tonynguyen75 Member

Just make sure that you're estimating your exercise calories accurately. A common issue is that people eat back too many calories and end up spinning their wheels because MFP tells them that running for 20 minutes burnt 4,000 calories or something ridiculous. =\

Where's that 10% vs 10% photo? Although there's a big difference between 8% and 10%... I agree that his readings are probably inaccurate, but doesn't change the fact that the reason he's unhappy with his aesthetics is due to a lack of LBM.

First of all, congratulations on making this mental switch of accepting to do this the "right way". You'll have to get rid of the notion of building muscle while losing fat at the same time. Yes it's possible but the results are slow and you will be able to get faster results be either bulking first and cutting after, or…

I don't know how much you have to lose to look the way you did before you started to gain, but 40 lbs (5 months @ 2lbs a week) will make a very big impact visually.

It's a scam. Just monitor your calories and stay in a deficit for when you want to lose weight..

So you're skinny fat.... Go ahead and start a slow bulk and watch yourself progress. Lose the bro split routine and go on a real one. http://www.youtube.com/watch?v=4GgbzzOZlaY

There is currently no solid evidence for any measurable benefits of protein timing on exercising individuals. Some studies show an increased insulin response, however this doesn't correlate to "more gainz".

You can also use things around the house. Rice bags, bottles of culligan water, suit cases, be creative. Reminds me of that picture of a guy doing bench presses with a broom stick and tires...

I agree with this. If you don't do full body, I'd suggest adding shoulders to chest day, dead lifts and abs to leg day. At the same time workout about 4 to 6 days to get some overlap over the week.

I would transfer my desire and knowledge of exercise and nutrition to my high school self... So much potential back then... *sigh*

Let's start over. I really don't take it personal. You have a valid point that everyone's goals are different. Athletic performance vs a journey to a healthier weight, for sure. Was really not being passive aggressive with my comment on criticizing my posts. I honestly mean, we can continue debating. I'm not going to take…

I would assume you might care about LBM retention though? If not, then I stand corrected. and you can go about criticizing my posts to your hearts content. =) No hate. Truth be told, this is the first time I heard of the 31 kcal/lb of body weight and just looking at your quick math, it makes perfect sense. And your point…

Eric Helms cites 0.5% to 1% for his athletes, I believe Jason Blaha also preaches around 1% as well. 1-2 lbs of per week roughly estimates to 1% body weight for most people, does it not? I'm not fear mongering about starvation mode, or health concerns. Although the way I worded it may be cause of some uprising. I will be…

First of all, you can start by actually hitting your calorie goal and logging consistently. Secondly, if you're having trouble with meeting your calorie goal, try putting calorie dense foods into your diet. Cheese, fats, bacon etc..

I can fluctuate between 164 - 174 depending on water retention, water consumption, bowel movements and time of day. Because you're working out and you're likely in a calorie deficit, your body will constantly try to restore glycogen and retain water to repair muscles.

1. Just because it worked for a dude on massive amounts of gear, doesn't mean it'll work for you. 2. six week bulk if done right is about 5 lbs of muscle if you're new. 3. What's that quackery? Even wikipedia says it's quackery... Lol. Anyways if you're having a hard time meeting 2500 calories a day; the reason you're not…

Co-ed sports.

1% body fat in a month is progress. For sure.

Beer makes me gain about 3-5 lbs over the next 2-3 days.

Replace deli meats with regular, non-preserved meats. And no, I don't track any micro nutrients in my diet. I just try to get vegetables in every day and fruits every now and then.

Use a scale and weigh yourself at a certain caloric intake, look at the results after 3-4 weeks, make adjustments as necessary. Start with a higher value (~1800). Also, get ACTIVE, you get healthier, you get more calories and you're more likely to make more friends that are of a similar mindset.

Egg whites, shrimp, skinless/boneless chicken breast. All are almost all protein.

Too fast. You want to lose no more than 1% of your bodyweight per week. You're at over 1.5% per week. You should probably slow it down. This isn't just water weight either, it's been 18 weeks already...

I once ran 4 km in jr high....... Not much of a runner. :P

Filipino?

At 190 lbs aim for less than 1.9 lbs a week. 1.5 per week should be good.

Glasses can improve a girls looks sometimes.

Swedish? This game has turned into the "guess yoilnits' ethnicity" game. T_T

I do all 4. I seem to have gone a little bit crazy over the last 2 years. =) jk. srs. I control my diet. I will sometimes skip meals if I'm feeling up to it. I workout regularly, but I will throw in more cardio if I feel like I want to have a bigger meal. And I also make excuses, like birthdays :)

Greek?