mmutluaydin Member

I just say "Lift weight, eat clean, sleep well, keep away from stress and get laid" :wink:

German

Spot on again :) xzsharp must have got it by my name

Portuguese

But I am not originally british

Spot on (I guess you cheated :smiley: )

Russian

I have tried 16:8 before. But if you eat what you want, that won't help you lose fat. Cuz, trust me, I could even eat 10.000 calories in 8 hours :smiley:

As long as you eat like this and exercise, there is no reason you'd gain weight unless there is a problem with the hormones. I just suggest that you do not drop calories drastically.

As you may know, keto is not a way of eating that you should keep for a long time. I do eat that way a couple of days a week for these days. Looks like it is working for me. As for pals not being able to find fat, nuts, olive oil, coconut oil, avocado are a few examples. Good luck

It is a good investment to get a scale. It will come back to you with a fit body. No supplements are effective more than 5-10 % "after" you eat right. If you rely on them and keep eating unhealthy, nothing will change anyway

Headaches could happen because of anything really. But most of the times, we think we take enough water but we actually don't. If you take caffeine during the day as well, you need extra water. You should also make sure that you take enough carbs to get you through the long Body Attack Classes. If they still carry on, you…

That's it. I always say that women should workout like men if you want good results. 5kgs won't take you anywhere. You should force yourself during workouts. As you get to the rep 8 or 10, you should be fatigue.

Eggs and Porridge... Classics are the best :)

By the way, you are not a lab rat. You don't need to try everything on your body. There is something called science. Those people work for us. If you read some studies, you will find out. 400 gr of Proteins???? I guess they mean 400 gr of meat.... Or some people think 100 gr of chicken has 100 gr of protein ????

I recommend that you take healthy fats from coconut oil (for cooking) or olive oil (on salads or in your shakes) as you say you are allergic to nuts

The most accurate way I know how much protein you need is that you need to learn your lean body weight first. Then take 2.75 per KG (Sorry I only know kilograms) This is more accurate to calculate by your lean body weight rather than all body weight. Coz, you need to feed your muscles, not your fats.

Just a quick reminder. I guess some people miss adding oil they put in their meal to their dairy.

My usual food in the morning is 5 hard boiled egg whites (1 with yolk) and porridge. Lots of water during the day and the 9 pm snack is 150 gr of cottage cheese with about 10 pieces of nuts (mainly almonds and hazelnuts) and half a cucumber.

I normally listen to rock but I enjoy listening to rap and r&b during workout

There is no food that can grow a certain part of your body (I wish there was :P ) You can target your glutes with some exercises. However, you should exercise all body parts to keep your posture and grow the muscles accordingly.

All of the comments I read is similar and everyone is right. When you take your calories does not matter at all as long as you make calorie deficit in 24 hours. It all depends on your lifestyle. We can not just say that people should not eat after certain time. Some people go to bed at 10 pm and some others 3 am Some…

Essex here. Feel free to add me... Peace!

It is all about how easy you accept change and how hard you can hold on them. All the information is out there showing you what to do. You just gotta believe that they all really work. Do not give up and set small goals. Good luck

I recommend wall squats. They give less pressure on knees.

I think walking is better cardio than running. Great job, sir. keep going.

Compound exercises are the best and they are for lazy people ( you can workout more than 1 part of your body with them) But, if you ask favourites, mine used to be chest press. Now, dead lift. It feels great to lift heavy weights on dead lift. Good for glutes, hamstrings and back

Training arms like crazy wont help, my dear. I don't even think you have big arms anyway. But, if you don't feel comfortable with them, just don't skip your workouts. I know you look slim. But that does not mean that you are muscular. As you go in shape and more muscular, you will get more curvy and lose all the fat on…

I guess pure green tea is the best as it's gone through minimal oxidation during processing. That's what I drink a cup every morning.

I eat my eggs for breakfat at home. When it's porridge time, i am at work and have it with cinnemon and protein powder. But i will deffinetely try it with salt.