❖❖LF Chat v13.0❖❖Unlocking your genetic fat loss potential, now with more waffles❖❖

[Hummina]

Keep hearing that it is difficult figuring out the right ratio with coconut flour. Must have got lucky the first time I tried because I made coconut / almond flour cookies with dark chocolate and it was delicious. And yes, it smells amazing! I actually found a coconut oil that actually has a slight flavor of coconut...but ofc it is organic / extra virgin so pretty damn expensive. This is the recipe I am going to try as hamburger buns:

http://www.thegfcflady.com/2014/02/2...amburger-buns/

I saw a recipe on the back of the coconut flour package for wraps...might have to try that out as well.

Mirin' Lunch?


[img]http://i.imgur.com/rIZNdyZ.jpg[img]


Grilled pork chops (with a sauce I made from olive oil, soy sauce, garlic powder, and dried rosemary, basil and cliantro), kale mix with avocado cliantro dressing, topped with pumpkin seed and dried cranberries, and fried egg + tomato

mlj: trader joes coconut earl. it's not a huge jar, but it's organic, extra virgin, etc, etc, and gives whatever you cook in it a very subtle coconut flavor. plus it's like $3 instead of $10

btw, that looks delicious...now im hungry.

[krete77]

back to 20%+ body fat again checking in.

brb haven't worked out in 1.5 years.
brb just bought a scale, measuring tape and got my gym membership renewed

people think i look fine but i'm dam ashamed to take off my shirt
skinny fat baby, datz me.

dat feel when you used to be lean and loved to run around with your shirt off everywhere and it's taken away from you



im back. gonna start another losing fat competition on here. good luck to me.

wassup to all my ol' peeps on here that may still be around

---in no particular order: Bradkemp, ammex, ladylove, serp, caprica and the rest i can't remember

pics to follow

[stingray72]

back to 20%+ body fat again checking in.

brb haven't worked out in 1.5 years.
brb just bought a scale, measuring tape and got my gym membership renewed

people think i look fine but i'm dam ashamed to take off my shirt
skinny fat baby, datz me.

dat feel when you used to be lean and loved to run around with your shirt off everywhere and it's taken away from you



im back. gonna start another losing fat competition on here. good luck to me.

wassup to all my ol' peeps on here that may still be around

---in no particular order: Bradkemp, ammex, ladylove, serp, caprica and the rest i can't remember

pics to follow

Good for you for coming back.

[moore93]

back to 20%+ body fat again checking in.

brb haven't worked out in 1.5 years.
brb just bought a scale, measuring tape and got my gym membership renewed

people think i look fine but i'm dam ashamed to take off my shirt
skinny fat baby, datz me.

dat feel when you used to be lean and loved to run around with your shirt off everywhere and it's taken away from you



im back. gonna start another losing fat competition on here. good luck to me.

wassup to all my ol' peeps on here that may still be around

---in no particular order: Bradkemp, ammex, ladylove, serp, caprica and the rest i can't remember

pics to follow

A tear of nostalgia ran down my face.

[EjnarKolinkar]

Ejnar, roger that. Maxing! I have to wash my clothes at a laundromat when I'm here. I usually bring along candy or cookies to get me through tasks like that, lol. Told myself not to bring anything and I didn't. Didn't die either!

IDK why 215 seems like Everest right now, I've been there before. I suppose it's because I am leaner. DILLIGAF though, jobs got to get done.

Went to the ultra gym today and took a tour, fml $139 for the family membership. My gyms piss ATM, I'm sick of it. The ultra gym has everything and none of it's broken. 3 lifting platforms, 3 squat racks, bout 200 machines. Grunting is allowed as long as you take a sip of pellegrino after. Still cheaper than the crossfit box for 1 and can finally take that Pilates class I've always wanted

[Znik]

^^ Sounds like a awesome gym.

[kureransu]

Hey guys, I'm officially finished with this 4 weeks 2 shred program. It was a really good experience. Glad it's over, but also glad i did it.

In case you missed my starting weight was 220.0
today's finally weigh in was 196.0

24lbs in 28 days. I want to say that 6 or 7 lbs was water weight easy because of the holiday weekend and the weekend after that being a family holiday weekend.

So now i'm going trickle fats back into my diet and up my carbs a bit. Today will be a little high, but i'll bring it back down and slowly up throughout the week.

