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  1. fitnessbyalex

    Army Guy goes Shock and Awe with Anadraulic State GT (Sponsored)

    Nice log! comin' in late but caught up for the most part -Alex
  2. fitnessbyalex

    Critique My Rough Diet Plan!

    I would stick to adding 1 omega-3 egg. That will somewhat mimic the 'trace' fats you would otherwise get from a portion of chicken breast or something to that effect. -Alex
  3. fitnessbyalex

    Feedback on cutting diet/plan appreciated!

    I like that. I would say, (depending on your results, energy to train, fullness and metabolism) you can push it ~150g carbs on training days and then back down to abotu 75g carbs on off days. That will allow more glycogen to train, and keep your body guessing and metabolism elevated. -Alex
  4. fitnessbyalex

    Best Foods for TESTOSTERONE?!

    I wouldn't worry about micro-managing things like this unless you are eating obscene amounts of these foods to begin with (which I would also discourage highly)... -Alex
  5. fitnessbyalex

    Feedback on cutting diet/plan appreciated!

    Don't focus too much on calories. I would aim for 240-250g protein if 160 is a more accurate LBM number for you. Stick to an EFA supplement that provides omega-3's primarily in EPA/DHA form. Flax isn't necessary. 6-8 weeks would be a realistic time frame depending on how lean you want to get. If...
  6. fitnessbyalex

    New Guy in Need of some help please!!

    It looks like you are choosing good quality foods. Most people find it easy to do this. The tricky part is quantities and timing. These three variables combined are what yield precise, predictable and efficient results. Do you have any idea of your bodyfat % at your current weight? If you'd like...
  7. fitnessbyalex

    Sooo yeah, I'm fat. Time for a change

    To be realistic, not everyone can dedicate 100% consistency and precision to their nutrition. However, at very least they should attempt to meet their daily macro requirements. Whether one meal comes from nitrate/sodium ridden turkey breast or not won't make it or break it necessarily - however...
  8. fitnessbyalex

    My new diet

    It always makes me a little uneasy when I see someone using AAS to assist in muscle preservation during a body-fat loss phase - when their diet looks less than optimal. You are eating clean foods it seems but your calories are too low and your protein intake is too low as well. In your case aim...
  9. fitnessbyalex

    ok cut from 265 to 208 and stuck

    You just need to play with your carbs a bit more. cycling them between training and off days is great but they are a bit too high in my opinion - especially if you have plateaued. When dropping your carbs a little you can slightly increase your protein and eat some extra green veggies. throw 1-2...
  10. fitnessbyalex

    Feedback on cutting diet/plan appreciated!

    I am assuming you are 150lbs LBM based on your macro's? If that is correct than they look spot on. the only thing I would change is ditch the peanut butter and try to drop your fat intake to 30g per day or so. Make sure to take an EFA supplement of have say Salmon for your last meal of the day...
  11. fitnessbyalex

    Sooo yeah, I'm fat. Time for a change

    Your food choices are clean. macro's are off. I can help you figure this out so that you have a bit more structure and precision to your meal plan if you like. Also, there are unnecessary additions to your diet like sauces, deli meats etc. -Alex
  12. fitnessbyalex

    first cycle lots of cutting

    I will tell you this much: AAS can be very useful tools when used properly. But despite the massive attention they get for being "magical muscle building drugs" they simply are not. They will fill in some of the gaps of poor nutrition and rest thus improving your physique with some slacking in...
  13. fitnessbyalex

    BMR and losing weight

    One thing to keep in mind is that yes, on paper you can figure your maintenance calories at x and then x-500 cals per day to loose 1lb per week. this may work for 2-3 weeks but then your BMR starts to slow as a response to caloric restriction. Other things need to be implemented to maintain an...
  14. fitnessbyalex

    5 weeks before photos

    can you provide a meal by meal breakdown of your current diet. Also your height, weight, body-fat % and body-type? You will not drop 20-30lbs in 5 weeks. Assuming we can get you to loose say 5lbs of water and really push hard to get your fat loss to 2lbs per week, you are looking at a net weight...
  15. fitnessbyalex

    My first "Cutting" Phase

    What does daily meal plan look like for you now? If you show me that I can help you re-organize your macro's to contribute to fat loss/muscle preservation. -Alex
  16. fitnessbyalex

    Ahhhh It's that time again..

    Carb cycling/manipulation may be slightly more complex than a simple keto diet, however it almost always yields better results. Proper manipulation of carbs will keep your metabolism elevated and your training intensity higher. The combined effect in the end is more muscle, less fat. Keeping the...
  17. fitnessbyalex

    need some help here

    What is your diet like? If the EC stack was the variable that caused the weight-loss than obviously when that element is removed, the problem will slowly surface again. -Alex
  18. fitnessbyalex

    When I see/think food, I lose it...

    Congrats on your personal weight-loss. I think at this point, to realize your true goals, you will need to pay precise attention to macronutrient intake as well as timing. Your diet over-all has a low thermic effect and is quite low in calories - this will cause a sluggish metabolism. For...
  19. fitnessbyalex

    Critique My Rough Diet Plan!

    A simple nutritional rule I have found to be very successful for myself, my clients and one the makes the most sense physiologically is: if you are adding fat to your diet carbs should be kept very low (unless bulking and/or you have a VERY fast metabolism). Even someone with such a fast...
  20. fitnessbyalex

    New Guy in Need of some help please!!

    Hey bro. Welcome. What is your current diet like? (An average day) -Alex
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