jdog022 Member

Small calorie deficit and sufficient protein. As a newb you can easily gain muscle and lose fat. Belly fat will likely be the last to go so be patient. Most importanly be on a proper program for your goals, access to weights and training level.

Alright. Good luck. Keep it simple. Small daily calorie deficit. Everything else is majoring in the minors or will lead to adherence issues and binging or straight misery

Offer still stands if you come back to your thread

There really is no right or wrong short of downing a bottle of bleach post work out. That probably won’t help MPS Sometimes I have cereal, sometimes a protein bar or a shake. Or a bro meal like chicken and rice. Sometimes ice cream. In the end my focus is total daily intake. If I train fasted I do tend to aim for protein…

Flying will cause a lot of bloat due to the pressure inside the cabin. It’s just water retention and perfectly normal

Based on all your other threads I’m concerned for your overall well being. Your approaches are drastic and dangerous. I’ll tell you what, how about you axe all the crazy “diets” and plans you posted about , just eat in a slight calorie deficit every day and I’ll amazon prime you a scale for free? I would be happy to pay…

I read that entire study. I did not see any part that said shakes are not a substitute for food. Nothing about food digesting so fast that it cannot be used for recovery. I feel you may confusing feeling full, digestion speed and the availability of nutrients that the body can use. Last in the body for only 1.5 hours?…

IFBB pros are on juice. What they require isn’t natural and doesn’t apply except to others also on juice. I take my advice from the leaders of the natural industry like Dr Eric Helms, Shoenfield , Contraras. MPS is a 24/7 process. Spiked by eating and training. Thier are jacked folks who eat one time a day. I guess they’re…

Granola = fats

What??? No

Regardless of that it’s still where the muscle connects. Absolutely normal and can’t change it. Welcome to the obsession of perfection lol

My left pec is the same. Just where the muscle inserts. Can’t change it

You really should follow a proper novice program. I doubt it’s just bench that isn’t getting the needed weekly volume

What is a healthy snack? What isn’t? I usually save cals for some halo top or breyers ice cream right before bed.

Frequency of 2x to 3x a week has shown to be significantly more optimal in natural lifters especially novice. Eric Helms or Brad shoenfield have talked about this many times but I don’t have a link handy at the moment. I agree with starting strength or even something like fierce 5 for now Personally my lifts sky rocketed…

Anything by Fung is utter nonsense. Stop getting your info from YouTubers who are not doctors in nutritional related science and have ZERO peer reviewed published studies. Yea. Zero

Both - I track the big 4 lifts for progression and scale weight daily using ten day moving average

You don’t need any more then 145g protein tops. More carbs. That program is not optimized for you. I strongly suggest a full body routine 3-4 x a week for a while. Pick a beginner program from the stickies. “Strong lifts” for 6 months perhaps

Is this a trainer pretending to be a nutritionist or an actual registered dietician?

1% loss per week is a good rule of thumb. You could definitely make significant improvements by Xmas but you’ll find the last 10-15 are slow and likely go into next year. The best thing for high cholesterol is to be at a healthy weight. It’s fine to consider macros but as long as your protein is high then your carbs and…

Ghost released Chips a Hoy today. Can’t wait to try it. Their proteins are all great

My carbs: Bananas . Apples. Cereal like Cinnamon Toast Crunch or even lucky charms with almond milk. Rice cakes, steamed rice, yogurts, white or wheat bread. Pretzels. Mashed potatoes. Protein pancakes. I do eat veggies of course but I didn’t list those.

Coolcicadia has one that’s quite good. Google for it

Probably to lean for recomp now. Would be an extremely slow process from here. I’d go with small deficit personally till goal.

Fair. To be clear then sugar is not brain addictive like say cocaine, tobacco or alcohol .

Yeah... eat some carbs. Why did you choose keto? Sugar is not addictive.

The “Just eat less diet” works every time.

Yeah ignore that

There are various calorie banking stategies over the course of a week where you could “save” those calories for your night out. Or IF where you pretty much don’t eat all day and maybe even towards 4 o’clock saving your calories for the night. If none of that works then In the end it comes to what you want more. I…