stt43

Have a least one day off a week, if not two or three. Cut down your cardio to 20-30mins. Do your weight lifting first, and follow a good quality routine. Don't start with your ab muscles, and you don't need to use such high reps if you want them to get bigger and stronger. You don't need to spend a whole day doing just…

I don't know how you are still alive.

'Macros' is short for 'macronutrients', so yes, you are limiting your nutrients. We are designed to have a varied diet so we don't limit a particular thing, or have too much of a particular thing. Plus, as you said in your original post, you aren't even able to hit minimum calories on with what you are eating Arguments as…

You don't have to eat 'too much' carbs, however many 'too much' would be. What isn't healthy for nutrition is limiting yourself. There is nothing wrong with carbs, they aren't bad for you, and give lots of positive benefits. If you want to be vegan then that's all good, but limiting yourself even further by lowering carbs…

Be more concerned with saturated fat rather than just fat. Vegetarian sources of protein: eggs, dairy products, soy products, beans, lentils, chick peas, etc.

Is your body used to running that much? If not you are going to spend a lot of time injured. You don't need to cut out any types of food/drink to lose weight, unless you have been told to for medical reasons. I would say your calorie intake is too low. Calories can come from where ever you like. Cutting your calories down…

I'm not really aware of low carb vegan diets. Surely that means only eating nuts, seeds, avacados, and olives? Why would you do that?

Yeah, you'd probably be around 92-95kg at 15% bodyfat if your measurements are correct. You won't build muscle out of fats though. Get down to 10-12% if that's what you want to do, and then try to start building muscle.

BCAAs are expensive, and already in the protein you are consuming. Supplementing with them can be useful for helping to preserve muscle mass when dieting, and it could be possible that they slightly improve your workout performance. This website has some information and covers the scientific studies into BCAAs so you can…

It depends on your goal. Typically it is believed that high volume (8-12/15 reps) with a lower intensity is best to focus primarily on building muscle (although, as a female, your muscle building will be more limited), and lower volume (1-5/6 reps) with a higher weight will primarily build strength. For the latter it is…

Nope. I plan on eating everything, so logging will take too much time, and will be pointless as I will definitely be going over my calories. Plus, if I log it I will feel guilty, and it isn't worth feeling bad just for enjoying food for one day.

Your TDEE may be lower than you think. Losing fat and becoming more defined will make your muscles look bigger. You can make n00b gains with your muscle without a real surplus, and you can make strength gains without a surplus.

Strengthening your core will help a bit, but more beneficial will be exercises that strengthen your lower back (so that it can deal with the pressure easier) and strengthening your upper back/shoulders (so that you don't hunch forward, which is causing your lower back to round out to compensate, causing tension). Lots of…

Your skin folds when you sit down as it isn't being stretched out like it is when you stand up. If it was tight when you sat down, when you stood up it would rip as there would be no slackness.

For weight loss you need to be in a consistent caloric deficit. If you go over on calories one day then you can eat fewer on another day, or throughout the rest of the week, and still be at a deficit at the end of the week and lose weight. However, it is unhealthy, and almost eating disorder territory, to 'binge' eat and…

Well the Harry Potter films are linked, as sequels are, but the films have stand alone stories, with a beginning, middle, and end, rather than the stories following on from each other directly. You could watch the third Harry Potter film, for example, without really having to know what happened in the first, although…

No worries. I would say that the Harry Potter films are all sequels, apart from Deathly Hallows Part 2 which isn't a sequel to Part 1, although the Deathly Hallows Part 1 and Part 2 together are a sequel to the other Harry Potter films.

I wouldn't class the LOTR series (or Star Wars trilogies for that matter) as sequels, as it is all one story broken up into chunks. You can't really watch them as stand alone movies as you could with most other sequels, it would be like saying chapter 2 of a book is a sequel to chapter 1. But I guess this could be debated…

Nah, they're both about equal in terms of how good they were. They are quite different in terms of what they were trying to get across though, so most people will probably enjoy one of them more than the other depending on their personal taste.

Yeah, Evil Dead II is better than Army of Darkness. Definitely Terminator 2 though, and James Cameron didn't do badly with Aliens either, though I'm not sure if I would say it's better than Alien. The Dark Knight. Toy Story 3 perhaps. Each film in the Before Sunrise trilogy was slightly better than the last, although you…

Drink lots of water and eat foods that are filling, and try to keep your calories as high as possible (while still in a deficit) so that you are less likely to feel hungry and crave foods.

It defeats the object of having a cheat day if you feel guilty afterwards, and you're on the road to an eating disorder if you regularly go from eating too much to then skipping meals and exercising through guilt. If you go over your calories you may put on a pound if you have eaten 3500 calories over your maintenance, or…

Well that will come down to the type of exercise you do (i.e. you need to be doing resistance training) and getting enough protein. The RDAs vary depending on where you look. I'd say anywhere between 0.3g-0.5g per pound of bodyweight for fat. The amount of protein is often exaggerated. A lot of people say 1g per pound of…

Weight loss is calories in versus calories out. Targets for protein, carbs, and fat are generally 'get at least this number' rather than 'don't go over this number', but it depends on your goals a little bit.

It's good to see that most people on here realise that Doctor Who isn't as good now as when it was created in 2005.

If you go too far over on fibre you may end up doing a poo in your pants.

For things like protein it's more 'get at least this amount', rather than 'don't get any more than this'.

I don't know how many people read my original post rather than just the topic question, but I understand that both were worded rather clumsily, and I apologise if I offended anyone as that was definitely not my intention. I just find, when I read statements from academic sources, it can be interesting to try to see how…

Yes, as I didn't want one answer, I was interested in what various people find attractive, and if muscle comes into it at all.

Foods high in water, protein, and fibre. And potatoes.