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OK i'm going to throw this out there. I could really use some input.

I'm 16 years old (girl) and I was overweight as a young kid up until I was 14. Between the ages of 14 and 15 I found this site...

How 'bout cooking in bulk on the weekend (or whenever possible) So you have meals for the whole week you can just heat up (Chicken, brown rice etc)

18% I'm at about 21-22% right now

I use NOW ultra omega-3 fish oil tablets, but just regular Optimum is good also. I also use Barlean's flaxseed oil. As for food, walnuts, almonds, natural peanut butter, olive oil, avocados, salmon,...

Do you mean food or supplements?

I read it out of curiosity, and most of the infomation on training was good (intensity etc.) But, she bases the entire nutrition plan on what ytpe of "Oxodizer" you are (slow, balanced, fast) and...

thedailyplate.com is great also.

ON natural whey tastes great IMO.

When I was about 40 lbs overweight I had about a 1000 calorie deficit a day for about 7 months and lost all 40 lbs. Since June I have gained about 10 lbs of LBM and I plan to cut again at a 500 cal...

Yor BMR is 1950. You should be consuming 500 less than your maintenance, which is not your BMR. You should find your maintenance calories and subtract 500. That's how much you should eat.


Your...

Great, thanks.

During a cut, shoud I change my routine from a 2 day split to a three day split to add an extra recovery day for each group of muscles while my calories are reduced?

If you don't have any pre-existing conditions you should be fine.

Thanks for posting that conversation. My next question was going to be about deficiancies but you already answered it.

Sure i'll give you my diet. The foods I eat are:

Oats
1% milk
Unsalted almonds
Unsalted natural peanut butter
Whole wheat bread
No salt added cottage cheese
lentils
Eggs

I know many people are concerned about eating too much sodium, but what about not enough? I only eat about 800-1200mgs of sodium a day. I don't go out of my way to avoid it really, just the foods...

Never.

x2 both are great.

Why don't you just eat breakfast when you get up? After, have a post workout meal, then eat normal the rest of the day.

I have pretty much the exact same stats as you - 5'5", hangin' around 133-135. I've been eating maintenance calories for my goal weight. It takes a little more time but preserves a lot more muscle...