mRoss27 Member

Just tell yourself you have to hit a certain calorie goal and do it...theres no reason not to. Not always easy just takes commitment.

You want to get around 10% to begin a bulk, and end at around 15-16%. You will look good at 10% and will be in a position to slowly put on some lean mass, rather than adding more fluff while you still have plenty to lose.

Ill fill in my diary for the next day the night before. Then I dont have to worry about anything the next day, I can just focus on following the diary and timing the food right.

For those who have forgotten, this is a CAPITALIST society. A corporation will do whatever it can to turn high profit margins. So a company like McDonalds can sell CHEAP food that people love and make billions of dollars doing it. And people think theyre in the wrong. The lost art today is PERSONAL ACCOUNTABILITY. There…

-Greek yogurt -cottage cheese -egg beaters (taste exactly like scrambled eggs with no fat) -lowfat/nonfat cheese -part skim ricotta cheese

I agree I did fail to explain it properly. What I mean that when someone is new to training properly and dieting properly then, in a moderate caloric deficit, they can gain muscle and lose fat at the same time. I didnt mean that someone that walks into a gym and starts picking up weights will inevitably lose fat and gain…

Add me and message me your macros and your training routine and I promise I can fix whatever is holding you back.

If youre dieting to lose weight you should eliminate drinking your calories. This is what leads to hunger and cravings. You can drink 300 calories of juice in no more than a few sips and it will do nothing to suppress you appetite. But if you ate 300 calories of whole fruit and oatmeal, for example, you will not only have…

You can eat nothing but "clean" healthy foods and still gain weight if you are in a caloric surplus. The key is burning more calories than your body consumes each day. It doesnt matter where the calories come from. If you want the scale to go down, you must track.

Feel free to add me and message me your questions and Ill do whatever I can to help.

Its one of those things that is as challenging to some people as avoiding junk food is to people trying to lose weight. It isnt always easy, but you have to grind thru it. Consider a quality mass gainer (not one filled with sugary junk carbs) because they are calorically dense for a relatively low volume. Try waking up…

Recomping is something that is only really possible under two circumstances: 1. You are completely new to weight training (newbie gains) 2. You are severely overweight Once you are past your first 6 months lifting or you are at a normal, healthy weight, then you must either be in a caloric surplus, where the goal is to…

any of the online calculators can give you a decent estimate and a fair starting point. But again, BMR is a helpful ESTIMATE and STARTING POINT. If you have an average metabolism, then finding your BMR can give you a good perspective, and you can adjust your macros accordingly based on your activity level. However, the BMR…

Add me and message me. I promise I can help you and make this much less overwhelming.

Just water weight from the extra carbs and sodium. A few days back on your diet and you will flush it out and lose the bloated feeling

Just stick to 1g protein per/lb, .3g fat per/lb, and just give increasing carbs by 25g each week until you start gaining. You might need 4000 calories but when you hit the right number, trust me, you will start gaining.

Generally you want to fluctuate between 10-15%. Cut down to 10, bulk up to 15. Anything over 15% and your gaining more fat than necessary that will take longer to cut away. So just bulk up to 15%, cut back to 10%, rinse and repeat. The goal is to weigh more at 10% than you did at the end of your last cut (meaning you…

You need high carbs while bulking, especially to increase energy in the gym to increase performance, which leads to strength and muscle gains. a general guideline is 1g protein per lb body weight, 2g carb per lb of body weight, .3g fat per lb body weight. Start there, and if you arent gaining the mass you want, increase by…

Sure thing been through it feel free to add me and shoot me a message and I can answer your questions and help you as much as possible.

Exactly. Fat burners are something you dont need to consider until you have hit a significant weight loss plateau.

Yes it does work, since your body breaks down food as either a carbohydrate, fat or protein. When we are interested strictly in body composition, IIFYM does work. As long as you enter your weekly exercise correctly, the IIFYM provide a good basic caloric and macronutrient place to start, Begin your diet with what IIFYM…

You should set your calories based on how many days and how intensely you are training each week. If you go from training 3 days per week to 5 days per week, then you should adjust. But if you are maintaining the same exercise routine, it is necessary to simply decrease calories once your weight loss plateaus.

Cant beat the combination of quality and affordability of Optimum Nutrition Whey. 73 servings of 24g for usually around $55. Best chocolate flavor: Chocolate Malt. Best vanilla flavor: French Vanilla Creme. Having each of these on deck not only tastes great in a shake but any recipe as well.

Add me and please message me with any questions you have I assure you I can help!

Let them say whatever they want. They can sit back and enjoy a life of mediocrity when you're out there busting your *kitten* to achieve something you set your mind to.

Great tool for filling out carbohydrates without any fats and only 1g of protein. That convenience is the reason they are so popular.

One of the most misconstrued myths is that if women lift relatively heavy weights they will "bulk up." This is far from true. Heavy weight training is essential if you want to take your physique to the lean, toned, athletic-looking level that most women aspire for.

You need customize your macros around your weekly training. For instance, if you train 5 days a week, you simply build a diet based on training 5 days a week. This is the most consistent way and you will see results. Basing your macros each day on the specific things you do is far more erratic and unnecessary.

If you want to get lean but not too skinny, and fill out in the right places, and you are down for lifting weights, I can recommend a program depending on how many days you want to be in the gym (3, 4 or 5)?

What you have is metabolic damage. This is a result of severe calorie restriction. When your are not providing your body with enough fuel, it must slow down all of it processes, therefore resulting in a damaged metabolism. It will take some time, but in order to lose weight, you first must repair your metabolism. Believe…