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Leucine
I take my bcaa's on gym days but should I be having them on rest days too? I'm a vegan and read that plant based eaters when build muscle could be missing out.
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Progressive Weight Lifting
Progressivly adding weight to your lift sounds easy... but if you're me and you struggle to do this what do you do? I read that you should be adding 10 pounds every session. Please tell me this is off!!!
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Hungry Bunny!
I lift 4 times a week, progressing heavier a little at a time but I'm getting hungrier! I'm hitting macros nicely everyday but now thinking of eating a 5th meal/snack as my body is telling me too. I've upped my goal/macro to 1870 and that's on a non lifting day. I'm 160cms and 115 measly pounds. How and when do I stop…
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Stressed with Macros
Newly vegan and worrying over macros and finding I'm thinking about food planning almost every minute of the day. I have been making prep for a while now and there are 3 in my family but they eat differently to me. This is all a bit much, I don't want to look like Hulk Hogan...good job as I'm female :D but some toned…
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Vegan Diet
I'm a newly fledged vegan and need some idea of how to go about this in conjunction with lifting. So I eat pretty high protein in the form of beans, lentils, tofu and pea protein powder. Carbs come from veg and other sources such as a wrap or bread. I can see how my carb intake can shoot through the roof if I'm not…
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On step forwards, several steps back
I'm always ill. I had a virus at Christmas for 4 weeks and now I have a cold. 5 months ago I had my gallbladder removed, for 10 years I had Post Viral Fatigue. I love going to the gym after the 10 years of being sofa bound but I feel like I'm on a yo-yo. I weight train and go when I can but my appetite is up and down. I…
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No idea what to do!!
I'm new to weightlifting, around a few months. I started on the resistance machines with almost immediate beginners gains. I'm female, 5 foot 3 inches and weight 117 pounds. I did start off at 119 pounds but have lost 2 pounds. I go to the gym 4 days a week and include 10 minutes of rowing before lifting and twice a week…
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Mojo got up and gone
It snowed, paths all icy Clients cancelled, no paid work Appetite gone Gains are shrinking ...life has no meaning ;)
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Sick after lifting
Got through some of my new routine today and immediately felt really poorly. On the Smith Machine, 20 kg, squats and lunges then step Bulgarian Split Squats and band/weighted step sit squats before calling it a day. Headache and nausea, impending menstruation and a lack of strength in my lower body completely battered me.…
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Too early to bulk?
I've read that very new weightlifters, like myself, should wait a few months before bulking due to newbie gains. I have seen a change in muscle tone but I've lost 2 pounds and weigh 117 currently by just using machines and a few free weights. I am currently using a few new routines where I'm squatting, lunging etc using…
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Nutrition Pie Chart
My macros are 40,30,30 and the pie chart so far today shows 57% carbs. Is this 57% so far consumed? How can I change this to show how much is remaining instead.
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Gaining and lack of appetite
So I feel pretty crap right now with nausea and all that goes with PMS, period looming in a week. Normally I would have eaten the entire contents of the fridge and cupboards by now but not this month. This is a perimenopausal change in me where eating patterns are changing. I'm giving it some hammer in the gym 4 days a…
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Look at my food diary!
I can eat protein really really well without trying, it's the calorie intake I struggle with and wondered if anyone can take a look at my diary. Giving me some tips on how I can make it more balanced throughout the day? I can easily eat breakfast, lunch and dinner with 400 cals left at 8pm. This is no good for my…
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Macro count category?
I'm doing 45 mins HIIT 3 times per week. I weigh 119 pounds, 41 years of age, small build. I would like to build muscle but I'm doing HIIT first to gain strength & reduce fat loss before lifting heavier weights. Do I calculate macros in weight loss, weight stability or weight gain?
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Chicken Pesto Pasta
1 cup whole wheat pasta, 4oz chicken, steamed courgette, 1 teaspoon pesto, topped with 1 Laughing Cow very light cheese triangle.
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Avocado Toast
1/2 avocado/lemon/pepper on seven seed toast, 2 sliced cherry tomatoes & topped with 2 rashers smoked turkey bacon.
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Turkey Egg Scramble
4oz turkey steak, sauteed with cooked baby potatoes & cougette, spinach, garlic powder & Italian seasoning. Scrambled 1/4 cup egg whites and 1 whole egg. With a little reduced sugar/salt tomato ketchup.
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Working out goals?
I'm a 5ft 3" female, weighing 126 pounds and my goal says to maintain this weight with a lightly active lifestyle I need 1690 cals per day. When I go back to work as a massage therapist my goal changes on this system to be just under 2000 cals! How on earth do I eat so many calories to provide gains & stay at the same…
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Breakfast Protein Muffins
2 warm oat/ banana/cinnamon protein muffins, 1/4 cup low fat yoghurt & 1 tablespoon berry compote.
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Chicken Dinner
One for tonight, one for tomorrow so a very tiny prep! 4oz roast chicken butterfly breast with garlic powder & Italian seasoning, 1/2 cup basmati race, stirfried red bell pepper/courgette/spinach with a low fat minted lemon yoghurt dressing.
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Chicken Dinner Prep
4oz Roast chicken with garlic powder & Italian seasoning , 1/4 cup brown rice & 50g sauteed peppers/green beans. One for dinner and three for the rest of the week.
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Oops
Oh dear, posted in the wrong place
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Easy Gains Lunch
Turkey scramble is basically 4oz turkey steak, 1/4 red bell pepper, handful of spinach cooked in 1 teaspoon olive oil. Add 1/4 cup egg whites and 1 whole egg and scramble. Add black pepper...all done
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Meal Prep Newbie
Ok, it's a small amount I know, with one dinner and two in tubs in the fridge but I feel like on on my journey. This is 4oz salmon, 100g baked sweet potato with 1 teaspoon English salted butter, lettuce/spinach/red pepper salad with two tablespoons low fat, fresh minty lemon Greek style yogurt dressing. The salmon has…
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Overnight Oats
I have this most mornings, make it in 5 minutes the night before. 1/2 cup rolled oats, 1/2 cup oat milk, drop of vanilla, 1 tablespoon chia, 1/2 banana chopped. Topped with 1 tablespoon of homemade berry compote. 3 cups frozen berries, 3 tablespoons orange juice, 2 tablespoons honey, cinnamon. Cook down, mash a little and…
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Mental Health & Fitness
I started my fitness journey last August (2016) after suffering from Post Viral Fatigue for 10 years. A few days before my 41st birthday I joined my local gym and started on the bike, rowing, running & isolation machines to build some strength. My new programme is geared towards gains/cardio. I go 3 times per week and do…
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Eating enough
Nope, no where near eating enough according to the stats given everyday. After having an extra 'before gym' protein shake I'm out of the 'red zone' alert given by the programme for not eating enough for today. I don't deny myself any food, my appetite isn't brilliant and therefore I suppose I can't get enough calories...…
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How much Protein?
Hello, I actually don't want to lose weight, when I get my gains...it's going to take some time...I'm going to be eating more but of the correct food types. Will this app allow me to override the fact that it's more geared towards weight loss? I also thought that this app would help me out with working out how much protein…
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New & slightly confused!
Hello, I've just upped my gym goals and have added some new exercises. I started push ups (everyone knows these) but when I go to input plank, kettle bells and TRX suspension the search has no idea what I mean? I find that quite strange that kettles have no section? I suppose I could add in a 6kg dumbbell as a straight…
