mariobadr Member

Tip 1: Stick your boobies out as you push your hips back (it'll give you the arched back you're looking for) Tip 2: Use a box

Ectomorph :(. "Broscience" or not, all I know is I can eat a lot of food and not gain weight. Feel free to view my diary. I upped my calorie intake by nearly 1000 for the last 2 weeks and recently weighed in at exactly where I was 2 weeks ago... *sigh*

Nice job!

I get the leanfit whey protein isolate from costco in Canada. It's about 36g of protein per scoop, so sometimes you only need to use half a scoop :). The advantage of getting the isolate is it's unflavoured, so I can put it in whatever I want. The other whey protein I saw at costco was all flavoured, which I didn't want.…

Hi! *insert positive support here* :)

I'm not 38, but the workouts can be done even if you've never worked out before, you just might not get much out of them in the beginning. From what I understand, p90 is much more beginner friendly and should be done before p90x. Try that out.

"Toned" means your muscles have the appearance of being flexed (or half-flexed) even when they aren't. For that, I would recommend heavy weights with a low volume of total repetitions (5-8 reps per set, 3-4 sets). Of course, in order to see said tone you'll require a decent body fat %.

+1. This would be a great routine to follow. Don't overdo it the first time through, especially on the squats. Good luck!

Um, what? Where did you read this? In Response to the OP: Where your calories come from do matter. For one, there are a number of vitamins and minerals that come from certain foods that may not come from others. For another, different types of foods will have different satiety levels, so while a 200 calorie chocolate bar…

If it's just soreness I'll go at it again the next day no problem. Make sure you stretch after your workouts, and maybe do some low intensity yoga at night before bed. It really helps. Good luck!

Depends on how intense you do the workouts. From the Insanity forums, I've seen people burning anywhere from 300-700 calories based on their heart rates. Unfortunately I didn't have an HRM when I did Insanity, but those numbers seem reasonable to me.

I sincerely doubt you are burning 2100 calories. Perhaps your heart rate monitor is giving you incorrect calculations? If I run 10 km in an hour I burn close to 700 calories.

The whole point of the p90x diet is to keep your body from "getting comfortable" so that you're less likely to plateau. If you average out the 12 weeks, you're eating just under 2400 calories a day, which is reasonable for a workout looking to build mass for my height/weight (5'9, 146 lb) Personally, I wouldn't do the…

Don't rely too heavily on protein shakes. I personally wouldn't take more than one a day, but that's my preference. The general consensus is the best time to have your protein shake is after the workout. You'll want the shake to be high in protein and sugar (fruits are best). My favourite shake: 1 cup milk (I use 1%) 1…

It also works very well for lifters who don't like protein shakes :)

Well for one, you don't actually need weights to do weights :). You can just use your own body weight. Body weight squats, push ups, etc. can all complement your running quite well. And the best part is, there's a bunch of workouts on youtube that do just this! 15 Minute Full Body Workout…

Your body will just not use it. There have been some studies trying to link excess protein to kidney damage but nothing substantial has come up. In other words, excess protein gets pissed out no problem :) EDIT: Here's a study that shows high protein intake doesn't cause renal damage…

Here's a recent article on the whole weights vs. cardio debate: http://www.womenshealthmag.com/weight-loss/weight-training-tips#ixzz1s3FDBEvP Ignoring all the "jazz" and marketing words, it basically boils down to this: both cardio and weights will help you lose weight. Ideally, you would do a mix of the two. If you really…

24 here, but I'm looking to do the opposite and gain 10 lb :P

Same thing happened to me after my first 10K. It's pain in your "5th metatarsal". If you can avoid walking, do it, otherwise you'll be in a world of hurt. Also invest in shoes with some cushioning. I grabbed a pair of New Balance 890s and I can run now without having to worry :)

You can't minimize a certain area is what they're trying to say. Just keep on going with your better eating habits and cardio. Eventually, your body will target that area on its own.

If you're going to have both, try a P90X-Insanity hybrid workout. It'll give you the cardio you're looking for and a decently toned upper body thanks to all the pull ups :)

This. I have a friend who guarantees me he eats nothing but healthy foods, and not that much. Yet he's at least 30 lb overweight. Your body weight will normalize to the amount of food you give it on average, but it takes time. Track how much you're eating on a typical day and see what you get.

I would replace the abs/butt workouts with cardio workouts. But if you're already at 21.8%, I'm not sure if it would help all that much.

Oh I would never turn down the 'occasional' beer :)

It could be what you're eating. I tend to bloat a little after drinking milk, but it levels out after the day.

It definitely counts. Ever heard the term "empty calories"? Basically you want to maximize nutritional value with the calories you consume. So Veggies will most definitely beat out ice cream, and ice cream will beat out beer.

Well Protein Shakes really aren't food, but if you're just trying to up your net calories then they work very well. Try 1 cup milk, 1 banana, 1 tbsp peanut butter, and 1 scoop of protein. Blend and drink. Should be over 400 calories and it goes down easy :)