Bodybuilding.com Information Motivation Supplementation
in:

    The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

Reply
Page 1 of 61 1 2 3 11 51 ... LastLast
Results 1 to 30 of 1818
  1. #1
    Not Swimming. Emma-Leigh's Avatar
    Join Date: Apr 2003
    Location: NSW, Australia
    Stats: 5'6"
    Posts: 17,719
    BodyPoints: 11632
    Rep Power: 1288734
    Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000)
    Visit Emma-Leigh's BodySpace
    Emma-Leigh is offline

    Calculating Calories and Macronutrients

    Calories and Macro's

    1. The following should be taken as general advice. It should not be used in the face of medical contraindications.
    Consult your physician before starting any diet or nutrition plan.
    2. If you create a spreadsheet & post it I will DELETE THEM.
    The point is to DO THE MATHS and THINK about what you need WITHOUT resorting to a pre-generated 'spit out' number!
    3. IF YOU ARE LESS THAN 18 YRS OF AGE - THESE FORMULA WILL NOT BE ACCURATE due to the energy cost of growth, the inefficient movement of youth & your higher surface area:mass ratio. Look HERE for alternatives. Also - I would also STRONGLY suggest you don't OBSESS! Eat well, exercise regularly, and have fun. Being hyper focused on diet / training can create disordered eating & body image issues



    Basic Terminology
    1/ BMR (Basal Metabolic Rate): The amount of calories you need to consume to maintain your body if you were comatose (base level).
    2/ NEAT (Non-Exercise Associated Thermogenesis): The calorie of daily activity that is NOT exercise (eg: washing, walking, talking, shopping, working). ie: INCIDENTAL EXERCISE! It is something that everyone has a good amount of control over.
    3/ EAT (Exercise Associated Thermogenesis): The calorie requirements associated with planned exercise. Unless someone is doing a whole heap of exercise (eg: two or more hrs training a day) it usually doesn't add a stack of calories to your requirements (30 minutes of 'elliptical training' isn't going to burn 6000 cals)
    4/ TEF (Thermic effect of feeding): The calorie expenditure associated with eating. REGARDLESS of what myths you have been told - this is NOT dependent on MEAL FREQUENCY. It is a % of TOTAL CALORIES CONSUMED (and 15% of 3 x 600 cal meals is the same as 15% of 6 x 300 cal meals). It varies according to MACRONUTRIENT content and FIBER content. For most mixed diets, it is something around 15%. Protein is higher (up to 25%), carbs are variable (between 5-25%), and fats are low (usually less than 5%). So more protein and more carbs and more fiber = HIGHER TEF. More FAT = LOWER TEF.
    5/ TEE (Total Energy Expenditure): The total calories you require - and the sum of the above (BMR + NEAT + EAT + TEF).
    To make things simple, NEAT + EAT + TEF is often just calculated through a daily ACTIVITY FACTOR.

    How much do I Need?
    A multitude of things impact MAINTENANCE calorie needs.
    - Age & sex (males generally need > females)
    - Total weight & lean mass (more lean mass = more needed)
    - Physiological status (eg: sick or injured, pregnant, growth')
    - Hormones
    - Exercise level (more activity = more needed)
    - Daily activity level (more activity = more needed)
    - Diet (that is - macronutrient intake)

    In order to calculate your requirements the most accurate measure is Calorimetry [the measure of 'chemical reactions' in your body & the heat produced by these reactions], either directly (via a calorimeter where the heat you produce is measured) or indirectly (eg: HOOD studies where they monitor how much oxygen you use/ carbon dioxide and nitrogen you excrete over a given time). But these are completely impractical for most people & we mostly rely on pre-set formula to calculate our needs.

    Estimating Requirements
    The simplest method uses a standard 'calories per unit weight (usually kgs)'. They calculate a TOTAL CAL REQUIREMENT (TEE). They are:
    - 26 to 30 kcals/kg/day for normal, healthy individuals with sedentary lifestyles doing little physical activity [12.0-14 kcal/pound]
    - 31 to 37 kcal/kg/day for those involved in light to moderate activity 3-5 x a week with moderately active lifestyles [14-16 kcal/ pound]
    - 38 to 40 kcals/kg/day for those involved in vigorous activity and highly active jobs [16-18 kcal/ pound].
    For those involved in HEAVY training (eg: athletes) - the demand is greater:
    - 41 to 50 kcals/kg/day for those involved in moderate to heavy training (for example: 15-20 hrs/ week training) [18.5-22 kcal/ pound]
    - 50 or above kcals/kg/day for those involved in heavy to extreme training [> 22 kcal/ pound]

    There are also other formula which calculate BMR. You then have to ADD IN ACTIVITY TO REACH TEE. These are:
    1/ Harris-Benedict formula: Very inaccurate & derived from studies on LEAN, YOUNG, ACTIVE males in 1919. Notorious for OVERESTIMATING requirements, especially in the overweight. DON'T USE IT!
    MEN: BMR = 66 + [13.7 x weight (kg)] + [5 x height (cm)] - [6.76 x age (years)]
    WOMEN: BMR = 655 + [9.6 x weight (kg)] + [1.8 x height (cm)] - [4.7 x age (years)]

    2/Mifflin-St Jeor: Developed in the 1990s and more realistic in todays settings. Still doesn't consider the differences as a consequence of high BF%. Thus it again OVERESTIMATES NEEDS, ESPECIALLY IN THE OVERWEIGHT.
    MEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] + 5
    WOMEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] -161

    3/Katch-McArdle:Considered the most accurate for those who are relatively lean. Use if you have a good estimate of your bodyfat %.
    BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100

    Again - these are BMR calculations. To convert to a TOTAL requirement you need to multiply the result by an 'activity variable'.
    This Activity Factor is the TOTAL cost of living, NOT JUST TRAINING. If you train 1 hr a day - CONSIDER WHAT YOU DO THE OTHER 23 HRS! It includes work, life activities, training/sport & the TEF of ~15% (an average mixed diet).
    Average activity variables are:
    1.2 = Sedentary (Desk job, and Little Formal Exercise)
    1.3-1.4 = Lightly Active (Light daily activity AND light exercise 1-3 days a week)
    1.5-1.6 = Moderately Active (Moderately daily Activity & Moderate exercise 3-5 days a week)
    1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise 6-7 days a week)
    1.9-2.2 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job)

    How Accurate are they?: Rough ball-park figures. Still 'guesstimations'. So use these as 'rough figures', monitor your weight/ measurements for 2-4 weeks. IF your weight is stable/ measurements are stable, you have likely found maintenance.

