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i don't know that specific one, but i'll give you my .02 on fat burners, even if you don't want it. skip them. period.

1. figure out the right deficit by using the sticky on calculating cals and...

sorry i haven't been a support for you guys. haven't even been lurking b/c meal 4 was my computer/bb.com time but when i switched meal plans, that went out the window and i generally go at least a...

multi, calcium, vit d, magnesium, zinc, fish oil, iron, creatine, and 1 serving plant protein powder (don't actually need more protein and but yummy concoctions)

why not copy the urls/pages and paste in an email to yourself?

how many grams are you consuming per day?

see the sticky in the nutrition section on calculating cals and macros.

post cals and macro's of plan and maintenance cals. see the sticky on calculating cals and macro's and open an acct on livestrong.

yeah, and a sh*tty workout can make you feel so much worse than had you skipped all together. you can get great workouts w/ trx. i love that thing and have one too. we have a trx small grp training...

my rant. there's this little dude who always gives me a hard time (last time was abt supersetting. but it wasn't like i was hogging two pieces of equipment or had my towel on one, but for some reason...

look at power, muscle, burn too. i modified it but had been loving it. i have phat saved and was planning on doing that but went w/ power, muscle, burn first. just another suggestion.

thanks. i will pm you. doubt everyone wants to read my babble. but cliffs: 4 facet injections in right side of neck, repeat in 2 weeks, if both times decrease pain by at least 50%, then...

i have my second injections today (likely epidural even though i kind of think facet might be better. will hear the doc out, but assume he'll want epidural. also more joint injections. don't know abt...

op, props to you for immediately taking in and listening to everyone's advice.


incorrect. good thing she has a nutritionist that gave her a better cal goal.

i sort of disagree w/ your decision. i totally get it - having made progress, spending the $, wanting to do a show - but that is not enough to step on stage. use this experience as the start of your...

read and reread the sticky on calculatin cals and macro's. like rockangel said, figuring out your maintenance is just abt plugging in your numbers into the equation given (i'd use the mifflin st...

if you're in an okay place psychologically and are okay w/ eating 2400 cals, then, actually, it is as simple as eating more. how many cals are you eating now? and what's your macro breakdown? see the...

does anyone have experience w/ or know abt epidural vs facet injections? i've looked them up, obviously, but anything i can glean from you guys is always of interest as well.


trying! i'm finding...

revamped my meals. kept cals the same, macro's roughly the same, redistributing over the other meals. i'm a firm believer that you should love everything you eat, and one of the meals i liked more...

why not??

1. you might be in recovery and i am so, so happy you want to gain muscle, but that meal plan screams ed. to me, at least.
2. you need more dietary fat.
3. i'd choose a prgm like ss.
4. i'd make...