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Also like our FB fan page. I try to keep up to date info on it as well. https://www.facebook.com/VfitnessCoach
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Refeeds are more of a mental break than anything, also good for replenishing glycogen when carbs are low in a long dieting phase. As far as free meals go id suggest saving 40-50% of your macros for the day and enjoying a meal but not binging out of control. A high fat binge fest can ruin weeks of progress, excess over…
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Depends on the goal
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LOL!!:smile:
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No bro science, just science and getting results
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https://www.facebook.com/VfitnessCoach https://twitter.com/vftrain http://www.youtube.com/ctguess78
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10-15 lbs. if you have been dieting for 30 weeks or more then maybe its time to take a break and reverse diet to avoid any metabolic adaption especially if macros are really in the poverty range.
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keep us updated
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glad your are so dedicated, keep it up!
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I have a few online client as well. feels good to help people achieve their goals.
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Good for you!
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I upped my protein to 2g per lb body weight just to see how I react since im still on poverty macros for now.
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Can't wait to see what john does with you in the off season. Packing on that lean mass!
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EPIC WIN CONGRATS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
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week 1 of reverse diet in the books. week 2 macros will be 200p 140c 35f. gonna keep cardio the same 3 200 cal burn of miss cardio and 1 HITT session with 10 intervals to 200 cal. average weigh in this week was 157.7
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I also forgot to mention I will still be refeeding once a week. most likely my carbs will be at 120g since I was between 50-100 towards the end of my cut but I will monitor my weight and adjust if needed. cardio will be kept in and will be tapered down as macros increase.
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your scale might be fine. usually weight fluctuates 2-3 lbs up or down. gotta make sure the scale is on a flat even surface and if it is moved then it needs to be calibrated again.
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start with 2 sessions a week maybe 200-250 cal burn per session
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once you hit a plateau we can set up reefed days as well
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U can also weigh yourself at the start of the week, track the calories you eat for 7 days. At the end of the week add up all the calories and divide by 7 and that will be the average daily intake. If u lost weight then your in a deficit if your the same then that is maintenance cals. Make adjustments as needed. 1g of…
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Thanks man, I just wanna put out good information and help people as much as I can. Natural Physique Fitness facebook https://www.facebook.com/NaturalPhysiqueFitness Instagram http://instagram.com/nattyphysique#
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Good point. Just like some people can't handle too much fiber. For me I start feeling very bloated when I hit around 50-60g of fiber. Some people can easily hit 75g and be just fine.
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Seems like you have walked up carbs gradually over the last week. You might have to lower fats slightly on higher carb days. When u have a lower carb day bump the fats slightly. If u have a refeed once a week then try carb cycling throughout the week. after the refeed day drop carbs by 10-15 grams throughout the week while…
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I'm going to send a friend request so I can see your diary and find a solution.
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If your goal is to add muscle then you can expect to add a little fat as well, there is just no way around it. You should always strive make the leanest gains possible. if u go on a "dirty bulk" or "dreamers bulk" and just garbage pile your self with excess calories then you will have to diet longer when it comes time to…
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Great video bro! Me and my friend are about to launch a YouTube page as well, I will post up the link when the time comes.
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love franks hot sauce. you can usually find those noodles in the produce section near the vegan section somewhere.
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http://www.leangains.com/2012/10/train-like-man-look-like-goddess.html great article by the the LEANGAINS master himself Martin Berkhan
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WOW that is awesome to hear bro!! just goes to show you dont have to suffer on a diet to achieve your goals. everyone can still enjoy foods they love in moderation and attain an ideal physique. I will def help out the army whenever I can.
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great post corey, glad to see your promoting counting macros in the proper way. keep it up!
