TimTomakin Member

When turning the PB2 into "peanut butter" the flavor is really lacking and unsatisfying. However, I find it tastes better when you add the powder to oatmeal and protein shakes.

You should already be drinking a gallon a day if you're dieting and/or exercising...

My lower body routine: Squats Leg extension machine Straight Leg Deadlifts Leg curl machine Leg press Standing calf raises You don't have to follow my routine exactly to get an efficient workout, this is just what I'm able to do and still recover in time for the next workout.

Here's my exact compound upper body day to give you some ideas. Chest - Flat bench press and incline bench press (barbell one week, dumbbells the next week) Back - Bent over barbell row and lat pull down Shoulders - Seated dumbbell press and side laterals Tricep - Close grip flat bench press and tricep push downs with rope…

I wish I could fit in cardio on Wednesdays but after my leg day all my energy goes towards lifting myself off the toilet lol

As a beginner ANY lifting will result in gains, so long as your nutrition is in check. Unless you plan on competing, don't worry about strength and hypertrophy. Just lift. Find a routine you enjoy and give it all you've got. If you don't see the strength/muscle gains try something else. Don't over think it.

I really like my upper/lower split. Monday - Upper body Tuesday - Lower body Wednesday - Rest Thursday - Upper body Friday - Lower body Sat/Sun - Rest One upper day I do all compound lifts and the second upper day I do isolation lifts. Both leg days I go as heavy as possible until failure. I can handle 2 exercises per body…

Losing weight rapidly is NOT a problem, SO LONG AS YOU ARE NOT STARVING YOURSELF. Everyone's body is different. Some put on muscle easier than others and some lose fat easier than others. To make sure you're eating enough, I suggest eating at your goal weight's TDEE. So if you want to weigh 170, eat at maintenance for 170.

Weigh it with the peel off. Only weigh the edible portion of all foods.

Cut out the cake and BBQ peanuts you have every night.

It's damn hard to lose fat and gain muscle at the same time. Building muscle requires a caloric surplus while losing fat requires a caloric deficit. I would focus on only one or the other. You may want to stop counting calories and start counting macros. Most "bad" diets are carb heavy and protein is usually left far too…

First, should you eat only 500 calories a day? No. Will you die if you only eat 500 calories a day? No. While I would advise against it, you'll be fine if you choose to go down that path. Just keep in mind that you may experience intense hunger pangs, bad headaches, weakness, fuzzy thinking, lightheadedness and feel very…

The most common problem with IIFYM is that people assume that means you can eat fast food all day and as long as you hit your macros and calories you're good to go. While it is technically true that all you need to lose weight is a calorie deficit, you need to ignore the broscience and use common sense. Your goal should be…

Skip the apps, websites and DVD's and just go outside and run sprints.

Start over. Weight loss is a marathon, not a sprint. One bad day means NOTHING when weight loss takes months, not days. It's easy to get hung up on a single bad meal or a single bad day, but all that matters is that the other 6 days of the week you stick to the diet. Look at it as a long term goal. There's roughly 180 days…

If a simple cereal slogan has you on the brink of an eating disorder, you may want to seek professional help... I, of course, mean no offense.

When you say that your stomach is not lean enough, do you mean that you have noticable fat on your stomach or that your stomach is flat but you cannot see your abs?

No, it's not necessary but it is optimal. Technically, all you need to lose fat is a caloric deficit. However, an increase in lean body mass will increase your BMR therefore allowing you to burn more calories daily. It will also give you a better looking body. You don't have to become a bodybuilder but adding even a day or…

It's far from a myth. Yes, you can technically starve yourself to skin and bones by eating next to nothing, but at lower BF your body slows its BMR to keep the fat. That's why a 300 lb person can lose 40 lbs in one month but a 150 lb person tops out at 5 - 8 lbs a month.

Try eating at a Sedentary level and if you find yourself hungry for most of the day increase your calories to the Lightly Active level. Then adjust accordingly down the road. Those calorie calculators are a good starting point, but they should not be the final say in how many calories you eat. Every person is different and…

From what I can see of you in your profile pic, you do not carry any extra fat. If you are thin, eating too few calories will only cause your body to hold on to what little fat there is. We need fat on our bodies. 10% - 15% body fat is the ideal range and when you start to dip to the lower end of that range, the weight…

This question is not for a message board. This question should be directed towards a doctor and/or a nutritionist. There are far too many variables for a stranger on the internet to determine why you are not losing weight.

"Starvation mode" is real but when your body reaches that point depends on how much fat you have. If you are obese and have 100+ lbs. of fat on your body you will burn a great deal of that fat before your body gets worried. However, if you're only trying to lose 20 or 30 lbs. your body will slow down your BMR much sooner…