sjohnson__1 Member

What are your goals? TDEE (or maintenance level in calories)? What type of workout plan are you following? Bodyweight, height, body fat %, etc. Need to lay out a basic amount of info if you want others to help with advice. For starters, find your TDEE. Amount of calories it takes you to maintain your current weight given…

I "cheat" daily with ice cream bc cheating always got me good results in HS.... losing fat, maintaining lean muscle, and eating ice cream on the daily makes for a great cut! (and it's not really cheating)

Agreed! Every time I read his responses they're spot on.

....I struggled through this, too. You're not alone.

The one gallon jug I use is pictured here: https://instagram.com/p/0x2gZAj0KW/?taken-by=sjfitness__

Definitely recommend the above comment. I personally have a 1 gallon jug that I fill each morning, take with me to work, and put a small packet (made for 12oz's of water) of Crystal Light in the gallon. I drink this throughout the day, everyday. Way more than 8 glasses... might be overkill depending on your activity level,…

Creatine, Multi Vit, BCAA's, & Fish oil. Protein is supplemented when necessary but not daily.

I'm running a 4 day upper and lower split (with a 5th day of optional accessory work). The first half of the week is focused on strength (3-5 reps) and the second half focused on hypertrophy (8-12 reps, 60-90 sec rest). Love it thus far. Ran it in a bulk and now running it in a deficit and as mentioned above, had seen some…

I'm somehow managing to hit some PR's on barbell bench and squats, but seeing decreases in DB flat bench (volume) and Deadlifts... haha. I'm just gonna chalk it up as who the hell knows, there's so many variables that could play a part. For one, I do my DB and Deadlifting work either later in the workout or later in the…

And that to me would model more of a cut than a bulk or maintenance... not sure what OP's goals are.

49g fat isn't too low. But 222g of protein likely is. It doesn't hurt to be that high, but I couldn't tell you my suggestions unless I had his bf% and knew his activity level. I'm guessing he could add anywhere from 0-15g's of fat, drop 40-50g's of protein and make the rest up by adding some carbs. but that's just a…

However, I'm not here to pick on you. Just make sure you hit ur daily macronutrients in grams and the rest will take care of itself, given that you've set them up correctly.

Snarky isn't how you want to be if you're looking for help... for one, you didn't hit your macros.

From the burbs surrounding the capital city, Columbus, OH.. How's everyone? I'm Shane! If you're also from Columbus or somewhere relatively close, feel free to join my group #FitColumbus (OH)! A little about me: I'm 6'0 - 178lbs (today) and on a steady cut losing about 1lb per week with a goal of 7-9% bodyfat... I'm an…

Westerville, OH here. How's everyone? Join my #FitColumbus (OH) group I just created!

Poptarts and ice cream. but those are a staple in my diet.

TEACH ME HOW TO GRAPH THIS GORGEOUS DATA, HAVE A TEMPLATE YOU WOULDN'T MIND SHARING?

BINGO!

BAHAHAHA!

Some do. Some don't. I don't personally. I use creatine daily, 5g's/day (1 serving). I've experienced an increase in what I would consider "fatigued strength" or the last few reps. It's not exponential, but it's noticeable, safe, and cheap. I say go for it. Drink a lot of water, but that's a staple with or without creatine…

Understood. My first attempt was way off... But, after doing some planning and limiting fats to only obtaining fat from my carbs and protein sources (lower fat cereals, whole wheat bagels, lean meats, etc.) I was much more successful and definitely felt the difference in glycogen replenishment the next day in the gym. Not…

.30 x cut calories + cut calories = refeed calories No more than 20g fat .8-1g protein per lb (considering you're pretty lean, if not, then 1-1.1/LBM) Fill in with carbs. That's my calculation and it's worked wonders for me. As far as frequency goes, again it depends on how you feel. I'm doing one about every 10 days,…

Back to work, guys. Have a great day! I'll check in tonight... keep the discussion going!

This is IIFYM in a nutshell. Don't jump to the extreme right away.

Health is something not all flexible dieters are concerned about. The cool thing about flexible dieting, though, is that you don't necessarily have to follow what everyone else suggests depending on your specific goals. It's proven time and time again that if you hit your macro nutrients and calorie goals, your body…

That's the extreme of IIFYM though. IDK who would recommend putting Taco Bell in their system everyday for lunch... I certainly wouldn't. Veggies and fruits are essential in any diet, IMO. Most people who get good results will adhere to consuming a good amount of those nutrients. We can agree there!

That said, there is also something to be said about the sustainability of a diet that doesn't have these ridiculous restrictions. One that highlights the importance of fats, proteins and carbs. And one that doesn't lie and act like a bowl of cereal or ice cream is absolutely disgusting when you could just have brown rice…

@Sabine_Stroehm‌ - I track what I can when it comes to micronutrients..Tracking 5 is better than none. And eating micro nutrient rich foods like fish, fruits, fibers, and veggies, etc. will cover the majority of them. That said, iifym is a tracking system that emphasizes the importance of CICO above anything else. Often…

My deepest sympathies.

^^ Amen. I would add compound movements like the squat, DL, & OH press. CORE. Also, cable kneeling crunches.