ent3rsandman Member

Buy a food scale and eat under your calories. Try to get more than zero protein.

The frequency is going to depend on you and your BF%. I tried doing them once a week at 20% bodyfat and it was definitely overkill. The first one left me feeling incredible, and I really feel like it helped push me in the gym over the next few days. After the second and third I didn't really feel that much different from…

3 Always worked for me. A bunch of people are gonna hop in here and say that's way too much protein but I feel like I recovered slightly better on the bulk that raised it to about 1g per lb. Some find that they perform better when lowering it and making more room for other macros. Like kommodevaran said, it's a range…

I definitely saw a lot of success keeping carbs a bit higher than most might be comfortable with. I tried low-carb, keto, etc and I just couldn't stick to it without feeling like the living dead. I just went back to doing what was sustainable for me.

I don't really do them anymore but I follow a lot of people that do and it's heavily dependent on the deficit. The idea is just to bring your weekly deficit down to 3500 and pocket the rest of the calories, so at a -750 daily deficit you'd just eat 1750 calories on top of maintenance. If you're eating -1000, then 3500 on…

Chewing gum

I think it helps for sure, only because "real" food is a lot heavier than junk food. It's also a lot less exciting than, say, a donut. It becomes a cycle of eating only when you're hungry because you won't crave those foods in excess amounts, and those foods keeping you full for longer. Throw everything I just said out the…

If I'm not mistaken, I think OP wants us to pit full-body vs more bodybuilding, accessory focused splits - as in PPLPPL with a lot of additional work for specific areas. Both will work for curing skinny-fat as long as you stick to your eating goals and increase the weights according to your program. Pick the one that…

I had a friend do WW and cross-check their methods with me. Apparently WW believes that if you don't eat up to your personal point limit, you won't lose weight. When I looked at her point limit, it appeared to be maintenance for her but I guess that entirely depends on her food choices since there's not a direct relation…

I eat a lot of canned food, plus whatever meat I've cooked for the week. Lunch and dinner is usually canned beans or potatoes + canned or bagged vegetables + chicken/ground beef/pork that I threw in a ziploc bag.

It becomes disordered when you develop a complex about it and make it impossible to operate outside of your set of rules. For example, if you can't eat a home-cooked meal without stressing out about it for the rest of the week because you couldn't "count" it, then you might have a problem. Being precise with your numbers…

You can absolutely make small visual changes by cutting water weight, but you are not going to make permanent physiological changes in 2 weeks. Eat at a deficit, make sure what you eat is low sodium and low carb, and exercise enough that you sweat like crazy. Just keep in mind that what you lose is going to be bloat, not…

600 is pretty high. Unfortunately with something so specific you're not really going to be able to log it. If you're looking to eat back the calories and this is a regular activity for you, you can use any of the various websites/apps out there that average out your daily weight and give you an estimate of how much you're…

It's arbitrary. Some people believe that anything under 500 calories a day means you're in a fasted state, some believe that you have to have not taken in ANY calories whatsoever to be in a fasted state, and some believe that anything you've consumed other than water means that you've broken the fast.

You should definitely eat more (i.e. bulk) if you're trying to gain strength and size. 2200 is pretty low for that kind of goal, even for someone that is sedentary. It sounds like you're active outside of lifting, even if it's not necessarily intense, so I'd assume 2200 is at least maintenance for you. Anyway, we can throw…

Along with foam rolling and stretching (which don't really affect the IT band as MeanderingMammal pointed out, but rather the muscles that connect to it like the TFL), do something to strengthen up your hamstrings and glutes. In a lot of cases runners go from sedentary to running 5ks in a matter of a month without…

I like Mark Bell's "powercasts". They're powerlifting oriented but still talk a lot about nutrition, weight loss, and fitness goals.

Completely agreed. I think people need to stop being so afraid that they're going to get fat (again). Most of us lost it once or twice, and we can damn sure lose it again. Yeah you have to spend a little longer cutting. Personally I think that's better than just spinning your wheels

I drink a lot of diet soda. You can imagine what I hear weekly, and it's surprisingly never about teeth.

I like it when someone goes with me to the gym every so often, but if they always tag along I find that it gets in the way of my "me" time.

Made a habit of doing some pushups every other day. After a month I got bored of that so I started walking on the days that I wasn't doing pushups. Walking became running. Pushups became weighted pushups. Running became distance running and the days dedicated to pushups became an at-home lifting routine as I slowly…

Hey, me too! I'm pretty new to programmed lifting but I'd like to compete within a year or two on my university's team. You should check out Mark Bell's powercast if you haven't already! It's a good way to waste an hour or two during the slow periods at work/school/in daily life, and the discussions can be both funny and…

Yep. Nothing.

It's not magic, but if you want to try it then by all means go for it. I did it for a month and liked eating nothing but eggs, meat, and cheese, but I didn't feel great on it. I'm apparently in the minority. If you just want to do it to lose weight faster, then stick with counting calories.

I wish I could tie these people to a chair and feed them their BMR in carbs. Wonder what kind of mental gymnastics they'd do to try to explain the weight loss.

If it will fit in my stomach, it's going in.

Cry, stuff myself with eggs whites and vegetables, or just go over for that day because it's not a big deal.

If your numbers are still going up on your lifts, I wouldn't be too concerned what the scale says. That being said, adding another 250 is certainly fine.

It's when you're at a healthy weight but your torso looks like an upside-down rotisserie chicken. Think Roger the alien from American Dad.

Hey, hope I can help! First, you need to abandon the idea that certain exercises are going to make you bulky. Saying that you're going to avoid the big 3 lifts because you don't want to look like Arnold is like saying you're afraid of going to school because you're gonna walk out with a ph.D. Even female powerlifters don't…