    Using the Above to Recalculate Based on Goals
    You then need to DECREASE or INCREASE intake based on your goals (eg: lose or gain mass). For this - DO NOT use a 'generic calorie amounts' (eg: 500 cals/ day) to add / remove. Instead calculate a % of your maintenance. Why? The effect of different calorie amounts is going to be different based on someones size/ total calorie intake. For example - subtracting 500 cals/ day from a 1500 total intake is 1/3rd of the total cals, where 500 cals/ day from 3000 total intake is only 1/6th of the total. The results will therefore be markedly different on an individuals energy level & weight loss. Generally:
    - To ADD weight: ADD 10-20% of the TEE to your TEE calories
    - To LOSE weight: SUBTRACT 10-20% of the TEE to your TEE calories
    Then monitor your results and adjust as required.

    Macronutrient Needs
    Once you work out calorie needs, you then work out how much of each macronutrient you should aim for. This should NOT be based on a RATIO of macro intakes. (eg: '30:40:30 or 40:40:20') Your body doesn't CARE what % intake you have. It works based on SUFFICIENT QUANTITY per MASS.

    1. Protein: Protein intake is a bit of a controversial issue in nutrition. The general recommendations given in the 'bodybuilding' area are nearly double the 'standard' recommendations given in the Sports Nutrition Arena.
    So - GENERAL sports nutrition guideline based on clinical trials suggest that in the face of ADEQUATE calories and CARBS the following protein intakes are sufficient:
    STRENGTH training -> 1.4 to 2g per KG bodyweight (about .6 / pound)
    ENDURANCE training -> 1.2 to 1.8g per KG bodyweight (about .8 / pound)
    ADOLESCENT in training -> 1.8 to 2.2g per KG bodyweight (about 1g / pound)
    BUT this is 'sufficient' intakes for training. One should note that ADEQUATE v's OPTIMAL is not discussed when it comes to hypertrophy v's 'athlete performance'.
    Researchers also acknowledge that protein becomes MORE important in the context of LOWER calorie intakes, or LOWER carb intakes.
    Recent evidence also suggests that protein intakes of 2.2-3g/kg in lean athletes help with LEAN MASS RETENTION, and the physiological and psychological stressors associated with high volume or intense training.
    Anecdotally, most find HIGHER protein intake better for satiety, partitioning, blood sugar control, and hypertrophy. So UNLESS you have medical reasons for lower protein, or unless guided by a sports nutritionist or physician I would suggest BODYBUILDING values.

    General 'bodybuilding' guidelines:
    - Moderate bodyfat, Moderate training load, moderate calorie = 2.0-2.5g per lean kg weight (about 0.9-1.2g per pound)
    - Low bodyfat or Very Low Calorie, Low Carb, High training load = 2.2-3g per lean kg weight (1.0-1.3g per pound)
    - High bodyfat, high calorie, Low training load = 1.6 to 2.2g per lean kg weight (.75-1g per pound)


    2. Fats: Generally speaking, although the body can get away with short periods of very low fat, in the long run your body NEEDS fat to maintain health, satiety, and sanity. Additionally - any form of high intensity training will benefit from a 'fat buffer' in your diet - which controls free radical damage & inflammation. General guides:
    Average or low bodyfat: 1-2g fat/ kg body weight [between 0.4-1g total weight/ pounds]
    High bodyfat: 1-2g fat/ Kg LEAN weight [between 0.4-1g LEAN weight/ pounds]
    Low calorie dieting: You can decrease further, but as a minimum, I would not suggest LESS than about 0.30g/ pound.
    Note 1: Total fat intake is NOT the same as 'essential fats' (essential fats are specific TYPES of fats that are INCLUDED in your total fat intake)...


    3. Carbs: Carbs are important for athletes, ACTIVE individuals, or those trying to GAIN MASS. [carbs help with workout intensity, health, & satiety (+ sanity)]. THEY ARE NOT THE DEVIL. For carbs there are no specific 'requirements'. But...
    For 'general gymers'- you simply find the calories left over from subtracting fats/ protein from your TEE:
    remaining cals = Total cal needs - ([protein grams x 4] + [fat grams x 9])
    Therefore grams carbs = (remaining cals)/ 4

    BUT: If you are an athlete involved in a good volume of training I would suggest you forget all the above and start by CALCULATING a requirement for carbs as:
    Moderately active: 4.5 - 6.5 g/ kg (about 2 - 3g/ pound)
    High active: 6.5 - 8.5 g/ kg (about 3 - 4g/ pound)
    INTENSE activity: + 8.5g / kg (more than 4g/ pound)
    Then find your protein as above normal. Fats then form the remaining cals from your TEE:
    remaining cals = Total cal needs - ([protein grams x 4] + [carb grams x 4])
    Therefore grams fats = (remaining cals)/ 9

    Links:
    How do I count Calories accurately? *Check out Calorie Counting Websites
    What are Macronutrients and Micronutrients? *Check out Macro & micronutrients explained!
    Funky Bodyweight Tool Thread *Check Out Funky Tool
    Last edited by Emma-Leigh; 07-24-2014 at 02:33 AM.
    *perfer et obdura; dolor hic tibi proderit olim*
    "The greatest rewards are always reserved for those who bring great value to themselves and the world around them as a result of whom and what they have become." - Jim Rohn
    It's your call. DRIV.... E.
    Reps for protein powder, puppies, or anyone who buys me a house.
    Reply With Quote

  2. #2
    Not Swimming. Emma-Leigh's Avatar
    Join Date: Apr 2003
    Location: NSW, Australia
    Stats: 5'6"
    Posts: 17,719
    BodyPoints: 11632
    Rep Power: 1288734
    Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000)
    Visit Emma-Leigh's BodySpace
    Emma-Leigh is offline
    Where did the first thread go?: I deleted it. Why? Because I found it copied to other websites, without my permission, and with spreadsheets associated with it.

