jcmk87

No idea how long you have been dating but by the looks of it things got "comfortable" between you and your ex and he went about and found something new and exciting. Things didn't work out for him so he came running back.... What you should be doing is stop blaming yourself and walk away with your dignity intact. You are…

I forgot what I wanted to say when I saw your profile pic...:wink:

It's fine. Just don't do strength training for the same muscle group on consecutive days.

Whenever you want to :) it's not going to make a difference

Also important for nerve functions

Yes you are losing WEIGHT which includes muscle...Good luck with your catabolic goals for 2012 =D

Protein?

Well explained and to add, those "Bonus" cals Ttopeka is referring to is keep a constant deficit of 500 cals throughout the week. The deficit is already taken into account so you should not be creating a bigger deficit by eating less or not eating your exercise cals.

Since the recommended protein intake on MFP is so low, you should take extra care when going in such large deficits.

Technically the word toning is just another word for losing bodyfat. I commend you on a great loss however I can't say if it is working as you stated previously that you don't eat back your exercise cals. If you typically have an average deficit of 700 cals a day then yes you are on the right track, but if you are going…

Eat more calorie dense food such as nuts and peanut butter.

Good for you, but for those that actually want help and guidance is more than welcome to use the forum for what it is intended for.

You should always eat back your exercise cals, if you gain weight then obviously your BMR was calculated incorrectly. Therefore eat back your exercise cals and keep an eye on your weight, if you are not losing after the third week then slightly decrease cals and repeat. You should do this until you start losing at a…

Ignore this advice completely and eat back your exercise cals, you should never have too much of a deficit...

Check the nutritional labels for every gram of Protein = 4 Cals for every gram of Carbs = 4 Cals (Technically it's slightly less but most sites go with 4) for every gram of Fat = 9 Cals

Hard to give advice, but just so you know some of the world's most famous people were bullied in school. You should use this as a motivation to better yourself and be thankful that your fiancé loves you for who and what you are and not just what you look like (You are attractive by the way). Enjoy the future and don't let…

Bodybuilding.com

http://forum.bodybuilding.com/showthread.php?t=121703981 After reading this you will know more about nutrition that 70% of the people on this site...I HIGHLY RECOMMEND THIS!!!

You never need cardio to get in shape...

There is no compound exercises for shoulders and the volume is geared towards hypertrophy, thus you can expect size but not real strength as you will be lifting about 60-80% of your RM. I'd skip all the cardio if your diet is in check and stay with a proper routine such as SS, PHAT or All Pros.

Either call or do it face to face...

This^

Also take note when supplementing with vitamins that you might be influencing another vitamin's ability to be absorbed by the body...

This isn't something you should be asking on a public forum, best is to consult with your doctor.

You are still VERY attractive...

Volkswagen Citi Golf

Her goals and macros ratio would be different from yours. OP here is the math..... http://forum.bodybuilding.com/showthread.php?t=121703981

Studies? I'm sure Martin and Alan would like to have a stab at it.

Spinning and swimming

Meal frequency is irrelevant...