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    I think the biggest issue, at least for me, is...

    I think the biggest issue, at least for me, is that alcohol reduces your self discipline. I know when drinking in the evenings I am more likely to eat something that totally blows my diet.....for me...
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    I really don't think that 1500 cal/day is too low...

    I really don't think that 1500 cal/day is too low for cutting at her BW. Certainly not enough to go into a "starvation mode". Many people start a cut at 12XBW and then cut calories form there based...
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    thanks! Good thread recomendations. AKA23:...

    thanks! Good thread recomendations.

    AKA23: Thanks for the info. Question: You wrote:"A person usually burns the highest percentage of fat when they are at rest. The "average" person burns about...
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    thanks Bradley....I'll scope them out!

    thanks Bradley....I'll scope them out!
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    I guess I need to clarify. If you are consuming...

    I guess I need to clarify. If you are consuming below maintenance calories. While I'm just sitting there will my body choose fat over glucose, glycogen or protein?

    I'm wondering if on days I...
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    type of calories burned at rest?

    does anyone know the breakdown of calories burned at rest? Fat/Carb/Protein? I'm sure it varies for the individual and diet, but is there kind of a "rule of thumb"? Thanks.
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    start with short sprint interals and longer rest...

    start with short sprint interals and longer rest periods until you get adjusted to it. Eventually, your sprint interval will lengthen, rest interval will shorten, and reps will increase. You have...
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    try a different bi exercise. If the problem...

    try a different bi exercise. If the problem still persists it could be other things. I have had some forearm issues in the past and have found that it typically goes away after awhile. I am very...
  9. Thread: good site

    by Erbas
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    dude in the back ground is doing tricep kick...

    dude in the back ground is doing tricep kick backs....obviously going for MASS.
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    feel for ya bro...sounds genetic to me, give...

    feel for ya bro...sounds genetic to me, give those DECLINE DB's a try....not a severe decline either....I usually only do it on the first decline level....get into too severe a decline and you'll be...
  11. Thread: cardio question

    by Erbas
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    New Guy: most think that over 20 min. Many...

    New Guy: most think that over 20 min. Many people do about 30 min to get the cardio fat burn effect and keep it below extended intensities/durations that may enter a more catabolic state. Usually...
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    I do it on non lifting days. I'm thinking that...

    I do it on non lifting days. I'm thinking that if I had to do it around my workout, then I'd do 10-15 min before and 15-20 min after. Get a little warmup in and still end up getting 25-30 min total...
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    oh, I usually oonly use ECA's for cutting....they...

    oh, I usually oonly use ECA's for cutting....they are good for upping the metabolism/cutting appetite
    ...I don't use them while trying to put on muscle.
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    Definitely get at least 1 g protein per lb body...

    Definitely get at least 1 g protein per lb body weight. If you are going to cut, make sure you get a good protein and carb shake immediately post-workout....this will help keep muscle while you're...
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    Could be genetics. Sounds like you might be...

    Could be genetics. Sounds like you might be focusing in your tri's during chest lifts and not noticing it. I'd spread your hands farther out during benching movements. You might try some cable...
  16. Thread: Post HIIT

    by Erbas
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    I would eat if you can....some protein and...

    I would eat if you can....some protein and carbs....replentish your muscles. Your metabolism will be up for sometime due to the HIIT, so it will be buring fat even if you eat. You want to feed your...
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    EFA's are like flax seed oil, fish oil.... ...

    EFA's are like flax seed oil, fish oil....

    Dextrose is an excellent post workout carb....

    Try to shoot for about 200g carbs/day....taken mostly before and after your workouts....then spread the...
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    I don't know how many calories that is total, but...

    I don't know how many calories that is total, but it doesn't look like much. At your weight you need to take in at least 1940 cal. and that is for cutting. Split how you want to, but a...
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    I understand that a 100% HIIT training session...

    I understand that a 100% HIIT training session would be an optimal option. I have concerns with too much HIIT during a cut being catabolic. I do HIIT twice a week, but I am looking to increase my...
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    B&I, when you administered these tests, did you...

    B&I, when you administered these tests, did you find they were relatively inline with the traditional RMR formulas? I agree though, if your' losing fat and hanging on to muscle....you're doing it...
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