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Huge debates here on wether or not u can lose weight and gain muscle at the same time! Im of the thinking u cant.

B white is right imo, dont bother with the sups. the best thing u can do is eat...

I dont do anything when i feel like I have a cold, im a wimp I know :p

Stickies!

I eat chick peas, eggs and veg when im skint..

I only weigh once a week, water retention after cheat meal generally effects me for 5 days!
Maybe its alot of sodium in your diet?

Whats your diet and routine?

Hi guys, been a while since I posted here. I am trying to lose a few pounds again, so im hitting the gym.

Problem is I have a bad shoulder and cant lift anything uperbody. :(

Considering spot...

It really took you 1 year to be able to run 5 km? :confused:

18% sounds about right,

I hear ya. :(
I felt like that in April after 11 months of dieting and exercise.

I took 3 months off, I still watched what I ate, but wasnt obsesive about it.

I think the mistake I made is...

LMAO.. The pair of u need to behave! :D

Where is Tanizaki to throw some fuel to the flames :p

On mondays I am generally 6 lbs heavier than I was Sat morning. Due to my cheat meal and beers...throughout the day u can gain alot of weight. One time I didnt **** for like 4 days and I weighed alot...

I think it is one of the first places she will lose fat...

TY :)

Had an extended break, it was needed. Back on it now. Hope you two sort out your differences :D

Looks fine, Like CarlH said, u dont need all the shakes... You could have some veggies and rice at lunch maybe, that might help fill you.

The shake before bed isnt needed, if u must, have a...

Hai guise :) Ive been gone a while.. Not bestest of friends anymore? Whats happened. :D

sorry Op, no hijack intended.

If you are 6'1 and 138 lbs u might want to consider bulking before u cut. It will make it alot easier

I eat when ever I am hungry. Sometimes its 4 meals a day, sometimes 7. So long as total calories and macros are met it doesnt matter.

Squats will help u with everything!

Count it as your cheat. I drink once a week. Its fine.

LOL, no I wasnt joking! :D

Ok, we will asses it on Monday, maybe only going up by 25% a week untill she gets the right weight.

I dont know if she genuinly finds it heavy u she is worried. Today...