ahmadfahmy Member

Fiber One

brown rice

your macros seem messed up...35f + 333c + 200p does not equal 3160 calories... also, 35g of fat a day is TOO low.

if you do 50 crunches without a break, then its 1 set of 50 reps. If you took a break after 25 reps, it would be 2 sets of 25...etc

Its just like any other strength training program, except progression is much slower so there is a lower chance of stalling out. If you're new to lifting, you might want to try a linear progression program first and then switch to 5/3/1 once you stall.

its normal for the scale to fluctuate at least 5 lbs..there are so many factors that influence your total body weight (eg: hydration, time of day..etc) you're better off monitoring your bodyfat % to assess your progress.

coconut oil, almond butter, whole milk, cheese, eggs, avocados, beef, salmon.

after work..usually around 7-8pm

Entire Wu Tang Clan discography (including all of their solo albums) Tribe Called Quest MF DOOM Big L Bathory Dark Throne Bad Brains Misfits Buzzcocks Dead Kennedys Toxic Holocaust DRI basically thrash metal/ punk/ and hip hop

sriracha or cinnamon+splenda

whoa..i weigh 145 and eat twice as much as you and i'm still cutting...you need to EAT ALOT MORE.

HEAVY shrugs, hammer curls, and pull ups using a strap/towel grip...here is a vid explaining how to do em: http://www.youtube.com/watch?v=3o6up7-RK1o

Im still using 5/3/1 BBB template and i finally broke through my plateau. I changed a few things: 1. Changed my assistance work to high rep rowing movements, high rep lat pull downs, and chest flys (before i was just doing flat bench, incline dumbbell and pulldowns/rows) 2. Learn to unrack the bar without losing my form…

I'd go with Dymatize over ON every time.

if by healthy you mean unprocessed..then no, it is not more expensive. you can eat healthy on a college student's budget. you might have to sacrifice some variety and taste but it can be done.

your best bet is to find a trainer from a training facility not a commercial gym. most trainers at these training facilities either compete in the sport or have done so in the past.

as long as you stay in a caloric deficit, you'll be ok.

I've used IF and lost more weight than i've done with any other protocol. It works you just need to do it right and stick to it (its going to SUCK in the beginning)....

rest days ~100, workout days ~300+

2 weeks ago..its good every once in a while

you cant get fat overnight. dont try to over compensate by fasting..just go back to your regular routine the next day. if youre in this for the long haul, this is going to happen MANY times and you have to learn how to handle it.

it doesnt matter, just eat at a caloric deficit. a high fat low carb diet is extremely hard to stick to in the long run (speaking from experience - 12months of a high fat high protein diet). the only thing you will notice different when you go low carb is water loss your first couple weeks (low carb diets are natual…

do lat pulldowns..go as heavy as you can and do as many sets as possible (if you cant do many reps then do alot of sets..like 10 sets of 5) give yourself 5min rest between each set.

loading and cycling is not necessary..just take 2.5-5g a day

I usually like to listen to something just to tune everything else out around me..i use IE2 earbuds as those are the only things i've found that will stay in my ear while im active..the sound quality is a little lacking for the price though.

The one with a 'slider' is a smith machine. while it is safer, it doesnt not allow you to practice your form and build stabalizers (both are key in strength training). most beginner strength training programs have you start off with an empty barbell and just practice the lifting movements. if you start with a smith machine…

I use a wide grip (ring finger on the ring of the barbell) and i bring it down to chin level then extend to lock out. you should not have to go any lower than that (at least on wide grip). going from eye level to lockout is only a half rep.

First step is to get cleared by your doctor to start a strength training program.

how many extra calories are you eating once you go on maintenance?

If theyre few and far between you should be alright (like once a month maybe)