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Have her look at the stickies to calculate her macros for cutting. She needs to track her food consistantly to know if adjustments are needed. Most people suggest beginners lift full workouts 3 x...

Splenda or Equal

I mix with my cottage cheese "Sludge" & also add it on my protein pancakes. Also like to throw it in my chocolate whey shakes ;)

BMR x moderate activity (1.5) is what I would choose & go from there

If your goal is building muscle then you need to eat above your maintenance calories. If you do cardio then your calories should be even higher

Why are you overtraining twice each day? You need to eat over your "maintenance" calories consistently to gain weight. Work out once a day inside of twice. Is it possible while your deployed to...

I'm also anal about weighing food out exactly. Just do it the same way each time... I always weigh out my meat cooked & never raw & do that consistently!

I agree to gradually increase calories 100 per week. Google "Reverse Dieting" for people coming off a show to get their metabolism back to maintenance. It shows how to increase calories, decrease...

@ 2,300

My favorites: oatmeal, banana, berries, apple, beans, sweet potato, cereal, etc...

Ur right...It's 80% diet. Eat below maintenance to cut & keep lifting heavy!! It takes time. You got it girlie!!

Muscle weighs more than fat :)

Lift WEIGHTS!!!

I take 1 rest day each week. Sometimes I feel like I REALLY need that rest day b/c of soreness & sometimes I feel like I should go to the gym & get in a beast mode workout to feel better ;) And yes...

How much cardio do you do for maintenance for a healthy heart?

Yeah I thought negatives & drop sets were the same thing? Sometimes on my last exercise I go to failure, then keep lowering the weight till I can't do any more reps :)

Right now maintenance is @ 2300, cut on 2,000 & bulk @ 2,600

If your not gaining any weight, then your not eating enough. Do you measure your food or count your calories??

You need to read the stickies to calculate your maintenance calories, then eat few hundred above that to put on muscle. Adding foods like peanut butter, olive oil, whole eggs, whole milk will help...

THanks everybody for the advice!!