BenjaminS_Fitness Member

1 egg, egg whites and some veggies.

The micronutiant section of your diary can atleast give you some insight (i don't know where to find it on your desktop but if you have a smartphone just click on the section below "today" where your "daily goal - food + training = calories left".

A bullbody routine will give you better results than a split. Back in the days everyone did fullbody. Bodybuilders started to split their training as AAS doses got higher and slin/hgh got added to the game (which causes protein synthesis uptime to be much higher). As a natural lifter full body or atleast training everytime…

try Myprotein whey isolate. myprotein is pretty cheap compared to other brands like weider. isolate does neither have a lot of sugar nor fat. the regular whey has 2g carbs per 30g.

first of all. to lose muscle you really have to try hard! a lot of people confuse muscle with intramuscular water (aka my arms are flat compared to offseason so i must be losing muscle). And 5 kg in a month are not that unusual. especially if you are not in a caloric defficit when you start the challenge so the first 2kg…

if you are actually cutting on 1300cals you've lost your goddamn mind. find out your caloric need and go in a 200-400 deficit.

unless you are trying to compete i don't see a point. if a certain excersize confuses you, you can generally ask a regular trainer. for routines: There are a lot of proven, effective routines out there (starting strength, icecreamfitness 5x5 to give you some examples.) which are better than 99% of the trainers in regular…

for some a big breakfast helps with appetite. for some it doesn't. don't gerneralise. same with macros. Some people have a lower appetite on high fat some people do better with medium fat higher carbs.

that might be true for total weight gain/loss but not for health

Overtraining (scientific tearm) is actually a medical condition. what is labeled as overtraining by lifters is really short tearm overreaching. Real overtraining is possible but to be realistic most normal people will never ever reach it.

just *kitten* get to a deficit and make shure to get a majority of your cals from healthy sources. don't make fat loss more difficult than it is.

Even if she is logging and her log would say 1500 there is no way she is not losing fat on 1500 calories with that activity.

How long have you not been losing weight? If it is a week or two it might be because your body is holding more water weight which happens sometimes during longer diets. (basically your body is trying to hold on to as much weight as possible. If it is longer it is because you are not measuring your food accurately or…

This may be terrible advice. e.g.: if you are a female with a caloric balance of 1600 and you eat 3500+ one day because of that advice and you have a hard time getting back on track it may result in 6000+ calories over your need in one week instead of one cheat day. have a cheat meal to replace a regular meal and maybe cut…

greek yoghurt (there's something called low fat quark in the EU i don't know if you have it in the US) with whey protein. if you don't like the consistency mix a serving of corn flakes in it. salad chicken/prawns with veggies/rice or simply veggies.

people who block the equipment at the gym for dumb stuff. i don't mind beginners in the gym - but when you block the rack to do quarter reps without even trying while serious lifters waiting it's just annoying. people who use loose instead of lose. crying children at a train. (crying/annoying children in general)

i have it as part of my cheat meal. why would you go to starbucks for a lame-*kitten* coffee?

that's just *kitten* 1. it is not healthy. 2. As soon as you will increase your calories (you can't stay at 1k forever) you'll gain a good chunk of your weight back - if not all. 3. You should change your lifestyle that lead you to be 20kg over your goal weight instead of starve yourself for a short period of time and most…

the problem is that people see weightloss as a diet aka do it until you have reached your goal weight and go back to (what they consider) normal instead of a lifestyle change. Instead of going back to your old habits stay at around maintenance.

yum grits

never had to deal with it even when i lost weight very fast. depends on the person tho.

Chicken, rice and veggies with curry powder/fajita seasoning. (my post workout) tastes really good even cold.

that's what you get for cardio without lifting weights.

go to a website where you can calculate your calorie requirement (for example this one) try it for some time and see how your body reacts and adjust it accordingly. Without being disrespectful, you should know that a starvation diet is NOT a good idea if you work at a gym.

I like 0.1% fat milk for smoothies and cereal. 3.5% milk is pretty hard to fit in a diet for a lot of people, maybe that's why it has a bad reputation.

You would also gain fat from eating too much healthy fat - so it does not necessarily matter for body composition.

hell no. find out your maintenance calories. (simply use a calculator and see how your body reacts.) follow a good full body routine in the beginning and eat 500cals over your maintenance.

low fat quark (0,1%) tastes pretty bad - but not if you mix it with sugar free apple sauce (55cals/100g) and some cinnamon or some honey and fruits.

i know, (i even said that in a previous post which you of course can't know). If it fits in their macros - of course people log it. the problem is people who eat something they can't possibly fit in their calories or people have 400 calories left and they ate something which has 1000calories. Instead of having this problem…

I have a great protein waffle recipe from POG. pretty close and tastes amazing. https://www.youtube.com/watch?v=KfD9rq9BO-Q