Hey, I just started working out maybe 2 months now, nothing major just home workout cause no access to a gym. I'm what people would call Skinny-fat. I'm 18. 5ft 5 (I know am small, Genes..huh) Was 155lbs at the start now around 144lbs. I was looking for a good meal plan. Since i just strated am...

Hi. My goals are to increase muscle mass but at the same time I do play a lot of sports so my daily calorie intake is often between 3000-3500 a day (i'm 6ft 1", 175 lbs and 33 years of age). I've read a lot on forums that the maximum amount of protein the body needs is around 1g per 1lb of...

Age: 34 Height: 5'10" Weight: 180 (currently down from 190) Recommended calories to maintain: 2200 My current daily caloric limit: 1600 (-600 deficit) Main goal: Lose body fat, lean up, flat stomach. Not concerned with adding muscle. Current workout (pretty much all cardio) 30 minute...

Good evening, 6 days ago I was back at the gym after not having trained for around 1 year. The first two days were okay, despite feeling a bit tired after the workouts, and despite consuming pre-workouts before each session. So far I trained 3 days in a row, 1 day off, and 2 days in a row this...

I want to start carb cycling, but I'm having trouble setting up a program for myself. I haven't found much of anything useful in my research, so I thought I'd come here to ask advice. What sorts of macro percentages should I potentially start with? How can I still carb cycle when eating in a...

I eat these nature valley bars daily. It says it contains 10g of protein per serving which I thought was great for such a small bar and got it. I read the back and the source is soy. meh. If I eat one or two of these bars daily will it be bad for me? by that.. I mean, the talk about estrogen...

So I am completely addicted to In and Out burger double. Buy four of them and eat two in two hours and the other two in another two hours. Crazy good calories, clean and clean food (a dream). Also my maintaince is 4,334 and if I don't get there then I don't gain muscle. Anyways, I want to know...

Hi All, I am actually a fit-fat person now (190cm height, 102kg weight) and I wanted to "waste" as much as fat the following month. I had in mind to only eat lettuce, tuna, low fat cheese and cherry tomatoes + Coke Zero from Sodas (I am addicted yeah). My usual menu for the day is: Meal...

I know this isn't uncommon, but my genetic body build that I inherited is mostly skinny (especially in arms and legs) with excess fat in my belly. I didn't work out at all in high school, so while I appeared thin in clothes I definitely had some fat on my belly. The summer before college I started...

I've been doing some research after a friend said that eating to much protein can cause health concerns and after reading articles online i've gotten mixed information. I was wondering if eating 1-1.5g of protein per lb of body weight is safe. Also how much is to much and are these health concerns...

is it possible to build lean muscle mass whilst not overloading on protein. I'm on a massive calorific deficit and am doing no cardio and just lifting heavy weights and have seen a improvement in both weight loss and muscle building however the more weight I am losing the less calories I'm taking....

Hi there, I suffer from IBS and am looking to bulk up (preferably lean bulk). I am okay with my protein choices but when it comes to carbs my body can usually only take white instead of wholemeal products and low fibre stuff. E.g. white rice instead of brown, white bread instead of brown etc. I...

Greetings fellow lifters... I'm currently in the Singaporean Air Force and I have to stay in my camp from Monday to Friday, and I'm only allowed to leave for a few hours every Wednesday, usually to eat out and restock on snacks. Any ideas on foods I could bring in to help add extra calories? ...

Hey, I'm a 20 year old male who started going to the gym about 5-6 months ago, mostly everyday with occasional few days off. I'm 6'0 and 190 lbs, last month fat % measurement was around 15-16%. My current supplement plan looks like this: * 07:30 - 2 x 2000mg of fish oil (Dr. Tobias) - 1 x...