    Over the last few days the mods / admin / site has been bombarded with requests to bring it back.... So I undeleted it and it can be found here (click me). I have created a new sticky for a new start.

    I also ask you again to PLEASE respect my work and my requests that you do not copy or reprint it without my permission, nor create spreadsheets for distribution.

    Thanks and good luck.
    Last edited by Emma-Leigh; 08-21-2013 at 12:47 PM.
    *perfer et obdura; dolor hic tibi proderit olim*
    "The greatest rewards are always reserved for those who bring great value to themselves and the world around them as a result of whom and what they have become." - Jim Rohn
    It's your call. DRIV.... E.
    Reps for protein powder, puppies, or anyone who buys me a house.
    Reply With Quote

  3. #3
    Not Walter White misfit28's Avatar
    Join Date: May 2012
    Location: Nashville, Tennessee, United States
    Age: 39
    Stats: 5'10", 230 lbs
    Posts: 5,884
    Rep Power: 12980
    misfit28 has reached the pinnacle! Best possible rank! (+1000000) misfit28 has reached the pinnacle! Best possible rank! (+1000000) misfit28 has reached the pinnacle! Best possible rank! (+1000000) misfit28 has reached the pinnacle! Best possible rank! (+1000000) misfit28 has reached the pinnacle! Best possible rank! (+1000000) misfit28 has reached the pinnacle! Best possible rank! (+1000000) misfit28 has reached the pinnacle! Best possible rank! (+1000000) misfit28 has reached the pinnacle! Best possible rank! (+1000000) misfit28 has reached the pinnacle! Best possible rank! (+1000000) misfit28 has reached the pinnacle! Best possible rank! (+1000000) misfit28 has reached the pinnacle! Best possible rank! (+1000000)
    Visit misfit28's BodySpace
    misfit28 is offline
    Originally Posted by Emma-Leigh View Post
    Where did the first thread go?: I deleted it. Why? Because I found it copied to other websites, without my permission, and with spreadsheets associated with it.

    Over the last few days the mods / admin / site has been bombarded with requests to bring it back.... So I undeleted it and it can be found here (click me). I have created a new sticky for a new start but do ask you again to PLEASE respect my work and my requests that you do not copy or reprint it without my permission, nor create spreadsheets for distribution. Thanks.
    Thanks for putting it back up! This thread is invaluable, and helped me to "see the light" Measly reps on recharge
    Neogenix Representative

    Neogenix® Performance Nutrition
    Formulation Driven by Science
    http://www.neogenix.net
    http://www.bodybuilding.com/store/neo/neo.htm

    ***Canada brahs, get in here!!!***
    http://forum.bodybuilding.com/showthread.php?t=164589081

    ***NEUROSURGE 3.0 SAMPLES***
    http://forum.bodybuilding.com/showthread.php?t=164462351
    Reply With Quote

  4. #4
    I'll Mod Til I'm Dead ironwill2008's Avatar
    Join Date: Feb 2008
    Location: United States
    Stats: 5'8", 193 lbs
    Posts: 66,292
    Rep Power: 1167750
    ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000) ironwill2008 has reached the pinnacle! Best possible rank! (+1000000)
    Visit ironwill2008's BodySpace
    ironwill2008 is offline
    Thank you, Emma-Leigh.
    No brain, no gain.

    You can't out-train bad nutrition.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

    Ironwill Gym:
    http://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


    Ironwill2008 Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
    Reply With Quote

  5. #5
    Registered User WMLifting's Avatar
    Join Date: Jun 2013
    Stats: 5'6", 155 lbs
    Posts: 4,139
    Rep Power: 4158
    WMLifting has reached the pinnacle! Best possible rank! (+1000000) WMLifting has reached the pinnacle! Best possible rank! (+1000000) WMLifting has reached the pinnacle! Best possible rank! (+1000000) WMLifting has reached the pinnacle! Best possible rank! (+1000000) WMLifting has reached the pinnacle! Best possible rank! (+1000000) WMLifting has reached the pinnacle! Best possible rank! (+1000000) WMLifting has reached the pinnacle! Best possible rank! (+1000000) WMLifting has reached the pinnacle! Best possible rank! (+1000000) WMLifting has reached the pinnacle! Best possible rank! (+1000000) WMLifting has reached the pinnacle! Best possible rank! (+1000000) WMLifting has reached the pinnacle! Best possible rank! (+1000000)
    Visit WMLifting's BodySpace
    WMLifting is offline
    We need these types of threads on the forums. If their was no Emma Leigh, their would be nowhere to send "critique my diet" posters! Thank you Emma.
    Reply With Quote

  6. #6
    Registered User tzalma1's Avatar
    Join Date: Feb 2012
    Stats: 5'11", 181 lbs
    Posts: 1,670
    Rep Power: 11949
    tzalma1 has reached the pinnacle! Best possible rank! (+1000000) tzalma1 has reached the pinnacle! Best possible rank! (+1000000) tzalma1 has reached the pinnacle! Best possible rank! (+1000000) tzalma1 has reached the pinnacle! Best possible rank! (+1000000) tzalma1 has reached the pinnacle! Best possible rank! (+1000000) tzalma1 has reached the pinnacle! Best possible rank! (+1000000) tzalma1 has reached the pinnacle! Best possible rank! (+1000000) tzalma1 has reached the pinnacle! Best possible rank! (+1000000) tzalma1 has reached the pinnacle! Best possible rank! (+1000000) tzalma1 has reached the pinnacle! Best possible rank! (+1000000) tzalma1 has reached the pinnacle! Best possible rank! (+1000000)
    Visit tzalma1's BodySpace
    tzalma1 is offline
    in on first page.....best sticky on the site
    [ ] Bulking [x] Cutting

