Search:

Don't know how much you exercise, but generally for a moderately active person the activity factor would be 1.55, not 1.3, so you might be a bit low. :)

Yep the rice & bread gotta go! Use vegetables, and low glycemic load fruits instead! Also, If you absolutely must drink milk, go no higher than 1% fat. :)

Yep sugar is bad! Fruit is good! Use low glycemic load fruits: grapes, cherries, cantelope, plums, in small quntities throughout the day. These will not spike insulin like nastie'ol sugar, so they...

Excess goes to fat. Generally space your meals 3 hours apart.

I don't use the hooks, for that very reason. Just set the bar on the side rails, and do your lift from there. Those hooks are a waste!

Get a 7' bar with 800 lbs capacity for safety. :)

Go tell them you screwed up! At least it will all be out in the open. They might respect you for doing so, and invite you to try again next year.

There's nothing wrong with soccer - don't believe anyone who says otherwise.

Your maintenance cals now are about 2235/day. If you are cutting you need to drop 700-800, so eat at about 1535-1635. 1235 would be your absolute lowest, but probably too low. You need to get some...

I would think some fruits with low glycemic load would give you the variety, and are quite tasty. You still have to eat in small amount, and count every calorie, but grapes, cherries, cantelope,...

Yep, your maintenance is 2540. You could try adding 700 to bulk, going to 3240. You'll gain.

Yeh - looks like your maintenance is about 3385/day. 100 carbs is fine. Keep your fat to 15-20% of total daily calories. Every 4th day you could add a few hundred calories and double your carbs. ...

It's better to not have fat pre-workout, so I would eliminate the peanut butter before the workout, and have it after the workout. The rest looks fine!

Your maintenance cals are 2857/day. For cutting you can deficit by 600-1000 cals/day max, so you minimum dailys cals would be 1857. I would personally bump it up a bit, as your body will probably...

Your maintenance is 2993 cals/day. For cutting you can go 600-1000 max less than this. No lower than 1993 for you. Yes, you
will poop a little less. Be sure you are getting at least 600 mg...

Your maintenance would be 3195 if moderately active. The BMR you are indicating is what you would burn laying in bed all day. I doubt you do that! For cutting, try deducting 500 from 3195, which...

Your maintenance calories would be 3773/day. To cut, try going to 3173/day to start. You can't get too much protein unless you have bad kidneys. Usually you need lots of extra protein to make up...

Buy chicken breast in a can, packed in water at Costco or Sams. Best stuff there is!

Yes - they are packed with sugar, and yes, they will make you fat! Just drink more calories of regular whey protein to get cleaner calories.

Forget the soy, or start shopping for a Bra. :) Mix your Whey protein with water. That'll work!!