Given the updates to your post, I have a question


What is that macro loadout for?



Is that a single meal? That can't be an entire days worth of food (approx 1,015 cals)...so I'm confused what those macros represent.


Secondly, 40/40/20 is generally NOT for cutting. For cutting, you want to keep the carbs low, protein high, and fat moderate (unless you are doing keto, which then fat would be high, protein high, and carbs would be none)

So for cutting, 40/25/35 is pretty good (protein/carbs/fat)

For your height/weight, you are burning at least 2,100-2,200 cals per day on your own. Adding in exercise is around 500 cals per hour (of intense exercise).

So to cut, you should be taking in approximately 1,900 cals on non-workout days, and 2,200 cals on workout days.

Yeah I knew the loadout was around 1000 it was just an estimate..
Not a single meal.

So I need to up my calories but keep my carbs lower.

I am surprised by how much fats I'm supposed to consume to cut versus carbs ratio.
I will change this today, thank you.

You were only eating around 1K calories per day??? That is EXTREMELY low.

Too few calories will result in slower fat loss because of the body going into starvation mode.

Fat (macro nutrient) has no impact on body fat other than pure calories. Carbohydrates, besides calories, impact your blood sugar, which in turn creates insulin response, and ultimately can cause you to store fat more rapidly. When glycogen stores are full, the excess is stored as fat, plain and simple.

Hey Raynor.

Had an epic discussion at the gym today with a few friends about proper flat bench form, wanted you to chime in.

The discussion was coming down far enough to touch your chest vs not touching your chest.

Doesn't this depend on arm length and chest size? For example, coming down far enough to feel a full stretch of the chest. For some this may actually be touching the chest, for others it may be 1-3 inches above their chest.

Technically speaking, there are several ways to describe "proper flat bench form"

The issue here is what are you training for?

1. Functional strength
2. Muscular size/definition
3. Powerlifting/Olympic Competition


If you chose #1, you can bring the bar down as far as possible with your elbows going just below 90 degrees. You should be arching your back, and thus even people with the most disproportionate anatomy will end up having the bar touch their chest. If for some reason an arch isn't possible, touch isn't required.

If you chose #2, you should definitely be focused more on keeping constant strain on the pecs, and engaging the entire pec. The only way to do this is to gauge your own body and determine what angle/distance works best for you. "Touching" is not required.

If you chose #3, you MUST bring the weight down to your chest, PAUSE, and then lift it back up. This is the only way to achieve a true olympic or powerlifting bench. However, power suits/shirts are sometimes allowed, depending on the type of competition.


So basically, it all depends what you are training for, and how your body is designed.

Me personally? I always touch the weight, just below the nipple line, above the sternum, except for decline presses, which I bring directly to the sternum.

i'm watching star crossed. the actress is 24 years old but i thought she was in her 40s when i looked at her. even with all the movie-makeup she still has wrinkles and bags under her eyes. what caused that? weight loss in general, rapid weight loss, lack of sleep, malnutrition, or what?

Hey there.

This is a good question, I'm glad you asked it.


First of all, several things can cause swollen puffy eyes, dark circles under the eyes, wrinkles, etc., which all appear as a form of skin aging.

Here is a list, in no particular order:

1. Genetics
2. Excessive Sun Exposure
3. Excessive Stress
4. Lack of hydration
5. Lack of nutrition
6. Rapid fat loss/gain/loss/gain/etc
7. Lack of sleep
8. Immune System Diseases/Disorders

and so forth.

So to narrow it down simply by appearance is virtually impossible.

this ok for hiit cardio on treadmill?

walk for 1 min on lvl 4
jog for 1 min on lvl 6
sprint for 45 secs on lvl 8.5

also what kind of snacks can i take before a workout? (like 20 mins before workout)
I did an apple today, about 20 mins before workout and felt ok.

This post was edited by Hboy on Apr 21 2014 05:33pm

That will be fine.

Bananas pre workout are very good for the potassium and easy digestibility.

Hey

I was thinking about using BCAA, but i don't know which one i should take, and when to take it.. Do you know anything about this?

I don't want to use powder as i prefer pills