Jesung Member

Sports is something that is up to the individual but it boggles my mind why some people would not want to lift heavy weights.

You don't need to eat a whole lot more. Eat at maintenance as a default and eat a couple hundred calories more if you're still hungry. If you want to maintain weight, you can eat more on your workout days and less on your rest days. Go for at least 1g of protein per lb of your LBM. That should be the minimum amount you aim…

Chin-ups!

Yes, if you lift heavy, you will burn quite a bit of calories, although not as much as cardio. But don't lift weights to burn calories, lift weights to get stronger and maintain your muscle mass while you're losing weight.

Fair enough. You can do it short-term but your body will quickly retaliate if you don't give it enough sleep. I had a crazy week last week and was sleeping 5-6 hours a day. I managed to find time to go to the gym but I definitely had less energy and reduced performance.

Yup, if you work out fasted, your stamina will definitely take a hit. Have you tried bananas?

Can you go to bed early? You shouldn't sacrifice sleep to work out and should aim for a minimum of 7 hours of sleep. Do your cardio after weights at night. There's no need to spend 2+ hours working out every day.

Fat doesn't transform into muscle. Build muscle by lifting heavy and eating at a calorie surplus. To lose fat, you eat at a calorie deficit. If you have a good amount of fat to lose, you might be able to gain a bit of muscle on a calorie deficit.

Looks like a pretty good list I'm guessing it's for people who eat a lot of olive oil because they think it's healthy and not realizing that they still contain 9 cal/g, same as any other fat.

Depending on my weight fluctuations, I'm anywhere between 1-3 lb from being overweight. My picture is from about a week ago. I'm sure you can do the math :)

Yes it's fine but you shouldn't be eating all your food from a buffet in general.

I think your aunt has to make some drastic changes like cutting out all refined sugar and getting the kid into some sport. Otherwise, the kid will probably get pretty fat in a few years.

lol I don't know why you are insisting that it must be mostly fat and not muscle. Do you know my training routine? Do you know how much I eat? 1lb of muscle a week for a relative beginner isn't farfetched.

So you're saying I gained no fat outside but entirely on the inside? Come on, you're trying too hard now.

My bf % stayed consistent according to a skinfold caliper so I would say it's close to 8-9lb

While it's true that people can't gain 5 lb of muscle in a week, I think the #s that some people are claiming are really conservative assuming newbie gains. I gained about 10 lb in 2 months... are you guys suggesting that was 2 lb of muscle and 8 lb of fat? It certainly doesn't look like it to me.

From what I understand, low-carb diets tend to be more effective with obese individuals vs someone within normal BMI range. If you've been eating a lot of sugary, processed food while gaining weight, I would try out low carb.

As long as it's not painful, you can keep weight training. Cut down on cardio to help your body recover.

Yup, currently bulking right now. I went from 165 to 175 in about 2 months and I'm trying to get to around 180 before cutting.

What on earth are you eating? I need food that makes me feel less full!

It should be fine. Make up for it tomorrow by eating a bit more

ha, fitocracy is great It's nice to be able to see the progress of people I know and try to compete with others.

22 years old Statistics major from the University of Waterloo :) Feel free to add me and discuss nutrition/training. I'm not an expert but I know the basics.

Weird, I'm always pretty full when I go to bed. You need to eat more or your metabolism will slow down and your weight loss will plateau.

Tell your husband to man up and start forcing himself to eat more. People eat upwards of 5k calories a day to gain muscle. I'm not sure what is and isn't allowed for diabetics but I would recommend potatoes, milk with whey protein, any meat with some fat, like steak, chicken thighs, ribs, etc. If he just needs to gain…

Steak!!! 500 calories of that and veggies and you will be full for a while You can try skipping breakfast and just drinking coffee or tea as caffeine works as an appetite suppressant. I'm not a breakfast person and although I get hungry for a bit, I can usually last from 9 am to 5 pm without consuming anything other than…

Starting Strength by Rippetoe is a great beginner's program

I use 35/35/30 carb/protein/fat but I don't really pay attention as long as I get 200g+ protein a day

I still drink occasionally with my roommates but not too often because it messes with my recovery.

Not sure what 'waking up' your muscles means but weight training on a calorie deficits have the following advantages 1. You continue to make strength gains by being able to recruit more muscle fibers at once 2. You preserve your muscle mass while losing fat when you're in maintenance, your overall body weight will not…