Overheating vegetables do cause certain nutrients to break down and become unavailable. Steaming them, if you prefer cooked veggies, is the best method, as long as they are not over steamed....
All personal preference. I used to wake up at around 3:30AM so I can eat then workout around 5:30 so the food is digested. Now I workout on an empty stomach so I get a stronger kick from my...
Caloric maintenance is pretty much the amount of calories your body needs to "maintain" your current weight. Your maintenance is variable depending on your lifestyle, weight, height, BF %, genetics,...
Ahh alright I'm understanding it better now. I'll go at it for a couple months and post progress pictures soon! Thanks again for all the help! I've learned a lott
If you're on the average/lean you should be getting at LEAST .45 grams per lb of total body weight. If you have an above average body type then you would have a little less (Forum>Nutrition>Sticky:...
Starting off with quite the deficit! I would definitely increase the fat intake like everyone else is saying. Maybe eat your fruits with a little bit of PB or almond butter or drizzle your chicken...
I'm gonna reconstruct my entire workout routine! These last 2 months I've done my exercises by increasing the weight each set till I could only rep about 4. Definitely gained strength but not too...
Yea i definitely need to work on my traps. Right now i deadlift 305 1x, squat 295 4x, and dumbbell press 100's 4x. I definitely want to gain a little bit more size but at the same time keep lowering...
Agreed. Throw in some more dark green veggies like broccoli! You don't want to rely on a multivitamin. Broccoli is packed with fiber, calcium, and has a little bit of protein so its perfect. And its...
My maintenance at the moment is roughly 2394. i eat ~175g protein, ~75g fat, and the rest in carbs to hit a -500 cal deficit.
It'll look something like...
On my 2 month cut i was able to drop quite a bit of weight and BF from just diet and lifting heavy. I ate 1-1.25g of protein per lb body weight (150-175 grams). Got in around 70g of fats and the rest...
Thanks for the advice! I'll probably reduce my calorie deficit from 20% back to 10% and start lifting heavy. I haven't done any cardio yet but it looks like I better start lol :P
Started at 155 lbs in January and now I'm currently at 144 lbs.
I think I may have plateaued for the month of February. Any advice on how to lose that little bit of fat left? And/or an estimate of...
Beans are high in fiber and protein so its a perfect thing to eat. I enjoy peruano beans but they are a tad bit more expensive than other beans. I soak the beans overnight, rinse them in the morning,...
