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Simple:
Lift Heavy
Eat at a Deficit
Repeat

when you eat at a deficit your muscles will show more.
when you lift, you will make your muscles more defined.
You will get the results you want.

Every other day.
Your body needs to rest and recover

Just bulk, don't cut.
You will be o.k give it some time. Skin is elastic, just give it some time.

Drop your Calorie intake by 500.

I'm with Shafedude, there are somethings that are meant to be kept to your self.
Just tell your friend you have been busy.
and when he starts to see a difference, then let him in on it.

Don't worry, we all get demotivated from time to time. Its normall.
my motovation comes from all the successfull stories out there.
The bigger the lose, the bigger of the transformation, the more...

GREAT JOB!!!
I hope to have the same success as you!!!

How do you guys find the Motovation to stick with the programs day in and day out.
How do you stick with it, either known you do not see the results for 5 weeks at a time.
How do you sitck...

I have a confession.

I HATE WATER WEIGHT!!!!!!!!!
I HATE Water Weight Gain!!!!!!!

That is all...

You could start eating apples and veggies.

Have her walk 3X a day for 10min, every other day

Part of calories in vs calories out equation

How much/many Calories can you/do you normally burn when using weights for 50min 10min is for warm up/cooldowns or changing weights or just pauses for 60sec ( give or take)

I am trying to do my best to read as much info as I can. and I have gotten to a point where its now overload.
I am 220lbs trying to lose upto 40lbs. It was going well up until recently when weight...

Thanks for the reply back.
Its not the same diet..
My impression from skimming the article was that your just adding 3 apples to your daily meals...

Hi..
I have quick question that I wanted to post. A friend of mine sent an article about about a diet that contained 3 apples a day. The article says one can loose "1 percent body fat in one...

Here's the scoop.
I'm 5'9 at 216. I started at 250
I got the info from here
menshealth.com/mhlists/sculpt_rock_hard_abs/Calculate_Your_Calories.php

Mens health had a formula of how much of...

When people talk about High Protein and low carb diet,
what exactly is meant by low carbs?
for my diet I am targeting 50 grams of Carbs..
I got that from Mens Health.com
should I be trying for...

when doing an exercise with any weight what is the difference with the following

1 set of 24 reps
Vs
3 sets of 8 reps
vs
1 set of 8 reps
1 set of 4 reps
1 set of 12 reps.

did not know that..
thank you.