SergeiKay Member

i would suggest trading up some of the fat calories for protein calories. Going with the generic ratio for protein that seems to be working well for a lot of people, 1g of protein per pound of body weight, bringing protein to about 200g with your weight. And if you know that staying around 2000cals a day makes you lose…

Example: http://convert-to.com/711/couscous-dry-conversion-and-nutritional-details.html

I'm hoping that what i'm about to point out is obvious, but different foods have different densities. This means that 100g of rice hass a different volume than say 100g of pasta. Your best bet would be googling for a table of common foods with volume to weight ratios.

stop giving a crap what others at the gym might think of you, and you're probably just making it up in your head anyway. personally, when i'm at the gym, i get tunnel vision, don't give a flying rat's petute what other people look like or that they are even there. Pop some earbuds in your ears, blast some music that pumps…

apparently there is no research that supports eating specific foods at specific times as being any more beneficial than other approaches, hence why Intermittent Fasting (IF) works. From endless articles and personal experience, you can re-arrange meal timing and order (dinner for breakfast, breakfast for lunch, etc) as…

Sorry, but how is this "directly opposes" IIFYM? Same can be said about IIFM Calories. To answer your question, i dismiss it personally. I would also add that i do keep an eye on fiber, not just the macros.

From personal experience: i wanted to gain quite a bit of weight, and took an aggressive approach by setting my goal at 4500 cals a day, when i'd usually eat around 2200. I've noticed as i was easing into it (bumping up portions a little bit every day) my body started adapting and if i'd eat less than the huge portions by…

i found this to be a really good take on the argument. Layne Norton goes over how it's not really black and white. http://www.youtube.com/watch?v=G6H2edyPLU8

Question for the OP, though: are we on topic? by "targeting specific areas" do you mean building muscle or losing fat? cause you can definitely target muscle building.

actually, that's a bunch of baloney :) maybe it works for you, but there's no natural way to target fat reduction, you can just lower the overall body fat and your genetics decides where to take it from.

EmmaJean7, you can try this if you want: Figure out YOUR amount of calories experimentally. Here's how you can do it: start either with the amount of calories you already eat or use a TDEE calculator again - this is the starting point. Figure out macro ratios - 1g of protein per pound of your body weight, 0.25-0.5g of…

agreed with above posts. Cardio is not efficient at building muscle. But i would also add that manipulating TWO variables here would get you to your goal: Cardio AND calorie intake. If you're in a caloric deficit and doing cardio, you're on a track of losing body fat.

That depends on your goal. Examples: You want to maintain your current weight - net calories then should be around the amount of calories you use up during the day without the exercise. You want to lose some weight - net calories then should be less than your TDEE (TDEE is the amount calories your body burns in a 24 hour…

oh! you can also try directly competing with body-weight exercises! you both might benefit from the competition, even though your goals are very different. and since your main target would be legs, i suppose, you can see who can do more box jumps in a certain time frame, for example. then it's a matter of…

Hmm, that IS tricky. I'm closely familiar with what your bf's side of fitness, but if you have a similar thing in endurance-based fitness, than this might work... You can try going by benchmarks in your respective fields. This is subjective, but might be very motivating, especially with a reward system, like sexy time or…

Spot fat removal (natural) is a myth. Think in terms of dropping body fat %. Figure out your TDEE (google), track how much you eat (here), and, simply put, use up more calories than you consume (caloric deficit). Basically, make your TDEE higher than calories in. Cardio is good with that, if you're not looking into…

That! Go with a friend. It is a support system. If you could "dive in" like others suggest, you wouldn't need to write the post in the first place.

A word of advice, electronic body fat measures that rely on resistance (if they have two metallic plates on handles that you have to grab) completely suck. When i was in college, my coach was demonstrating how much they suck, he had a couple different ones, and yes, yes they do suck really bad. same for BF-measuring…

Yup. Wouldn't call them most accurate, but they do the job. There are multiple formulas to calculate BF%. Once you get the calipers, i suggest using this website: http://www.linear-software.com/online.html it shows you how and where to measure skin folds, then just plug in the numbers and get BF%. And, of course, BodyMass…

It's mostly bits and pieces of information i've gathered over years of lifting. Strength type approach mostly means "denser" muscle. Love this dude, Elliott, he's got a very nice explanation to basic workout approaches: http://www.youtube.com/watch?v=WxDaaFVXFyU This video also has some solid info:…

makes sense.

I am currently doing 16:8 (been doing this for about 3 months), but every day, and it's working great for me and my schedule. During fasting periods, anything 0 cal is fine, water is perfect. Also, i see some recommendations for BCAA supplementation during fasting to preserve muscles, but from personal experience doesn't…

don't listent to people who are hating on IF without trying it :) there are many ways to do it, i personally go with LeanGains approach of 16 hours fasting - 8 eating, and for me body fat plummeted, but i still have all of my strength while lifting. There's not much point adding me, cause i've stopped logging as i eat the…

The overall split seems reasonable, got the legs, pull, and push days, that's nice. I see you've listed 3 sets of 12 for exercises, which is mostly a hypertrophy (read: muscle size) tactics. If you really going for strength, i would suggest looking into doing more sets of fewer reps with heavy-a** weights, for example: 5-6…

I lift 5 days a week: mon, tue - power lifting wed - rest thu, fri, sat - hypertrophy (usual bodybuilding) sun - rest. i only do light pace cardio, 5 mins as a warmup before each workout, and 10 minutes a little after. Now the reason i do this is because more intense cardio uses up a lot of calories that my body currently…

You have to realize that these TDEE give you EXTREMELY rough results. Pick whichever one you like (at this point, can even flip a coin) and go with it, while keeping a close eye on your bodyweight. I suggest measuring your bodyweight first thing in the morning, after the restroom but before food, without clothes, in an…

^^^ this. with cardio, you are using up calories that could've been used to build new muscle tissues. find your TDEE and eat more than that by (usually i see) 250-500 cals with high protein to gain clean weight.

Home workouts: http://www.muscleandstrength.com/workouts/home.html

oh, also forgot about the workout weight question. it's trial and error kind of a thing. for example, let's say you've picked a workout routine and doing a dumbbell bench press exercise. you'd eye-ball how much you think you can press and try it. able to do the assigned number of reps (usually 8-12) just fine and still…

I'd suggest going here: http://www.bodybuilding.com/guides/ and pick any plan you like really. but i guess almost all of them would be targeting people who go to a gym facility. google home workouts. if you're just looking to loose weight and don't care much about building muscle, really anything will do. As far as cardio…