leajas1 Member

Thinner Leaner Stronger by Mike Matthews (for females) and Bigger Leaner Stronger by Mike Matthews (for males). These are definitely suitable for beginners, but address some myths for moderate/advanced weight lifters. He also has One Year Challenge programs for both men and women who are past the beginning stages. This…

I agree with everybody above. It took me three months to see the changes, but it took about 2 years to really transform my body (and it's still a work in progress). Your weights definitely need to be heavier if building muscle is your goal and tracking macros is key (again, depending on what your goals are). I knew nothing…

Congrats on your 6.5 months being clean. That takes a lot of strength and courage.

I think this is the 3rd article from this company I've posted today, but here you go! I buy my whey from them and they have a 30 day money back guarantee. If you don't like the taste you can send it back. My favorite is the cookies n creme, but the chocolate and vanilla are excellent as well. They have a banana strawberry,…

This blog/article happened to be in my in box today: http://www.muscleforlife.com/how-to-get-more-vascular/

Ah, okay, gotcha. I made an assumption that when you said you were gaining fat that meant you were gaining weight.

Fasted workouts are great for losing fat (I've had great success with this too), but there comes a point, depending on how long your session is, when your body will start burning muscle instead of fat. I'm not sure how long OP's training sessions are - just throwing out suggestions.…

Hmmm. Is it possible that you've calculated your maintenance calories wrong and you're actually too high? Also, are you doing fasted workouts? If so, it's possible you're burning muscle instead of fat.

Married and really enjoying these posts.

Go you!!

I was able to recomp using these macro calculations (although I was a newbie to weightlifting, which made recomp possible for me). Scroll down in the article and you'll see the calculator. https://legionathletics.com/macronutrient-calculator/

Oops, forgot 3/4 almond milk

Cold overnight oats: 1/2 cup steel cut 1 scoop whey protein powder 1 TBSP cocoa powder 1 TBSP chia seeds T TBSP PB2 1/4 fat free greek yogurt and you can top off with about 2 tsp of mini chocolate chips if you like Combine all ingredients the night before and then it's ready for you in the morning! This will run you about…

Gluten free oats are a great option. You can put tons of different things in oats so that you have lots of variety.

http://www.muscleforlife.com/how-many-carbs/

*you're

Hi! I do an Arm day and put bi's and tri's together, then leg day, chest day, back day, and shoulders. You can put a rest day or leg day in between your arms and another day so your not pushing or pulling two days in a row.

Oh, and congrats!

Hi! I'm not pregnant, but I have been twice :) Don't try to lose weight while you're pregnant. You should be eating about 300 calories over what you would normally eat to maintain. Or, really, talk to a doctor (which I am not) before trying to lose any weight. I think it's awesome, though, that you want to do things…

If you want to change up your TDEE for the week based on your changed exercise time you can just figure out the new number. Here's an article (which is great, but I'm including it because if you scroll down a bit it's got a TDEE calculator right in it and you can figure out what your TDEE would be for the week).…

In terms of how it effects weight loss? It really doesn't matter - whatever works for you!

Oh, and for non-fasted workouts, a serving of why protein and a banana.

BCAA's aren't needed before a workout unless you're doing fasted workouts. So, for me, with fasted workouts I use BCAA's and Yohimbine (to make sure my body is burning fat not muscle, and a pre-workout drink (caffeine being the main ingredient ;)

Hi! I didn't read through all the responses, but you need to find that sweet spot in terms of daily calories that will put you at maintenance (so, basically do a reverse diet). Note the calories you're at while still losing weight. Then every 7-10 days raise your daily calories by about 100-150, then check and see what…

Are you measuring inches (arm, thigh, waist, hips)? It's possible you're losing body fat, but not weight (ie, you're replacing fat with muscle).