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Type: Posts; User: Ashlei

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    One week is not very much in the grand scheme of...

    One week is not very much in the grand scheme of things, and the 1.9lb increase could easily be water weight from hormone changes, if it's around your time of the month this can often mask losing....
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    You should be really proud of your progress! You...

    You should be really proud of your progress! You look great and have come such a long ways in 4 years. Don't get hung up on the numbers, use it as the guide, same as the scale, progress pics,...
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    For kicks I like watching Buff Bunny (Heidi...

    For kicks I like watching Buff Bunny (Heidi Somers) on YouTube and Sarah Bowmar on Periscope.
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    I agree. It's not something they should be...

    I agree. It's not something they should be commenting on, and discussing with other managers.
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    One more vote for front squats and leg...

    One more vote for front squats and leg extensions. I've been throwing in leg extensions to target all sides of the quads by changing which direction my toes point - toes straight, toes pointed in,...
  • Thread: Caloric deficit

    by Ashlei
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    I agree with everything LunaLifts said. Strong...

    I agree with everything LunaLifts said. Strong Curves is a great program with 3 workouts you alternate that focuses on building those glutes but other major muscle groups as well, which is perfect...
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    At your height and weight, with that amount of...

    At your height and weight, with that amount of activity it's possible. The FitBit is not 100% accurate as I'm sure you know, but you're probably looking at 2700-2800 for maintenance.
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    I love hip thrusts for building the booty! Same...

    I love hip thrusts for building the booty! Same as every exercise, go heavy (which is relative and individual), and keep progressing the weight.
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    Pick one goal (either build muscle or lose fat)...

    Pick one goal (either build muscle or lose fat) and stick to it. Unless you're just starting out lifting you won't be able to accomplish both at the same time.
  • Salads, tuna, chicken salad, smoothies,...

    Salads, tuna, chicken salad, smoothies, hardboiled eggs. If you don't mind eating food cold the options are endless. I usually pack leftovers and eat them cold and it works for me.
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    Thank you ladies!

    Thank you ladies!
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    Help figuring out maintenance calories

    Hi ladies, I need some help figuring out my maintenance cals. I've read the stickies, but my work days and my off days my activities vary significantly. I'm 5'9" 143lbs, I work 13 shifts 2-3 days a...
  • Awesome, glad to hear that!

    Awesome, glad to hear that!
  • 2nd what oregonchick said. You need to eat more...

    2nd what oregonchick said. You need to eat more to put on some weight so you get your period back and your hair stops falling out. You're cold all the time because you're underweight, regardless of...
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    +1 on asking to work a set in or switching to an...

    +1 on asking to work a set in or switching to an alternate exercise.
  • Thread: Need macros

    by Ashlei
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    Check out the stickies.

    Check out the stickies.
  • Looks like more fat was oxidized in the RF group...

    Looks like more fat was oxidized in the RF group but there was no statistically significant changes in body fat % or fat mass between the groups, just body weight and BMI in the RC group.
  • +1 for MyFitnessPal also. Unless you purchase it,...

    +1 for MyFitnessPal also. Unless you purchase it, the free one only lets you pick percentages, so I just aim for my macro's I've calculated and ignore the ones it says. I do set my own calorie goal...
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    Any increases in weight is likes due to increased...

    Any increases in weight is likes due to increased glycogen stores and water weight. 1-2 weeks is too short to really tell. Fat looks a little low, and you only need 1g/lb for protein. Check out the...
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    I love the Citizens of Humanity Rocket style....

    I love the Citizens of Humanity Rocket style. They're higher wasted and they stretch so I can get them over my legs but they fit in the waste!
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