_benjammin Member

Buy cheap food that will meet your macro minimums and calorie deficit. Lift some weights.

Bench press, rows, shoulder press, back hypers, bis, tris, leg extensions, leg curls, yoga

You haven't plateaued. Get more accurate with your logging.

Why not add an upper body strength routine?

I like steamed, plain broccoli. Everything seems better roasted as mentioned above. I even eat Brussels sprouts roasted with a little olive oil, salt, and pepper now.

I'd say that would be an aggressive start.

Save your money. You'll lose weight at ~3K calories. Track you intake accurately here. Do some strength training to help preserve some muscle while losing.

bollocks

^Allows your body (and mind) time to completely recover. http://breakingmuscle.com/strength-conditioning/deloading-101-what-is-a-deload-and-how-do-you-do-it

@ahoy_m8 Sounds like you would benefit from a week off at least every 3 months or at least cut your volume in half (deload) every 2 months or so and possibly take the week off from running completely while deloading. A week of 100+ temps sounds like the perfect week to take off! As mentioned, if you are antsy to do…

Weight loss is not linear. If you average 1-2 lb loss per week over months there will likely be a week or 2 where you don't lose or even gain (for the week). Congrats on your loss to date, keep at it. It doesn't sound like you have actually plateaued.

When's the last time you took a week off?

Lactose allergy but eats pizza?!? If there's no cheese it's not pizza in my book. And as JoRocka said: "if you really are eating 5K- are you tracking accurately or are you just guessing- diary is closed so I can only hazard a guess) Most people who assume that usually aren't eating as much as they think."

Almonds and peanut butter. And now I'm hungry.

^This

Rubbish

Thanks @CyberTone ! I too was curious about my measurements from over a year ago.

I historically wear my belt for my top working sets of squat and deadlift. (Currently rehabbing from shoulder surgery and top deadlift sets are still relatively easy and I don't wear my belt.) I've never felt uncomfortable or hindered wearing a belt. Maybe you are wearing it too tight?

Log your food here, tell your nutritionist to get an account for viewing your diary or you can print your daily diary and show her.

Why so many crazy bikini competitors (and prep coaches) is the real question. Follow these folks on Facebook: https://www.facebook.com/LBCOnlineCoaching?fref=ts

^All broscience

How many calories? Hard to give %s without knowing a calorie goal. Generally, ~0.8 grams protein per pound of lean body mass (assuming maintenance calories) ~0.4 grams fat minimum per pound The rest carbs.

Yes. Ask for a Trainer that is knowledgeable with proper squat and deadlift form. Work on that for 30 minutes at a weight you are very comfortable using with proper form.

Squat 3x a week and DL 2x a week, gained on inch around my thighs in a year. No idea how much was quad or hamstring but happier with how my legs look from any angle.

Here's an Eric Helms video talking about the difference between a surplus and deficit: https://www.youtube.com/watch?v=k5bFy_WHYLI&index=2&list=PLYdkxp9hJ4i7KsYsAnNBrtRvEIop6fLlp His whole "Peeling Back a Layer" playlist is gold. https://www.youtube.com/playlist?list=PLYdkxp9hJ4i7KsYsAnNBrtRvEIop6fLlp

Can't help but bump for someone else?

My thoughts, people don't generally have the patience and I count myself as one. A recomp takes confidence and willingness to stay the course for months rather than weeks to see even a hint of results. When cutting you see the scale move and muscles become defined, bulking yields PRs and more food, quicker positive…

Lots of great youtube yoga options. http://www.yogiapproved.com/yoga/10-great-youtube-channels-for-free-yoga-videos/ http://www.huffingtonpost.com/kayla-matthews/9-great-yoga-youtube-channels_b_6737360.html http://yogawithadriene.com/ I think the important thing is to find someone who has a soothing voice. I don't care how…

Here's a Power Rack Wiki: http://bodybuilding.shoutwiki.com/wiki/Power_Racks

Yes. I started doing yoga specifically for hip mobility and it helped tremendously. Congrats on your weight loss! A good yoga studio will provide appropriate instruction for all skill levels.