alereck Member

Congrats! You look great

Not just weight loss but great body re-composition, congrats!!

I started on my own, watched tons of videos online, made videos of myself but I reached a point where I had to get a coach. It helped a lot, you would think that moving your butt one inch higher wouldn't make a difference but it does, all of the sudden you feel all the correct muscles activate and you lift much heavier.…

This happens to me anytime I increase the level I am used to and it did happen when I was a child. I have always been active as a young child until my teenage years so it did get better as I grew older. Then I stopped exercising in my early twenties and when I picked up again it was really bad. It does get better with…

Muscle comes with strength training and by that I don't mean 5 lb dumbbells. You need to lift weights at least three times a week and eat enough protein, recommended is 1g per body pound which is not easy to do even when you try so if it hasn't been your focus you are probably not getting enough. You also won't gain much…

This is great! Should answer any questions.

Optimum Nutrition Performance Whey 100% Isolate from Costco is the only protein shake I can stomach. I've tried so many other brands and flavors and hated them all. It's cheaper than most but I have only found the isolate at Costco.

Milk usually has added calcium, each cup has about 40 grams, cheeses usually have around 20-40 grams, then most of the protein shakes and bars also have added calcium about 10-15 grams. I believe a multi vitamin should take care of your problem though.

No. The only way to have a decent nutritious diet is to cook at least one meal in your day, hopefully the biggest. If you can't cook for lunch or dinner you are not getting your vitamins, minerals and everything else you need and will be getting a load of stuff you don't need like sodium and sugar. We live busy lives, I…

Processed meat like cold cuts is the worse thing if you are watching sodium, packaged food in general. Cook food from raw state and the only sodium it will have is the one you add to it.

Midnight to midnight, some days you might be higher than others depending on when you sleep but don't worry about it. Calorie counting is more of a weekly thing than daily, what matters the most is the amount of calories you consumed in an average of a week. So if you get an extra meal logged on Friday and that means you…

The difference is very small, keep things simple or this will get old very soon.

I wouldn't. Keep it simple, set a goal calorie for the day and stick with it. It makes it a lot easier to measure progress and allows you to adjust your calories accordingly. Measuring calories burnt is basically a large estimation and can slow your progress.

There are many people that workout twice a day three times a week while others will train six days for one hour, or twice a week for an hour.... If your main goal is to lose weight it will not matter, overall activity for the week counts much more than how you schedule it. I would advise to keep a close check on your…

1-2 when cutting 2-4 when maintaining / bulking

Advertisement is something you have to spend on if you want to be known. Community events like fairs or parades of any kind is a good way to promote. Have a good logo and make t shirts for everyone from the box to wear, don't make cheap ones or no one will wear it outside the gym. Make sure to me in the internet like…

I've been lifting on my own for a little less than a year without much progression on major lifts since my form would suffer once I started to go heavy. I've been doing crossfit for only one month and I've been making such great improvements. My coach is awesome and he is always on top of me correcting my form. I'm loving…

Maybe try eating different things in different days so you're not going overbudget. Milk, protein powder and yogurt. On the days I don't get much animal protein I have all three, on days I have a big steak I go with the no fat milk.... change it up.

Good luck, I'm having a hard time on my bulk and it's been less than 2 months. It's been difficult eating 2,000+ consistently and all the extra fat is hard to take mentally. You do a lot more specially cardio wise so I think you might have to go higher in calories overtime (we're all different but if I did as much as you…

I like this post. After a lot of research and reading this is pretty much what I have been doing. I've had a hard time sticking with the higher calories but when I do I see results. Not sure I'll make to the 6 months mark but I'm trying to keep my mind in the right place. Good read for beginners

What? English is a second language for me but sometimes it just sounds alien. You are seriously asking people who are trying to gain what kind of foods they eat so you can avoid them in fear of gaining. Come again?

Agree, TDEE. It's the easiest way to track your progress over time and make adequate changes.

Thank you for sharing, you look great ;)

Most people have low energy when they eat too little, not sure where you are getting your energy from since you have so little to pull it from. My guess would be that your problem is much more physiological. You might also be eating foods that are not very nutritional and more calorie dense. A decent size meal of 400…

Punching bag works wonders or lifting weights while grunting loudly.

I agree with those saying you should try it to find out, it's the only way. I find that eating a good meal 2 hours before exercising gives me the most energy and I have the best performance but my schedule doesn't allow for that so I usually just have something small 1 hour before I go. If I eat too much I get bloated and…

This. I have 4 Danskin pants and been wearing each once a week for more than a year and they still look new. They look great and are cheap. They also had a sale at Walmart getting rid of their summer clothes and I got sleeveless shirts for $5 each, they were pretty cute.

^Almost a year? You're my idol lol I'm 30 days in and chickening out after a 3 lb gain. Someone just helped me snap out of it and I'm gonna keep going but I'm shooting for 3 months and I'll be happy if I get there.

I am lactose intolerant and since I've found that out and was able to drink milk again (lactose free) it has helped me a lot in reaching my calories without screwing my macros. I drink fat free so it helps. I drink about 3-4 cups daily, with cereal or a protein powder, it's less filling than food but it adds 400 cals in…

Thanks, I had seen that recipe too but I was wondering if someone had already done it to see if it compares to the one from Wendy's. I guess I'm being lazy lol