    LSU '09

    Current PRs:
    BP/S/D/OHP: 285/375/405/180
    Big 3: 1065
    Big 4: 1245
    Reply With Quote

  7. #7
    Registered User AlwaysTryin's Avatar
    Join Date: Sep 2008
    Stats: 5'10", 203 lbs
    Posts: 37,486
    Rep Power: 56982
    AlwaysTryin has reached the pinnacle! Best possible rank! (+1000000) AlwaysTryin has reached the pinnacle! Best possible rank! (+1000000) AlwaysTryin has reached the pinnacle! Best possible rank! (+1000000) AlwaysTryin has reached the pinnacle! Best possible rank! (+1000000) AlwaysTryin has reached the pinnacle! Best possible rank! (+1000000) AlwaysTryin has reached the pinnacle! Best possible rank! (+1000000) AlwaysTryin has reached the pinnacle! Best possible rank! (+1000000) AlwaysTryin has reached the pinnacle! Best possible rank! (+1000000) AlwaysTryin has reached the pinnacle! Best possible rank! (+1000000) AlwaysTryin has reached the pinnacle! Best possible rank! (+1000000) AlwaysTryin has reached the pinnacle! Best possible rank! (+1000000)
    Visit AlwaysTryin's BodySpace
    AlwaysTryin is offline
    People will stop jumping off buildings now
    Reply With Quote

  8. #8
    Discipline ZRJacques's Avatar
    Join Date: Aug 2012
    Stats: 6'1", 171 lbs
    Posts: 1,158
    Rep Power: 2271
    ZRJacques has reached the pinnacle! Best possible rank! (+1000000) ZRJacques has reached the pinnacle! Best possible rank! (+1000000) ZRJacques has reached the pinnacle! Best possible rank! (+1000000) ZRJacques has reached the pinnacle! Best possible rank! (+1000000) ZRJacques has reached the pinnacle! Best possible rank! (+1000000) ZRJacques has reached the pinnacle! Best possible rank! (+1000000) ZRJacques has reached the pinnacle! Best possible rank! (+1000000) ZRJacques has reached the pinnacle! Best possible rank! (+1000000) ZRJacques has reached the pinnacle! Best possible rank! (+1000000) ZRJacques has reached the pinnacle! Best possible rank! (+1000000) ZRJacques has reached the pinnacle! Best possible rank! (+1000000)
    Visit ZRJacques's BodySpace
    ZRJacques is offline
    Thanks for reposting this sticky.
    "He who is not courageous enough to take risks will accomplish nothing in life." - Muhammad Ali

    Labrada Nutrition: Lean Pro 8 - Sponsored Log: http://forum.bodybuilding.com/showthread.php?t=161772873&pagenumber=

    Progression journal: http://forum.bodybuilding.com/showthread.php?t=159253341&pagenumber=
    Reply With Quote

  9. #9
    Cutting down... deadpool9's Avatar
    Join Date: Mar 2009
    Location: Scottsboro, Alabama, United States
    Age: 34
    Stats: 5'10", 168 lbs
    Posts: 6,027
    Rep Power: 9400
    deadpool9 has reached the pinnacle! Best possible rank! (+1000000) deadpool9 has reached the pinnacle! Best possible rank! (+1000000) deadpool9 has reached the pinnacle! Best possible rank! (+1000000) deadpool9 has reached the pinnacle! Best possible rank! (+1000000) deadpool9 has reached the pinnacle! Best possible rank! (+1000000) deadpool9 has reached the pinnacle! Best possible rank! (+1000000) deadpool9 has reached the pinnacle! Best possible rank! (+1000000) deadpool9 has reached the pinnacle! Best possible rank! (+1000000) deadpool9 has reached the pinnacle! Best possible rank! (+1000000) deadpool9 has reached the pinnacle! Best possible rank! (+1000000) deadpool9 has reached the pinnacle! Best possible rank! (+1000000)
    Visit deadpool9's BodySpace
    deadpool9 is offline
    Thanks for posting this again.
    I have been referring people to your website: http://www.emma-leigh.com/basics_calorie_needs.html
    There is no spoon.

    Yea, though I walk through the valley of the shadow of death, I will fear no evil: For I am the baddest man in the valley.

    We all only have today and right now, but without death being pressed upon us we hide behind our false pretense of immortality. - Lvisaa
    Reply With Quote

  10. #10
    Registered User ummme's Avatar
    Join Date: Jul 2013
    Age: 33
    Stats: 5'8", 219 lbs
    Posts: 1,169
    Rep Power: 719
    ummme has a reputation beyond repute. Second best rank possible! (+100000) ummme has a reputation beyond repute. Second best rank possible! (+100000) ummme has a reputation beyond repute. Second best rank possible! (+100000) ummme has a reputation beyond repute. Second best rank possible! (+100000) ummme has a reputation beyond repute. Second best rank possible! (+100000) ummme has a reputation beyond repute. Second best rank possible! (+100000) ummme has a reputation beyond repute. Second best rank possible! (+100000) ummme has a reputation beyond repute. Second best rank possible! (+100000) ummme has a reputation beyond repute. Second best rank possible! (+100000) ummme has a reputation beyond repute. Second best rank possible! (+100000) ummme has a reputation beyond repute. Second best rank possible! (+100000)
    Visit ummme's BodySpace
    ummme is offline
    Advertising space for rent :shifty:

