There is no protein in a plain tomato sandwich. If you can fit the bread and tomatoes into your diet macros, then go for it....but it sounds like a lot of excess carbs without any protein.

Secondly...just read the ingredients for the peanutbutter. They should have nothing more than peanuts, oil, and salt and/or sugar.

by jogging everyday, working out 3 times a week and eating 80-100g carbs a day with tons of water and only 1500-2000 calories (except 1 day of every weekend for drinking) went from 205-190 in less than a month. is that too fast? i know some of it may be water weight, but ive drank atleast 6x16 oz waters today before i weighed in so im assuming i can safely say i dropped a good 15 lbs.

Yes it's safe. You will start to slow down the fat loss after the first month. It can start as high as 15-20 lbs and start degrading to 4-5 lbs a month.

Hey man quick question about creatine(s)

I have been taking body fortress creatine for a few months (not sure if you are familiar with it):

http://images.vitaminimages.com/cdn/sd/pdf/L067406-AE.pdf

I was thinking about taking a simple creatine powder from ON:

http://www.amazon.com/Optimum-Nutrition-Creatine-Powder-Unflavored/dp/B002DYIZEO/ref=sr_1_1?s=hpc&ie=UTF8&qid=1345742123&sr=1-1&keywords=creatine

Do the extra ingredients provide any benefits in the Body Fortress Creatine?

Or do you recommend taking ON mono creatine?

Thank you!!

Body fortress is complete garbage. Throw it out if you have any left.

Optimum Nutrition Micronized Creatine Monohydrate is SUPERIOR in all ways.

haha okay good to know!

any reason behind why?

Many.

Body fortress is a scam of a brand that has failed virtually every supplement test to date. The tests are to determine the content of a particular product to see if it lives up to its claims. Body fortress is pretty much the walmart brand of supplements.

With regard to ON - they have the single best creatine on the market which is made by creapure from germany. It's one of the purest and best forms of creatine available. With regard to the other ingredients in bodyfortress, theres a ton of added crap that is actually BAD for you like the artificials. The added arginine, etc. are really in such small quantity that they don't make any difference.

Raynor,

In regards to cardio w/ relation to weight lifting. Is there any benefit to actually doing cardio other than the fact that it lets me eat more and maintain a deficit? Could I just weight lift alone and eat at a deficit to lose more pounds?

yes you don't need cardio....however cardo is more efficient in terms of calories per minute...so it's good to throw some in there. Also the obvious benefits for endurance are a plus.

First off my goal is to build some strength for the purpose of improving my times (swimming)
I swim twice a day(5000-6000yds/m) and run for approximately an hour
I do eat enough calories to maintain this so I was just wondering

Would it be more beneficial to do a 3 day split
biceps/back
triceps/chest
shoulders/legs
(small ab workouts every other day)
I was thinking of 3 times a week skipping a swim workout to lift instead
Or
work out biceps before my morning workout and back before my evening workout


Or just do like a 6 day split
and work out a body part in the evenings before my evening swim workout



Or is there some other more beneficial split I could be doing???

Thanks in advance!