RyanG2106

Try Running.........................

Go at your own pace and see it through, don't try and keep up, that'll come.................

when you eat and workout will have nothing to do with it. Your either under estimating the calories you eat, or over estimating the calories you burn...........

I'd actually say its 0.1% diet, 0.1% exercise and 99.8% mental strength....................

I'd say your carbs look a little high and fats a little low.

I've lost over 130lbs an not cut carbs, I have however cut calories and that is what's important at the end of the day. A calorie is a calorie, no such thing as good or bad calories, if you eat to excess you gain weight, if you eat to a deficit you lose weight, that's science. I do feel that optimum macros can be…

up your calories by 500............. see how much weight you gain.................

It also will allow you to find your true maintenance point, rather than having to rely on a calculator.

Did you go straight from 1200 to 200 cals in one jump? This would probably account for some of it. You should increase your calories slowly (around 100-200 per week) otherwise you risk putting your body into store mode. Same applies when you drop the cals as well BTW

Reverse diet (add in calories) in the weeks leading up to your holiday. Nothing dramatic just add 100 calories a week (anything more and you risk putting your body into store mode), It'll fire up your metabolism and will also help you find that maintaince point (useful to know anyway). You'll be surprised how high you can…

Best advice I can give is don't do it. All you will lose long term is your money, as for nutrition, you cant beat good wholesome food, its cheaper too. Also quite a lot of these shakes have some very questionable ingredients. Avoid at all costs in my book.

The no carbs at night thing is nonsense, nutrient timing (unless your an elite level athlete) has no bearing on it......

This is not correct, it's 3500 calories per 1lb of fat, the 4.5lb increase will also be due to water retention, I'm guessing that when you binged you had a lot of carbs, this can cause the increase in water/glycogen in the body. Hope this helps

eat more meat and invest in some protein shakes

8-9% is fine, I know several people who maintain around this level most of the year. Unhealthy I'd say would be around 5% and below, you'll mess with the hormones at those levels.

If the person is new to lifting then they will be able to build some muscle while in a deficit, and burning fat. this generally lasts around a year and is often referred to as newbie gains. As the body gets used to stimulation of a lifting workout this will cease to be the case and a surplus is required to build muscle,…

Toffee Caramel............

I have a bowl of cereal (corn flakes), good to get some carbs in. I hit the gym at 5am every morning :)

It's Broscience. Nutrient timing (unless your an elite level athlete) will have no bearing, its calories in/out that make the difference in simple terms

Good for the joints, flushes toxins out........ Have to remember that a massive portion of the human body is made of water...... No harm in changing the oil :)

So based on you weight at 217Ib I'd suggest the following breakdown for a 2000 calorie intake Protein 217 g = 868 caloies (1g = 4 calories) Fat 97g = 873 caloroes (1g = 9 calories) Total Calories between the 2 is 1741 calories (you now see why 1500 is far to low) 2000 - 1741 = 259 calories left for carbs (1g = 4 calories)…

Hi, I would seriously suggest increasing your calorific intake, at 1500 your in danger of actually slowing your metabolism (I made the same initial mistake). Your taller than me and I'm currently going through a maintenance cycle of 2800 calories a day (I lift 4 times a week and do 90 mins cardio a week). In terms of Macro…

Depends how big your cup is...................

I agree, be flexible with your diet, don't make it harder than it has to be or you wont stick to it. So long as your in a deficit and hit your macro's it don't matter what you eat

Don't restrict yourself be flexible....... So long as your within you calories at the end of the day who cares?????

Its all down to personal preference, I know people that swear by a certain brand, but that brand gives me gas...... Personally I use Optimum Nutrition, tastes great and mixes well. Try a few and see how you get on, it wont hurt to change brands etc. Best advice I can give is to avoid so called 'Diet' whey's (calories are…

A big for.... Great for cooking and i even have a small teaspoon in my coffee twice a day. Very rich in Medium-chain triglycerides (MCTs) which can help support your metabolism and helps fat burning.

Hi, no I don't eat less when going to the gym, I eat the same, but I get the extra calories on top of my target when I go to the gym :)