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I have a (not too horrible) herniation and a bit of damage somewhere in the l4-l5-s1 region, happened about a year and a half ago, by way of hard and dumb training... countless back extensions with...

I have a lumbar disc herniation (l4-l5-s1 issues) about 1.5yrs old now. Have worked out hard in other ways but not much in the way of strength training and it's starting to show :< . Is there any...

I'll try to keep this short. Knee injury bout a year ago, been laying low and taking it easy, some electrotherapy and occasional biking. The outer part of my left knee had a minor tear, not enough to...

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Pretty straightforward and intuitive indeed :P Just thought there's a better and lesser way to go at it , thought I'd ask around.

Would appreciate a link to or some actual pointers about some good ways to improve flexibility for kickboxing (or generally, either way, just that I started kickboxing recently, as I mentioned in...

Hello again to all bb.com forum ppl, haven't posted here in a while.

I recently started going to a kickboxing gym to learn the sport. I'm basically getting 5 days a week of good hard training -...

I don't have any pics 3+ years back that would show the nature of the 'before'. I have some older ones along the way though, but still they're not good viewing material. I'm just glad I'm where I am...

Hair matters left aside , it was a decent cut in the end right ? Now that I took these 'after' pics today there seems to be a very visible difference. I mean considering that I didn't stick to the...

pics are somewhere almost 3 months apart. Not very consistent or wise on nutrition this past few months, but kept it intense in the gym / basketball / various cardio workouts.

Also, since I've...

Most of the are useless. If you want a half decent estimate for your BMR , google the Katch-McArdle formula. You need to at least estimate your bodyfat, but it's the best out there.

Don't eat less than 1200 cals . And I also believe you don't need more than 100 grams of protein a day at most.

18-19 ish I'd guess

In my experience drinking hasn't hindered my fat loss so far, and I mean getting properly drunk not going out for a beer :)
Either way, make sure you eat fewer cals on the day you drink, and focus...

Your starting an interesting journey so I'll keep the advice short and clear :

1. don't overcomplicate and rush things : you don't need to change your entire diet and lifestyle again at once, it's...

You'll have to lower your calorie intake slightly then. Calculating your maintenance cals is always an estimate, what is happening in real life is always a better example.

Yeah do check out that link please.

And also remember that "salad" means whatever you want to make of it. You need balanced meals high in protein so you can always make a 'salad' with various...

Scrambling them doesn't do anything bad to them and grats on not fearing the whole egg. We need some good sources of cholesterol in your diet for a number of things, including proper testosterone...

I agree that one of the most important things you need to consider when you're really out of shape and want to start making changes is to take small steps and never over-complicate it all or try to...