PcShed Member

Do some research before making a statement like that: So why is milk so bad? According to Vivian Goldschmidt, founder of Save Our Bones, there are a variety of myths surrounding milk consumption. One of the first myths, she says, is that drinking milk creates healthy bones because of the calcium found in the milk. However,…

Protein shakes are simply convenient. They are useful for people who find it difficult to eat a lot through the day. You can get all the protein you want from egg whites as it is the cheapest option available. I have tried over these last 19 years tonnes of different brands, mixes of protein shakes and one thing is for…

Seriously, come on! Your body needs water like you need air. You can survive for days without food but try going without water for 2 and you will see the response your body will give you. I consume 8-10 litres of water a day which is about 40 glasses. That might seems a lot but consider this: its better to have a hydrated…

Hi, I have used them as my partner been on them for a while and at my 2nd week of me doing IF 20:4 it helped me and worked but like anything else your body gets used to it and you will reach a plateau. I would say only use it when you reached a plateau with your own training protocol and need a boost to get things going…

Hi, this happens to me now when I eat too many carbs coming off from a 42g carbs per day macros. Drink plenty of water with a bit of liquid amino acids and you will be fine on the day. Cheers Sergio

I am doing a modified version of lean gains protocol on 20 hour fast with 4 hour window, high fat\protein and 49g carb per day 7 days a week, no cheat days.

Yesterday I managed to do 150Kgs deadlift for 12 reps. Its been 6 years since i managed to do this especially when i suffer from back and joint problems. Might not sound much of a success but for me it is HUGE, actually managing to to beat me personal best pain free. Sergio http://www.myfitnesspal.com/blog/rodrigs2013

For me, keep it simple, no processed foods, try to get everything whole and fresh and when cooking steam or pressure cook meat/fish so retains the flavour. For me sugars are evil (used to drink 10+coffees a day with 2 sugars) and always eat something new every week than you have not had before.

I been having protein pancakes for years as I use it as a base for my meals. I use 4 egg whites, 50g protein, teaspoon of peanut butter, extra virgin olive oil 20g walnuts and season. Make sure you got your pan piping hot, spread the mixture as thin as possible and put the gas on the lowest setting. Leave it for 5 minutes,…

Beautiful

You should try intermittent Fasting

This is the first time I tried IF and for the last 20 years I did the regular eating 5/6 times a day, train day on the day rest and got good results but nothing like this in a space of 4 weeks. I did a few carb loading on week 1,2 and 3 and it really filled up the muscles but with came stored water and bloat. 49g carb per…

Hi sorry but I have prove this wrong, in these last 4 weeks doing IF, my body fat loss in 1 week, was 0.4% (1.1lbs) bringing my body fat to 26.1% but gained total weight too. Lean gains i made this week. I gained 2.21lbs in Lean mass bringing my total weight to 241.40lbs. so you see it is possible to lose bodyfat and gains…

Hi sorry but I have proved this wrong, in these last 4 weeks doing IF, my body fat loss in 1 week, was 0.4% (1.1lbs) bringing my body fat to 26.1% but gained total weight too. Lean gains i made this week. I gained 2.21 lbs in Lean mass bringing my total weight to 241.40lbs. so you see it is possible to lose body fat and…

How are you measuring, just weight scales. It is possible that you are losing weight, Body Fat and gaining Lean Mass hence you weight is the same or increased. How do you feel? How are you clothes fitting? The only way to know, do some measurements, waist, chest, neck, legs, arms. Get a body fat monitor and record your…

I used to only track calories eating healthy diet but my goals changed as doing Intermittent Fasting now and need to keep track of fast and protein daily. As long you got a good source of protein and get good fats and come under your calorie for the day, then its fine. If it works and it not broken why try to fix it. In…

I'm in, already doing some on my training but always room for a few more.

Hi, thanks for the info, very useful. I am currently very strict on my nutrition and currently doing a full week with 49g carbs per day. I am trying to reduce it to 30g but not easy when I need to hit my macros of 201g Fat and 194g of Protein. Current body fat at 26.5% at 239lbs This Sunday I will increase by calorie…

Hi, thanks for the advice. I use urine strips to check if i am in ketosis. So far so good and registering 0.5 with is the first level above negative so happy with that. In regards to dehydrated, no chance. i drink 8-10 litres of water and my urine 9 out of 10 is tranparent which is good. Did it take you 2 full months…

Hi, thanks. I love IF, I am a big eater and this really helped me control my nutrition as I have set timings and meals daily. My training is heavy weight compound exercises, deadlifts, squat and bench press. I train 5 days a week Mon to Fri for 45 - 90 minutes depending how strong I feel. Sat and Sun I rest. I train every…

Hi, I done a lot of research online and also looked into Lean Gains.com. One free ebook which I found good solid information was byDr. John M. Berardi with Dr. Krista Scott-Dixon and Nate Green called Experimenting with Intermittent Fasting. Look it up on Precisionnutrition.com. Download it, its inpdf format and got real…

bcaa is branched chain amino acids.

Reading through the above comments it looks like carbs. Do you know that per 1 gram of carbs your body store 3 to 4 grams of water. Would explain a lot. I m doing IF with a low carb macro 20-30grams per day and measured my water content and surprise surprise, no bloat. Hope this helps

Hi you can find my blog here: http://www.myfitnesspal.com/blog/rodrigs2013 Enjoy Sergio

Training fasted while your muscles are depleted is a great was to find our your truth strength as a individual. I hope you enjoy your IF. Sergio

Hi, reading your post with you weigh going up or down you need to ask this: If you lost weigh, what type: fat or lean mass? If you gained weigh, what type, fat or lean mass. Measure your body fat and work our you lean mass then you have a reference point into which to work out how you doing. It is possible to loss fat and…

Hi I am on my second week of IF and I have done a lot of research before starting. Check my blog and you see the results for the first week. If you are serious about losing body then IF is a great protocol to use. Most people already fast without knowing (while sleeping) All you doing is extending that fast and have a…

For your calorie intake it looks like you are overtraining. Remember muscles need time to recover and if calorie intake is low then your body its not getting the nutrition it needs and any food you take the body will store for later use hence weigh gains. Sometimes more training its not always best. Hope this helps.

Just supplement your diet with fish oil, cod liver oil omega 3,6,9 or flaxseed oil. Its like wd40 for your joints. I have similar issue on the pass but since supplements nutrition with fish oils, the problem disappeared. Hope this helps.

I use scale to pre-weigh everything when I am batch cooking. Because I am on fasting low carb nutrition, I need to get my carbs below 30- 50g per day.