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This. And to answer your question directly MDL1418, I do not differentiate between Organic vs. Non-Organic food. I stick to the science. Bread is bread. I just watch the calories and go for taste/satiety. Again, spot-on advice. Listen to this guy. Calories are what matter. Beyond that, it's just getting enough protein to…

If you enjoy the bro split, then do it, because as Jeff Nippard says (in this video: https://www.youtube.com/watch?v=6PgsKMDUExE) adherence is supremely important. If you're not adhering to your split then no split matters. But there is a downside to the bro split. As Nippard also covers in that video, MPS levels do not…

1) Gatoraid: There is some research to suggest that eating/drinking some carbs during a workout is beneficial to performance. That said, when you're trying to stay below 1800 calories (which is not much) you have to weigh the caloric intake vs. the performance boost (if you feel any). If I were eating at maintenance I'd…

I put your stats into a TDEE calculator at Sedentary (because that's the only way to get a truly accurate number since activity levels translated to calories are flawed) and your maintenance calories at your age, weight and height would be 2140. If you're eating 2300 calories per day then that is why you're gaining weight…

That's the difficult part. Consistency is huge. I've spent the last 8 months recomping. Scale didn't move for about 6 months, but I gained 2 inches on my arms, 5 inches on my chest and lost 5 inches on my waist. It can be really discouraging to see the scale number not move. But if you're consistent you know the changes…

And testosterone, which women don't have. Women never need to worry about "getting bulky". Ladies, you lack the necessary hormones for that to happen. All you're going to do is get ripped, look fantastic and feel great. Carry on.

I read somewhere (when I first started lifting, about 5-6 years ago) that the average person, for every five workouts they do, will have 2 good workouts, 2 okay workouts, and 1 bad workout. In my experience this has been largely true. I workout 5-6 days per week (no less than 5 as dictated by my split) and I usually have…

This. Follow this advice right here. Shift your primary focus on upper days and reduce the number of overall lifts. I do a an upper/lower split because I don't care for the push/pull splits. Pbryd's suggestion is solid, but if ti were me I'd still do something different (bothers me to put bicep and tricep on different…

Much easier. This is the reason I started doing it a few weeks ago, to kick-start things after summer and what has amounted to several months of recomp. I wanted the scale to move. When I only allow myself a small 6- or 8-hour window to eat, it makes it far easier to stay under my caloric budget. The difficult part is the…

Well, the best advice is "join a gym". Honestly. Outside of that, Google is probably your best bet: https://www.bodybuilding.com/content/total-body-training-with-only-a-pair-of-dumbbells.html

This is an important fact that cannot be overlooked. As your body gets lighter you're going to use less energy during the day to maintain function. Your TDEE is going to go down. You've lost 53 lbs., which is not insignificant (way to go, btw). When you're not losing for an extended period of time, inaccurate logging is…

It's not a great mystery for me. I've done the bounce up more than a few times. I know what happens every time. It might be the same for you. Mine always starts with an event that revolves around food: going out with the wife, a birthday party, night out with the kids, etc. Something where I am not in direct control of the…

Thinking about it: yes. All the time. The only way it works for me is to basically become obsessive about it, otherwise I lapse and overeat. It has to be a very concentrated point of emphasis for me throughout the day, every day. I've learned I need to be very focused about it.

I love Cliff Bars. They're not a "meal replacement" though; too few calories. But I usually have one as a pre-workout with a Bang drink.

Mehdi ("some guy", LOL) has videos of the A & B workouts for Stronglifts. He does them in 30 minutes. The math is based on 24-50 Starting Strength is great and Mark Rippetoe is a well-known name. But there's absolutely no reason to cut down Stronglifts in order to promote SS. Stronglifts is a proven program with thousands…

At your stats, your TDEE for a single day (at sedentary) is 1900. https://tdeecalculator.net/result.php?s=imperial&g=female&age=28&lbs=200&in=62&act=1.2&f=1 At your height, if you are walking 11,000 steps in a day then you are walking approximately 4.5 miles per day. A woman will net approximately 40-45 calories burned by…

Probably, yes. It's impossible to determine from this thread though. The only information you've given out is daily calorie intake, which you said was 2900 calories. And dude, that's a lot of calories. TDEE for that is a 6'5" 25-year-old male that weighs about 280 lbs... You should calculate your sedentary TDEE here:…

I wish there were a good answer for this. You just have to do it. I had the same reaction when I stepped foot into my gym for the first time almost 6 years ago. I was terrified; terrified of people would think about me, the new fat guy, terrified about what they'd think of what I was doing, how my form looked, etc. I had…

Recomp is ideal for people who are new to fitness. You are probably right in the wheelhouse for recomp. You are basically the ideal target person. http://romanfitnesssystems.com/articles/body-recomp/ You'll want to eat at a deficit either way, but recomp factors in some maintenance days. Here's the thing: if you just want…

Or.. you could be more flexible with your diet... Food is a part of our lives every day, multiple times per day. Hiding your diet from a potential mate is no way to start a relationship. Do you have seizures? Is that why you're doing keto? Because if you are eating in a caloric deficit that's all you need. There's enough…

Eat more often, but smaller meals. That's what I had to do when I started getting serious in July. I was hungry a lot and that's when I make bad food choices. Hunger is my enemy. I increased my meals to 6 meals per day, but they were smaller so I could still stay under my calorie deficit. Eating more often kept the hunger…

When I realized that, mathematically, I was closer to 300 lbs. than 200 lbs.

That has always seemed incredibly wasteful to me. Especially in a house full of people who actually do eat eggs, like my wife and kids. Egg Beaters are also way easier to deal with. No cracking of eggs, no siphoning off the yoke. Open and pour. To each his/her own.

Egg Beaters. Regular eggs are high calorie (I mean, for what you get, IMO). Each large egg is between 70-90 calories depending on what source you believe. And yet they offer basically zero satiety for me. They're like eating air. Even something like a three-egg omelette with a load of veggies just has no real staying…

Fasted cardio literally makes no difference. The caloric deficit is what matters. https://www.youtube.com/watch?v=IEbWdoceH-A

Probably a year before I started to change my training. Great beginner routine.

http://liftbigeatbig.com/think-you-dont-need-sumo-deadlifts-youre-wrong/

https://www.youtube.com/watch?v=qxmVsT_ZeNs

I did. About 3 weeks ago. The programming from July to Feb was responsible for the loss. Hence the switch. A small loss is understandable. But I felt I dropped way too much off my deadlift and squat.

I'm perfectly healthy, thank you. I don't train for marathons and I don't do insane 3-hour workouts. I lift 5-6 times per week, a push/pull split. I'm in the gym for about an hour a day. I've been lifting for almost 6 years. When the weather is nice I walk for 30-60 minutes outside in addition to the lifting. I've been…