, etc.

Do as much as you can without and then if you are still able to do more weight effectively, use straps. Most people will be able to DL more weight than they can hang on to. The exception is very low rep...its easy to hold on to 225 for one...but not for 5 as an example.

Best way is to limit lunch mean and prepared foods like frozen meals. They are super macro friendly but will kill the sodium number.