BonaFideUK Member

yea sorry, I dont know how you arrive at those BF % numbers but they are way off. No one is defined at 21 - 22% BF.

I'd advise you to use craigslist or another ad site. People are always selling workout equipment for a fraction of the price of new equipment.

8% BF is not really a healthy sustainable BF % for women.

Go to bed and get 8 hours sleep. That way you wont feel terrible when you wake up.

I'd recommend at a maximum to eat at a 20% deficit. I'd actually recommend it to be more like a 10% deficit. Losing weight too quickly will give your skin no time to adjust and also rapid weight loss means you will also lose your muscle mass. On to a second point, you wont look ripped at 20% BF. Women need about 15% BF to…

Get some wrist straps if your wrists hurt. Machines in a static position can build muscles, but they wont build functional muscles. The world is not static and your CNS has learned to move your muscles in exactly one direction using a machine. So when you come to do anything that requires a lot of movement you might have…

he likes his bro sugar hit

Creatine and Protein are entirely different things, used for entirely different purposes. Creatine does not have any calories the body uses anyway. It would make little sense to drop creatine to get more protein.

Cover yourself in meat juice with a turkey baster. Give yourself a real running challenge.

I always link this video when someone asks how to do push-ups from zero. http://www.youtube.com/watch?v=cW0lK3b7zhA Ultimately the same idea as Loulady posted

Both of which are ultimately genetics.

full fat mayo is an absolute killer. Thats where most of the calories come from. Maybe its best to ask for it without the mayo.

30g of fat is too low for any diet. Your body needs roughly 20g a day for basic survival. Here is good info on proper fat requirements; http://www.youtube.com/watch?v=uA-2bJEQDvk

It depends on your goals. I heard they are not really "serious" gyms but take that for what its worth.

http://www.youtube.com/watch?feature=player_embedded&v=OCxy7hpqSnQ http://www.youtube.com/watch?feature=player_embedded&v=Wjq82nYPUeo http://www.youtube.com/watch?feature=player_embedded&v=j2hT6JFKXTo

Its true to an extent, Its just that he used a poor example. The need for rest days is blown way out of proportion and has no real basis in science. Muscle hypertrophy takes 48 hrs at the most, and this is from an insanely intense workout. People doing body splits, hitting a muscle group only once a week are completely…

creatine is one of the very few supplements proven to do its intended job. Its well worth taking.. you can buy 6 months worth for as little as $15 / £10

be careful with mixed grip, its a good way to tear your bicep. If you want to increase your grip then do farmers walk.

When looking at the amazing P90x results, you have to realise that these people were incredibly buff in the first place, they just had a slightly high body fat % covering their muscle definition. P90x is essentially a cutting program, so you cant gain muscle, or the muscle gain will be minute during the program.

It sounds like you're extremely self conscious. "Everyone" turned their head? really now? A man talking to a woman he doesn't know about an activity she was specifically doing is considered creepy now? Its not like he asked you what you wore in bed last night.

Realistically you need to gain a lb of fat for every lb of muscle you gain. You'd never be able to simply add 10 lb of muscle going from 170 to 180. This is the reason people bulk (gain fat and muscle) and then cut (lose fat while retaining muscle). I'd advise you to get weight lifting now, regardless of your weight. Its a…

Beginners (1 year or less usually) should hit a full body workout 3 times a week to maximise muscle hypertrophy. The focus should be on compound movements where several muscles are worked at the same time. Speaking strictly from an efficiency viewpoint (building the most amount of muscle in the shortest time as a…

Any gym with a bench and power rack is good enough (Not a smith machine). Unfortunately a lot of gyms are far too cardio centric, they have tiny free weights areas and 100 treadmills.

Insanity is much more about cardiovascular endurance than building muscle. P90x is more focused on overall body composition. Insanity will yield quicker weight loss by a country mile though in my own experience. I have done both of these programs.

how often do you squat? It could be CNS overload

You can't build muscle on a calorie deficit. You can only retain what muscle you have, while losing fat (in an ideal world). The only exception really is if you're a complete beginner and your body is recompositioning.

You'll probably look like crap at the end of your weight loss journey if you dont exercise at all. Skinny-fat is what its usually referred to.

This was advice. Theres no need to go on the defence.

Thats true, but not everyone lives in a climate or area where its realistic to run outdoors every day.

yes, its alright