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Lateral DB Raises
Military Press
Smith Shrugs
Smith Upright Rows
Bent over DB Row
Cable Reverse flies (is that what this is called?)
Wide grip lat pulldowns...

HAHA LOVED reading these posts! You guys (and gals) are seriously awesome

AWESOME MY DUDE! I started at almost the exact same place you did! I was over 300 pounds and now I'm down in the 280's! Can't wait to get to my goal. I've started lifting and find it addictive! ...

The problem with these sticky things is that they assume you already know the difference between healthy food and not healthy...what your body needs and what it doesn't...then if you ask a question...

YAY! So glad to find this. I'm new here and made mention in another thread that I was gay and got HATE MAIL and people left negative feedback for me taking me almost 2,000 in the negative! lol ...

Hey man! New and learning new things here too welcome aboard and hope I can help someday!

Do a youtube search for hodgetwins abs...Great info PLUS they're funny! search: Six Pack Abs Workout w/ Hodgetwins

That seriously made me LOL - TOTALLY new way of looking at it bro!

WOW! Gay hate mail and negative CP from people on here being gay. Posting a thread mentioning being gay and got almost 2,000 negative cp with messages saying things like FU** off F*g...F*gs are...

Case in point on the snarky comments

I am SO GLAD that I'm not the only one with issues sitting to take a dump the day after legs! LOL

The crazy thing is that I raise grass fed/pastured chickens and collect the eggs to give to friends HAHA HATE eggs! But I can tolerate whites so I bought the egg whites from Wally World instead...

SO awesome to read your story! I'm 35 and started trying to lose weight at 310lbs...I'm currently down to 288. I know what you mean about snarky comments too! Many people seem to think their way...

Honestly - I just don't LIKE egg yolks. I only bought the egg whites to put some protein in my diet. So screw that, I'm not eating something I find nasty lol sorry guys.

OK KIDS! So I went extreme shopping today haha bought some good whole wheat bread...cheese, deli sliced turkey...bought some sugar free jelly & peanut butter...egg whites and some nuts etc. My...

Ok - I read that and did some more research and I feel like I have a basic understanding now. Thanks everyone! I still think I'm going to keep my fats lower than the .5g of fat per pound of body...

I haven't the slightest idea what the difference in fats is - so yeah, that's probably A LOT of the reason I think it's high...that's what I'm asking for help on here

[QUOTE=boo99;1346251601]simplified

1g/lbs protein
.5g/lbs fat

use LBM/targeted weight being you are 290lbs

rest carbs or preference of macros

Gotta say - 100g of fat sounds REALLY high!

This is my hang-up What the hell should I eat? I'm losing weight (down to 290 from 310) and have started following some "bodybuilding" workout routines. I REALLY REALLY enjoy bodybuilding type...

This is awesome NOW for my hang-up What the hell should I eat? I'm losing weight (down to 290 from 310) and have started following some "bodybuilding" workout routines. I REALLY REALLY enjoy...