Jrk_fitness Member

Icecream

These two brands are hella expensive is South Africa due to shipment and our bad exchange rate....pay like R2000 ($200) for a months supply....**** that

Coffee, tea or a shower for 2?

Pass, hug if he was sad. Sometimes you need someone to so dude....it will be okay

You should not look at it in context of water. But rather fluid intake. So yes coffee adds to fluid intake, although high amounts of caffeine and alcohol does have a diuretic effect.

25, Add me for motivation. Check out my page and youtube channel where I answer questions related to health, nutrition and fitness

25, Fitness & Health Enthusiast. Passion to help others. Add me and check out my facebook page & youtube channel where you can ask me for advice on eating and training

It all comes down to calories in the end. You can have 1 or 2 beers a night if you plan your diet that way. But focus on getting in your fiber and micronutrients first. I suggest eating a healthy diet for 80% of your calories and then you can have that treat in moderation. https://www.facebook.com/JrkFitness

I have a planned snack before bed. 2 Rice Cakes with 40g of fat free cottage cheese. Or I have a bowl of frozen Yogurt before bed. If you plan your day and you keep your calories under control. you can have a snack before bed.

https://www.facebook.com/JrkFitness Cape Town Represent. I am a fitness and health freak.. passionate about helping others get healthy, strong and sexy the natural and healthy route. I eat cake, I eat bread, I eat balanced and controlled. And I lift heavy ****. Check out my page for daily motivational quotes, fitness myths…

Hi Everyone. My name is Jan-Roux Kotze, Capetonian, Natural Athlete and Personal Trainer running my own business and motivating people to get in shape and stay in shape in a healthy manner. I have been through it all from the age of 10 @ 80kg till age of 21 @ 57kg and now through my experiences and mistakes I have come to…

Aim to eat 10% surplus if you do not wish to gain a lot of fat. So that would then be 2420 calories.

I never start a diet with cardio. I introduce a little bit of cardio when I hit a plateau to break through it without reducing calories by much. And focus on keeping my muscle mass and strength during my "cutting phase". Focus on weights. Cardio is boring and it breaks down the body where as Weights build the body up.…

4 rice cakes, 45grams peanut butter and 25g Honey

Reverse Dieted from 2300 cal to 3100 Cal still at the same weight. 165lb with 8-10% bodyfat.