spramn Member

Here is a good video that explains it all etc https://www.youtube.com/watch?v=FcM8HablpZk Good info starts at 8min in =) 12min They talk about Macros and Calories.

UFC

Welcome to the right side of Oz =)

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whatyoulookingatoverthere

Stay away from Bintang and ull be right =)

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I personally don't believe in restricting calories the next day to make up for a day when your over. Me personally, i think its a situation of punishing yourself for satisfying a craving. I believe cravings are good to be satisfied, and we feel them when we are short of something, and our body cry's out for physical or…

Assuming your metabolic rate is not damaged from what they call Yo Yo dieting. You didn't include your current weight ! So calculating it backwards, if your BMR is 1615 you must be 55kg Your BMR which is the base rate you burn energy as if you where in bed all day. Your TDEE is your BMR + Exercise If you are on 1200…

I see alot of ladies doing 5x5 or Full body programs at the gym. Few started around the same time as me and they are looking fantastic. This is the 5x5 Variation i do. http://www.youtube.com/watch?v=feY6vi6ORXo If you have a look at http://forum.bodybuilding.com/showthread.php?t=148036063 Alot of people - females included…

Does the Cafe do steak ? =)

Sure, fly me from oz and i'll be happy to chat =)

I have re-wrote this thread here: http://www.myfitnesspal.com/topics/show/934555-guide-on-how-to-loose-fat-and-get-to-your-goals Same in many ways, but expanded on some important points.

I know many peoples views differ, my personal view is, 100g of protein from WHEY or 100g protein from chicken breast doesn't make much difference. All this Hydolised, and Micronised etc etc etc are just sales gimmics imo, there may be benifits but they are so small that i should not consider them as a benifit.

Measurements are great, i would always say to get a clear picture using multiple methods - tape measurments / scale / body fat calipers are the three i use, and do same time every friday. Alot of factors effect weight, water retention being one, high salt one day could see a increase on the scale the next for example.

So long as your hitting your Protein Macro Goal u dont need a suppliment. As above, suppliments are only for people who cant get thier macros via food.

I found the same also, i kept dropping my calories on my diet and was still seeing plateu's. I think its important to have feed weeks or days to help metobolism recover after extended dieting with low calories.

Thats fantastic to hear you have recovered, all the best in your goal to be healthier for the new year =)

Felt like a journey to me =)

Dont be so hard on yourself, its a learning process. So you did your BMR calculations, selected Moderately Active, this gives you a TDEE number. Start by eating 20% below that and see how you go. For a start i would not eat back any calories burnt by exercise, sounds like you may be double dipping on exercise calories…

Thank you for the kind words and feedback, much appriciated =)

FYI thats about 0.9LB a week =)

I did a long post here: http://www.myfitnesspal.com/topics/show/814913-things-i-wish-i-was-told-when-i-started-my-journey Think it may help you =)

They are generally accurate, however does not take into consideration a few things obviously, such as diet plateaus from extended dieting etc. Also large differences in your diet such as 1000 cal over TDEE one day and 500cal below TDEE the next will through off your calculations of expected wait loss. From what i have…

I'm assuming you put Moderately active to get such a high TDEE. According to the information above, you should have a Fat mass of 67lb and Lean Body Mass of 115lb If you aimed for 1932 Calories you will loose 0.9LB a week. Which is 20% of your TDEE However if you want to make about a 2.0LB loss a week, probably on the…

Agree with all of above, scales should not be your only tool in measuring progress. So many factors! I personally think the Mirror is the best tool we have to measure progress, followed by weekly photos =) However i am curious, are you eating back the calories you supposedly burned in the workout? Is the 1200 calories the…

Sorry i did use loose terminology in my first reply to this thread about front squats being better than back squats. I wanted to try keep my reply brief, and i was replying with the knowledge the OP was new to squatting. The reason i personally believe Front Squats are more beneficial for a New to Intermediate squatters is…

Squats are fantastic yes, Front Squats (barbell across chest) better than Back Squats(barbell across back of neck). As a beginner form it what i would suggest to focus on, dont worry too much about weight yet. Deadlifts and Squats are the two that are done incorrectly the most. For Squats, this is what helps me: 1) "Solid…

From my male perspective and experience there is no one body type that every woman will like. Women have such a great depth of character built into their nature, consciously or not, in my experience are attracted to all different body types. Some women love skinny guys, some love muscles, some love something a bit more…

My personal view is probably no. I believe that weight loss / body transformation is more than just getting a smaller number on the scales. I personally think that the journey of learning how to bring calorie restriction into your lifestyle and sticking to it with every day temptations is the real way to change for the…