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What's the best way to gain muscle without fat?
I know I need to eat more than my TDEE (1900) to gain but by how much? I want to put on 7lbs of weight over a longish period of time and maximise the ratio of muscle to fat gained. What diet and exercise do I need to follow to do this?
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Cut / bulk questions from a beginner - advice needed
I haven't tried this before and would like some advice please. I'm currently around 14% BF and weigh 140 lbs. My goal is 10% BF and gaining small amount of muscle, final weight isn't really an issue. Bruce Lee look is what I'm going for. I feel happy going 14lbs in either direction to achieve it, at 126 lbs I would have a…
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How can I focus on improving my left abs?
My right abs are much stronger and defined than the left side. I do regular crunches, flutter kicks, bicycle crunches, reverse crunches atm but I can feel its the right side that's doing most of the work and only getting even more defined. How can I isolate it so that the left does more work to balance them out? Any video…
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Advice on cutting down from 15% to 10% BF
Can anyone help give some advice on the best way to achieve this? Do you have a certain diet you follow, particular foods you eat? Is it all about cardio to burn the fat? Do you have a set exercise regime? Would love to hear from anyone whose done this or is in the process of reducing their BF %.
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Exercise to target lower abs
As well as walking 1-2 hours a day I do some basic exercises at home when I finish. I've got pretty good upper and lower body but my mid section now needs toning as I've lost a lot of fat from there. The top of my abs feel slightly firmer than lower but it's hard to tell as there's still some excess fat covering them. I…
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Confused about protein shakes - isolate / concentrate ?
In the last few weeks I've started doing press ups with a good amount of ab work (crunches / flutter kicks / Bicycle crunches / Reverse crunches) each day. I've never had a protein drink in my life, but would really like to up my daily protein % which is possibly ~15% (* it's hard to tell as a lot of my diary entries have…
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Only lost 1.5 pounds this week
Iv been losing between 2.5 and 3.5 pounds for the last 5 weeks and now it's dropped to just 1.5. It's not a complaint as I'm glad it's still going down, but not at the rate I expected. I don't think iv eaten particularly well this week (and I know iv have loads of eggs and bacon :p ) but I would have thought it would have…
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Carb / Fat / Protein %?
Does anyone get close to their weekly 55% carb / 30% fat / 15% protein ? Where do these magic %s come from? I always seem to be way over in my carbs, never get close to the fat level, and although get my protein never really feel like iv had that much. Should I eat more good fats, what should I go for to raise this and…
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What's better? Walking then eating or eating then walking
Could be a silly question but does it make any different to how your food is processed? 1. Better to work up an appetite or to walk off some of your food after? 2. Is it the same if I walk between 6-7pm then eat at 7:30pm as it is eating at 6pm and starting walking at 8pm? 3. Is there a cutoff time when you shouldn't eat?…
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Any good breakfast drinks to wake up with? (low sugar)
I'm trying to get out of a habit of having too much sugar in the morning. My usual start mon-fri is: -- house before leaving Expresso (~0 cal) Cranberry & Raspberry juice light - 250ml (12 cal) -- at work Orange juice - 330ml (155 cal) Large banana (~120 cal) Sometimes replacing the banana with a bowl of Honey nut…
