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    I meant 20g of protein from Whey... I...

    I meant 20g of protein from Whey...

    I calculated my BMR from a calculator online...
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    I messed it up my BMR that is.. I just readjusted...

    I messed it up my BMR that is.. I just readjusted my cals and macros.. I am asking how does it look and how should i structure my eating schedule and macros on non workout days
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    My Lean Mass Diet

    I went on a diet for the past 8 weeks. I am down from 190 to 173 lbs. I dropped my waist size from 36 to 33 and my BF from 13.5% to around 10%. Its time to put on some muscle mass. Now its time to...
  4. Thread: Fitday log

    by en1222
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    Why so little protein? If you weight 184 figure...

    Why so little protein? If you weight 184 figure out your LBM and multiply it by 1-1.5 and that is how many grams of protein you should be taking in.. unless you do not want to gain any muscle.
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    drop the soda and fast food (nothing...

    drop the soda and fast food (nothing beneficial).. have a steak..
  6. Thread: Fish Oil

    by en1222
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    Now's lemon flavored liquid fish oil is good.. It...

    Now's lemon flavored liquid fish oil is good.. It does not bother my stomach at all as other fish products have
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    What to consume before AM Cardio??

    Is it better to take just a BCAA supplement or a whey protein shake before AM cardio?
    I was told its not good to consume a whey protein because your body will use it as energy instead of your fat...
  8. ok i will make sure i do HIIT training 2 times a...

    ok i will make sure i do HIIT training 2 times a week.... But could i still do SS cardio the 2 more times a week? Cardio burns calories and if i am burning more calores than i eat that is good... so...
  9. I thought doing the cardio 5x times a week would...

    I thought doing the cardio 5x times a week would help decrease my BF%... What cardio do yo u recommend and when during the day??
  10. What do you mean deficit? The amount i am...

    What do you mean deficit? The amount i am consuming minus the amount i should be consuming to maintain... I was wondering if the total number of calories i consume for workout and nonworkout days...
  11. HIIT Training on Treadmill or elliptical machine

    How can i perform HIIT cardio on either the treadmill or elliptical machine? What are some examples or programs i can follow?
  12. How do my cals look??

    How do my cals look??
  13. My calorie intake and diet program....Input Appreciated!

    I was wondering how my calories intake and macros look for workout and non workout days. I am trying to cut up. I am 5'11 189 13%bf. I want to avoid LBM loss. I think i am making pretty good progress...
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    Hey how did you get that summary from fitday.. I...

    Hey how did you get that summary from fitday.. I looked under reports but could not find it..thanks
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    So you think i should lower the carbs on off days...

    So you think i should lower the carbs on off days and up the fat??
    I always make sure I consume whey before morning cardio to stop muscle loss.. I keep my cardio at a low-med intensity.

    How do...
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    I am actually 28. I try to do cardio only on my...

    I am actually 28. I try to do cardio only on my days off. I keep it at a low intensity so i do not burn too much muscle.. thanks
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    Check out my Diet... Does it look ok???

    I want start to a cut diet but still retain my gained muscle hence making me look bigger becuase i am more defined.

    I am 5'11 190lbs 13% bf. Please let me know how my diet looks.

    6:30am -...
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