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  1. Rush8780

    Need adive on carb deplete

    So I have been carb depleting for going on 2 weeks now with a refeed day on Sundays. This is my first carb depletion ever and I'm trying to keep my macros around 260 to 270g protein/85-90g healthy fat with around 20g saturated/ and carbs stay around 80-100g but that's nothing but green veggies...
  2. Rush8780

    Advice Please

    Basically bro for my depleting days is lean meats and veggies with healthy fats. 7-8 meals a day calories around 2200 with day 7 my refeed with carbs around 2.5g per pound of body weight. My diet now is around 2600 calories a day. Protein 270-285g/ fat 85-90g around 20-23 of that saturated/...
  3. Rush8780

    Advice Please

    About to tighten up a little more on my diet,. I have hit a wall on my weight loss, training and diet was going great till i had to take 2 weeks off due to my wifes mom passing away. Seems as tho now the weight wants to be stubborn. Im going to completly carb deplete for 6 days then use day 7...
  4. Rush8780

    advice please

    Thanks for the advice guys, just sucks tho cuz with just water I wake up starving in the middle of the night haha
  5. Rush8780

    advice please

    Mainly for taste. Not to mention it keeps me from waking up hungry. More filling before bed.
  6. Rush8780

    advice please

    Ok so anyone who has seen my latest post knows im on a moderate/low carb diet, its working great for me. Decided to up my cardio tho, doing 2000 reps a night with the jump rope. 200 at a time 45 sec break. Anyway my question is im still currently deployed and cant get real milk products here...
  7. Rush8780

    whats some good mass building alternatives for flat bench?

    Thanks for the advice guys
  8. Rush8780

    whats some good mass building alternatives for flat bench?

    Yeah I usually take a 5or a 10 plTe and do rotator cuff movements but usually just one set prolly need to do it more
  9. Rush8780

    whats some good mass building alternatives for flat bench?

    Man do be honest with u I'm up for anything that I can do with my shoulder the way it is. If it doesn't hurt il def give it a go
  10. Rush8780

    whats some good mass building alternatives for flat bench?

    As far as recovery goes. I'm currently deployed an I took almost a month off to heal and spend with my family. The week I started back up I started right back. I can literally do every other angle. Even dips. Just flat bench kills my rotator cuff
  11. Rush8780

    whats some good mass building alternatives for flat bench?

    My right shoulder will just not hold up to flat bench anymore, dumbbell or barbell. I need some good stuff to substitute for some size, any ideas?
  12. Rush8780

    critique on my cutting diet again please

    Yeah i stick to a moderate carb diet. About 180 carbs a day counting veggies. I weigh around 210, but I'm already down 7 pounds
  13. Rush8780

    critique on my cutting diet again please

    Thanks brother. Does everyone agree with the lower carb diets for fat loss??
  14. Rush8780

    critique on my cutting diet again please

    Yeah I'm def adjusting as my fat loss progressing. I think my body does well with a lower carb diet. As I progress I'm goin to do basically no carbs for six days then the 7th will be a refeed day, only once I get back in the single digits to dial down a little more ill do this. My carbs now are...
  15. Rush8780

    critique on my cutting diet again please

    Ok here we go again, im 6 ft around 210 pounds, im currently deployed right now in Afghanistan. Im doing my cutting diet, im already pretty lean just gotta get them abs showing back good. I train hard 4-5 times a week and my cardio consists of fast paced walking 30-45 min a day, not to mention...
  16. Rush8780

    looking to shred down again, advice please

    Do u count green veggies as carbs?? Or just oats breads etc??
  17. Rush8780

    looking to shred down again, advice please

    So basically pre during and post workout carbs? That's it for the day? How much healthy fats? I weigh around 210
  18. Rush8780

    looking to shred down again, advice please

    Thsts good info man thanks my only problem with low carb is I have no energy what so ever
  19. Rush8780

    looking to shred down again, advice please

    Thanks bro, what do u think about my diet? Should I remove fats all together?? And just do carbs proteins?
  20. Rush8780

    looking to shred down again, advice please

    Whats the best way to calculate how much I burn during workouts?
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