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Soreness is good...

Wear shirts with no sleeves during workout. Most of the time it's do to sweat, aggitation, or dry skin.

Black Beans - Good source of fiber (I eat 1 cup a serving about 2 to 3 times a week)

Black Beans
Serving size: 1/2 cup (130g)

Amount Per Serving:
Calories 100
Calories from Fat 5

%...

I watched a documentary on prisons a while back and they showed some weight lifting competitions and the intensity was very extreme! It's was like 20 900lbs gorrilla's screaming at each other! Plus...

Handfull of Almonds (12-15) - Calorie Dense and a nice source of the good fats.

Note: If your not used to taking in Olive oil it might give you the runs....:(

Drop a shake or two and add some food. This will help you gain and add calories to your diet because your liquid diet is not helping you. :)

That a chicks diet and your probably starving instead of cutting. Just a quick glance it's less that 1800 calories and that's not good. You might want to bulk and build some muscle and then cut to...

Unsalted almonds are your best friend.... :)

Just to add...

If you guys like the hot stuff (wasbi pffft) try the spicy yellow mustard. Most nice sushi places have it and wow does it kick! I'm not sure of the name they call it, but if you...

cold water - (warm water shakes tastes like crap)

I would lose the rice and add yoguart or cottage cheese.

Brad Pitt only weighed 150lbs in fight club and he probably was on a girls workout. :)

Since this is your first post I will try to be more helpfull...
If you want to look like he did in the...

LOL.... Good one

Hang in there! Just look at this way... All of the people in your office that are eating that stuff are fat, unhappy, and want to be ripped. That's what I think when all the peeps are chowing down...

I eat salmon twice a week and currently have 8% bodyfat after cutting. Count your calories and get the good fats/protein from fish it's not going to slow you down.

I actually stay away from the "carb countdown" because it has saturated fat. The "lite 85" sugar is from the fruit and the sweetner is Splenda, so I will let you make the call on which one to get.
...

Bluebunny "Lite 85" w/splenda is what I buy.... Good stuff

Here is a pic: http://www.bluebunny.com/images/product/thumbs/607824.gif

Nutrition Facts
Serving Size 6 Oz. Cup (170g)
Servings...

It looks like you trainer is trying to speed up your metabolism. You must of been only eating 2 or 3 times a day before?

My advise would to be at least eat 5 or 6 times a day and to start...

I do Subway as well...

I usually get the whole wheat wrap with double turkey and ham. Then add a chicken breast and some spicy mustard. I call it the protein wrap basically no carbs and lots of...

Don't eat them twice a day for sure. At least find another snack... almonds, oatmeal, and etc.