FREE STRONG & SHREDDED STACKS! -> OxyELITE Pro AF + C20!
- 09-19-2013, 04:43 PM
- 09-19-2013, 05:00 PM
1.) Don't starve your self you might lose weight but you'll lose a lot more muscle then needed
2.) high protein studies have shown that high protein diets help keep a lot more muscle while dropping calories
3.) don't be afraid of getting plenty health fats especially if your going low carb. It's mixing the two that gets people in trouble.
- 09-19-2013, 06:28 PM
1} Remain Motivated even when your the only one in the gym!
2} adjust your workouts and get up at the crack of dawn to do fasted cardio/training before anyone wakes!
3} Keep moving forward even when others around you don't understand your will to train!
09-19-2013, 06:30 PM
1) When you hit a sticking point in weight, check the mirror first before dropping calories or adding cardio
2) Always add cardio last, start your calories as high as possible when cutting to help keep the metabolism as fast as possible
3) Cheat meals are ok, moderation is ok, refeed are ok, all of these help t3, leptin, and hormone levels when dieting and increase fat/weight loss
09-19-2013, 06:57 PM
1. Be patient and never give up--slow and steady wins the race
2. Know your body and what is possible to get lean but remain healthy--genetics are something we cannot change
3. Use supplementation effectively and as an added boost, not a patchwork for a poor diet--there's a reason they're called "supplements"
09-19-2013, 06:58 PM
09-19-2013, 06:59 PM
09-19-2013, 06:59 PM
1) At least 1g/lb of protein, 20% of your diets from fats, and the rest carbs, if carb tolerant then higher your fats
2) Even when cutting, it would be wise to take a deload depending on how long of a diet you are running. This will help prevent CNS burnout
3) Always strive to hit your micronutrients as much as possible even when your kcals get low. That is key to staying healthy and not getting sick as your immune system breaks down from dieting.
09-19-2013, 07:27 PM
09-19-2013, 09:07 PM
1. Eat the foods that you like, to equal your calories for each day. Nobody can sustain a friggin grapefruit only diet, and that isn't healthy (just for an example)
2. Change it up!! Add some variety to your diet each week. I see people eating Chicken, Rice, and potatoes all day every day. Good for them, but i get sick of eating the same old stuff. And, IMO, it is easier to stray FAR off of the path when you aren't getting many flavor combos in.
3. REFEED!! Or carb up, whatever you want to call it. I believe that at least one day each week, there should be a day where you allow yourself to eat MORE (no, not 10k calories, just maybe 1k extra depending on goals). It has been said that this stokes the metabolic fire, but I think it just makes all of the healthy eating that much easier to do every other day.
09-19-2013, 10:18 PM
09-20-2013, 08:29 AM
09-20-2013, 12:17 PM
09-20-2013, 02:01 PM
09-21-2013, 02:19 PM
09-21-2013, 02:28 PM
09-21-2013, 03:01 PM
Are you exposed to large groups of people on a regular basis? Schools, church functions, enormous gym with tons of patrons? Stuff like that...
I rarely get sick, like cold or flu type sick. Probably 2 times in the last few years. But I am borderline anal when it comes to washing my hands and using hand sanitizer. And I work in health care so I am exposed to sick people daily. Although when I was a kid I got sick very often. Strep throat a couple times a year for like 7-8 years. My mother works in health care also so she would bring the stuff home, and schools are a breeding ground for bacteria. Good thing about being sick that much is that you build antibodies for many types and strains.
Have you ever been told that you have immune system issues?
09-21-2013, 05:22 PM
Have not been sick in 5 years.
Meeting micronutrients and getting a variety of fruits/veggies helps a ton
and all those baked goods with OEP Protein
09-21-2013, 05:24 PM
09-21-2013, 05:45 PM
Currently I am a medic at Ranger Training Brigade. Most of the cadre there are some of the most fit in the army, generally speaking. Some of those guys are constantly sick, and their diet and fitness regimen is on point. Just doesn't make sense sometimes.
09-21-2013, 05:45 PM
09-21-2013, 05:47 PM
09-22-2013, 12:32 AM
09-22-2013, 12:39 AM
09-22-2013, 07:25 AM
09-22-2013, 11:35 AM
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09-22-2013, 11:37 AM
09-22-2013, 12:10 PM
Camping out like this is a Black Friday Deal!!! Not leaving my spot!
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09-22-2013, 12:34 PM
1) Be willing to make a change.
It is so much easier to not get started, and to continue walking the same path you are on. However, there is a certain level of commitment required in making the conscious decision that you are going to change your lifestyle in order to align with your goals. Accept that what you're doing and the beliefs you may hold, may not actually be entirely true. Or, you may need to change up your training and diet to ensure that your body is still making constant adaptations to demanding stimuli. Keep an open mind, and be ready to change as new information emerges as to the workings of the human body.
2) Keep your sanity.
While it is important to really dedicate a lot of time to this lifestyle, know that there still remains a level of enjoyment you must get from it if you intend to get the most out of it. This doesn't just mean the most in terms of gains, but in terms of satisfaction as well. Make sure you are not becoming so obsessive over this lifestyle that you cut people out of your life and allow your extreme commitment to your goals to compromise your quality of life. It can begin to feel like a job once this happens, and it just isn't very fulfilling anymore. Sometimes the will needed to build an amazing body can become quite a burden when it begins affecting other parts of your life. Be open to the idea that you may need to back off a little.
3) Love what you do.
Try to maintain the mindset that every single workout, every single meal, etc is exciting. Make sure that this sport, and all that it involves, excites you and makes you feel good! There is no reason to continue on if bodybuilding is no longer serving you, and you are simply serving it. That could be a good time to dial back or call it quits. Only if you truly love it, will you be able to get the most from it!
09-22-2013, 05:51 PM
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