tonynguyen75 Member

Always around lurking. Feel free to add me as well!

Am I the only one who automatically thought, "like Muscle confusion" when I read the title? Confuse your body with different types of calories!

I'm Canadian, with an open diary. However, I only have ~8 lbs or so to lose on this round of cutting.

Add meat every meal. If you can't do that, then add something else high in protein and low in the other macros. Like protein powder, greek yogurt, etc.

Just nitpicking, but you can also add fat and lose muscle.

If you're doing bodyweight exercises, I would be inclined to push through the DOMS, but don't be too concerned if you can't get as many reps as you wanted to. Frequency adds more volume over time than a rep here or there anyways.

While I agree with you that the OP is probably not qualified in anyway to go onto a 1000 calories diet, to have an absolute statement that one cannot fit what they need as a 120 lb woman, is likely incorrect. With enough salad's, fresh vegetables, fruits etc I think you can come very close to reaching your vitamin/mineral…

DOMS is your muscles response of doing something unfamiliar. If you're sticking to a legit program you should follow the program protocol regardless of DOMS. DOMS will subside within 2-3 weeks if you're working out on any decently frequent program. Do not mistake DOMS for actual signs of over training/injury though. If…

Also keep track of any "cheat days" you may be having. A lot of people will have weekly cheat days and basically eat back all their hard work during the week with extra food, alcohol, snacks etc.

Weigh your food and eat the same things you have been eating. Do NOT eat 1200 calories without eating your exercise calories back. If you're exercising that much, 1600 calories will be sufficient. I believe the issue is with the tracking. You'll have to be more accurate with it. If you use any condiments, especially mayo,…

500 calories of fat = 55g 250 calories of carbs = 62g 250 calories of protein = 62g You can mix and substitute within that. But to say 1000 calories is not enough to fit the bare minimum of macro nutrients and micro nutrients (assuming one eats nutrient dense foods) is naive. Can you function? Yes. Should you do it? Not…

What is your average weekly caloric intake? If it's the same as it was when you started, you may have to lower it. You lost weight... So your BMR is likely lower now. Judging by your ticker you lost almost 50lbs. Not an insignificant amount. And judging by your diary, you seem to be eating back your exercise calories. If…

Of course it's not going to work as well. You're taking out lifts that every reputable program is going to make you do... Squats and Deadlifts. Regardless of reps/sets if you're not doing squats and deadlifts you're not going to get the same results as you would if you were squatting and deadlifting. It doesn't mean you…

The sad part are the comments from people, who most likely, are struggling with their weight. They see an article like this and believe it's impossible, they are genetically like this and there's nothing they can do. So they continue on with their lifestyle and do even attempt to make a change.

You can use the back of a chair or the edge of a couch until you can do them from your knees. I would focus on good form and being able to do a fair number per set (5-10) x 3 sets. I find that I don't improve much if I can only do 1-3 reps a set.

The image here looks like the bat wings are mostly loose skin, which you cannot do anything about short of surgery like zyxst said. If this is your concern, no exercise or fat loss will help you with that much loose skin. It will have to be surgically removed. If it's not that severe, I've heard some loose skin being…

90lb dumb bells and a bowflex machine is a lot more than many other people have. Do you also have a chin up bar? You can do basically everything you need with that. It won't be as effective as a power rack with a barbell, however it should be enough to out do P90X and Insanity. Here's what I'd recommend you'd start with as…

If you're seeing good progress in your shoulders and legs, this may unfortunately just be an issue with your genetics. Your body will hold on to fat in specific areas longer than others. For some people it's love handles, butt or stomach. For you it sounds like your body may be genetically predisposed to want to hold on to…

His point is that to reduce fat across the whole body, there really isn't any exercises that will change your appearance vastly as long as you're already doing everything right. Calorie deficit (which you already know) losses weight. HOWEVER, weight loss is NOT synonymous with FAT loss. They are different. High protein…

Next step I recommend is a real strength training program. If you've done P90X and aren't completely satisfied with the results, you're not going to be satisfied with any of these fly by night exercise programs ie. Insanity, Brazilian butt, or whatever it is Mike Chang is selling these days. Go on a tried and true weight…

Are your lifts steadily going up each time you go in to the gym? What you want to avoid is getting into the habit of squatting 135 3x8 week after week and never progressing. If you're not progressing, you are not building muscle or taxing your body nearly enough.

So you want to reduce fat. By reducing as much fat and keeping as much muscle as possible. Therefore, you'll want to be on a caloric deficit (not too much of a deficit), have adequate protein, and lift as heavy as possible. No science behind what I'm about to say here: But I would assume that the biggest compound movements…

Can you do leg press instead of leg extensions? Leg extensions are infamous for royally messing up knees. Besides that, it looks decent. You might want to do extra cable crunches, since you will be losing A LOT of the core work from basically sitting down on all your lifts. Add in weighted planks if you can? When your foot…

Eat more fruits and vegetables. Stop eating so much calorically dense foods that have little nutritional value. IIFYM was never meant to be a an "eat whatever the heck you want without any micro nutrients" diet.

My assumption would be your exercise calories are over estimated by about 300 a day if you're measuring 600. Cut it in half. Try that for 3-6 weeks and recheck your weight trend again =\

I look for protein sources of about 1g per 4-8 calories.

Keep doing what you're doing for 4 more weeks and assess. Beginning a new workout/exercise routine will artificially hide weight loss by increasing water retention. If you still haven't lost weight after 4 more weeks, ensure that your caloric tracking is accurate.

Search up Flexforall2 on youtube. He competes in Bodybuilding or at least used to. Eats Chipotle, ice cream, froyo, tilapia and salads. You can also search up ChelseaLifts. She is now competing in power lifting and eats a pretty easy diet as well, some brownies and sweets and stuff. This whole chicken and broccoli thing is…

Fill up on those eggs.

Keep counting calories, replace caloric dense foods with more filling, nutritious alternatives. Instead of having pasta as my sides, I had salad with a good tasting ginger sesame dressing instead. Instead of fatty meats layered in sauce, I had chicken breast with good seasoning instead. Take it one food at a time. Continue…