How does drinking a gallon of water a day help weightloss exactly?

Yes, that's correct.

Wait a moment...you are a hardgainer? You are 1.76 meters tall and 90 kg? That's 5'7 and 190 lbs. What body fat percentage are you?

I was assuming you wanted a cutting routine and that you needed to lose somewhere in the area of 30 lbs of fat before bulking.

Assuming you already have a solid platform and just want to lose 5 lbs or so, that will require a much different diet. You needed to explain that you were a hardgainer first...this changes a lot.

Staying hydrated and drinking a minimum of a certain amount of water per day (based on bodyweight and goals), is essential for not only fat loss, but also muscular gains and overall health.

For fat loss, drinking plenty of water actually helps prevent water retention, increases your metabolism, aids in absorption of certain micronutrients, helps purge your body of waste, and also keeps your muscular saturated and hydrated which allows them to work longer and harder.

Should you avoid fish oil near / during labour?? For the same reasons as before surgery or with pregnancy doesnt matter?

The mercury levels in fish oil is the only concern. That being said, fish oil, with extremely low mercury levels, will not cause any problems.

What basic things about yourself should you post in a fitness help thread?
Goals - I want to get 'shredded'
Height/Weight - 5'10/155
How much weight you are comfortable lifting with basic exercises for each group. Also include how many reps of that weight.
Chest- # Push-ups, or bench press - 30 comfortably, 95lbs 5x5 bench
Legs- Squats. - 225lbs 5x5
Arms- 3lbs 5 3x6
Back- # Pull-ups, - 15
Triceps- # Dips - 10. Triceps are weakk
( atm im doing stronglifts 5x5. squats, barbell row, bench )
What information should you post in a diet related thread?
How many meals you eat per day and when. -
Some of the regular foods you eat/drink-
Specific dietary needs-
Supplements you are currently on - creatine. used to be on mutant mass but stopped.

I need advice on dieiting

Really need help on my diet

This post was edited by HoboBows on Jan 27 2014 04:48pm

Assuming you are 5'10 and 155, you need to be on a bulking cycle to build as much muscle at possible and create a good foundation to work off of. It's entirely unnecessary for you to go on a cutting cycle right now.

Given your stats, here is a sample diet to work off of with the 5x5 plan you're currently using.


You want approximately 3,000 calories per day in a 40/40/20 split.

1g of carbs/protein = 4 cals and 1g fat = 9cals

that means you are looking at approximately 2.25g protein/carbs for every 1g of fat to equal out to a 50/50 split. Therefore you will want 600 cals from fat (67g fat) and 1200 cals from protein (300g protein) and then 1200 cals from carbs (300g carbs)

To figure these in you will simply have to MEASURE everything properly. It might mean purchasing a scale to weigh most foods to ensure proper levels are achieved.

A sample meal plan would be:


Meal 1 - 4 whole eggs + 7 egg whites , 1 cup oatmeal, 1 apple, 2 oz sliced/diced ham - 16g fat + 60g protein + 60g net carbs

Meal 2 (snack) - 8oz 2% skim milk + 1 cup of blueberries or strawberries + 15 almonds + 2 large celery stalks + 4 oz lunchmeat (turkey/chicken/roast beef) - 10g fat + 45g protein + 10g net carbs

Meal 3 - 1 cup brown rice + 6 oz chicken breast + 1/2 cup black beans + green peppers/onions + 1 tbsp olive oil - 12g fat + 60g protein + 55g net carbs

Meal 4 (PWO) - 50g protein shake + 1 banana + 1tbsp peanut butter + 1 tsp jelly + 2 slices whole grain toast - 9g fat + 50g protein + 70g net carbs

Meal 5 - 6oz 93/7 lean beef + 4oz whole grain pasta (dry weight) + 6 tbsp tomato sauce + grated cheese + 1 cup broccoli - 12g fat + 40g protein + 90g net carbs

Meal 6 - 1 cup cottage cheese + 1 tbsp peanut butter + handful of blueberries/strawberries + cinnamon to taste - 8g fat + 35g protein + 5g net carbs

totals:

290g protein
290g carbs
65g fat

I got a question..

I feel like i need to stretch, and tighten my muscles all the time(not ALL the time, but very often), because i get some kind of discomfort.. my mother said it could be lack of magnesium, but i read about it, and it says that it might be lack of calcium.. do you know anything about it?

I drink like 3 dl of milk every morning, and a big glass of milk at lunch..

hehe sry
well i dont know aboutmy body fat i dont have that HIGH a bf i would say between 12-14 %
i tend to get the love handles and lower stomach fat ASAP, i dont gain much fat anywhere else. so its hard 2 say..

Let me clarify - you feel discomfort throughout the day, and the only way to get rid of it, is to stretch?