charlieibeling Member

it seems impossible but it happens quite often. your body's metabolism can slow down to a crawl and stop secreting hormones. Normally happens with competitors who are fairly lean trying to get very lean. People tend to have that "set point" for bodyfat where this happens

chocolate chip cookie dough is the best. I also like cookies and cream, peanut butter and jellly, double chocolate chunk. with quest bars, 24 dollars a box is what you should be looking at. allstarhealth is a good source of cheap stuff with fair shipping

basicly this. I prefer it when im dieting because I can go low carb most of the day to burn fat then eat my carbs around the night workout. but it really doesnt matter much

there is more than just calories in calories out. There is hormonal regulation to weight loss. I've seen fitness/bikini competitors eating 1100 calories a day and doing double session cardios plus weight training and not drop a pound. It doesnt make any sense but it happens. There is so much that is unknown when it comes…

234g of carbs are probably WAY too much. Im gaining weight on about 275g a day and im doing 2 intense weight training sessions a day. When i start a female on a diet I use 150 as a starting point, usually that number decreases. i personally like 140-150 protein, 125 carbs and 50g fat as a general protocol for healthy women

here is a good read on insulin and what it does in the body http://www.vivo.colostate.edu/hbooks/pathphys/endocrine/pancreas/insulin_phys.html Here is a cut and paste of the pertinent facts Insulin inhibits breakdown of fat in adipose tissue by inhibiting the intracellular lipase that hydrolyzes triglycerides to release…

there is no debate. insulin blunts fat loss fats and protein are essential for survival. carbs are not. protein is more thermogenic in its metabolism and necessary for maintanence of muscle tissue. cutting protein will slow metabolic rate and lead to muscle loss which will also reduce metabolism. reducing carbs is the…

you can lose fat and gain muscle at (virtually) the same time but in all likelihood you will fail without outstanding coaching and very blessed genes. you have the advantage of being a new trainer. muscle will increase quickly and with the added muscle your metabolism will burn more fat. the safe play is to lose fat first…

for most people yes. keeping insulin low(not eating carbs) as long as possible will speed up fat loss. when you eat carbs you secrete insulin. insulin is responsible for shuttling in nutrients to fat cells and limits fat oxidation when its elevated in the blood. a good compromise is dont eat any carbs until after your…

quest bars. end of thread

i like to mix cinnamon protein with gluten free pancake mix and almond milk for a lower glycemic and higher protein pancake. best protein ive had lately was muscletech phase 8. liked trutein as well. but i usually get whatever is on sale as long as its low in carbs/fat

i would never trust a doctor when it comes to general nutrition

Easy- Both! There are different pathways for muscular growth when stimulating the muscle. Simple plan- do three exercises per muscle group Exercise 1- heavy reps- 3-5 reps exercise 2- medium reps(8-12) with a slow controlled rep exercise 3- 20 plus reps with intent to burn the muscle and pump it to the max I train heavy…

Cage free eggs are amazing. good balance of proteins and fats. Choose a leaner cut of beef, 90% will allow you to get more protein per calorie. Coconut oil is an amazing fat that has many benefits including energy. The fats in coconut oil are used much like carbs for the body as an energy source. Nothing is better for…

Have fun with the running, focus on it and do your absolute best. It will give you time to plan a good routine, do your research and come in fired up to gain some muscle. Just be careful when you are done because running is a metabolism killer so adding in too many calories will get you fat fast. I ran half marathons and…

Good news! I was in the same boat as you were. I worked out all the time, lost a bunch of weight but couldnt get rid of the last 10lbs or so to get that six pack(which was there). There are two ways to reduce bodyfat: 1) lost fat 2)gain muscle You are not at the lowest sustainable bodyfat. You are at about the lowest BF…

if youre about 500 calories below your adjusted daily burn youre good. so eat back that many

try cycling your carbs. Carbs store water which causes bloat. So if on you higher days you are eating say 250g, have a few days where you cut down to about 75 and maybe increase fats a bit. This should cause water weight to drop and let you know its the carbs. you should look drier and harder. This is also a technique i…

3000 cals for an ectomorph is not all that much. The only tip is finding foods that you digest well. everyone is different. some people digest eggs great and others don't. some people handle gluten well and others don't. what are your main sources of food?

it all depends on your ability to recover and your experience. when im not dieting I like to train about 5 days a week. When I start dieting i like to increase it to 7 days a week, sometimes twice a day. Nothing burns more fat than hard weight training. Not everyone can do this but if your nutrition is good and you build…

whey protein concentrate. If you have dairy issues I would skip it. get a good pure isolate like dymatize iso-100. plus its loaded with maltodextrin which is basically corn starch

i like to bulk cook my meats. i cook about 4-5lbs of chicken in the oven or whatever meat i will be eating for the week on sunday and put it in a big tuppaware. just season it and let it drain before refrigerating and it will be good to go

get some plain vanilla greek to spare the sugars. I like adding .5 to a scoop of protein powder to it. Chocolate works well. To add a little crunch i might add in some fiber one or kashi. I also add splenda to sweeten. tastes great to me

besides the obvious like chicken breasts, my calorie saving secret weapons lately are Oikos greek yougur dip, Kroger carbmaster yogurt, fat free cheese and walden farms dressing(bbq sauce, 1000 island and pancake syrup are my favs). BCAAs have been great as well.

i like dominating lettuce with calorie free walden farms dressings. some of their dressings are sweet. Ive been known to knock down an entire head of lettuce with one sitting this way.

Nice! Wasn't sure if you were hating on BCAAs or if you were commenting on my post sounding like i was recommending bcaas instead of protein altogether. Not sure why so many people think BCAAs are useless. Recovery is amazing when dosed regularly

You are correct, they accelerate protein synthesis. BCAA's will accelerate protein synthesis and your post workout meal will provide the substrate to build muscle. Well timed bcaas are a training weapon. Protein alone cannot spike blood leucine concentration nearly as quickly as bcaas

slowly add them in to your diet. there is no magic number of how many you need per lb, everyone is different. about 50 before and after your workout would be a good baseline to start with,about another 50 spread out. keep em around your workout for now. add in a few more every week to these meals. if youre not gaining fat…

calorie free walden farms dressings on broccoli and green beans be hungrier- when i diet hard i will eat anything i can put in my mouth.

I definitely think nutrient timing is extremely important. You want to get in enough protein to maximize protein synthesis in the body, which for most people is about 30 grams within about 40 minutes. I personally advocate for BCAAs to do this but otherwise i would suggest a quick whey shake followed by a whole meal about…