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I agree with moosedahgoose.

I make a huge salad everyday (spinach, carrots, bellpeppers, cucumber, broccolli etc.)

The total calories in that salad is about 50 - 60.

OP in the grand scheme...

Your math is wrong.

Protein = 150x4 = 600 cals
Fat = 120x9 = 1080 cals
Carb = 150x4 = 600 cals

Total = 2280

Got my MRI done and just got an email from my doctor.

Here is what he says:

"So, your MRI did confirm the small fractures in your spine, just as I had shown you in the clinic that day. Due to...

Thank you all.

I have asked my doctor for an MRI. Will get it done in a day or so.

Physical therapy is going on and is helping. I am doing planks and other things to strengthen my core.

When...

I know this is not the right forum but I have learned so much from this particular forum and want to get your opinion on my situation.

Background:
Six months ago I got very serious about...

The doctor ordered X-Rays and the results came back.

I have been diagnosed with Spondylolysis (L4-L5) as well as Spondylolisthesis (grade 1, L5 on S1).

I have started physical therapy which is...

Two weeks ago I hurt my lower back in the gym.

I am doing a 5x5 routine with progressive overload for the past 4 months. I have been doing squats 3 times a week, and deadlifts and bent over rows...

Thanks AlwaysTryin. So if I don't see any difference in performance (And I assume you mean gym performance :) ), then there is no difference between the two.

From a body composition perspective,...

Hi,

I know 0.4g per lb is the usual minimum recommended fat intake, and I have no problem meeting that. However sometimes I get significantly over that and was wondering if there is a downside of...

Thanks WonderPug!! I will keep monitoring and report back :)

I am on a bulk. TDEE is 2900 cals. Eating 3200 cals a week. Been doing this for 4 weeks now.

Goal is to gain 0.5 lb per week.

However the frustrating thing for me is that the weight gain on the...

Just wanted to say how much I am loving this program.

Completed 6 weeks on it.

1. Squats: 145 lbs --> 225 lbs in 6 weeks.
Started at 145 lbs and did 18 straight workouts without a reset...

Going to failure every time will not grow your muscles. You need progressive overload.

I used to take these in pills, but recently switched to the oil form. I wasn't sure how it would taste so was going to mix it in something, but I chug it down straight now and its not bad at all.
...

I hear you. Start at 55 kgs then. However trust me, on this program you DO want to start at a weight that is easy. Remember that you will very quickly ramp it up and before you know it, it will get...

If you have seen Jason's video, he talks about starting at a weight that is 65% or 75% of your 1RM max. Bottom-line is that in order to make linear progressions, you don't want to start off too...

Thanks musikguy72. Yes I am aware of that.

I was on a successful cut for a while and had a pretty good handle of what my "real" TDEE is.

However changing circumstances changes one's caloric...

Thanks that makes sense!

Perhaps I need to up my calories. But don't want to overshoot it, so maybe will jump from 3000 to 3200 for a week and see what the scale says.

What WonderPug means is that you don't need percentages or ratios to determine your macros. Use absolute gram values.

Which is what you are doing so that part is okay.

If someone says my macros...

Jason,

Sort of a tangential question. About nutrition with this program.

Before I started this program, I was on a cut with 2300 kcals. My TDEE was ~2800 kcals. I was on some stupid 5 days a...