joan23_us Member

i drink whatever milk on the fridge.... so long i fit the macros on my daily intake.... needless to say i only drink it with my coffee, i'd rather save my macros for a solid meal... but thats me... ;)

I had a treat meal last night out of my ordinary weekend binge.... What I learned.... IT SO WORTH IT! AHAHAHAHA... i had a renewed energy and will power pushing that weights earlier today coz of the excess carbs flowing in my blood! i dont sweat it nowadays, i know i have a goal to reach but when things like birthdays…

this plus see you GP and consider taking some supplement to help you with your sleep, its not the best scenario but so as your lifestyle... you do the best you can do... check up melatonin and again consult with your GP before taking anything. goodluck

im married for almost ten years now.... me and mrs. are on the same boat, i dont force her to weigh her foods by the grams, i dont enforce anything, but I do tell her sometimes to not bring in the house rubbish foods as it will make it easier for me not to cave in with the cravings... nothing happens... JUST STAND FIRM ON…

not a competitor but just want to say hello and goodluck! maybe look for theonlinecoachtube on youtube i watch his videos for infos or look up http://instagram.com/thommo1354# if thats what your are after ;)

find the 'RIGHT BALANCE" for your preferred lifestyle.... for me it means, logging 5 days a week mon-fri and "letting loose" on the weekend to enjoy family, life, etc. it has worked for me, its like a mini-win each week and prepares me again for the following weeks' rigid macro tracking.... now this may not be for you...…

ANGEL you are doing it wrong eating that low of a calorie per day hoping to shed all the fat.... firstly you should address your metabolism be honest to yourself, if you do not have the "metabolic capacity" to coax the fat in your body you have to do something about it, please watch this 6 part series video it will open…

I really suggest you put a profile picture in here.... there is a lot of people on here who will be interested to know you regardless of what you look like but putting a face to a person really helps c",) to answer your question it really depends to the person, I want to believe that everyone in this world have their…

GOD DAMN GIRLFRIEND! lol, big congrats!

all arm exercises are good, periodize each exercise at a time for better result, im not sure if how long do you stick to an exercise routine but for some 6 weeks is a good start to re-evaluate exericise hitting the muscle in a different angle.

I'm doing exactly as my nutritionist says. Stay under 1200 calories, and above 600. Do as much cardio as possible... which I enjoy doing. 10 miles/day, a dance video, and jump roping really isn't that much. Stay within certain food groups. If it's really as unhealthy as everyone says it is, then I'm probably going to have…

this + 1, conservative approach and based on own experience by the sound of it.

these numbers are just reference.... work your calorie intake up to 2997, dont jump up at that intake, start with slowly adding in calories while tracking your activity level and see how your weight changes, research on reverse dieting to understand more, this should help you understand a little bit of it, please watch…

Just follow what the website says... to be honest your consistency in other things that you can control will make the greatest impact on your overall success... If you continue eating healthy and exercising, eating out now and again within reason is beneficial, dont stress too much and enjoy! this is your treat meal right?…

THIS + 1 i used to experience the same, have a look around the gym, usually you will have different machine that targets the same muscle groups, change up your exercise, you can also use free weights, there is no reason why you shouldnt be able to do your exercise, for example if you cant use the pec fly machine try…

seems like your metabolism is improving, if what you said is true, for me hunger is a sign that your body's metabolism is changing and this is the time your body will use fat as energy source, THE RIGH AMOUNT OF calorie deficit does this, not seeing your diary im guessing thats what's happening, usually in a deficit you…

my experience DOMS occurs when i have a long break from lifting and then back again, after sometime, it becomes bearable, it is normal, try some stretching after an exercise or when you get the time for it, your muscle will thank you for it.

THIS.... low GI CARBS for longer absorption, say A PASTA MEAL or brown rice/meat dish, any meal really to keep your energy up in the weight room.

ooohhh.... helllloooo there..... wink wink ;P

GREAT work my brother, great work.... keep it up... ;0

POST YOUR stats so we can have an idea of how much you should be eating, bodyfat percentage, etc.

the benefits of drinking heaps of water outweighs the 1 kg of scale weight which you are not sure if at all fat gain... water retention is caused by depleting water not drinking plenty of it... drink plenty of water to flush out more water in your body... this guy sounds funny but he knows his stuff…

feel free to add me

this is exactly the right threads people should read and promote so new people on here can pick up something valuable when starting up their fatloss journey... YOU JUST CANT STARVE YOURSELF and expect to loose all the bodyfat... CONGRATS on your success OP... this goes to show you are gaining lean mass and burning fat.

cookies and cream for my vote, not a very big fan of strawberry, chocolate next in my books.... ;P

my opinion.... start with learning about different foods and their nutrition profile, second throw away processed foods in your house and start shopping nutrient dense whole foods, 3rd start controlling your food portion sizes, a cup, a bowl, a serving, etc. any form of accountability and progress from there, 4th start…

also, lifting heavy weights for about 30 - 60 secs. and resting for another 30-60 sec. to complete a set is in itself is like HIIT, this time around I decided I will do my cardio by lifting more high reps and explosive for e.g. clean up and press, deadlifts reset n go, etc. this are all good cardio protocols, so in…

the best way really is to find your maintenance calorie intake, it can take weeks, start with LBM X 14 CALORIES, run that for a week or 2, exercise and see how your weight fluctuates until it stabilizes to a certain weight on that food intake and exercise intensity/duration... then start decreasing carbs slowly... GIVE…

how did you come up with that 110 grams fat intake, thats a bit high IMHO, but yeah, so long you dont go over your fat intake you alloted you should be sweet, all fats in my opinion is alright, EXCEPT TRANSFATS... i use a variety of it, UDO's OIL, FLAXSEED OIL, VIRGIN OIL, AVOCADO, SUNFLOwER OIL, almonds... SO LONG YOU…

here is what I DO.... for my calorie intake LEAN BODY MASS X 14 calories = total daily calorie intake i do 5 days of strength training, no cardio yet, but i will when i need to further calorie deficit in the last 4-6 weeks of my fatloss journey i will record intensity of the chosen cardio and see how much calorie burn i…