    Thanks for the info back :P
    Reply With Quote

  11. #11
    The Merciful alan aragon's Avatar
    Join Date: Nov 2003
    Location: Southern Cali
    Posts: 11,349
    BodyPoints: 12987
    Rep Power: 1224413
    alan aragon has reached the pinnacle! Best possible rank! (+1000000) alan aragon has reached the pinnacle! Best possible rank! (+1000000) alan aragon has reached the pinnacle! Best possible rank! (+1000000) alan aragon has reached the pinnacle! Best possible rank! (+1000000) alan aragon has reached the pinnacle! Best possible rank! (+1000000) alan aragon has reached the pinnacle! Best possible rank! (+1000000) alan aragon has reached the pinnacle! Best possible rank! (+1000000) alan aragon has reached the pinnacle! Best possible rank! (+1000000) alan aragon has reached the pinnacle! Best possible rank! (+1000000) alan aragon has reached the pinnacle! Best possible rank! (+1000000) alan aragon has reached the pinnacle! Best possible rank! (+1000000)
    Visit alan aragon's BodySpace
    alan aragon is offline
    Thanks Emma
    Reply With Quote

  12. #12
    refocused ~Hades~'s Avatar
    Join Date: Dec 2007
    Stats: 6'1", 197 lbs
    Posts: 5,522
    BodyPoints: 941
    Rep Power: 71411
    ~Hades~ has reached the pinnacle! Best possible rank! (+1000000) ~Hades~ has reached the pinnacle! Best possible rank! (+1000000) ~Hades~ has reached the pinnacle! Best possible rank! (+1000000) ~Hades~ has reached the pinnacle! Best possible rank! (+1000000) ~Hades~ has reached the pinnacle! Best possible rank! (+1000000) ~Hades~ has reached the pinnacle! Best possible rank! (+1000000) ~Hades~ has reached the pinnacle! Best possible rank! (+1000000) ~Hades~ has reached the pinnacle! Best possible rank! (+1000000) ~Hades~ has reached the pinnacle! Best possible rank! (+1000000) ~Hades~ has reached the pinnacle! Best possible rank! (+1000000) ~Hades~ has reached the pinnacle! Best possible rank! (+1000000)
    Visit ~Hades~'s BodySpace
    ~Hades~ is offline
    Great info and in after AA
    Reply With Quote

  13. #13
    Registered User EpiQC's Avatar
    Join Date: Feb 2013
    Location: Montreal, QC, Canada
    Age: 24
    Stats: 5'9", 170 lbs
    Posts: 41
    Rep Power: 0
    EpiQC has much to be proud of. One of the best! (+20000) EpiQC has much to be proud of. One of the best! (+20000) EpiQC has much to be proud of. One of the best! (+20000) EpiQC has much to be proud of. One of the best! (+20000) EpiQC has much to be proud of. One of the best! (+20000) EpiQC has much to be proud of. One of the best! (+20000) EpiQC has much to be proud of. One of the best! (+20000) EpiQC has much to be proud of. One of the best! (+20000) EpiQC has much to be proud of. One of the best! (+20000) EpiQC has much to be proud of. One of the best! (+20000) EpiQC has much to be proud of. One of the best! (+20000)
    Visit EpiQC's BodySpace
    EpiQC is offline
    Thanks for brining it back!
    Reply With Quote

  14. #14
    Banned squeak419's Avatar
    Join Date: Oct 2011
    Location: Adelaide, SA, Australia
    Age: 23
    Stats: 5'9", 176 lbs
    Posts: 11,459
    Rep Power: 0
    squeak419 has reached the pinnacle! Best possible rank! (+1000000) squeak419 has reached the pinnacle! Best possible rank! (+1000000) squeak419 has reached the pinnacle! Best possible rank! (+1000000) squeak419 has reached the pinnacle! Best possible rank! (+1000000) squeak419 has reached the pinnacle! Best possible rank! (+1000000) squeak419 has reached the pinnacle! Best possible rank! (+1000000) squeak419 has reached the pinnacle! Best possible rank! (+1000000) squeak419 has reached the pinnacle! Best possible rank! (+1000000) squeak419 has reached the pinnacle! Best possible rank! (+1000000) squeak419 has reached the pinnacle! Best possible rank! (+1000000) squeak419 has reached the pinnacle! Best possible rank! (+1000000)
    Visit squeak419's BodySpace
    squeak419 is offline
    Still (IMO), hands down the most valuable article on the internet...

    Serious.
    Reply With Quote

  15. #15
    Team Kelei eriquee's Avatar
    Join Date: Sep 2012
    Location: Rio de Janeiro, Brazil
    Stats: 5'9", 180 lbs
    Posts: 956
    Rep Power: 150
    eriquee has a reputation beyond repute. Second best rank possible! (+100000) eriquee has a reputation beyond repute. Second best rank possible! (+100000) eriquee has a reputation beyond repute. Second best rank possible! (+100000) eriquee has a reputation beyond repute. Second best rank possible! (+100000) eriquee has a reputation beyond repute. Second best rank possible! (+100000) eriquee has a reputation beyond repute. Second best rank possible! (+100000) eriquee has a reputation beyond repute. Second best rank possible! (+100000) eriquee has a reputation beyond repute. Second best rank possible! (+100000) eriquee has a reputation beyond repute. Second best rank possible! (+100000) eriquee has a reputation beyond repute. Second best rank possible! (+100000) eriquee has a reputation beyond repute. Second best rank possible! (+100000)
    Visit eriquee's BodySpace
    eriquee is offline
    Thank god this is back, I would be lost without it, thanks Emma.
    Reply With Quote

