mohamedahmed07 Member

1-Cut 500 calories below maintenance level, also get a scale to properly measure your food weight that way you don't over exceed your calories. 2-Do HIIT cardio it increases your metabolism, helps you build muscle, and burn fat even after you finish working out (aka after burn) 3-Use intermittent fasting, science proves it…

Do some carb loading (refeed) days 1-2 a week. They can be really good to reverse the negative effects of losing weight and also help you to be mentally stable and keep your performance in workouts. and why are you limiting carbs? unless you're carb sensitive and you're following a atkins or ketogenic diet you shouldn't…

What science is that? bro science? haha .watch Athlean X such a incredible guy who has been doing it for 8years, and so did many others. Do it yourself and you will find out it's real. but in a much slower phase. https://www.youtube.com/watch?v=g-PBGCIVAgg

You're denying something I've been doing for a year now. you can if you maintain a positive nitrogen balance which you recover, take enough protein.

Well, message me if you want any further help

exactly, you need as MUCH food as you can possibly have to help you gaining muscle, so eat at your maintenance, lift weights for 45minutes which equals 150 calories, burn another 150 from cardio , HIIT especially because it burns fat and helps building muscle. goodluck

Good job man, congratulations! That's something always good to see

First option. I've broke my elbow due to parkour before, shoulder was injured for 16weeks and now I'm at 12-13% bodyfat, 72-75kg, feeling great and regret nothing. besides all the benefits and ability to show off. In short, this journey is really worth to begin and devote yourself into.

Use intermittent fasting which in you can eat only 2-3 big meals in a 6-10 hour window. to keep you full until you return back home from school

If you're 57kg and have belly fat then damn man, I'm 70kg and I got no belly, you need to build muscle because obviously you lost "weight" not "fat" abs are all about bodyfat % not about your weight. since you don't hit the gym, you can do build muscle and lose fat at the same time, what you need to do is, go into 250…

Intermittent fasting is proved by science to lower insulin levels, increase insulin sensitivity, raise growth hormone which is a fat burning/muscle building hormone, and it helps curing many diseases, it is now being used to help people with cancer and diabetes and YES it helps reducing FAT, so if you're into losing fat…

Low carb is anywhere between 60-150 is classified as low carb, don't confuse it with "Ketogenic" or most of "the atkins" diets, those require 0-50 carbs to get into the ketosis state which you start living fat instead of sugar

You set your weight/height and your activity level, then your goal, how much you want to lose, then it sets you a number of calories intake that if you take the same number it gave you of calories, you will reach your goal at the same time it predicts, so you put everything you eat in your dairy and keep counting and plan…

That's so inspiring and wonderful that you decided to take on the first step but... Don't feel disgusted from yourself.. being overweight is something so common right now with all the processed food that's calorie dense. Don't hate yourself, workout and set a healthy long term life style because you love your body and want…

https://www.youtube.com/watch?v=el0JH3hEY78&t=187s Actually cheat meals are good to reverse the negative effects of dieting and to keep you stable mentally. If you feel so guilty even knowing they're good for you, make your cheat meal "cleaner" by reducing junk food and increasing the nutrition dense foods.

top 3 mistakes I've made were 1-Not taking a break after 3-4months of successfully losing weight 2-Eating too much on cheat days that's why I'm now a "Cheat meal" person because I can't control myself on cheat days 3-Eating too much carbs, now don't get me wrong, carbs are good source of energy, but I was taking roughly…

Sweat is just fat crying and don't be the "before" picture lol

Yes, calisthenics can both build muscle and help you lose fat in addition to learning all these cool moves Thank you! :smiley:

Well, generally you cut whenever you feel like doing so, or that you've reached a high body fat percentage, but though. People who are clean bulking look better in clothes and fit better, unless you're 18-20% bodyfat or above, then you need a cut, yeah. otherwise, you will look better in clothes than someone with 12%…

I'm on a ketogenic diet tho, but you're welcome in my dairy

You lose weight by simply cutting down calories, go into a caloric deficit of -500 calories, up your protein to 20-30% in case you don't wanna lose muscle, as easy as this. cardio is optional but it all matters to calories, you can just walk for 30-60minutes or lift weights as your cardio.

cute picture lol

Hahaha that was really nice of you, I appreciate your support :smile:

Thank you, I appreciate it :smile:

https://www.youtube.com/watch?v=el0JH3hEY78&t=180s It is actually good to have cheat meals/days once a week because they reverse your weight loss hormones side effects, just don't go berserk, and be +500 calories above your maintenance on that day.

You can give them to someone your family, your parents, your friends, they would be happy to have them from you, or you can even give them to a homeless person on the street, you don't necessarily have to eat them.

I'm on a cycling ketogenic diet and I consume around 0-3sugar a day. It can be hard at first but once you've went 2weeks with no sugar, you stop CRAVING sugar and carbohydrates, pizza doesn't look attractive to you as chicken wings or butter, if you need tips, I got 3 for you 1-Elminate them (gonna be hard at first) 2-(eat…

Her problems are more of hormone issues than nutrition or activity, the doctor would provide you with the most important things she needs, but what we suggest for hard gainers, is to eat nutritionally dense food, especially lots of fat and protein, because good amounts of fat helps the body to make it's own hormones, lots…

Could you please copy me a workout from athlean xero program? I've heard a lot about it I would like to see what it's about or how it looks like

Check out fitnessblender youtube channel, it got so many different HIIT workouts you can do at home, select one workout based on your endurance but do it every other day because HIIT is intense. This for example https://www.youtube.com/watch?v=IzrxQPcPqr8 as for strength training, if you do pushups/pullups/leg raises then…