Quote (kalhmera @ Mar 20 2013 06:44pm)

hey there.
can u tell me please,what macros i should use?
first of all i will give u some info about me.
Back in 26/4/2012 i was 116kg,today i am 89,2 / 18,2%bf,from 1/1/2013 am doing ONLY weight lifting exercises,twice/week.(like M:chest/tric,T:bic/back,W:shoulder,some leg, and repeat..Sunday = rest and cheat day!
from 26/4/2012 till december i did Only aerobic(a program called insanity by shaun t) anyway.
i want to reach 10-12% bf,but i dont know what macros should i use..:/ can u help me please?atm am eating around 160-170g of protein,around 100-150 carbs..and fat i dont even know..probably very low ammounts.
I havent make my exact nutrition plan yet..but u know,am eating chicken leg/breasts,leen bf..2 whole eggs /day,10 egg whites,oats ofc,cabbage,sweet potato,yogurt2%,i replace cottage with an awesome yellow cheese 10gF/0c/38g protein /100g(i eat 50g/day) etc..so i would like to Know EXactly what macros i should use.Even if i'm doing it well,i want to reach the max.In my last determination of fat,i lost 1,1%bf and 1,8kg in 40 days.

Quote (Stealth @ Mar 21 2013 09:50am)

She doesn't feel that cutting out carbs completely would be doable. (Keto requires complete compliance doesn't it? )
Maybe it would be better to go down the no keto road.
About the water - she was taking detrol and it was making her have to go to the pee A Lot. So university of michigan doctor said limit water to 50oz a day unless sweating a lot. Just a small fyi.

To answer your question- I don't think she would be able to 100% comply to a keto routine. Hopefully she can still obtain her goals!

Quote (JBoss @ Mar 21 2013 10:09am)

man i got glass in my foot, but i cant see it. its tiny but hurts like fockery. what should i do?

Quote (SKCRaynor @ Mar 22 2013 12:07am)

How do you know for sure that the glass is still in there, and it's not just tiny cuts in the skin from the glass?

Quote (JBoss @ Mar 21 2013 12:12pm)

when i rub a knife along my foot (for lack of a better tool) i can feel it levering inside me and i hit the tip of it with the knife

Quote (SKCRaynor @ Mar 21 2013 04:01pm)

Hello there.

Continue the workout routine 6 days a week as you have been doing. For diet, you will need to reduce your total calories to around 1,800. That means you would have approx 180g protein, 135g carbs, 60g fat (total of 1800 cals and 40/30/30 macros). Make sure to drink at least 1 gal of water per day, and avoid splurging on the sunday cheat day.....you can easily undo much of your fat loss with a huge surplus on this day.

Quote (kalhmera @ Mar 21 2013 05:13pm)

hmm,excusme but,my bmr = 2157 x 1,3(normally is 1,375 if u are doing cardio also ofc u know,just to mention that :)  = 29xx - 500 = 2.400.I eat around 2200-2.300/day
So still i need to go down to 1800kcal?that means 1 meal less,or something around that.
and also about 30% fat,i can count ANY kind of fat?i mean like saturated also?
thanks for ur answer first,just i had to tell u my bmr so you should know exactly

Quote (SC_Leader @ Mar 22 2013 12:59am)

I'm tryin to get back into it all, seeing as last time, with your help, I was quite successful.

My goals: gain muscle mass, maintain or lower BF (I know it's difficult; my main goal is to increase muscle mass).

Was hoping you could help me put together a workout plan based on my goals and my current physical condition. Of course I won't work you for free

Current weight 163
Age 19
Height 6'2"
Bf % roughly 9-11...just guessing, I wouldn't trust my caliper so much (have any suggestions for exact measurements?)

Access to a full gym, any food, I have kre alkalyn/multi's/bcaa's.

I'm currently doing
Day 1- back tri
Day 2- chest legs
Day 3- shoulder bi
Rest
All using your hypertrophy pyramid-style workout guide

http://www.bmi-calculator.net/bmr-calculator/
Says my bmr is 1890

If you need any more info, let me know. Thanks in advance, you sir, are awesome