DvlDwnInGA Member

Pure protein makes a protein bar that is 200 cals with 20 grams of protein in it. They don't taste amazing, but for what you get out of it they fit the bill. You can get them cheap at costco. Greek Yogurt. Dannon makes a light and fit greek yogurt that is 80 cals per and has 5 grams of protein. Halo Top Ice cream. Amazing…

If you keep eating in a deficit you don't need to worry about getting bigger. Trust the process. The look you are after is going to require you to continue lifting weights. Building muscle, building a base of muscle, and having a muscular body is not easy to achieve. If it were easy, everyone who started training in the…

By losing fat you are uncovering muscle that was there. By lifting again, your muscles are now becoming fuller because you are using them again. Most strength gains are a combination of you actually training again, CNS adaptations that are getting all your muscles firing right again and learning the most efficient ways to…

Consistency trumps everything. Consistently logging your foods. Consistently weighing your portion sizes, and hitting your daily macro and micro targets. Consistently eating to your goals. Consistently showing up to the gym, and putting your work in. Do it long enough, and results are guaranteed.

Do intervals, start with 40 seconds on 1:20 off, and work your way up over time to where you are able to do minute on minute off intervals. This could take you a couple months of conditioning work. Go as hard as you can for 40 seconds, back off for a 1:20, repeat until your time is up. Guaranteed you will not get off that…

Muscle is an expensive resource for the body. When you eat in a deficit you are not gaining any appreciable muscle mass. For the first 3 - 6 months of training, if eating in a deficit and lifting weights, most of your perceived muscle gain is simply the fact that you are training again. The 4 biggest things that make…

Gain muscle/lose fat. Choose one. Chasing both will leave you spinning your wheels. Things that can affect your weight loss day to day and leave you scratching your head, inconsistent tracking, guessing at portion sizes, sodium intake. People like to call this water weight, but sodium can greatly affect your weight daily.…

Agree with single track. Watch your sodium intake. It can cause you to retain a good amount of water daily. Get that in check, and drink a lot of water daily to flush as much out as possible. Don't dehydrate yourself being worried with the scale fluctuating a pound or 2 a day. As long as it is trending down, that is all…

Do you own the book? If not, buy the book.

Go to the gym, get to know the elliptical by it's first name. This is your new best friend. Go hit it hard for as long as you can. Keep doing this. If you want to start lifting weights that is great as well. Stick with the old tried and true compound lifts. Bench, dead, squats, rows, over head press. If you are looking for…

I would start him on doing calisthenics. Push ups, pull ups, sit ups, dips, etc. Let him use his own body weight and once he is proficient in those, then move him on to weights.

Cardio is great for that muscle that you never see, and is the most important one in your body. Your heart. You don't need cardio to look "lean," but that is not a good reason not to do it.

How I would handle this situation. 1. Talk to the Dr. 2. If I am to broke to go to said Dr. Google it and see what WebMD thinks 3. Still find nothing, go to your local pharmacy and ask a pharmacists if they know anything that would help. Way down the list would be asking for medical advice from total strangers on the…

Go over to bodybuilding.com and look up Allpro, or Fierce 5. Following either of those will get you well on your way. Get your nutrition on point, that is the first thing above all others though. Good luck.

Monday Press, Heavy/ BP, Volume/Back Tuesday Deads, Heavy/Squats, Volume/Abs Weds Active rest/Mobility, Cardio/ Abs Thursday Bench Press, Heavy/ Press, Volume/Back Friday Squats Heavy/Deads, Volume/Abs Saturday Active Rest/Shoulder health, Cardio Sunday Mobility Work/Rest/Sauna

Tuck your chin, other than that they look great.

Not your problem, move on and go do your workout. The only time I offer advice is to young kids that I see with terrible form on dead lifts. Other than that, how bad are they really going to hurt themselves doing curls or tricep push downs?

Casein protein with a little xanthan gum is a great low calorie filler. Not to chewy though. Most of the others here have been mentioned. Acorn squash, cook it, a little light butter and brown sugar, put in tupper ware and take with you. Sweet potatoes, same as acorn squash, substitute cinnamon for brown sugar. Apples are…

It really depends on goals. To lose weight, you are correct it is mostly CICO. One thing that I noticed when I was not watching macros is that low calorie foods typically are very low in fats. Your body needs fats. I was low on them until I started watching my macros and made adjustments. Fats having 9 calories per gram,…

Everyone is different. For me, no, KB swings only would not be a good workout for the day.

I would get the stepper that is the moving stairs. Far and away my go to cardio machine. Affectionately known as the moving stairs of doom.

Liquid chalk, farmers walks, static hangs, more dead lifts.

Try this. http://iifym.com/iifym-calculator/ Plug your numbers in, track for a month. Aim for 2-4 pounds a month or a half pound to a pound a week. Keep it simple as possible and also keep in mind, that these are just calculators that are using data points for what it "thinks" you need to eat to accomplish your goal. They…

Best way to cure DOMs, go do what caused them again.

Try warming up with some goblet squats, you can also get yourself a set of squat shoes. They will have a raised heel on them that will simulate putting the plates under your heals. Everything else here has been covered for the most part. You are not far from hitting parallel right now so just keep working at it, you don't…

Don't waste your money. I took it along with CLA, as Isaack said, caloric deficit coupled with a good workout routine is all you need. A good multi vitamin, Fish oil, creatine, and some whey protein if you are lacking on your protein macro is about all you need.

Carbs and protein each account for 4 calories a gram each, fats are 9 calories a gram. Plug your numbers in here and see what you get. http://iifym.com/iifym-calculator/ You don't need to try to weigh your protein and fats in food, the database will give it to you. Just try to hit your macros daily.

They are listed at the bottom of your food diary.

My only suggestions is to watch for companies that spike their protein. Here is an article to read, read the labels of the protein you buy and make sure you are getting what you pay for. http://boxlifemagazine.com/community/nitrogen-spiking-is-you-protein-powder-giving-you-what-you-paid-for

Yes you will gain some weight, but it should even out over time. This stuff isn't rocket science, track what you eat for a month, if you are losing at what you are expecting great. If not, eat less/move more, if you are losing to much, eat more. Real life data, aka tracking for a month and seeing what happens, will trump…