[Rainsford]

Originally posted by Ventitonic

Working out fasted was 100000x easier than eating something before hand I had no idea, I was struggling that first day

True

[Ronaldista]

Originally posted by Black Cat.

Intermittent Fasting (16 hours fast/8 hours feed) after 1 week:

• Started with 84kg (185 lbs), got the weight down to 80.5kg (177 lbs), an incredible loss of 3.5kg (8 lbs).
• Got stronger at my workouts.
• It's easier to maintain than normal diets.
• There aren't really any cons.
• 100% approved.

That sounds really good How many meals do you eat during the 8 hours? How many calories? Do you eat "normally", or do you count calories/macros/anything like that?

[Rainsford]

I have 3 meals.

Check here: http://www.leangains.com/2010/04/leangains-guide.html
http://www.leangains.com/2008/06/sur...-fat-loss.html

• On workout days, break the fast with meat, veggies and a fruit. If you’re planning to train shortly after this meal, add a few carbs in the form of a starch source – potatoes or whole grain bread, for example. Make it a medium sized meal and don’t stuff yourself. Train within 3 hrs of having eaten this meal and have a much larger meal after your workout; in this meal, add more complex carbs – and you may even have one of your favourite treats as dessert, if it’s not too high in fat and if eaten in moderation. Good examples of what I refer to as ‘treats’: low fat ice cream, sorbet or JC’s cheesecake. Bad example: Chinese buffet or your son’s birthday cake. You get the point, keep it within moderation and don’t pig out.

• On rest days, eat less calories than on workout days - do this by cutting down on carb intake, and make meat, fibrous veggies and fruit the foundation of your diet for this day. The first meal of the day should be the largest, in contrast to workout days where the post-workout meal is the largest. Largest doesn’t necessarily mean largest in terms of volume; I suggest getting at least 40% of your calorie intake in this meal, and the dominant macronutrient should be protein. I’ll have some clients eating upwards to 100 g protein in this meal, so don’t be afraid to pile on the meat (or whichever protein source you prefer). Fattier meat and fish like ground beef and salmon are examples of some excellent protein sources that may be consumed on rest days.

• In the last meal of the day, include a slow digesting protein source; preferably egg protein, cottage cheese (or any other source of casein based protein). Meat or fish is also ok if you add veggies or supplement with fiber. This meal will keep you full during the fast and exert an anti-catabolic effect on muscle protein stores by ensuring that your body has an ample supply of amino acids until the next meal.

• Whole and unprocessed foods should always take priority over processed or liquid foods, unless circumstance demands a compromise. For example, you might find yourself in situations when there is little time to eat or prepare foods – in such a situation, having a protein shake or meal replacement bar is ok, where as solid, more satiating foods should be consumed whenever there is ample time to cook.

Basically this.

[Ronaldista]

Originally posted by Black Cat.

I have 3 meals.

Check here: http://www.leangains.com/2010/04/leangains-guide.html
http://www.leangains.com/2008/06/sur...-fat-loss.html


Basically this.

Thanks. I'll have a more detailed look at it, but it might not be suitable for me since I don't eat a lot of the things he mentions :/

[■YoungCalifornia■]

My abs are so sore

[Glassmouth]

ok, guys, so maybe i will be lurking in here since i've been 2 months at the gym by now and i wanna see changes!

[Whatevaaaaa]

I finally have abs guys

[Whatevaaaaa]

I mean it's like 60% lighting but still!!!

