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I use 235 cal, 50 p, 2 f, 0 c for a 6 oz steak.

Dude, it would take you like 10 minutes to figure the macros in that diet.

What lower body exercises are you doing? Add squats if you haven't already.

If you are 145 with 8% body fat, at 1.6 activity level, your (calculated) maintenance is close to 2700 calories per day.

What is your body weight?

Sure you can!

You could start with nutrition here:

http://forum.bodybuilding.com/showthread.php?t=121703981

The calculations in this thread will help you break down calorie requirements for...

Her intensity at that age is awesome!

Is there 205 on that bar?

What casino? Did you win any money?

^^Do the calculations and you'll be able to dial in your calories and macros based upon your body comp and activity level. You can make some really valuable decisions with those calculations.

The foods you are eating are good. If you're going to continue to workout as hard as you have been, eat more of them.

I agree with this too. Your cardio might be a too much to gain mass, depending upon your duration and intensity.

Since you know your bodyfat percentage, you can get pretty accurate with your...

I had a temporary case of acute tendonitis. Symtoms were similar, although I didn't hear a "pop" as much as the tendon would sort of "creak" and was sore. Soreness would come and go.

A few weeks...

Lift early in the morning? I like fruit, peanut butter on whole wheat, coffee.

Tried behind-the-back barbell shrugs the other day. Felt pretty good.

Ha! No sir, I was trying to keep in stride with the absurdity of this thread.

Same here, the latter. I use a spreadsheet to track totals. I'll tweak the last couple of meals to make sure I'm close to the numbers for the day.

The plane would take off, but wouldn't go anywhere. It would simply hover above the treadmill.

No kidding. I just spent a few days in SF, and was surprised at the weather. Left my hoodies at home! Love your city though.

Agreed. Most people don't consider why they are eating at all. Most people are minions of fast/packaged food marketers. (I'm sure it would piss a lot of my close friends off to hear me say this.)

^^Yeah, I like that. Essentially, we'll each dedicate ourselves to the degree we feel comfortable, or to the degree that returns start to diminish, which is different for all of us.