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If you wake up and there is no coffee what would you do!!!
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Thanks for your services sir! 👮♂️ Thanks a lot 🥰, There is a doctor here, a policeman over there, a dental hygienist too. We just need a fireman to complete the squad 🤣
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Which hospital exactly?! Are they hiring physicians?🤣
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LOOOOL i knew someone would say that 🤣🤣🤣
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Thanksss a lot 🥰🙏 Nah, just grooming 🤷♂️
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I thought this thread about selfies, why i see arguments instead 🤣
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you got this! i really recommend you to try body recomposition which you can loss fat and build up muscule mass simultaneously. which you will eat in small deficit below your maintenance calories ( roughly 5%-20%) of your calories and making large portion of your diet coming from your protien to help you with preserving…
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Stamina and endurance takes time to be build up, you don't have to start vigorously and run. Take things easy. Progress is gradual.
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I totally agree here, cholesterol is not bad but essential for our bodies, like making hormones or building cell walls membranes and some vitamins like vitamin D. There are two main types of cholesterol: high-density lipoprotein (HDL) and low-density lipoprotein (LDL). Lipoproteins are made of fat and proteins. Cholesterol…
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welcome to the commuinty, i'm sure you will find all the support here to achieve your goals Good luck
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Cheat day is different from cheat meal, because if the entire day you are eating without minding what goes to your stomach that day for sure you will exceed your weekly calories and your plan might be delayed. I'd rather do cheat meal that fit into my weekly calories or daily calories so that cravings are satisfied and you…
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You dont have to do a lot of cardio to get shredded, dieting alone can get you there, but we do cardio when needed to avoid hitting plateaus and forcing ourselves to drop our calories even more. There is many tips of cardio and HIIT that can work for u. Cycling worked well for me because lower impact on your knees. Jumping…
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you can manipulate your weekly calories to fullfil those hunger issues and yet u will stay within you caloric budget. for example, your daily calories are 2000, that will make it 14,000 cal per week. instead of eating daily 2000 cal you can eat less in some days like Saturday Sunday with 1500 cal, and add them up on…
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founding maintenance calories can be tricky it is trial and error thing. you can calculate your TDEE choose moderate activity level and you will have lets say 2200 cal for example. you should track those calories over couple weeks and see, if your weight is going up means you are eating in surplus and if you are losing it…
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when i was on caloric deficit i used to do refeeding days where i eat for maintenance caloris for just a day then resume my cut for 3 to 4 weeks then i do another refeeding day. it kept me consistent and broke boredom of dieting all along. but eating for maintenance for couple of weeks straight i never did. i wish i could…
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I totally agree, I think you should focus on putting more lean mass rather being worried about fat percentage for now, because if you go on a cut and your lean mass isn’t that much big you will end up skinny fat and results aren’t satisfying ( happened to me for my first cut) You can guess your body fat percentage from…
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Meal plans didn't work for me because im living with my mom and sister, so we usually share meals accept for breakfast and usually lunch as well, so what worked for me is hitting my proteins macros first then the rest of calories from fats and carbohydrates aren't hard to get since you have easy available choices.
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Training them twice a week and focusing on lateral delts a bit more than front delts made a difference with me.
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For me, adjusting macros by grams not by percentage only
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you are doing intense calisthenics, football and weightlifting dont expect a slight surplus will make a differnce, since you weight is maintained that's probably your maintenance calories, try to add 500cal or more and track your weight for couple of weeks. if your weight still maintained then calroies dense protien shakes…
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13 weeks cut transformation <3
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Friends are needed here 🙏 Sending requests to you all 🤣