It may be time for a new avi. we'll see lol. Mayeb same pose, but i want to say i was 205 in last avi.

Anyway, my goal now is too stay between 195 and 205, and using the ten lbs to do small controlled bulk and cuts. 210 is like the absolute highest i want to be, unless my stomach is sill flat lol, then i really don't care.

But I've learned that:

I've still control over what goes into my mouth.

Despite going to about 12 food centric events this past 28 days, not once did i feel like i was missing out or was being tortured.

anything under 205 i'm happy with body wise.

I think i'd feel tiny at 190

I love fats lol.

My body drops weight REALLY fast when I don't have fats -_-

Supplements reallly do have a place. I played soccer, or racquet ball at least 24 times out of the 28 days for my cardio. Despite being low cal, low fast, and the alst week REALLY low carb. I didn't feel like i lack ANY energy. In fact i don't remember the last time i've ever felt so agile.

That said, I still don't feel they are worth investing all that money into. Should be fine with a few essentials.

So yeah. I feel good. Nice way to jump into the second half of summer (or is it last 3rd).

Cheers

[Znik]

Awesome job on the rapid shred Kure.


In other news, had a refeed again. Boom gained 8lbs and bloated as fuark, still get massive carb hangovers which totally sucks.

[MuzzieChik786]

Kure - dang 24lbs in 28 days. I'm jelly. =(

In other news, had a refeed again. Boom gained 8lbs and bloated as fuark, still get massive carb hangovers which totally sucks.

My "cheat" meal last night was tortilla chips and salsa. Salty as hell! Not even worth the calories - but yea, I binged on it. Back to cavewoman eating today.

[Znik]

My "cheat" meal last night was tortilla chips and salsa. Salty as hell! Not even worth the calories - but yea, I binged on it. Back to cavewoman eating today.

My cheat during the refeed was pizza, well not the pizza itself since I have that all the day but I had a Calzone on the side (which was the "cheat")
Beyond that it was all oat cheerios,oatmeal,fruit and protein bars, oh yea and 5 slices of grilled cheese with meat and spices.

Should last me another 2 weeks or so of cutting.

[missladyj]

@humm, closest trader Joe's is 20+ miles from me

@krate, welcome back, couple of us slacked off and put some chub on too... /raises hand

There is a strong weight loss to lf chat posting ratio for me, so sticking around for a while. Hope to see you around more.

@kmac, oh I didn't think you were knocking me down, fellow disordered eater here. I climb up on my soap box at slight opportunities when discussing current interests, my apologies if it seemed I was being defensive. I just talk a lot .

in4 Cap coastal pics and Kure progress pics

[kureransu]

thanks guys, Avi updated. So far i've eating a fair share of peanuts lol. but nothing too crazy, will have pizza tonight. then 2 games of soccer.

Spoiler!

notice striation in shoulders. lol

gym selfie lol. I need ot get on that Znik level of lighting at home.

[Znik]

thanks guys, Avi updated. So far i've eating a fair share of peanuts lol. but nothing too crazy, will have pizza tonight. then 2 games of soccer.

[img]http://bodyspace.bodybuilding.com/img/user_images/growable/2015/08/10/43953982/profilepic/CDWzqBkCLZimJENdzHuX] notice striation in shoulders. lol

gym selfie lol. I need ot get on that Znik level of lighting at home.

Znik lighting is easy, just put energy saving light bulbs in everything.

Looking good Kure, got any pre-cut pics ?

[Znik]

Looking through some pics from last month. Found one with a angle/pose that makes my delts looks massive.

Spoiler!

Spoilered so I dun steal Kure's thunder

[kmac1196]

No worries MLJ. We good.

Kure....Um...ya. Good.

[kureransu]

Znik lighting is easy, just put energy saving light bulbs in everything.

Looking good Kure, got any pre-cut pics ?

i'll have to look. not sure though.
also i don't mind sharing the lime light lol.

I think i need a mobile full body mirror. I think i get the lighting in my room with the dimmer.

and i spoilered my pic (that i just noticed bb.com compressed the heck out of) 'cause i ain't neva scared. I don't think the ladies are complaining either way.

[Znik]

i'll have to look. not sure though.
also i don't mind sharing the lime light lol.