  16. #16
    ALL YOUR BASE xJellyBirdx's Avatar
    Join Date: Mar 2013
    Location: Michigan, United States
    Age: 27
    Stats: 5'9", 220 lbs
    Posts: 2,628
    Rep Power: 2188
    xJellyBirdx has reached the pinnacle! Best possible rank! (+1000000) xJellyBirdx has reached the pinnacle! Best possible rank! (+1000000) xJellyBirdx has reached the pinnacle! Best possible rank! (+1000000) xJellyBirdx has reached the pinnacle! Best possible rank! (+1000000) xJellyBirdx has reached the pinnacle! Best possible rank! (+1000000) xJellyBirdx has reached the pinnacle! Best possible rank! (+1000000) xJellyBirdx has reached the pinnacle! Best possible rank! (+1000000) xJellyBirdx has reached the pinnacle! Best possible rank! (+1000000) xJellyBirdx has reached the pinnacle! Best possible rank! (+1000000) xJellyBirdx has reached the pinnacle! Best possible rank! (+1000000) xJellyBirdx has reached the pinnacle! Best possible rank! (+1000000)
    Visit xJellyBirdx's BodySpace
    xJellyBirdx is offline
    Thanks Emma!!
    "I don't believe you have to be better than everybody else. I believe you have to be better than you ever thought you could be." -Ken Venturi

    My keto log
    http://forum.bodybuilding.com/showthread.php?t=160932971&pagenumber=
    Reply With Quote

  17. #17
    Registered User HFABamaFan's Avatar
    Join Date: Mar 2013
    Age: 29
    Stats: 5'10", 213 lbs
    Posts: 28
    Rep Power: 0
    HFABamaFan is on a distinguished road. (+10)
    Visit HFABamaFan's BodySpace
    HFABamaFan is offline
    I just started my first hard cut and followed your guide to the T! Was looking for something and Bam! gone.

    Yay, not it is back!
    Reply With Quote

  18. #18
    Auslan Crew tara19's Avatar
    Join Date: Oct 2012
    Location: Australia
    Stats: 5'5", 134 lbs
    Posts: 6,068
    Rep Power: 8848
    tara19 has reached the pinnacle! Best possible rank! (+1000000) tara19 has reached the pinnacle! Best possible rank! (+1000000) tara19 has reached the pinnacle! Best possible rank! (+1000000) tara19 has reached the pinnacle! Best possible rank! (+1000000) tara19 has reached the pinnacle! Best possible rank! (+1000000) tara19 has reached the pinnacle! Best possible rank! (+1000000) tara19 has reached the pinnacle! Best possible rank! (+1000000) tara19 has reached the pinnacle! Best possible rank! (+1000000) tara19 has reached the pinnacle! Best possible rank! (+1000000) tara19 has reached the pinnacle! Best possible rank! (+1000000) tara19 has reached the pinnacle! Best possible rank! (+1000000)
    Visit tara19's BodySpace
    tara19 is offline
    Yay, it's back!
    16/8 - 143lb 21/9 - 134.8
    24/8 - 141lb
    1/9 - 140.6lb
    15/9 - 138.4lb
    22/9 - 137.1lb
    30/9 - 136.9lb
    7/9 - 135.5
    14/9 - 134.7
    Reply With Quote

  19. #19
    Registered User jbfast's Avatar
    Join Date: May 2011
    Location: Providence, Rhode Island, United States
    Age: 24
    Stats: 6'3", 220 lbs
    Posts: 164
    Rep Power: 4
    jbfast has a spectacular aura about. (+250) jbfast has a spectacular aura about. (+250) jbfast has a spectacular aura about. (+250) jbfast has a spectacular aura about. (+250)
    Visit jbfast's BodySpace
    jbfast is offline
    Originally Posted by squeak419 View Post
    Still (IMO), hands down the most valuable article on the internet...

    Serious.
    Agreed thanks for putting it back you.
    Reply With Quote

  20. #20
    Registered User OneHandClap's Avatar
    Join Date: Mar 2013
    Stats: 5'11", 176 lbs
    Posts: 564
    Rep Power: 171
    OneHandClap has a reputation beyond repute. Second best rank possible! (+100000) OneHandClap has a reputation beyond repute. Second best rank possible! (+100000) OneHandClap has a reputation beyond repute. Second best rank possible! (+100000) OneHandClap has a reputation beyond repute. Second best rank possible! (+100000) OneHandClap has a reputation beyond repute. Second best rank possible! (+100000) OneHandClap has a reputation beyond repute. Second best rank possible! (+100000) OneHandClap has a reputation beyond repute. Second best rank possible! (+100000) OneHandClap has a reputation beyond repute. Second best rank possible! (+100000) OneHandClap has a reputation beyond repute. Second best rank possible! (+100000) OneHandClap has a reputation beyond repute. Second best rank possible! (+100000) OneHandClap has a reputation beyond repute. Second best rank possible! (+100000)
    Visit OneHandClap's BodySpace
    OneHandClap is offline
    Thanks Emms
    Reply With Quote

  21. #21
    Offline... KayPS's Avatar
    Join Date: May 2012
    Stats: 5'6", 149 lbs
    Posts: 6,585
    Rep Power: 19446
    KayPS has reached the pinnacle! Best possible rank! (+1000000) KayPS has reached the pinnacle! Best possible rank! (+1000000) KayPS has reached the pinnacle! Best possible rank! (+1000000) KayPS has reached the pinnacle! Best possible rank! (+1000000) KayPS has reached the pinnacle! Best possible rank! (+1000000) KayPS has reached the pinnacle! Best possible rank! (+1000000) KayPS has reached the pinnacle! Best possible rank! (+1000000) KayPS has reached the pinnacle! Best possible rank! (+1000000) KayPS has reached the pinnacle! Best possible rank! (+1000000) KayPS has reached the pinnacle! Best possible rank! (+1000000) KayPS has reached the pinnacle! Best possible rank! (+1000000)
    Visit KayPS's BodySpace
    KayPS is offline
    Thanks for your work, Emma. It's a shame that it was copied, I know how much it sucks to have your work stolen and reproduced without permission.

