domdoan

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need advice, just PM me.

dont eat dense foods like nuts, mayonaise, fat steaks, or deep fried foods, chips. find foods that have 0-4g of fat per serving with more grams of carbs and protein. 1g of fat = 9 calories 1g of carb = 4 calories 1g of protein = 4 calories. in reality, you can eat more carbs and protein because they are half the calories…

just do it by intensity levels. if you workout 10 minutes of body weight squats and have a heart rate of 120-135 beats, then just estimate 70-110 calories.

have a deload week every three weeks. sounds like you need one now. (deload=1/2 your workout with 1/2 the resistance) cool down your cns, because it is shot. plus up the calories. dont break down you metabolism.

Yeah, you should feel awesome during a weight loss, not depleted and stressed. I think I can speak for the most of us, we rather lose .5 lbs a week eating a lot of food rather than 2lbs and feel like crap eating nothing and exercising for the whole day.

after thinking about the number of people that drinks liters of soda everyday...i dont see your addiction to fruit a big problem. but like i said, slow digesting carbs will keep you satisfied through the day.

+1 on the argue against competitions. pacing is the best bet. i rather not stress out and under eat.

cholesterol problems arrive when you eat a lot of whole eggs. fruit is awesome and i count them in my carb macros. eating too many fruits can possibly make you hungry through out the day because it is a fast digesting carb. you need to balance your slow digesting carbs like brown rice or sweet potatoes with your fast…

there is nothing fit about walking at 5mph. there isn't much point. mine as well improve your running times.

everybody aint the same. record your weight one day. eat and record macros and calories for one week. if your weight stayed the same, then thats your maintenance caloric intake. then go on a 200-500 calorie deficit by dieting or exercising.

protein shakes. 50-80 cents per serving. meal replacement on the go. other than that, there are carb conscious protein bars. food products: yves meatless hotdogs, soy baloney, or can of tuna

by experience, I went on a huge calorie deficit and damaged my metabolism. huge deficit to get from 200 to 167lbs. now i am at 191 and repairing my metabolism. i went from 60g of carbs to 205g of carbs and now im losing weight. repair it, then lose as slow as possible. you will get better results.

you might of ruined your metabolism. damaged metabolism. you should repair it before you start losing weight again. try increasing 5g of your carb macros each week. take a break off of your weight loss goals.

college grove

just make sure you meet you fiber, protein, carbs, and fats. sweet potatoes, broccoli, whole grain products

yeah, poly and monoun fats are good. saturated keep limited. trans stay away. 3/4 cup of rice vs 1/4 almonds? I rather have cup of rice. more food but same calorie count. body naturally burns carbs before fats.

start by dropping 5% of each macros: protein, carbs, and fats. then keep tract of sodium levels. (2500 max) then you will see more accurate weight loss. dont do too much cardio. 35 mins liis max or 15 hiit max try to get stronger as you lose weight or keep strength couple tips, hope they work.

great job!

one month shreds dont work unless you a couple percent off being shredded. stick with heaviest weights.

yeah....buffets dont feel right. its all wrong after exiting the doors.

yup. how are them refeed days? they working well? How long have you been on it? I have doing carb cycling but thinking about one refeed day per week

sure you can get strong with dumbells. higher volume training will be key. you really isolate muscles when doing dumbell exercises so keep the weight at a comfortable level. mix up both strength and hypertrophy workouts. ex. dumbell deadlifts strength 5 sets of 5 reps (all heavy) ex,. dumbell bicep curls hypertrophy set #1…

crossfit? maybe a couple sets of berpes and then sprints. (6) rounds. with rests in between? be clever. mix it up

count calories. dont believe in the low carb diet hype. count your calories and subtract a couple hundred after you figure out your basic metabolic rate. eat more, walk intensely more.

600 is probably my max too. it just doesnt feel right after 600 hahahah

height - 5'9 Heaviest: 250lbs Lightest: 167lbs Current: 191lbs bf:15+% My goal is to be in the single digit fat percentages at least one point in my life. Build muscle and see some striations. And be a strong strong strong man!

shirataka noodles - 1 serving only has 20 cals. the whole bag of noodles has 40 cals. (like spaghetti noodles) jello - serving size has 4 calories i think. whole box has 40 cals. (all protein) if you want to eat more, just do more low intensity cardio.

Make sure you accurately estimate your BMR. Reduce your carb grams to 80g or less. Increase your protein grams. (with fish and chicken) Increase your intensity during cardio and weight training. Custom intervals is the way to go. (4 mins. walking/ 4 mins sprinting for atleast 30mins) (keep Heart beat at (180-age)*.75) Do…