Rayman79 Member

Yes, this. Measure at the line your pans sit, not around your gut - which if you carry excess fat around your midsection like 90% of men, will be a greater circumference than your actual waistline.

Look up a guy by the name of Brett Contreras (aka the Glute Guy). He has a bunch of tips and programs for glute development - with actual scientific merit behind them too.

That is both incredibly simplistic and inaccurate. I don't want to hijack the OP's thread with this, but there is moderate evidence suggesting improvements in blood profiles, including insulin in studies in overweight individuals. However most of these fail to control for total caloric intake (which is THE driving factor…

OK so first off there's no such thing as a protein powder 'for women'. Some market powders with pretty pink labels, but they're the same on the inside, they just usually cost more ;) As for the best value/taste/quality, I go to two Australian suppliers - Professional Whey and Bulk Nutrients. No BS, better value than you'll…

OP, a couple of things to consider. As others have said, mostly through ridicule, you're probably not 100% on your logging. There is no problem with that, but as an uncontrolled variable it is almost certain to have an impact. The other thing to consider, and I have found this through riding long distances (50km+) is how…

This is a great example. While we 'can' eat less palatable foods and be full, many people can have the feeling of fullness without being satiated. I think these are two distinct states. Call it strength, willpower, drive or whatever, but there will be some people who can eat until they are physically full, but still not…

https://www.google.com.au/#q=chia+pudding+recipe

Done sparingly, eating under 1200 cals will not be harmful (eg once or twice a week) but it is not healthy for a guy of your size (or almost any size for that matter) to eat so little. Because you have a lot of body fat you could do it for a little while without too many repercussions but I'd be more worried about the…

So much this! I think everyone should include some resistance training for overall health. Strength is not the only benefit. You will also see increased muscle mass (which burns more calories), an increase in bone density, improved posture etc. Just find what works for you, the balance of resistance training and cardio is…

If you are usually on track and eat as much as you should, one night in isolation at under 1000 cals will not hurt you at all. The interesting thing will be to see how it effects your hunger tomorrow. Some people will undereat one day and be crazy hungry the next. Just pay attention to how it effects you personally and…

Thanks Sara, nicely laid out. My primary goal is fat loss, and there's still a fair bit to go! So maintaining/slightly building my LBM during that time would be ideal. Thanks all

Thanks guys. I'm getting the impression you all think it's too much volume, and that I'm getting caught in the minutia (which I do have a tendency of doing) :smile: . I like the split idea SS, don't have to go balls to the wall for the whole session, just do a couple of heavy compounds then some endurance/pump work - kind…

Thanks heybales, I've tried upper lower and PPL splits, the only problem is getting to the gym often enough. I just can't seem to get there consistently 5-6 days per week and don't have a bench, BBs or heavy enough DBs at home.

as long as there is a roughly 16 hour fasting period then you're fine. Why are you sweating so much over 10 minutes?? Remember that there is nothing magical that happens during a fast, there isn't a little hormone fairy that sits inside your body with a stopwatch and won't release the magical fat-burning hormones until…

Is there something you might enjoy more than the same-ol' routine? If you mix things up a bit you might find something that suits you better. For example, you could... find a workout partner, join a sporting team, workout with a YouTube video to guide you, try some yoga or pilates, join a bootcamp, gt outside and go for a…

Yes, I love doing this too. Some brown rice or cous cous, with a whole heap of different roast veggies. Good as a side dish to my protein. Roasted garlic (a must), onion, peppers, pumpkin, sweet potato, zucchini are my go-to veg for this. Just toss it all in one tray in the oven with a splash of EVOO and you're done! Also,…

My favourite at the moment is dry roasting a whole tray of pumpkin (in cubes) and throwing that in with a heap of spinach, some red onion, tomato, cucumber, and a bit of Danish feta, you don't even need dressing. Some pine nuts goes really well in there too.

I think its great. Over the past few years I have seen MFP slowly trend from accepting others food choices to becoming more militant about 'macros and calorie counts at the expense of everything else'. In my humble opinion it has gone too far that way. I am a flexible dieter, and keeping my macros in check is my main…

Good on you for posting this and keeping that promise to yourself. You rock!

You put in your stats and MFP spits out a number of calories you should eat based on your expected total daily energy expenditure. This is based on (statistical norms of) on your data including height, weight, age, gender and activity level - sedentary to highly active. It then takes off 500 or 1000 calories per day off of…

I'm seein' a whole lot of questions.... I ain't seein' any answers...

How do we end world hunger?

Russ, clearly you would have to grill the centre piece. You need the contrast in texture and an appropriate moisture barrier... you're not a savage! Nutritionally speaking, I would go with a crunchy natural peanut butter, but maple flavoured PB would also be acceptable... nutritionally speaking... ;)

thanks, but I don't want anybody's tip. If I'm gonna take it, it better be the whole damn thing. :p I have an idea, lets start a nutritional pop-quiz for yo boy, see what level of guru status can be achieved! I'll start. What is currently considered to be the maximum efficacious daily amount of protein for a non-obese…

I pull a double shot espresso and let it chill in the fridge, then mix it with skim milk and a scoop of coffee protein powder (and sometimes some ice cream). Quantities will vary depending on how strong/thick you like it. I don't know if the protein I use ships to the US though, so you'll have to try a couple to see which…

This question really resonates with me, and I appreciate the vid reply Patrick. I agree with your thoughts on trying to become more in-tune with your own hunger cues and not rely too heavily on the numbers. This is particularly true for people who are typically 'all or nothing' thinkers, like myself. This is yet another…

Look at when you're eating and when you are naturally hungry. Mix up your frequency and size of meals to see what works best for you. Everyone is different. If you don't like to eat in the morning - don't! If you need some fuel after your gym session in the morning perhaps try a protein shake or a smoothie, but don't worry…

This is hardly a breakthrough. Whilst there are some interesting points here, particularly with cortisol levels, it shouldn't be a surprise to anyone that RMR decreases a little as you fast. The point is that it reaches a plateau, and the difference was not too significant given the extra time in an unfed state. The carb…

Don't worry. Unless you're fasting for more than two days straight it wont do you any harm (assuming no underlying medical considerations). When you eat your calories is not really a big deal unless it starts to effect your performance, satiety/hunger, or dietary adherence. If this is the way you prefer to eat and you're…

nandos is great, get some grilled tenderloins and a salad. perfect. Subway is a decent option, I'll go for asian too if there are non battered/fried options. Ask nicely and most of them will give you a bit extra meat and cut back the noodles or rice.