SergeiKay Member

LOL, i hope you meant 1g of protein per 1lbs of your weight. As for the thread, just look for more protein-dense foods to put in your diet. Like some said, you can supplement with whey protein, or you can go with whole foods, like cottage cheese, milk, eggs, red meat, white meat, fish, for example.

sorry for digging up an older thread, but i'm about to start HST, so i've been learning about it. Hypertrophy training has the size of the muscles as the primary goal, strength/power/endurance are not of importance. I'm not saying you can't lose weight or get stronger with HST, you certainly can, but there are just other…

just as a general approach to breaking a habit you're trying to get rid of, switching up your surroundings might help, or breaking a routine with something new. example: you can start going somewhere around the time you'd usually start the habit. or if it is indeed boredom eating, find a way to not be bored lol, find an…

i use coconut oil daily. i like it, it's tasty, performs well at really high temperatures. solid at room temperature, liquifies when heated even slightly. as far as losing weight on coconut oil, that is just focusing on one very little, very specific, variable in the whole scenario. you can eat at a huge caloric surplus,…

my thoughts: for a seasoned lifter, 1lbs a week bulk is probably excessive and would require more cutting later on. but as you said, you want to take full advantage of your beginner's gain, which is totally reasonable, imho. my suggestion would be to use all of the available methods of tracking your progress (weight, skin…

the nice ones you can do at home are the usual sit-ups, crunches, and these - i call 'em bench crunches but don't know the official name: http://www.freetrainers.com/image/ck4o78WTuIU8pNOJ9DWgUdfVlC89_vmhXzJ3kw_Jr3Ud3MxucM_0kl3ueBmOM1xJ.gif -eh, image posting isn't working for me...

Don't jump to conclusions just yet, give it another week at least, since you're just starting up. As you mentioned water, your stress levels are different now, your body's adapting, etc. Once things stabilize, usually it's said that anything beyond 1lbs a week is an overkill, and you're just putting on fat. You can do a…

oh, i'd lean towards "drink more water" then.

i've been on a super-high protein diet for a while, and it was what i would imagine childbirth is like on a toilet every time. It's a pretty effective approach, but at least for me it was not a sustainable choice. I had to bump up carbs (especially fiber) and healthy fats, and the stomach issues went away (not completely…

If just one, then i'd go with "IIFYM and Fiber".

that would be obliques. they are responsible for rotating the torso relative to the hips. good exercises for those are: side bends, side crunches, russian twists, and a whole bunch of variations of these.

i feel like there's something missing from the question. if you're just asking if it's ok or not, then that's totally up to you! there's nothing inherently wrong with it.

if you haven't, check this out: http://www.bodybuilding.com/store/animal.html click on the products and read the feedback and rating from the users. This is a much more targeted audience than MFP will ever be for these products.

I found for myself, at least, i get the most consistent results in the morning, on an empty stomach, after going to the bathroom, no clothes. Basically, trying to minimize the variance as much as possible.

Yup, lift weights, or do body weight exercises if weights are unavailable. I'm never quite sure what people mean by "toning," but i'll assume you mean you want to get your arms leaner. You can't spot-remove fat naturally (surgically, of course you can), you can just lower overall body fat. But be patient, it is easy, but…

your body adapts to the new stress, i'm afraid you're gonna have to bust your a$% to get sore again.

i eat around 3500 a day, you can take a look at my diary, maybe get some ideas. but seems like you doing great, so i don't really have anything to add. pasta is good for lots of carbs i suppose, it's pretty dense.

The layout of the workout kinda depends on your goal. The fact that your getting back in after not lifting will only affect how much weight you can do, pretty much. 3x8-12 is a usual hypertrophy range, used mostly to build bigger muscle as Loftearmen suggested, 5x5 is a hybrid between hypertrophy and strength 3-6x1-3 (or…

resistance based body fat meters are terribly inaccurate. the only possible use i can see for them is the delta, the change, the variation from measurement to measurement. using the value that it spits out as absolute measurement is a bad idea, IMHO.

yup, it's good for fats. And since fat is the most calorie dense macro, of course even smaller portions are going to be pretty hefty on calories. So from the perspective of simply counting calories, it might look pretty bad, but if you take macros into consideration of your dieting, it's wonderful.

Agreed. Setting up routines on the website is so much easier. The new interface is a bit cleaner and nicer. Nowadays, i only use it for tracking my body stats, and they've made it somewhat un-intuitive, too many clicks to get to the update entry screen.

I've used it for couple of years, but recently switched to an old school paper journal. It has come a looong way, especially with very recent updates. It's a fantastic app for workout tracking. The reason i switched to a paper log, i wanted to write notes on each set describing how i performed. JEFIT allows notes, but it's…

Absolutely. I've been doing that for a while. Now i'm eating the same thing every day, so it doesn't really matter, but this is definitely a great way to plan out a day. I'm thinking of making a greasemonkey or google chrome extension for MFP (i'm a programmer) to display a checklist to the side of the meals, so one could…

You should also watch out for other parameters that come with protein-high snacks. in addition to what others said, jerky can also be alright, but watch the sodium!

YES! I'm so glad people are starting to fight to old "don't eat at night" or "no carbs at night" deal. Excellent point, eat what you need, when you need it. If It Fits Your Macros (and fiber).

Both have their pros and cons. Free weights: if you know what you're doing and have some practice, you benefit from these a lot more than machines. a few PROS - engage more muscles as most of the time you need to control and balance the weight. - there are tons of exercises you can do with them. - have an ability to work…

Yup. Sounds like this would be a great solution for you. A smoothie is easy to handle in a car, and prepping it the day before is no problem. Chuck in fruits for carbs, protein powder if more protein is necessary, you can make it milk-based for carbs AND protein, etc.

sounds like suicide to me, but hey, whatever! people who cut (on caloric deficit, that is, lol), often use leafy greens to fill up their stomachs for small amount of calories.

None of these calculator will give you a terribly useful number. Use any of these TDEE numbers as a starting point and narrow it down to the actual bracket experimentally, relying on changes in your body weight. Weight going up over couple of weeks, TDEE is lower than what you eat - drop 200 cals, rinse, repeat for another…

Protein powders (not necessarily just whey, there are egg, beef, oats, peas, soy, etc, but whey has a superior aminos composition) are definitely an easy way out. As said before, bumping up lean meat is an option. Then there are egg whites, low fat/ fat free cheeses and cottage cheese, milk (1:1 carbs to protein though),…