mikevandewetering Member

Regular squats work more muscles then the machine squat. The machine squat is just a bit saver. Just do both :)

Yes the american metric system is not really accurate for messuring your food.

Do you weight your food?

Whats your calorie intake and macro breakdown? Would like some more information like your activity level. and maybe there are some medical issues involed that we should take into account.

Yep here too when i was at 360 days

Start with body weight exercises like squats. You can also try lifting heavy things like tires and other stuff. Also google something called urban fitness, it shows some awesome stuff that you can try almost everwhere.

Penutbutter is your friend. And try to make time, try meal preping. You can also try to make your own weight gainer shake: 30 grams of penutbutter 30 grams of Whey 1 banana 100-150 grams of oats 500 ml - 1000 ml of milk Put it all in the blender and enjoy (each shake is 1000 calories +)

i would gess around 30-35% but ofcourse it is hard to tell. But i agree with what to posters above said.

Just make sure you hit atleast the essential amount of grams of protein and fat. A easy and quick rule is 0,8-1 gram of fat for each kilo gram of weight (if you are not obese) and around 1 - 2 grams of protein per kilo gram of weight (use the high end if you do alot of lifting). If you are obese use your lean body mass. So…

the ability to type on a keyboard with your elbows

I want to get my health back on track. Feeling crap for over a half a year right now. Going to get some tests done in 2 weeks.

Try starting strength

Thanks all of you. i am adding cals slowly each week. How about cals in a deload week? you keep them the same or just lower to maintance?

Yes you do, but it is hard to give it an exact number

i would reccommend looking up compound lifts. like the poster above me said, check out strong lifts, starting strenght.

try using the costum settings and manualy adjust it

same split as you

46 because of his date in his name

just download ''starting strenght'' video. it will all be very clear

James Van Der Beek from Dawson's Creek

Depends on what you mean by balance, if you mean % ratio wise it doesn't matter. Ratio's are outdated, you need to eat a minimal amound of fats and proteins to keep your body going. If you eat too little fat your hormones will suffer. If you eat to little protein you will lose muscle mass and there for your BMR will go…

You should adjust untill you find a good macro range that works for you and stick with it. It's about trail and error, pick one and stick to it for a while and check if you get the desirred results, if not try an other macro range. On a side note i personaly do not beleave in body types, most people gain weight on higher…

start by weighting your foods and log every thing, if you are not, you cannot be sure on how much you really eat. People tend to underestimate there callories by alot.

Use the IIFYM calculator or the calculator of scooby http://iifym.com/iifym-calculator/

You need to eat more fats to let your hormones function normally. But to answer your question low fat protein sources are: lean meats like chicken, turkey, egg whites, fish and protein poweder. white fish contains less fat but most fats from fish are highly recommend cause it is a good source of omega or protein powder.…

It depends on your goal, but i you want to achief a ''fit body'' i would stay in the 6-15 rep range and do compound movements. So freeweights for sure, mostly compound movements. It needs to be heavy for you not easy or it won't have any effect no matter what rep range you pick. You need to struggle to hit the last rep of…

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most of your sugars are from fruit and dairy, those products contain a load of sugars. It depends on you if you prefer eating them or not, but i would try to control your intake a little. I would say eat less fruits. Like the other posters allready said your cals seem very low. Were is your protein? come on your protein…

You can download a MFP editor in chrome apps were you can edded your macro's by numbers and not by %, this will make your macro intake goals way more accurate. Or you can just google it and it will show you how :P

You need to open your diary to the public, I am not allowed to watch it.