    I agree, the information contained here is invaluable. Your thread is used here dozens of times a day in response to new threads, and I'm sure dozens of times more by those who don't post. Things got a little panicky in here when it disappeared.
    n/a
    Reply With Quote

  22. #22
    Muscle GeeK LordWolF's Avatar
    Join Date: Jul 2009
    Location: Santo Domingo, Distrito Nacional, Dominican Republic
    Age: 33
    Stats: 5'11", 164 lbs
    Posts: 950
    Rep Power: 60
    LordWolF has a brilliant future. Third best rank! (+40000) LordWolF has a brilliant future. Third best rank! (+40000) LordWolF has a brilliant future. Third best rank! (+40000) LordWolF has a brilliant future. Third best rank! (+40000) LordWolF has a brilliant future. Third best rank! (+40000) LordWolF has a brilliant future. Third best rank! (+40000) LordWolF has a brilliant future. Third best rank! (+40000) LordWolF has a brilliant future. Third best rank! (+40000) LordWolF has a brilliant future. Third best rank! (+40000) LordWolF has a brilliant future. Third best rank! (+40000) LordWolF has a brilliant future. Third best rank! (+40000)
    Visit LordWolF's BodySpace
    LordWolF is offline
    Omg the Great Emma, Respect!!! Thanks for Posting this info again. helping lots of people with this. Including myself.
    Reply With Quote

  23. #23
    we flawless illiniStrive's Avatar
    Join Date: Jun 2010
    Location: Chicago, Illinois, United States
    Age: 23
    Stats: 146 lbs
    Posts: 9,831
    Rep Power: 29172
    illiniStrive has reached the pinnacle! Best possible rank! (+1000000) illiniStrive has reached the pinnacle! Best possible rank! (+1000000) illiniStrive has reached the pinnacle! Best possible rank! (+1000000) illiniStrive has reached the pinnacle! Best possible rank! (+1000000) illiniStrive has reached the pinnacle! Best possible rank! (+1000000) illiniStrive has reached the pinnacle! Best possible rank! (+1000000) illiniStrive has reached the pinnacle! Best possible rank! (+1000000) illiniStrive has reached the pinnacle! Best possible rank! (+1000000) illiniStrive has reached the pinnacle! Best possible rank! (+1000000) illiniStrive has reached the pinnacle! Best possible rank! (+1000000) illiniStrive has reached the pinnacle! Best possible rank! (+1000000)
    Visit illiniStrive's BodySpace
    illiniStrive is offline
    259/137/341 @148

    journal: http://forum.bodybuilding.com/showthread.php?t=163014501

    BTK OG

    "Are these fitness beckys gonna cease popping their long backs for instagram likes or nah???" - me
    Reply With Quote

  24. #24
    yzerb dailob's Avatar
    Join Date: Oct 2012
    Location: New York, United States
    Stats: 5'9", 189 lbs
    Posts: 3,602
    Rep Power: 12520
    dailob has reached the pinnacle! Best possible rank! (+1000000) dailob has reached the pinnacle! Best possible rank! (+1000000) dailob has reached the pinnacle! Best possible rank! (+1000000) dailob has reached the pinnacle! Best possible rank! (+1000000) dailob has reached the pinnacle! Best possible rank! (+1000000) dailob has reached the pinnacle! Best possible rank! (+1000000) dailob has reached the pinnacle! Best possible rank! (+1000000) dailob has reached the pinnacle! Best possible rank! (+1000000) dailob has reached the pinnacle! Best possible rank! (+1000000) dailob has reached the pinnacle! Best possible rank! (+1000000) dailob has reached the pinnacle! Best possible rank! (+1000000)
    Visit dailob's BodySpace
    dailob is offline
    thank you Emma - it was because of your sticky that transformed me as you can see in my sponsored log in which i gave some before and after pictures.
    100% 中國人

    Sponsored logs thread compilation
    http://bbcom.me/JyFy5m

    Review thread compilation
    http://bbcom.me/1f0wQuW

    Figure out your TDEE
    http://forum.bodybuilding.com/showthread.php?t=156380183&p=1121996743&viewfull=1#post1121996743
    Reply With Quote

  25. #25
    Registered User Smancers's Avatar
    Join Date: Mar 2013
    Posts: 139
    Rep Power: 48
    Smancers has a brilliant future. Third best rank! (+40000) Smancers has a brilliant future. Third best rank! (+40000) Smancers has a brilliant future. Third best rank! (+40000) Smancers has a brilliant future. Third best rank! (+40000) Smancers has a brilliant future. Third best rank! (+40000) Smancers has a brilliant future. Third best rank! (+40000) Smancers has a brilliant future. Third best rank! (+40000) Smancers has a brilliant future. Third best rank! (+40000) Smancers has a brilliant future. Third best rank! (+40000) Smancers has a brilliant future. Third best rank! (+40000) Smancers has a brilliant future. Third best rank! (+40000)
    Smancers is offline
    Posting a link to this thread is fine though right? I point people to this sticky from other forums quite a bit.
    Reply With Quote

  26. #26
    Not Swimming. Emma-Leigh's Avatar
    Join Date: Apr 2003
    Location: NSW, Australia
    Stats: 5'6"
    Posts: 17,719
    BodyPoints: 11632
    Rep Power: 1288734
    Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000)
    Visit Emma-Leigh's BodySpace
    Emma-Leigh is offline
    Thanks to all for the support. Hissy-female-Mod-Tantrum over.

