SergeiKay Member

i have no idea at all how a removed large intestine would affect the following guidelines, but maybe this general information will help. you need to know you BMR (or TDEE, or whatever else they call it), this is how many calories on average you need to consume per day to sustain your body weight. you can find calculators…

opinion: warm up your muscles and joints before squats. you can do that with cardio and/or light weight squats. you can do sets of body weight squats anywhere. once (or if it is already) it is too easy, you can try one legged squats. too easy, add weight, pretty much anything really, a backpack, dumbbells, a person! lol…

How's about's using the snow to your advantage and hop on some skis?

Almost exactly like your's: Whey Protein Isolate - ON and Promasil - because it's the best price VS quality ratio Fish oil - Nature Made Epa 360mg/Dha 240mg - because i dunno haha, i just keep reading i need to keep a good omega 3 / 6 ratio Milti-vitamin - GNC Mega men - because working out uses up a lot of micros (not…

if your goal is generic muscle building, just pick a plan from here: http://www.bodybuilding.com/guides/ my personal input would be to focus on free weights pretty much exclusively, no machines. and whenever possible, use dumbbells instead of barbells, because then you'll be developing a nice symmetrical body. usually with…

looks to me that you got the basics down, good macro ratio, good caloric deficit. i'd say try kicking up your daily activity! i also have a desk job and that can be something to work around. for example, once in a while when i remember, i tense my abs for a minute or so, kind of a isometric exercise, just to use up a tiny…

http://www.youtube.com/watch?v=WxDaaFVXFyU most straight-forward explanation i've seen.

Squat rack adjustable bench (combined with squat rack, makes a bench press) pull-up / dip station DBs (going from 20 to 110 lbs, heh)

This is not for everybody, but you can give carb cycling a try. In a nut shell, it's a way to trick your body to burn fat for energy, while sparing the muscles. Scooby, one of my favorite youtube-fitness sane people, has a great video shortly describing it, and he also has a quick free tool on his website to figure out the…

Yup. The service is definitely targeted MORE at people who are losing weight, but if you're using it just for food tracking, it works great. I feel like you would benefit more from this site if you know at least a little what you're doing as far as nutrition goes. From my friends i've heard that the site will tell you to…

seems like this would be extremely subjective... i'm using Speedo's hydro thread shoes, relatively cheap, super light, elastic band shoelace. they breathe very well, cause they have meshed walls.

Exactly. Creatine is helpful not only for lifting, but it's kind of pointless if you're not doing any explosive energy bursts. So, you'll be almost literally "pissing" your money away.

Totally agreed with Rae6503 and Mercenary1914. Hows about this: you can trim up the mid section while cutting, and get a MUSCLE bubble butt, through squats, deadlifts (watch out, easy to hurt yourself), good mornings, leg kickbacks, etc.

i was wondering about that as well. my stretch marks are of a nice bright-pink or sometimes purple color. Was hoping that a cream for post-pregnancy women would do the trick of at least making them less obvious. I have a very old stretch mark that returned to somewhat skin color, it's a little lighter, but it least it's…

i will be in a similar situation soon (well, relatively soon). i'm starting to close in on my goal weight, 180lbs, at which point i will start cutting. my role model, Rob Riches, was describing that for his preparation for a competition/shoot, he slowly lowers intake, while keeping the same routine and load. I do believe…

Hi everybody, I'm AK and i'm an alco...i mean a gainer. I'm 23, around 5'10", CW about 165 lbs, GW = 180 lbs. I eat anywhere from 3.6k to 4k calories a day, usually 35c/45p/20f. it's disgusting and i got so sick of eating food all the time that i started using weight gainers. Universal's Real Gains seems to work the best…

Absolutely agree, these are completely different. Protein shakes are just that - protein, fruits are mostly sugars, simple carbs, these will give you quick energy recovery after a run. Protein shakes are not some special drug people drink. It is a food supplement that helps people reach their protein intake while not…

http://www.rajarasa.com/wp-content/uploads/2011/09/Gerakan-Knee-Ups.gif This is what i had in mind ^^^ A firm couch or a sturdy chair, or even the floor should do the trick. I agree with ...uglyhobo O.o about no such thing as spot fat removal haha. once again, that's why cardio AND workout would be better in my opinion.…

bahahahaha, nice. i'm 23! yaaay

IMHO, for your case you would benefit more from a combo of abs workout AND cardio. I've noticed that i get an effective workout for lower abs by doing knee ups. You can do these at the gym on a station that combines pull-up bar, dip beams, and the back/elbows rest for abs (don't know the proper name), or at home on a…

Gotta point out before i say anything else: i am bulking/gaining weight, so read the following with healthy skepticism. I've been doing 40% carbs, 40% proteins, 20% fats for a while, didn't work for me, i switch to 35c/45p/20f, and sometimes go with 30c/50p/20f. So, i've bumped up my proteins intake a LOT. I do heavy…

My goal is to bulk up but keep it as lean as i can, so i need to keep a very close eye on nutrition. I do heavy weightlifting. My pre and post workout shakes are arranged with that in mind. Pre-workout (30-45 mins before workout): * Whey protein - supplies the body with protein so it can be absorbed during workout *…

I'm in Raleigh, NC. Go to NC State's gym, while i can get membership there :)

Raleigh, NC here. But i doubt i'll be able to help lol. I go to NC State's gym. AK

IMHO, that's a natural response. As you said, you've been doing Jazzercise for 5 years, and muscles tend to get comfy when the routine is about the same for extended periods of time* *Periods of time, of course, vary. It's about 2-3 months for me, for example. You subjected your muscles to a different stress. I think…

exactly the same. yields for consistent measurements. AK

Hi Jackie, hello from NC as well! Welcome to the community. My advice would be to use both the website and the mobile app, as currently the functionality of both doesn't match exactly. The app shows a nice pie chart of macronutrients, the website doesn't (yet, i hope). I would also suggest displaying the sodium level in…