gege0404

Squats, deadlifts, lunges of all sorts and hip thrusts/glute bridges. These must be performed with weights that are challenging for YOU. Forget those bodyweight exercises. Work lowerbody 2x/week with 3-4sets of 5 exercises for 8-12 reps. BE CONSISTENT AND PATIENT..........changes will come. Nutrition must be at a…

In the foods we eat there is NO slight difference between Omega 3s and Omega 6s.....there is a HUGE one. Omega 6 is the "bad" fat. Most Americans who eat like crap have an extreme excess of this fat. It causes breast cancer amongst other diseases. You should never supplement with Omega 6.

Eating clean is NOT a diet or a temporary thing....IT IS A LIFESTYLE. It's only goal is not to change body composition but rather to be healthy overall...heart health, prevent diseased such as diabetes, cancer, high blood pressure, high cholesterol, etc. IT'S A CHOICE....and my choice. Of course, I may indulge a bit but…

Sounds good but 25g protein for 2 scoops is very low. Double check on the jug. I haven't come across a protein powder that is that low for 1 scoop. If this is the case, you should consume the full 2 scoops. PB2 is powdered peanut butter with the healthy fat taken out. Why are you using this? Since you need those healthy…

You are a VERY ACTIVE gal and YES you need more calories. I glanced at your diary and you are pretty low in healthy fats and protein. But I also noticed your are entries are a bit inaccurate. Example: your homemade chicken wrap has calories but 0g for protein, carbs or fats??? Also how can 1 sc of whey protein powder plus…

Red wine is he best choice.

Raw for rice or potatoes...everything else I used cooked weights. It depends on what you become accustomed to.

I totally disagree with switching over to full fat items. Why? I know most want to see the numbers on the scale go down but aren't we all doing this to be HEALTHY? Why would one want to consume all those artery clogging foods that will cause medical issues such as high cholesterol, diabetes, etc. I am perplexed?

A post workout shake is definitely a great idea. You should consume this within 45 mns of working out to feed your muscles. Trutein protein powder is an excellent choice. Flavors are are delicious.

I eat it right off the spoon, after its measured, of course!

carbs are not the enemy.

Trutein protein powder is the BOMB! All flavors are yummy...banana cream, chocolate truffles and peach mango are ones I have tried so far. Can't go wrong with this one. It is a casein, egg white and whey blend.

What you are describing here is "metabolic damage." This happens when one eats low calories, performs a lot of cardio and weight trains. No one should be eating under 1200 calories. Many post about metabolic damage online. Follow Layne Norton on youtube.

First of all, great move to increase calories. What is your activity level? Do you weight train, perform cardio? How many days?

Casein protein powder with peanut/almond butter, oats and berries.

If you don't mind me asking, what are your ranges for fat/sugar/carbs? If goal is to eat healthy/balanced eat lean proteins, healthy fats (minus nuts and nut butters) and complex carbs and lots of veggies (except corn, peas). If you follow these guidelines, your sugars should automatically be good...IMO .