pzarnosky Member

Either way you'll gain muscle and strength. Whether you're doing it in 6-10 reps or 11-15 reps, you're still working the muscle, stimulating it, and telling it you need more of it. Yes there is a difference in 6-10 vs 11-15, but if you're just starting out lifting, you're going to put muscle on either way you go. Thats…

First eat a fast digesting carb; I do a 100 calorie bag of pretzels. It helps throughout the workout. For preworkout I like C4. Start with one scoop to see how your tolerance is. Shatter is really good too but quite a bit more intense than C4. In case you've never taken a preworkout before, the tingling feeling you get all…

I base mine on my goals and what my body needs and responds well to. I lift 5 days a week and am training for a 25K. Most days my macros are 40% protein, 30% carbs and fat. My long run days I'll usually have more carbs to fuel me for the run. My calorie limit is 1400/day.

That's a pretty broad question... i suggest checking out bodybuilding.com. You can enter your gender, goals, and experience level and they have free programs that they suggest based off that criteria. Most are complete with training, diet, and supplement guidelines. It's a great site with a TON of information. They also…

The whole weights before cardio thing is one of those gym norms that just seems to have always been around. It's what people have been doing for years so everybody assumes there's some scientific reason behind it. The idea that your cardio session will deplete your glycogen levels to where you can lift less makes sense,…

What are you taking for supplements? It really is about tweaking things and finding what your body responds to. I think what's hardest for me is accepting that it's a gradual process to become fit, not skinny. That desire for instant results and big number drops on the scale isn't going to happen when you're building…

What you're describing is exactly what I have been dealing with since January. Stop running. Please. I had exactly the same pain in the same spot and kept running. It got worse and started to move into my upper calf. I kept running. Then it was my entire calf all the way into my achilles. I kept running. Eventually the…

Can't Hold Us by Macklemore and Ryan Lewis. Absolute favorite. My pace increases every time it comes on.

Yup. If you lift heavy weights multiple times a week, you need more protein. I eat 1g per pound of lean body weight. I lift 4-5 days a week. I know people who are at 1.5g and above. It all depends on goals.

What is your workout? General rule is fast digesting carbs before, protein after. You don't want a heavy meal before you workout. Pretzels or some crackers are good.

True. It's called a supplement for a reason. There's a lot of people out there who use protein powder that really don't need to. How much do you exercise? It is totally possible to get enough protein from your diet. But if you have a busy schedule, it's a lot easier to mix up a shake than it is to eat chicken breast on the…

40% protein, 30% carbs and fat. I lift (heavy) 4-5 days a week targeting each muscle group individually and am training for a 25K so i have to keep the carbs up while trying to cut. What made you decide on 50% for fat?

What do you take for supplements?

Your struggle is everyone's struggle. You'll still lose weight. Make sure you track that junk food honestly. The accurate serving size (weighed in oz or grams) adds up a lot faster than you might think. Slowly phase the junk out. I eat clean all week and allow myself a cheat day or meal on Sunday.

You can accomplish all of your goals, but probably not at once. You lose fat when you don't intake enough cals for your body to sustain its daily functions. You build muscle when you exercise them and have excess calories (and other stuff) to cause protein synthesis. This is the basic idea of the bulking/cutting phase. The…

I'm training for a 25K. It's my second but if you want to add me feel free :smile:

I know your pain. I'm training for a 25K and have posterior shin splints and achilles tendonitis. Your best bet is rest. If it starts to hurt, back off what you're doing. It's the only thing that will make it better. Tendons heal slowly. Here are all the things I've tried: Ice, ibuprofen, compression sleeves/socks,…

Stronglifts are a great way to start.. I lift heavy and have a pretty good idea what you're looking for. When I started lifting (seriously) around a year ago I had pretty minimal experience in the weight room. My 2 top suggestions are 1. Check out Bodybuilding.com, it is a FANTASTIC resource with a lot of great…

The itchy feeling is from Beta Alanine, an amino acid found in most pre workouts that helps with endurance. It's totally normal and nothing to be worried about. Pre-workouts are a preference thing. If you prefer black coffee before then go that route. Personally I take C4 or Shatter before lifting. I feel more alert, and…

Yes! But seriously, make sure you stretch. And if you start to feel shin splint pain, back off some. I pushed through until I was limping and couldn't go down stairs which led me to a 3 week break in training. Do your stretches and get fitted for running shoes. But it's definitely an attainable goal. Generally you want to…

Start small and work your way up. How far can you run right now before you need to walk? This is just an example, it's pretty much where I started. My suggestion to you is start with a .25mile warm up walk at 3.5-4mph. Then run .2 miles, and walk another .25 at 2.5-3 to cool down. Have this be your baseline and do it for a…

Not entirely true.. yes calorie deficit is important for weight loss but your macros are also extremely important depending on your exercise goals/routines. Example, if you run a decent amount, say 5-10 miles a week or more, carbs should be a higher percentage of your intake. If you are big into weightlifting, you'll want…

I'm very happy for you that you have recovered from anorexia. I hope in that recovery process you've learned how to love yourself and your body. It sounds like this is a recent recovery if you're mentioning having your period back and your concern about 2 pounds makes me think maybe you still need some more help. There's…

I had to upgrade to a high impact sports bra after I had blisters on from my first 10 mile run. Google sports bras for large chested women, there's lots of reviews out there. They are pricey but so worth it when you're running and the girls are secure!

If you're going through bulking/cutting phases then I'm assuming you lift weights regularly. Bulking phases are when you increase your lean muscle mass, cutting is for losing the fat surrounding these muscles. So.... Protein intake is important at either stage. The exact number of grams you should intake varies depending…

Rest. If it hurts, give them time. I'm battling a severe case right now because I ignored the pain until I was limping when walking and couldn't bend my leg to get down the stairs. Now I have 2 months til a 25K and I can't run. If you have shin splints try compression socks, try a roller stick, stretch them, ice them, but…

1040 is really low.. You can play with your macro percents on MFP which is what i did until i got it where i'm happy. My cal limit is 1400, 40% protein (140g), and 30% for carbs (105g) and fats (47g). If you want to add muscle to your arms, make sure you hit the weights. Losing fat is awesome, but weightlifting gives you…

I use Syntha-6. Chocolate milkshake is great if you just want the shake. With my weightlifting regimine I have a goal of 140g of protein a day which is hard to get to on 1400 cals. I add their vanilla ice cream powder to plain greek yogurt and add some berries and a little granola for breakfast. Tastes like a dessert for…

There's a couple of reasons why you're not seeing results.. to be blunt, number one, you're eating a lot of processed crap. There's a difference between "healthy" food and real, whole, nutritious, actual food. I've looked through several days. You're starving yourself throughout the day and then eating junk like potato…

Both are important for fat loss. You want to lift weights, heavy weights, to add lean muscle mass. Think about it like this, muscle cells are cells in your body that can do work. They require energy (aka your calories) to stay. Fat cells, do nothing but sit there. They are stored energy. The more muscle cells you have, the…