prestigio Member

I agree with this. For yogurts I tend to choose a lower fat option (about 1,5-2 grams of fat per 100g) as the fats help you feel satiated better.

spaghetti squash, cauliflower rice, eggplant zucchini

Actually, there are no legal supplements that will (significantly) increase muscle mass or strength. Creatine seems to help some people out by providing a little boost (getting 1 to 2 more reps on a heavy set, thus increasing work thus increasing muscle mass), though other than that there is not really any supplement worth…

I love my oats with some yoghurt, cocoa powder, cinnamon and (optional) some sweetner and/or vanilla extract! In the morning I chop a banana with that and enjoy.

Cycle your caffeine intake. For example use it 6 to 8 weeks, drop it 2 to 4 weeks to 'reset' your caffeine sensitivity. PS: Try not to be dependent of pre-workouts. It can help you every now and then, but will F you up (mentally mainly) if for some reason one day you cannot take it. As for post workout, nutritious food is…

I'll have something 'unhealthy' every now and then. Make it fit in my macro's. If someone is treating or something similar, I'm not going to be 'that guy'. I'll join if I want to and again, make it fit my macro's (or account for it the next day).

I love banana's (the fruit that is)...

Also, you don't have to start with 30 minutes on the rower. Personally I've started with 2 sessions of 5 minutes with about a minute of rest in between, then I did some stationary bike (you could also hop on the tredmill for an amount of time) and then finish the session with another 2 sets of 5 minutes rowing machine…

The amount of calories you burn 'heating' up the ice cold water in your body will make less of a different than little food tracking errors (1 or 2 grams too much, average nutrition info, etc) throughout the day. If you really need to drink ice cold water in order to be in a proper caloric deficit, your diet need…

One of my PR songs :smile: BMG - Whole Lot

Homemade oatmeal, whey and peanut butter bars or homemade quest bars as sixxpoint mentioned. You can determine the taste and macro's yourself!

You don't burn 500 calories in a 3 minute workout... Edit: Not sure if the excersize program actually is only 3 minute workouts, but to burn 500 calories it takes quite some effort... Next tot that I agree with TaviastockToad. Strength training and a caloric deficit are probably the best tools/ necessities in order to…

Gangster Squad

Do you work out? Because yes, you will need a low body fat percentage, but they also have to be trained to be visible. And it is hard to tell whether you need to lose more weight / how much or just need to train them better.

When calculating your daily caloric requirement, sometimes the working out 3 times a week is already taken into account. However, I find this website quite usefull (it gives me about 300 calories per 60 min of weight lifting, I think it is more like 200 to 250 for me though). http://www.exrx.net/Calculators/Calories.html

If the calories in the protein shakes result in you consuming more calories than you need, yes, you will get fat over time. However, if they fit into your caloric goals and they contribute to a desired protein intake? Why not (could think of some more tasty options though)

Try stretches with (light) resistance bands?

Oreo's!

Does a 6-pack count as a non-number goal? Just kidding actually, my number one goal is to keep on lifting without coping with (too much) injuries. And ofcourse being around the people I love..

Ate a sandwich... LIKE A BOSS!!!

I'm using http://www.exrx.net/Calculators/Calories.html for it.

Lettuce wraps with a good filling (chicken teriyaki for example)

Get yo'self some Chocolate whey protein concentrate (nice and cheap, though this will contain lactose...) Add some Natural Peanut butter and the protein powder and voilla... A nice bowl of Chocolate Peanut Butter Oatmeal (you could also use cacaoa instead of chocolate whey and, if you desire, some sweetener). Then,…

Avocado or other fat sources in a salad. Adding some healthy fats that you have to chew (so not oil) will help you stay full for longer. Also some protein will fill you up (feta, tempeh or tofu in salads tastes great too).

Wheatabix? Just check the ingredients for whole grains.

Exactly this. There are however some amino acids (Beta-Alanine, Citrulline Malate, Tyrosine) that may deliver some performance benefits as well, though you'd have to decide for yourself if that is what you want (being somewhat dependent on these substances to increase performance a tiny bit).

Use broccoli or cauliflower in other dishes ('pizza crust', omelets, porridge (using them finely chopped), or as a rice substitute (Google the recipe's). Spinach can also be easily used in shakes without adding to much of its flavour. Blend spinach, a banana, some milk, peanut butter and if you require it some additional…

1. Try cycling shorts, they have extra padding to cushion the seat. 2. I go by a set amount of time and try to have the calories burned / distance cycled somewhat similar. 3. I like reading (e-)books while on a stationary bike. 4. To build muscle you need and increased muscle stimulus over time. Strength training will do…

Fruit: basically any type of fruit (depending on the situation though). Most of all I like banana's and apples Veggies: The same I guess, but mostly broccoli, spinach and sprouts

I hate it that I love it... Nah, that stuff is awesome B)