bungholesoup

First try to track what you would normally eat for a week, just to see how much youre already eating to maintain your weight. This approach is better than going far to low and starving yourself from the beginning. Cut your calories slowly Id say by maybe 50 cals each time you hit a plateau. Another thing to consider is…

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To leah I think the best way would be to log what you would normally eat for at least a week first, just to see how many calories you are eating to maintain your current weight. From there change the ratio of fats/carbs/protein to whatever your goals are ie:losing weight or building muscle. When you reach a plateau its…

Hey its good that youre making a map, and this is just my advice. For step 1, getting down about 20 pounds in 12 weeks is very doable and could be easier than you think, just remember that if youre a beginner as you progress the cleaner your diet will get you better results and consistency is key. I think you should find…

try this towards the end but be advised that this is something that bodybuilders do and for you you would not have to go as extreme. I would suggest adding a bit more calories evenly for each macro. http://www.bodybuilding.com/fun/10-days-to-extreme-definition-the-pro-fitness-models-guide.html

Look at your logs of you eating 1450-1600 cals and I would slowly tweak it until seeing some change on the scale and sticking with it until tweaking again. Im just making up this example but lets say your carbs and protein were 200 grams each, I would cut 40-80 calories (10-20 grams) of carbs while keeping protein the…

I can't answer it specifically but I think the important thing is to try things out and choose what responds best to your body. Since you felt better before doing this I would switch back to not having this meal an hour before. A lot of people do have success with pre workout meals depending on what time of the day they…

Squats, deadlifts and HIIT training. Squats and deadlifts do have to be enough intensity for you, if its too light you wont get as big as a benefit but dont sacrifice form. I had my leg day two days ago and added deadlifts for the first time for that day, when i weighed in this morning i was down 1.6 pounds :| (I'm trying…

Since youre sore from running and you want to do cardio you can just walk for 20-30 minutes if you want. It may seem boring but walking is sufficient enough cardio and will get blood flow to your sore muscles. Also always remember to stretch :)

Im assuming youre doing squats, deadlifts, bench press etc all in the same day? All of these are great compound movements and there isnt really much else you can add other than isolation exercises. I can say though you dont have to do shrugs unless you want to because deadlifts will work your traps.