[Ozzy8923]

I've lost 40 pounds, ten more to meet my goal

I'm excited but also worried cuz I'm not bulky or anything so I feel like another ten or fifteen pounds would make me look really really lanky, especially cuz I'm tall. Anyone have any suggestions on how to bulk up? I'm not on a deadline so just things that aren't TOO drastic or threatening, baby steps! I just started this 3 months ago

[Whatevaaaaa]

Originally posted by Ozzy8923

I've lost 40 pounds, ten more to meet my goal

I'm excited but also worried cuz I'm not bulky or anything so I feel like another ten or fifteen pounds would make me look really really lanky, especially cuz I'm tall. Anyone have any suggestions on how to bulk up? I'm not on a deadline so just things that aren't TOO drastic or threatening, baby steps! I just started this 3 months ago

Honestly? Push yourself in the gym, Meal prep and take a Mass Gainer!
Overwork your muscles every time I started a really intense 6 days a week(essentially two full body workouts in one week) and you can feel that you are pushing your body more which will allow you to gain more from the experience.
I suggest meal prepping because it will structure your diet and give you healthy options. Trust me when you have the food on you when you are places that will be your go too. Another positive is that you will save money. This will help you cut the last stretch of weight!
The mass gainer is gonna get you super swole! All you really have to do it take it every day at least once a day and it will give you a lot of carbs and protein in one shake! It's gonna fuel your muscles just as much as all the food you are eating which is the only way to gain!

[BILLIONAIRE✘BOY]

Omg I wont be able to do my cardio because I ****ed my foot up running from my neighbors dog
I wonder if there's anything I can do to substitute it, I might just have to let my foot heal to do anything
asdasd;kl

[Whatevaaaaa]

Originally posted by BILLIONAIRE✘BOY

Omg I wont be able to do my cardio because I ****ed my foot up running from my neighbors dog
I wonder if there's anything I can do to substitute it, I might just have to let my foot heal to do anything
asdasd;kl

If your gym has a rowing machine that is so much fun!

[ItsJim]

Originally posted by Black Cat.

I'm doing Intermittent Fasting (16 hours fast/8 hours feed). Will post my results and opinions on Tuesday.

Just 5 days and the results, wow

I am nearing a month soon

Was around 87kg a month ago and i am 82kg at the moment (of course i lost 3kg quickly because of the water weight)!! Can't wait for that stupid ass muffing top to evaporate

[ItsJim]

Originally posted by Ventitonic

Working out fasted was 100000x easier than eating something before hand I had no idea, I was struggling that first day

I can't do it, i tried it once and i had some massive headaches (especially after deadlifts ) i am also afraid of loosing muscle mass in the progress, i am thinking to buy some BCAAS and give it a go tho.

[Whatevaaaaa]

Originally posted by ItsJim

I can't do it, i tried it once and i had some massive headaches (especially after deadlifts ) i am also afraid of loosing muscle mass in the progress, i am thinking to buy some BCAAS and give it a go tho.

BCAA's are the ****! I suggest you get these from Amazon!
Honestly I take roughly 6 a day and this will last me nearly 3 months

[BaddiéBéy]

Hello there, do some of you know some great exercises for someone with asthma? I need halp

[jpow]

I'm going to start intermittent fasting tomorrow! The schedule on LeanGains was perfect for me. I work from 4pm to 9pm in the summer, and to be able to eat at 1pm and then right before and after work will be perfect.

[FBF]

I'm going to need y'all in a few weeks when a get serious about getting in shape. First question, I need to be hot in August, I'll start some time in June, is it realistic ?

[MermaidMotel]

Hey guys! Just joined ATRL and have briefly followed this thread as a guest and I have become quite inspired!

My goal in terms of fitness is to gain muscle and become more bulky. I have always been way too skinny but my New Years resolution was to gain weight as I was 105 in January (my height is 5'5"). Its been a journey and iv'e only been focusing more on gaining weight but still did some moderate exercises 4 times a week. I am now at 123 (yay!) and am hoping to start building muscle and to get to 130-135 by the end of the summer! Its been a slow and steady gain but I'm happy i'm finally achieving it and no longer under weight.

I look forward to coming back to this thread every now and then to update and see how you guys are all doing!

[ItsJim]

Originally posted by Whatevaaaaa

BCAA's are the ****! I suggest you get these from Amazon!
Honestly I take roughly 6 a day and this will last me nearly 3 months

I live in the UK so i am just going to buy some drom myprotein, preferably the powdered one!