    Originally Posted by Smancers View Post
    Posting a link to this thread is fine though right? I point people to this sticky from other forums quite a bit.
    Absolutely. No worries with that at all.
    *perfer et obdura; dolor hic tibi proderit olim*
    "The greatest rewards are always reserved for those who bring great value to themselves and the world around them as a result of whom and what they have become." - Jim Rohn
    It's your call. DRIV.... E.
    Reps for protein powder, puppies, or anyone who buys me a house.
    Reply With Quote

  27. #27
    Registered User BamaRN's Avatar
    Join Date: Aug 2012
    Location: Alabama, United States
    Age: 29
    Stats: 5'10", 170 lbs
    Posts: 5
    Rep Power: 0
    BamaRN is on a distinguished road. (+10)
    Visit BamaRN's BodySpace
    BamaRN is offline

    Smile

    Originally Posted by Emma-Leigh View Post
    Thanks to all for the support. Hissy-female-Mod-Tantrum over.


    Absolutely. No worries with that at all.
    Thank you Emma for putting this back up! Most valuable thread ever!
    Reply With Quote

  28. #28
    Registered User RyanLPainter's Avatar
    Join Date: Jun 2013
    Age: 30
    Stats: 6'4", 225 lbs
    Posts: 3
    Rep Power: 0
    RyanLPainter is on a distinguished road. (+10)
    Visit RyanLPainter's BodySpace
    RyanLPainter is offline
    Hi Emma

    I new to all this calorie counting. I did the math and ended up with 1739.8 calories left. What am I suppose to do with those remaining calories after calculating the rest (calculated my total requirement and minused protein requirement/carb requirement/fat requirement).

    Did I do something wrong to have these many calories left over?

    Here are my calculations so you can see if I've made any errors (I haven't included any other information about myself so that this doesn't classify as specific info for someone meeting my height/age/weight:

    Calories needed : 2974
    From Protein: 306
    From Fat: 265.2
    From Carbs: 663
    Macro nutrients needed: 1234.2
    Calories Left: 1739.8

    Thanks for your help. I really appreciate it.

    Ryan
    Last edited by RyanLPainter; 08-22-2013 at 10:10 PM.
    Reply With Quote

  29. #29
    Registered User Nusk's Avatar
    Join Date: Nov 2008
    Location: SA, Australia
    Age: 29
    Stats: 5'10", 160 lbs
    Posts: 786
    Rep Power: 2435
    Nusk has reached the pinnacle! Best possible rank! (+1000000) Nusk has reached the pinnacle! Best possible rank! (+1000000) Nusk has reached the pinnacle! Best possible rank! (+1000000) Nusk has reached the pinnacle! Best possible rank! (+1000000) Nusk has reached the pinnacle! Best possible rank! (+1000000) Nusk has reached the pinnacle! Best possible rank! (+1000000) Nusk has reached the pinnacle! Best possible rank! (+1000000) Nusk has reached the pinnacle! Best possible rank! (+1000000) Nusk has reached the pinnacle! Best possible rank! (+1000000) Nusk has reached the pinnacle! Best possible rank! (+1000000) Nusk has reached the pinnacle! Best possible rank! (+1000000)
    Visit Nusk's BodySpace
    Nusk is offline
    Originally Posted by RyanLPainter View Post
    Hi Emma

    I new to all this calorie counting. I did the math and ended up with 1739.8 calories left. What am I suppose to do with those remaining calories after calculating the rest (calculated my total requirement and minused protein requirement/carb requirement/fat requirement).

    Did I do something wrong to have these many calories left over?

    Here are my calculations so you can see if I've made any errors (I haven't included any other information about myself so that this doesn't classify as specific info for someone meeting my height/age/weight:

    Calories needed : 2974
    From Protein: 306
    From Fat: 265.2
    From Carbs: 663
    Macro nutrients needed: 1234.2
    Calories Left: 1739.8

    Thanks for your help. I really appreciate it.

    Ryan

    Someone please correct me if I'm wrong (as I'm only a beginner too)

    But the above Protein 306/ Fat 265 / Carb 663, are all in GRAM form, not in calorie form.

    So the calories you need are "2974 calories", which is made up from eating "306g Protein", "265g Fat" and "663g Carbs".


    Is that correct?
    Reply With Quote

  30. #30
    Not Swimming. Emma-Leigh's Avatar
    Join Date: Apr 2003
    Location: NSW, Australia
    Stats: 5'6"
    Posts: 17,719
    BodyPoints: 11632
    Rep Power: 1288734
    Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000) Emma-Leigh has reached the pinnacle! Best possible rank! (+1000000)
    Visit Emma-Leigh's BodySpace
    Emma-Leigh is offline
    Originally Posted by RyanLPainter View Post
    Hi Emma

    I new to all this calorie counting. I did the math and ended up with 1739.8 calories left. What am I suppose to do with those remaining calories after calculating the rest (calculated my total requirement and minused protein requirement/carb requirement/fat requirement).

    Did I do something wrong to have these many calories left over?

    Here are my calculations so you can see if I've made any errors (I haven't included any other information about myself so that this doesn't classify as specific info for someone meeting my height/age/weight:

    Calories needed : 2974
    From Protein: 306
    From Fat: 265.2
    From Carbs: 663
    Macro nutrients needed: 1234.2
    Calories Left: 1739.8

    Thanks for your help. I really appreciate it.

    Ryan
    I have no idea what you've done - run through the calculations here and we can see what went wrong.
    *perfer et obdura; dolor hic tibi proderit olim*
    "The greatest rewards are always reserved for those who bring great value to themselves and the world around them as a result of whom and what they have become." - Jim Rohn
    It's your call. DRIV.... E.
    Reps for protein powder, puppies, or anyone who buys me a house.
    Reply With Quote

Reply
Page 1 of 61 1 2 3 11 51 ... LastLast

Similar Threads

  1. Replies: 11
    Last Post: 08-14-2014, 04:37 AM
  2. Replies: 3
    Last Post: 03-04-2013, 01:31 PM
  3. Replies: 7
    Last Post: 03-04-2013, 01:12 PM
  4. Need help calculating calories and macros...
    By MuscleMama76 in forum Nutrition and Supplements
    Replies: 6
    Last Post: 04-28-2012, 01:13 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Home Store Products Careers Help Contact Us Terms of Use Checkout