h9dlb Member

I agree with aquinoz - don't eat back the exercise calories

water if you're cutting!

Eat low sugar fruits such as plums or berries rather than say apples or bananas. A lot of bodybuilders don't eat fruit

Thats why you shouldn't eat back exercise calories!

Hula Hoop :}

You have just defeated you're own argument - that's precisely why you should weigh and input the cooked weight and not the raw weight! I just had 100g of raw mushrooms. Cooked them and the cooked weight was 50g

Always weight train first, cardio after otherwise if you do cardio first you wont have enough energy to lift heavy. However always warm up before you lift (such as 5 mins fast walk/jog on treadmill)

http://www.bodybuilding.com/fun/ask-the-ripped-dude-magical-macronutrient-ratio-for-fat-loss.html I'm Endomorph body type using 40p/40f/20c and its working very well

Blood, water, and fat to some extent turns to oil and evaporates. If you grill meat / George Foreman the fat runs out onto the tray below. I microwave rather than boil rice and it reduces in weight. All depends on how you cook your food, the length of cooking and the temperature you cook at. If you cook it in an unhealthy…

No measure after cooked. When you cook meat it loses natural juices, blood, water and fat. If you use the pre-cooked weight you will be massively over estimating your calories and all your nutrition intake. Don't forget a lot of supermarkets inject meat with water to make them heavier so we pay more for it. For example I…

fresh herbs - parsley, basil coriander etc, spices, garlic, chilli, worcester sauce, saute in peanut butter, all sorts you can do.

Great work - very similar to me in terms of stats, exercise and goals but I'm trying to do it on much less calories/less fat - feel free to have a look at my diary. I don't understand why you say your struggling to get good fats given what you are eating. The only things I would suggest is you take CLA 3g capsule…

Those snacks you posted are all bad fat, high carb junk - have a handful of almonds instead - they're tasty, filling, cheap, don't need cooking, can be carried around with you, high protein, high mono fat, high fibre, high calcium and have omega 3 acids. They also contain micro nutrients such as vitamin E, folic acid,…

I have a desk job - do 45+ hours per week. I'm nearly 43. I Goto to gym for 1 - 1.5 hours after work 2-3 times per week to do interval training sprints & steady steady running plus heavy weight training each session, plus Saturday and Sunday sessions.

Sorry but you are just making excuses now. Barbell set Argos £27.99 http://www.argos.co.uk/static/Product/partNumber/3028292.htm. Stop eating fridge raiders for a month and buy a barbell with the money you save. You have not properly read my post - lifting heavy means lifting at 80% of your one rep max (i.e heavy compared…

As for your training forget all the isolation exercises for the time being as they burn few calories and wont help your muscle on that diet, you're wasting your time doing them. As I said above do strong lifts 5x5 for a couple of months until you get yourself sorted out, using very heavy weights. For each exercise find…

30-45 mins interval training? Are you sure you're doing it properly i.e flat out on the high intervals, as 15-20 mins is usually all most people can do - more exercise for less time. I don't think it matters if you do it on separate days, doing it after weight training is recommended for max fat loss, but conversely if you…

Your diet is terrible - you generally have everyday 1 meat based meal, with the rest made up of cheese sticks, fridge raiders and high carb snacks such as bananas and yoghurts etc. You are probably losing muscle rather than fat hence the flabbiness. Your protein intake is good but your fat intake is too low and carbs too…

I think these are great - I often have the packet of 2 Oats and Hazlenut bars for breakfast at work and I disagree witht he comments that they are wasted empty calories. They keep me full until lunchtime. Comparison with Oats so simple porridge oats pots: Nature valley 42g......................oats so simple original 50g…

I have this too - Its tendonitis and the only remedy is rest (which aint too good when you're on a training program!)

yep my heart rate goes through the roof dead lifting. Also agree the calorie burn for the actual exercise is low but the after-burn and increase in metabolism is substantial

lifting heavy weights and low body fat

"Poison is the tool of eunuchs and women" - Maester Pycelle- A Game of Thrones

I agree with OP. The people who plan cheat days and aim to pig out at the weekend, then whine when they've lost no weight make me sick! Couple of points:- 1) It's supposed to be a cheat meal, not a cheat day 2) You are only cheating yourself. 3) A re-feed day makes much more sense

I lost 2 stone in 4 weeks after my break up. Once I sorted myself out the weight was back on in another 4 weeks! I know its hard but the really best thing to do is look after yourself and take your frustrations out in the gym

Chia seeds don't work !!! I took chia for a few months without any problems but now even the tiniest amount of chia (either whole seed or ground and after being soaked in water) gives me excruciatingly intense stomach pain, sweats and difficulty breathing for 6-8 hours. I've seen a lot of people on the web saying the same…

Well I just had sirloin steak, 1 egg, broccoli, peas and cottage cheese for dinner. That meal alone was 68g protein and 575 cal, 100g a day is easily do-able. Have porridge oats with skimmed cows milk for breakfast. For snacks have Greek yoghurt with berries, handful of almonds. For lunch have a chicken, tuna or beef…

Strength training doesn't burn many calories while you are doing it but the "After burn" lasts 36 hours (much longer than cardio, and it significantly raises your metabolism. Also building more muscle burns more calories per day, whereas cardio actually burns muscle (hence lowering your metabolism). This is why the…

up protein and fat, cut carbs ( aim for less than 100g per day carbs) and as much protein as you can manage. The fat should be mostly monounsaturates and keep sats at less than 15g

Hanging leg raises. Abs are made in the kitchen (i.e diet / low body fat %), crunches do nothing but damage your spinal discs