ghostrider1970 Member

Squat... heavy squat!

you are young, if you lose weight slowly lose skin shouldn't be a problem

Still not tried to add rice back, will do this week. Still adding calories to my daily intake, have not gained a gram in three weeks. I'm eating 2700->3000 calories every day, but it looks like that is my maintenance level now. Will go for 3100/3200 from now on.

haven't had rice in a while and had no problem at all, everything is fine with oats, barley, spelt, ww bread and so on... will try again with rice this week and see if the bloating comes back.

Eat more and weightlifting

Getting better with carbs. Haven't had rice this week and the bloating reduced a lot,

Will try, even tho, now that I'm back eating carbs, I'm a bit bloated all day long. I'm going to try to eat only one type of carb for a couple of days (only rice, only oat, and so on) to see if is a specific food that gives me the bloating, or if it's carbs in general. Two years ago, I did a cut using skipload protocol…

bump

You're quite wrong.

runtastic

MFP overstimate calories burned... and so does people with their ability to burn. At my weight, age, etc. the estimation for me is 42 cals for 10 minutes (moderate effort) and probably is still an overestimation

Started to add carbs since August 18th, the day I left for my hols. First week I went for 100/150g daily, slowly increased and now I'm aiming for 300g/day (according to IIFYM, I should go fro 340g). Looks like rice bloats me a little more, I feel quite fine with oats.

Update: carbs increased, feel quite bloated, probably I still need to adjust to this much carbs.

Of course you can, MFP is a calorie counter... Just use it to keep track of the total daily calories. The macro split it suggests, it is way off tho... So use an online calculator for that, something like this http://iifym.com/iifym-calculator/

Bumping... even tho starting monday I'm going back to a lean bulk, I'm still interested to have some good advice for my next cut

http://www.t-nation.com/free_online_article/most_recent/the_30_second_mobility_cure

No problem :smile: Update: after a week at the seaside with firends, no logging, overeating (mojito, wine and lot of ice cream too), no weight training and only swimming and walking... I'm back at the same weight I was before leaving, with no addedd cm to my waist line. Nice :laugh:

Bump :smile:

My mistake, I thought you were italian :)

If you want a protein low in carbs, go for an isolate

Google "dieta atkins" and you'll find italian forums where you can share recipes using grams instead of cups and oz. :smile:

Calisthenics

My protein is good quality and great price, but they have orrible customer service... Still ordering from them, tho...

Your best bet are: bulk powders, the protein works, go nutrition, my protein. Way more cheaper than H&B (not good quality) Nutrisport are good value, but taste is 50/50, some like it, some hate... a bit like Marmite :laugh:

Porridge is good for carbs

Someone already told you, eggs are an excellent source of protein, so is cottage cheese (and you don't have to cook it). Quinoa tastes good, but I really wouldn't consider it a protein source. If you are really struggling to get your quota, buy a protein powder, some taste so damn good that can also satisfie your sweet…

definitely this is a good advice. Go for it, lift heavy, you won't regret it. Oh... 10% BF is really low for a woman

Do the one that told you to get "shred" realize that getting "shredded" means having really low BF?

on and off since... forever. Continuously, training hard, for the last 6 years, with a long stop 4 years ago, due to a bike accident. My BP is 1.7x BW, DL was 2.6x BW, squat 2.5x BW slightly surplus