leanhulk

fresh salmon sashimi...

what are your macros like? post a typical day of what you're eating...? fasting wont help you, depending on how much carbs you're taking in you may need to lower them or refeed.

what are your macros like and can you post a typical day...?

just ask yourself why you're eating when you get the urge/hugry... is it really hunger? or stress? if stress... make a conscious decision to step away... something that worked for me was to go for a walk... leave the house so you dont go on a binge...

KISS tilapia raw broccoli spinach almonds cayenne pepper to season tilapia low sodium tuna double fiber bread mustard for the tuna gallon of water

what do your macros look like? 1300 when you're burning 400-500 a day isnt safe... nor is it healthy... aim for 2000 knowing you'll burn 400-500 and tweak the macros based on workout day vs non workout day... without seeing your macros thought its hard to give you more guidance.

absolutely!!

yeah, you're doing way too much cardio... if you're trying to gain weight, up your carbs and protein ... minimum of 150 grams of carbs, add some oats in the morning... and add more natural protein like chicken, tilapia or tuna and try to hit closer to 200 grams... the shakes are only good when you need a quick boost... or…

if you're exercising then it could be that your gaining some muscle and muscle is heavier than fat... you also need to let your body rest, working out every day isn't good... use measurements to keep track of your progress... you can also take a picture same day/time every week to visualize your progress.

your carbs are way too high and your fats/protein is way too low... change your goals to be more like 40% protein, 30-35% fat and the difference in carbs... shoot to have your carbs early in the day with some fats, and the rest of the fat towards your later meals...

^^^ what he said what % is your body fat at?

that is correct, low intensity taps into stored fat for energy but in order to do that you need to do at least 45mins... you're better off doing HIIT for fat burn...

http://www.bodybuilding.com/fun/ms-fit9.htm check this out... :-)

what is your body type? 40/30/30 is a good start... adjust as necessary... i would say instead of doing 5 mins of cardio do 2-3 HIIT sessions a week for 10-14 mins depending on your fitness level. HIIT will help you burn fat and lower your body fat... now keep in mind that muscle is heavier than fat so dont go by the scale…

depends on your macros... fat/carbs/protein. once you have an idea of how many calories you need a day and have your macros broken down, you can adjust your meat intake based on your needs that day...

good advise here... dont give in to the peer pressure... your health and goal is first and foremost!

bring/make your own healthy snacks...

amazing transformation... congrats!! goes to show hard work and a solid diet can make a huge difference!

coconut oil is very good for you...