AntWrig Member

That is why I stopped "helping" a long time ago. Haters gonna hate.

How much of that was muscle?

Exactly.

There is no such thing as junk food.

Wrong. Cardio can be used as a means of calorie reduction. You can only reduce calories so much from your diet. Regarding the junk food comment. You're wrong again.

Cardio is good for creating a calorie deficit. The body has to get energy from somewhere hence stored fat. Smaller men and most women require more cardio because you can only do so much with the reduction of calories.

This!

Drink your coffee.

To cheat is to imply that you're doing something wrong. Eating food is not wrong. Include whatever you want into your daily macros. That being said, if you tend to over eat on certain foods, I would stay away.

Cookie Dough is $$$$.

This is false. It's next to impossible to deplete enough glycogen to "use your fat as fuel". Cardio is used as a means of caloric reduction.

I couldn't agree more.

Slowly increase your calories. A massive sudden increase in calories will lead to fat gain.

Please prove this statement.

You shouldn't deprive yourself of anything. Look up flexible dieting.

I am growing a beard of peace. You mad?

Agree 100%. That being said, I can't stand supersets or circuit training. My current split is an upper/lower based on RPE. Trust and believe, I am lifting VERY heavy.

For many variety leads to trouble. If I want something, I will adjust my macros around it.

All human beings (male and female) have six packs, most are just covered in fat. The day I start working out for others, is the day I quit going to the gym.

You do know that is due to their diet right?

This! I haven't done "abs" in over 3 years.

Sugar is sugar homey.

So many uninformed in this thread. Good job to those who actually know what they are talking about.

You sure about that? Why are: Sodium Preservatives Additives bad? Especially in a ACTIVE individual.

Chicken breast and broccoli. Whey protein is not "bro", whey is a staple. LOL!

Satiation is a big factor. Many will tend to stay hungry on just poptarts and waffles. You also have to factor in micro-nutrients. That being said, food choices in regards to body composition means nothing. Eat whatever you want.... as long as you hit your macros. That being said, include some "bro" foods in as well. Look…

You need to eat the whole box within 23 seconds at 12:59am, if you don't you will store all kinds of fat. All kinds.

Depending on the intensity of her weight workouts, that may be very hard. I would start off with 1 session of HIIT.

You should preform a shoulder warmup routine prior to every workout. If not do it at least on upper body days. You would be quite surprised how mobility in your shoulders can affect your squat.

This helped me. https://www.youtube.com/watch?v=A0ONHZmsFec