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a subwoofer, spare wiper blades, happy meal toys...

I wish I had abs like yours

update - in the 5 days since upping my calorie intake and doing the same phys routine I have gained 7lbs in weight :(

a cool down routine and stretching?
I find I get far less DOMS if i spend 10 mins stretching after exercise

http://i7.photobucket.com/albums/y265/emokid310588/IMAG0006.jpg

cottage cheese with tuna, tomato salsa and salad :)
very tasty

I have a question,
what should my calorie intake be on my rest days?
the same as a workout day or the BMR?

people who hog all the treadmills in the gym, to WALK on them

I do have tuna every day now
chicken and steak are expensive so I only have them twice a week but I have started having stir fry vegetables and salad with 1 meal every day

http://i7.photobucket.com/albums/y265/emokid310588/1go/b4nafta.jpg
This was the result from a 4 month diet, 14lbs weight loss, 2 inches lost around the waist
...

If im doing a long run (like an hour) or a hard gym session I will have a powerbar energize before I go which is 240 calories, 45g carbs.

I have just ordered some more of these so I will be having...

Thanx for the replies I am finding it a pain to find the extra calories, I am in the uk though and some of the things you have abroad aren't available over here or I would need to find and...

Apolagies I write my last reply before reading yours.

I don't know much about cooking so I normally make myself stuff like tuna and cottage cheese with salad, yoghurt with fruit, protein shakes...

I do understand that kara I do
I honestly don't feel like I'm under eating in the amount of food I'm eating, a small breakfast yes admittedly as I normally sleep through breakfast because my sleep...

And kara yes I do understand the car fuel analogy and I agree with you. All I'm saying is I'm finding it hard to find ways to get my seven gallons up to ten as i feel full after 7 and don't know...

Basically ive been told I need to eat more calories for my exercise level
but im finding it hard to bump up the calories
I eat an average of around 1200 ish per day and need to get it up to 1600...

Whatever you think im just telling the truth.

Ive listened to your advice and made the changes you have said with regards to increasing protein & veggies, splitting up exercises, rest days,...

No I dont understand the difference, I couldnt find an explanation anywhere just a load of abbreviations, yes I am dyslexic and sometimes I just dont get things.



No im not hungry, I feel...

the most accurate method told me 1216 BMR calories, 2097 maintenance calories and 1573 diet calories.

I think I eat a fair amount it just doesnt have a lot of calories in it
yesterday for example...

well im trying my best to follow the advice im given, making all of the changes I just said and im just being slammed for it which is just making me feel like crap

Im training for a half marathon


yes I have, I did the spreadsheet thing



Im not ignoring it, Ive split up my routine as suggested, ive altered my protein intake as suggested, ive split up...