joan23_us Member

I also recommend watching username: 3dmj on YOUTUBE. they have both 6 part series of nutrition and training videos that will enlighten all questions about nutrition and training. Here is the first 2 videos for nutrition and training. Training: https://www.youtube.com/watch?v=OWmchPCyDvw Nutrition:…

ANY PROGRAM WILL WORK AS LONG AS YOU MANIPULATE YOUR NUTRITION BASED ON YOUR GOALS ie. for bulking eat in surplus or deficit for fatloss.

I would recommend a LEG/PUSH/PULL ROUTINE: that is 3x a week ( although you can make it 4-6 and just double up on the routine you think you want to add volume to, in my case I do legs 2x a week ) Leg Day: Squat 5 sets of 8 - 12 reps ( first to set being a warm up set of 10-15 reps of lighter weight ) Leg Press 3 sets of…

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you need about roughly 3,500 kcal to gain a lb of fat... so if you aren't eating that much over I wouldn't worry too much... Don't stress to much about the minor things... In the grand scheme of things, fatloss is a direct result of CONSISTENTLY putting yourself on enough calorie deficit over the course of days, week,…

look up " The muscle & strength nutritional Pyramid " by 3dmj on youtube and it will show you all the things you need to know, goodluck!

its actually not that much food considering the energy output I plan to do, Im more worried of getting hungry & cranky with those intake in the next 6 weeks but hey.... you gotta do what you gotta do!

:D

go on keto all day erriday and you'll lose ALL even muscle, srs.

your young dont bother about that 1 lb per month slow lean gain... that's for advanced lifters who can't put on as much anymore. YOU on the other hand still has a big potential for growth spurts so why be stingy? If i were you back when I was 20 yrs. old I will ditch the walk lean all year and bulk up to a decent size for…

first advice... 1. Research on flexible dieting/ IIFYM... you can eat anything you like within reasons so no need to worry about eating donut or drinking coffee if you can fit it in your daily macro targets. second advice 2. follow 80% - 20% adherance. say we eat 5x per day multiply to seven days = 35 meals. 80% = 28 meals…

I say enjoy life... eat within your macro target then squeeze in resistance training ( ie bodyweight exercises at home, DB or BB compound exercises also at home ) you'll be sweet, throw in some leisure cardio with your bub at the pool, power walk in the park, etc.... its a lifestyle see so any activity that you enjoy is at…

He's ON POINT here... ;) slow progression is key from here on in, eat on a slight calorie surplus as suggested & MONITOR PROGRESS in the weightroom, progressive overload, focus on increasing strength on your compound lifts ie squats, deadlifts, Bench press, OHP etc. with strength coupled with a slight surplus slowly…

if you can function the whole day without food so be it, as others already pointed out DON'T GO OVER YOUR CALORIE allowance you should be fine.

diet is too aggressive for 1200 calories as a starting intake, also weight in the scale doesnt always reflect the TRUE result of your effort, I mean our weight fluctuate between 3 - 5 lbs because of water weight, doesn't mean you are gaining fat. As suggested open diary to public so we can see how & what is the culprit! do…

i wanna gain all the fat these xmas season, come at me brah!!!!

^^^^^ SOLID ADVICE ^^^^^^^ that's why he/she lost that much!!! I'll take his/her advice anyday!

2 quest bars coz im lazy *kitten*! lol or two bread roll with jam on it!

what did I miss????

stir fry on high heat onion, capsicum, eggplant and zucchini with italian herbs and spices, throw in your meat of choice and call it a "clean eating" recipe! lol or cook it mediterraian style, slice rub a garlic clove, brush with olive oil and then grill.... eat with grilled haloumi cheese just make sure you fit the cheese…

if you are only measuring progress via the scale it might not be accurate, our weight fluctuates the whole day coz of so many variables i.e. water retention, sodium of the food you ate, etc. so it is not a safe assumption that you havent progress in those days let alone be discouraged by it, you should be watching for…

you seem to be the person who will benefit with a flexible dieting approach ( IIFYM) research it here, you might be surprise to realize you dont have to say NO at all just eat in moderation ;)

NICELY PUT! i love sucksville ;)

sign of a caloric deficit and most likely not enough rest, experiment for 2 days, have a "controlled" refeed, up your intake 150% and see how you feel the next day, if you feel better we can safely say the culprit is just caloric deficit...

ideally you should find out your lean body mass ( have yourself tested dexa scan is great) then from there STEP 1. Lean body mass x 15 calories = daily calorie intake ( calories ) Daily calories coming from 40% protein, 40% carbs, 20% fats run that number and see how your weigh fluctuates in a month time then adjust…

i take it year round with the exception of weekends when im not training, sometimes when i finish a tub and i havent bought the next tub otherwise i drink it most days ;)

+1 weight loss is not a straight line downward its actually a zig-zag downward line, so fluctuations will occur as long as the trend in the months to come is your losing weight not gaining ;)

this! still seeing results and happy with my social life ;)

go back as soon as you can, that's all there is to it, don't go eating the whole pizza box or the whole tub of ice cream coz you've stuff up anyway, go back on track as fast as you can.