rachaelfisher1

I recently had a blood test, and my testosterone levels are significantly higher than the female average. I asked my coach, who confirmed it is more likely that it is an effect of a low weight/body fat.

Hawt.

The latter. In order to lose weight, you just need to be in a calorie deficit. However, it is your macronutrient breakdown that will effect your body composition. Of couse, everyone should have a balanced diet (i.e. everything in moderation), as 'healthy' foods are important to reach nutrient requirements (e.g. fibre). And…

Clean eaters, and people who post about training/exercising, instead of going out and doing it. I don't mind seeing progress photos and videos, but I honestly do no care about people's plan. Do it, and then post about it - not the other way around.

Chicken breast is chicken breast, branded or not. Go with the cheaper option.

Cow's milk FTW. Mooooo.

rachaelfisher

Just choose one that you like. Simple. I personally like oats over cereal.

All types of meat/poultry, eggs, quest bars (or any protein bars), chobani yoghurt. I aim for 170g per day, if I'm low I usually just have a double protein shake or have extra chicken.

For the love of god, do not cut out sugar.

Quit the addiction. Weigh yourself in the morning, after you pee, once a week. Same day, same time. It'll avoid the disappointment, and will give you a more accurate reading.

I have the aria fitbit scales at home, but the BF% component is completely inaccurate. It usually says that I'm around 5% more than what i really am, but my old WW did the opposite where is said that i was 5-10% lower than what i used to be. I found following these trends was not accurate enough for a comparison. I find…

I just discovered cottee's diet chocolate sauce, yet to try it though!

I do HIIT conditioning 2 x per week, consisting of 7 rounds (0:20 on / 1:40 rest) usually on the prowler (+60kg) or spin bike with resistance.

BW: 61.6kg (~135lb) Squat: 85kg (187lb) Bench: 47.5kg (104lb) Deadlift: 110kg (242.5kg)

http://thefitcoach.wordpress.com/

Thanks Sara :)

Hey guys, just looking for a rough body fat % estimate. i'm currently 63.3kg, and 5"6. Photos are a little dodgy because I had to take them in the mirror. All photos are relaxed. Front: Side: Back:

Bumping for later!

YouTube Mark Rippetoe squats. Watch & learn.

Personally, I think it's unnecessary and embarrassing.

^^ My point exactly, haha. IMO, everyone should lift barefoot.

I lift in my socks (basically barefoot) @ my gym. Does this mean my form is bad?

Bump for later.

I feel like picking up a weight plate and throwing it at their head. But generally, I say nothing. After all, I'm female. What would I know?

Bumping to read later!

Yes, I have. Lift heavy weights and keep protein intake high, eating in a deficit some days and a surplus on others helps.

Agreed with MUSTGETMUSCLE. Try and change your eating habits. For example, with oatmeal for breakfast add some eggs. For lunch skip the soup and add protein with salad and I know it's hard with dinner because you're eating whatever your parents bring in the kitchen - but maybe talke to them and suggest to include more…

Agreed on pre-logging/planning meals. Helps a lot!

Not necessarily true. I did a cycle of GVT and it pushed me through my bench plateau. I was also in a ~300 calorie deficit at the time and my DEXA results were a 1.7kg gain in muscle, strength increased and lost 3.4kg fat (total 4.9% body fat loss). Everyone responds differently to different diets/training regimes though.