I think i need a mobile full body mirror. I think i get the lighting in my room with the dimmer.

and i spoilered my pic (that i just noticed bb.com compressed the heck out of) 'cause i ain't neva scared. I don't think the ladies are complaining either way.

Soft and dimmed light is usually the best for me, mostly because I am so freaking pale (thank you Norwegian summer) that any hard light just removes any definition and makes me look like a albino.

And yeah bb.com compresses pics like crazy.

[kmac1196]

Znik looking good! I just keep thinking of how starving you must be. LOL OH the dedication!

[missladyj]

[QUOTE=Znik;1383629843]

Spoiler!

[img]http://forum.bodybuilding.com/attachment.php?attachmentid=7910553&stc=1&d=143923 7241[img]

/QUOTE]

Spoiler!

[img]http://bodyspace.bodybuilding.com/img/user_images/growable/2015/08/10/43953982/profilepic/CDWzqBkCLZimJENdzHuXUmgxIGmUofJQawTl.jpg[img]

[Znik]

Znik looking good! I just keep thinking of how starving you must be. LOL OH the dedication!

Haha yup, was already pretty lean in that pic and that was like a month ago. Most days it's fine and other days it's horrible, today I was eating my lunch while doing cardio

I think the worst part is probably the mood and hormonal fluctuations or at least it is for Rita. A few days ago she was worried I was going to break up with her because I have been so grumpy,annoyed,lethargic,irritable, silent/withdrawn and whatnot! Had to have a talk again that it's normal and I am currently not sane so nothing I say or do should be taken seriously

[krete77]

couldnt agree more with the lf chat post to lf loss ratio lol

hows everyones summer?

[DannPM]

I've been out for a a few good weeks sprucing up my old place to sell and then moving (moving all done now btw) and come back. posted a few times on mobile but back for real this time.

MLJ and Kmac have a new internet body crush (Kure...looking good btw too bro)

Znik almost done cutting (also looking nice bro!)

Ejnar joins a megaplex

and Muzzie is eating chips and salsa by the bucket-full.

Things have changed but all caught up on most now...k Cap where are you?

PS I'm on spread for like EVERYONE. wth is going on with that?

New home gym area (the extra garage) Power rack, bench that'll fit in the rack, and treadmill coming soon.


Me hauling a (huge and heavy) branch with my wife's car from about an acre in. We can also burn trash if I want out here. County life! Love our new place.



If ANY of you (edit: regulars that I know lol) are ever in southeast Kansas, you're welcome guests at our place!

[kmac1196]

Poor Rita! You better hurry up and get to the BF and bulk again.

Dann...wrong...Kure has been my internet body crush for 2 years. You all are my new crushes. Also, new place sounds great. I live in Massachusetts where there are rules for the rules. But I love the ocean so....



Husband is away camping with friends (Saco River Maine) for 3 days so I spent all day (literally) cleaning yesterday. The oven, tops of cabinets, ceiling fans, etc......8 solid hours. So....lifting Tues, thurs sat this week. Shopping today too.

Last week's weigh in was down .2 lbs. Still hanging on to the 4.6 lb gain since beginning maint. (trying to find TDEE). Last 4 weeks coming up then back to cutting. Sticking to 2500 even this week because I think that's the number based on the data I've gathered these last 8 weeks.

[Znik]

Poor Rita! You better hurry up and get to the BF and bulk again.

Husband is away camping with friends (Saco River Maine) for 3 days so I spent all day (literally) cleaning yesterday. The oven, tops of cabinets, ceiling fans, etc......8 solid hours. So....lifting Tues, thurs sat this week. Shopping today too.

Yap, she has been begging me to stop for like the last 3 weeks or so
Cleaning is a excellent way to increase TDEE, I look at it like warm up, cardio and mobility/recovery work


Mirrin the garage Dann, so jelly. Want to build a garage here so badly, but we have to remove a good chunk of mountain/stone to do so and it's freaking expensive. Looking at like 13 000 $ alone just to get rid of it and another
13-18 000$ for the garage itself.

[moore93]

Yap, she has been begging me to stop for like the last 3 weeks or so
Cleaning is a excellent way to increase TDEE, I look at it like warm up, cardio and mobility/recovery work


Mirrin the garage Dann, so jelly. Want to build a garage here so badly, but we have to remove a good chunk of mountain/stone to do so and it's freaking expensive. Looking at like 13 000 $ alone just to get rid of it and another
13-18 000$ for the garage itself.

