cacrat Member

Once you get back into the gym, I'd say it'd be better to do full body workouts on those two days. Working each muscle only once a week only does wonders for those on drugs and bodybuilders (those groups aren't mutually exclusive).

It looks pretty good. If you're doing any weight training I'd boost the protein to over 100g. That means you'll have to cut back on the carbs a bit, but you should be fine.

Physiologically our body hates us. At least when we diet. Once you start dieting, multiple hormones start trying to fight back against your diet. But it doesn't take long for your body to bounce back. So the 90/10 theory is that 90% of the time you follow the diet, and 10% you can eat, relatively, free. This cheat day(s)…

Not sure as there's only one study (that I know of) to corroborate/refute its fat loss properties.

Depending on how calorically restrictive your diet is, cheat days are actually good for your body, not just your mind. So, go ahead, indulge.

You cannot spot reduce. Fat is a overall body thing. You can't tell your body to lose fat in one place versus another, its why Jennifer Lopez's backside is so incredible (she happens to keep the nearly all her fat in her chest and butt). Where fat accumulates is genetic. Lowering calories below your maintenance and cardio…

Shots, shots, shots, shots, shots, shots! Or make sure your mixers are of the diet variety.

I have an Omron BIA handheld device. Because of the BIA, my % varies depending on my hydration level. It may not be the most accurate, but at least its consistent (you'll run into the same problem, no matter the tech behind it).

Agreed. Seems like a decent workout. I do a similar approach only I don't combine all three types into one workout. I have my "power" day, a "muscle" day, and "burn" days. Each type of workout has its benefits, learning them may help get the most benefit out of all of them.

That book is one of the go to's on how to shed fat and is maybe one of the best books written on the subject. Good find. The same goes for Lyle McDonald.

I was thinking the same thing as bmonty and outer. Men have it tough too. It might not be as publicly scrutinized, but it happens. Indeed, it is harder for us to attain that "ideal" body image that we see in mags. Women can stop eating and get a lot closer. Men have to have no body fat AND muscle.

The cost for krill oil, at least the last time I checked, was outrageously higher than regular fish oil. There are SOME benefits to krill oil over fish oil, but at the moment, its not worth the price.

Yup, starchy carbs minus the fibrous carbs. So just count your net carbs.

The simple answer is yes. Its called overtraining.

You don't have to agree with it, its simply a matter of time until your body will fight back against your diet. If you are on a static daily caloric diet, there is no way to gain muscle and lose fat simultaneously. As bmontgomery said, unless you have a high amount of body fat, are new to lifting (seems like both apply to…

Cut out everything but what is essential to the body and the pounds should come off quick, along with some water weight. Protein, essential fatty acids, and water. Maybe a multivitamin.

If your calories would have allowed it, why not? You can't gain weight with a diet below maintenance. Give yourself a day where you can splurge a little. It helps not only for the mind but the body too.

To the OP, I'm not sure what Damon is describing, but I'm guessing he's on a different kind of diet plan. But the basics of it are that you cannot eat an excess of calories and gain weight, without gaining fat. It would be amazing if our bodies worked that way, but unfortunately it doesn't. There are certain "tricks" to…

P90X is a good workout, however, it is not really for those that want to gain mass. It is a HIIT program designed to cut fat while trying to keep muscle mass. Stick with a VERY heavy workout plan of 2 or 3 times a week. As far as your diet, first find out what your maintenence calories are. Meaning the calories needed to…

Eating more won't always burn fat and working out less won't always build more muscle. It'll be HOW you use those tools. At a minimum 2x/week workout will be necessary even with heavy weights (85-90% one rep max). Working out less than that, like all the BBing mags say the big boys do, won't provide the stimulation the…

If your normal pace is an 8 min/mi, try 7min/mi for a min, then 9 for two. Rinse and repeat. If that's too easy, then widen the difference in pace to maybe 6 and 10.

The 3 week cycle you're talking about is a typical cycle for someone that works out statically, meaning eating the same way and working out the same way. With your cyclical keto diet, you're doing things a bit different. To get the most anabolic response from your refeed, your creatine intake should mirror your carb…

Yup, during your refeed creatine loading will help boost you back to an anabolic stage. I usually go with 20g throughout the day. And make sure to drink plenty of water that day too, but you already knew that.

Fiber is technically a carb. So for every gram of fiber you have, you will be consuming one gram of carbs. Whole grain foods, oats, Fiber One products, or even psyllium husk power can help get your daily fiber up.

Your body will some defined number of calories per day. Let's say its 1500. If you eat less than that per day you will be at a caloric deficit. If your deficit becomes 3500 calories, you'll lose one pound of weight.

There are always reasons to limit carbs, one of them being that they are an inessential nutrient. Low carb diets are healthy for those that use them right. Just like high carbs are healthy for those that use them right. Or high protein. Or high fat. Or whatever. Careful when you say they're not healthy with no real world…

Yup, if you really want to gain bulk/strength get your reps in the 4-6 range at 4 sets and really bump up the weight.

Yup, I'm in the same boat as you, right around 11.4% until I got sick recently. If you're looking to gain lean body mass and have a static daily caloric goal, you will gain fat as well. Everyone's p-ratio, how much muscle:fat gained, is going to be different. With 3500 extra calories you will put on one pound of WEIGHT,…

Like I said above, Omega 3's. I'd add a multivitamin to make sure you get all your Vit C, D, E, etc. It doesn't have to be one geared towards weight loss, just one that has a balanced mineral profile. And make sure you get plenty of your essential amino acids.

I'd say definitely get some Omega 3 sups like fish oil. Typically our diet consists of WAY too much Omega 6's and not enough 3's. It'll help maintain a proper balance of your essential fatty acids.