rickyll Member

I squat on the regular (3-4) times a week but I make sure to vary the style and weight. For example: - day 1: heavy back squats - day 2: light front squats (with pause at the bottom) - day 3: no squats - day 4: heavy front squats - day 5: no squats - day 6: overhead squats - day 7: no squats Switch it up to improve core…

hello from beautiful Victoria, British Columbia!

if your goal is to shed fat and lose weight and you go over on some of your macros then you may as well go over your protein or fats. With that said, try to come below your daily caloric goals.

Eat good fats, lots of protein, and complex carbs. You'll want to be at a surplus if you want to add muscle (notice I didn't use "tone"). And do STRENGTH and RESISTANCE training (weight lifting). If you just do cardio you'll be soft

I'd make him teach me guitar duhh. that would pass the time like no other

it's a long process...it's actually a process that'll never end so if you slip up here and there it's not a big deal. It's also a thin line between being to hard on yourself and being too easy on yourself...you don't want to scold yourself if you slip up but you also want to make sure you training your will power and grow…

pretty much sums it up! Lifting can help a bit though by making sure you stay in 12-15 reps range..but ultimately, it's nutrition that will help the most I think. Eat healthy fats to keep your skin healthy and drink lots and lots of water

both

that's great! It's such a huge, important part of fitness and health but nobody ever talks about it. They all just worry ONLY about lifting heavy etc.

24, 196lbs and trying to stay the same weight and shed fat!

i'm bumping this cuz I would also like to know!

sorry mistahJ, don't send your goons after me.

hey props on this post! I'd add the Squat Everyday program on there but may in it's own category of "Advanced lifters who understand the importance of stretching and rolling everyday"...or something like that. This program worked wonders for me but It never once talked about stretching or rolling...which, whe you're…

This is a HUGELY loaded question. There's too much to teach you for just a small reply. Look up weight training for beginners on youtube, read some books on the same subject. Educate yourself before you go in there otherwise you'll waste your time or even worse, hurt yourself.

hmm, I was unaware.

yeah if your goal is to lose weight then you can eat mcdonalds everyday as long as you're in a deficit but I'm assuming you want to lose weight AND be healthy. Not sure why you're differentiating a high protein diet from a keto diet...Since a keto diet involves high amounts of protein and healthy fats. Keto is good for…

If I preferred the male sex then yes...always appreciate some facial hair

HIIT is great for fat burning so it's no issue to do it when you're bulking - but like others have said above, just eat more, track the changes in your body, and adjust accordingly

Totally agree. It's non-linear and it take longer than just 4 weeks, which in the grand scheme of things is no time at all. Weight isn't everything either. Have a friend or loved one measure you (waist, hips, arms, thighs, chest etc) And see what decreases/increases as time goes by. Sometimes you lose size but not weight…

dannijordan30 for the girls and billy_mireles for the guys.

She thought "Ricky and Nikki" was poetry

neither was mine

lots of people here think sugar isn't bad for you? Weird. I know, I know: everything in moderation...even moderation. But moderation for sugar is a VERY small amount...I'm not a nutritionist but do our bodies really need the amount of sugar we constantly eat? I doubt it. I get about 30-40 grams of sugar a day while…

All of the above for sure. Cottage cheese too. You need to get that protein up for the best results! Good luck!

AGREED! Take a break from the cardio machines and step into the weight room...the weights are your best friends!

mustache would tickle too much

Yup! If there's a playground or something nearby you can go there to do all of the above workouts as well as have room to do any cardio or HIIT (sprints etc). Plus you can use the monkey bars for pull ups, chin ups, dips etc.

Victoria, BC! Hello!

Hey! Feel free to add me up if you like people that have fun but work hard. I'm not one to coddle you so if you like that type of stuff then maybe just skip me haha.

Thanks, man. I'm definitely following up this program with a couple of days off and some very relaxed gym sessions.