Ever heard of a hammer and chisel?

I'd imaging that's a good way to increase TDEE as well.

[Znik]

Ever heard of a hammer and chisel?

I'd imaging that's a good way to increase TDEE as well.

.... I have thought about it *srs*

[Galindo62]

Nice home gym. Looks spacious and organizdd

I just set mine up last month.

I have a power rack two barbells two ez bars, over 545lbs of weight and 5-100lb dumbells

Im still looking for good gym flooring. I have two random strips of excellent material. But I don't know what it's called so I can't get more of it.

One of the barbells i received extremely rusted. I'm trying to do the soda trick to clean. Today is the fourth day it has been submerged in iron gonna unpack it today.

The dumbells are olympic handlr adjustable dumbells. The pros is that it takes up zero space. The con is it takes time to adjust the weight. They're hollow so they only cost about 20$ for the pair. Can hold a little over 100lbs which is more than enough for me because I only use them for accesory and isolation work

I got 245 lbs of weight with the rack. Then I got 70lbs of weight for 88cents a lb from a cheeky kunt off off Craigslist who is a straight up liar lol.
And then I got 255lbs for 33cents. Came with a free rusted barbell
I plan on deadlifting with the rusted barbell which is the only reason I'm cleaning it. Because deadlifts scrapes shin sometimes and I don't want rust blood


I decided to not get seriously into lifting right now though. I'm training two people atm.
Also decided to buy a bass and make a band. Haven't bought a bass yet. Still playing piano and guitar. Will have a piano video up soon hopefully.

[MuzzieChik786]

and Muzzie is eating chips and salsa by the bucket-full.

Pretty new place dude.

SCALE-LESS EATING

So I didn't tell you guys this, but the last couple months, I've weened myself off of eating by the scale. After doing it for years - I finally realized that meticulous tracking is frackin' crazy. At least for us normal weight folk. The measuring and weighing, skipping out on meals, it decreases quality of life by a lot. My personal opinion.

I've managed to continue to lose weight and/or maintain my weight (whatever my goal is) and not stress about the food scale.

My strength has increased (benched 110 lbs last night), and am much happier.

This is not to say that I'll never revert to eating by the scale - but man is it a relief to not have to stress about measuring everything.

I think that after you've been eating healthy for years - you tend to know about how much you're eating without having to measure. It's a mental calculation.

Anyways, I can go on, but I don't want to bore you guys.

[Znik]

SCALE-LESS EATING

So I didn't tell you guys this, but the last couple months, I've weened myself off of eating by the scale. After doing it for years - I finally realized that meticulous tracking is frackin' crazy. At least for us normal weight folk. The measuring and weighing, skipping out on meals, it decreases quality of life by a lot. My personal opinion.

I've managed to continue to lose weight and/or maintain my weight (whatever my goal is) and not stress about the food scale.

My strength has increased (benched 110 lbs last night), and am much happier.

This is not to say that I'll never revert to eating by the scale - but man is it a relief to not have to stress about measuring everything.

I think that after you've been eating healthy for years - you tend to know about how much you're eating without having to measure. It's a mental calculation.

Anyways, I can go on, but I don't want to bore you guys.

Do not know those feels since I have never weighed or tracked (apart from mentally) what I eat

It's pretty easy to estimate intake by just doing quick mental estimations once you learn the calorie value of various food stuff. Just round it upwards and it gives you a nice margin of error.
Every time I done a day of weighing food it always tend to come within 200 calories of what I estimate the day to have been. I would never ever recommend it to a noob but for someone who knows most nutritional values and estimations it's perfectly doable.

Krete seems like a decent enough setup, I would be scared of lifting on the tiles though (assuming it's tiles, dont know the construction standards you guys have). The alternating height stud reinforcement annoys the hell out of me though

I should get some Olympic dumbbells, currently using 1" dumbbells.

[Galindo62]

Yeah I weighted for about a year and counted for about two years. Now I only count if I'm trying to cut. Otherwise i just easy breezy beautiful cover girl. Maybe it's creatine. Maybe it's Maybelline.