musclebuilder Member

take a piece or two of bread. I prefer the baker yoga bread. Toast it. mix some walden farms calorie free apple-butter jelly with a little water and a scoop of protein powder in a bowl.. and use it as a fruit icing to pour on the toast and enjoy. Muscle Tarts:bigsmile:

Congrats on the progress so far. You will be a lean and mean machine in no time.:wink:

When I am really focused on losing weight I use both options. HIIT 2x per week. And on the other days I will do steady state cardio.

liquid egg whites are roughly 30 cals per 1/4 cup/serving incase that is what you use. I love egg whites!

I train in the morning so it follows breakfast..I currently eat a couple pieces of organic ww toast with walden farms jelly and a serving of BCAA 1-1/2 hours pre workout.

There are endless healthy options you can turn to in order to satisfy your sweet tooth. I take a couple scoops of chocolate protein powder, a serving of peanut butter, and 1/6 serving of low cal, 0fat and 0 sugar instant pudding. mix it in a bowl with some water until you have a pudding like consistency. I then stick it in…

Agreed..Well said!

Start bringing in healthy treats/snacks..you can buy them all over at health shops, trader joes, online supplement sites ect..It can be a nice treat there for when you need it..But at the same time maybe others will catch on and start going with the healthier options.

Buy a tub of chocolate protein powder..Then you can mix a serving of peanut butter/almond butter in with a scoop of powder in a bowl with a little water. Mix in to a pudding consistency..You can also use this as a syrup on protein pancakes, waffles, french toast..Or icing on toast ect.. Also try a serving of PB/AB with…

There are so many healthy options to choose from to kill the sweet tooth cravings. Go to your local health shop, trader joes. Order from online ect..Buy yourself some healthy treats to keep around for these situations. That way you can eat the treat, kill the cravings with ZERO GUILT! May not be much help this time but…

I agree with the others..Build up little by little...Any improvement you make each session/week ect.. is positive improvement. I know all about the shin splints.:grumble: A quality pair of running shoes as forum member Desiderata suggested is important. Ice helps..And you can find a nice grass field to do jog around..even…

Great point and I agree.

Do you take any stimulants pre workout?? stimulants can cause a crash post workout. I am a bit confused about your workout length and schedule. Do you do 1h of cardio followed by weight training?? How long do spend in the gym total every other day?? Also, you may want to consider taking a week off from training or so to re…

theres a saying that goes like this. "you can't keep others down unless you're down yourself" You're making positive steps torwards improving your life. Anybody who would not want you to do that is not concerned with your best interests. And that tells you everything you need to know about that person.

you put in the effort all week to improve your life and yourself..So even thou the scale may not have rewarded you this time.. You can feel great in knowing you're taking positive steps to change for the better. Nothing worth while comes easy..So just keep working hard and taking positive steps forward everyday and good…

I am the same way. I just split up my water in to servings that I drink with each meal and exercise..for example.,If I drink a gallon of water a day and I eat 3 meals daily and exercise once a day. I drink a half of gallon with each meal and my exercise. That way I got my gallon in and I took advantage of the times I am…

Ever consider mixing a scoop of protein powder in with your oatmeal?? it will sweeten it up plenty and add some quality protein to your meal. It will add some cals thou, roughly 100 and change. But thats not much more then the sugar you were using. The health benefits to subbing out sugar is your not consuming sugar.

50-1h 30m training sessions 5 days a week. two 20-30m HIIT sessions per week. 45m jog 5 days a week. Sundays off!:smile:

amandadaisylotus, don't allow yourself to even think the thought "I'm so tired of weighing and logging it" replace that negative thought with positivity. Its thoughts like those we have to fight off and "refuse" down right refuse to be a part of our thinking... I love logging my meals and weighing my food, I love eating…

your goals can play a big part in how much and what you eat post workout.. I have been on a strict diet so I eat 6 servings of egg whites post workout and a cup of stir fry beans. If I was currently consuming more calories daily I would also add some healthy carbs to that meal.

1 piece of organic WW toast with walden farms jelly on it and a serving of bcaa. 130 cals and I workout after breakfast.:cry:

The slight increase in water weight you may experience intramuscularly from using creatine mono will not affect your goals of getting plenty lean. In fact if the creatine helps improve your performence/training then it will serve as a positive benefit to your goal of leaning out. I have been at single digit bf% while…

:love: OM NOM NOM NOM

If you're interested, check out (Walden Farms) salad dressing. Its calorie FREE!! but tastes awesome, lots of variety in flavors. No I'm not a walden farms sales rep, but I pimp there products so often I should be.:grumble: Awesome salad dressing recipe by the way.,:smile:

yup, you got it..Just for one day. If your bf is in the single digits you can probably benefit from 2 refeeds per week.. And remember that these extra cals should come from complex carbs..ie sweet potato's, ww pasta/bread, brown rice, oatmeal ect...I am not sure how long you should stay in a caloric defecit before taking a…

Hunger pains are part of a very complex process in your body...It very well may not be mental but rather physiological..depending on your bf percentage you might benefit from a weekly "refeed" A day in which you eat 20-50% more cals above your normal daily caloric intake. And the bulk of these cals come from complex carbs.…

Make sure you get up and stretch out every 30m or so at work. Even go for a quick 5 minute walk up some steps or something. But no less then a good stretch of the muscles and body every 30 minutes. Sitting for prolonged periods of time like at work very well may down regulate the enzyme responsible for the break down of…

Chicken and vegetable stir fry. just chop up chicken and put it on a pan with nothing. Let it brown up. once brown add some water, then taco sauce, hot sauce, kikkoman soy sauce..Let water boil out til all thats left is the chicken chunks and a thick sauce. pour on a plate. sprinkle pepper and stevia powder. sweet and…

Sweet potato fries rule!!

Definitely give it a try April. Its the best!! I can't live without it. At night time for my pre-bed meal. 2 hours or so before I get in to bed I make a bowl of sludge with 2 scoops protein powder and a serving of peanut butter and some water of course. Mix it up and stick it in the freezer. then before bed I relax, unwind…