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strange, as i used to eat close to bed time with no effect on my sleep either.

you could be right. in google searching insomnia it states how for best sleep you shouldn't eat 3 hours before sleep. in my case i think i've been eating maybe an hour before sleep? it's never the...

No, I'm up to 165 lbs now. so I want to cut back down to 145 lbs (i'm only 5'8). i haven't been able to train properly over these past 2 years due to my injury, but i'm slowly getting back to...

thanks. I did get a bunch of bloodwork done last month before I changed my diet (testosterone, thyroid, am cortisol, cholesterol)

For example:
Testosterone: 400 ng/dl - i read that average...

hey all

-5'8, 165lbs, skinny fat.
-went from 190 lbs of obesity to approx 150 lbs (using iifym and a bodymedia calorie tracker). That was a 2 year period from summer 2010 to summer 2012. i...

fair enough, makes sense.



the doc had me wanting to go see a plastic surgeon for a consult to see where i really stand, but i'll take your guys advice first and go from there.

hey guys
following the rules of fat loss learned from this forum, i went from 190 down to my lowest of 147ish (which is when these pics were taken). I know i need to bulk on a LOT of muscle, but I...

really good read, especially for someone in my position. did it answer my questions? lol, not sure.

i've been told a good start for someone is to start with something like SS to get your...

good thread for me to read.

i had cut down to 145 lbs (at 5'8) and even though i still had a lot of fat on my body, i thought i'd try a few month bulk starting July 1st. first month was pretty...

the dreaded "g" word! lol. yah i thought i had it as well, but i believe its just fat, because i dont feel any hard lumps behind my nipples. i got those ****ty fat storage genetics i guess and it...

hey guys

so im in the crappy position of being in the skinny fat area. though i'm very proud of myself for going from 190 to 145. however my body is still not want i want it to be, and i know...

its probably different in the States, but here in Canada there it does not list the grams on my Bryers ice cream. all it says is serving size of 1/2 cup (125ml)

just to double check (because i eat Bryers ice cream nearly everynight). on the label it says 1/2 cup = 150 calories. scale weight wise, 1/2 cup of ice cream is = 68 grams weight, correct?

i just took a quick look at the stickies and it does mention using a multiplying factor of your body weight to get maintenence. I've pasted it here for you:

The simplest method is to base your...

how do you find your results are with this? any difference compared to consistantly eating at 10-20% surplus 7 days a week?

you listed yourself at 65kgs = 143 lbs. i've seen many people recommend multiplying your bodyweight (lbs) x 15 to get your maintenance. in your case that would be 2145. add 10 to 20% to that #...

lol i dont think i'll be giving it a try. i'm too scared of becoming the fat mess i was before i joined this forum.



is Micro's something i should be watching/calculating? i've never paid...

so what you're saying is if i'm eating at a 1500 cal surplus, only part of those calories are going to growing muscle, while the rest are going to fat. best to keep a smaller surplus on a daily...

to all the bulking experts....
if you've calculated that you should bulk at +400 over maintenence, does it matter if you eat 7 days a week at +400
or
5 days a week at maintenence and 2 days a week...

i dont mean just eat 1100 calories. what i mean was i've already eaten 1600 cals to hit my protein and fat goals. THEN, add an additional 1100 cals from ice cream or cheetos to hit my final goal...