This is fairly vague.

To put things in simple terms - you need to burn more calories than your body is taking in (eating) in order to have fat loss. That being said, if you are exercising regularly, and still not losing fat, most likely you are eating too much or not exercising enough. In addition, types of foods, including macros, and general lifestyle choices, can also impact how much fat you gain/lose.

Increase protein, decrease carbs/fat, and lower overall calories by doing so. Furthermore, increase exercise to 5x per week, at least 1 hour per day, and you should start to see changes.

Avoid anything with sugar, avoid alcohol, and drink at least 1 gal of water per day.

Hello there.

As with any exercise, the more you do it, the better at it you will become. However, in order to increase your strength for this particular exercise, you should be training lat pulldowns and assisted pull-ups as much as possible. Once you are able to get 5-6 pullups without any assistance, add weight to the pullups using a weight bearing belt. Start with 25 lbs and work your way up, striving to add at least 5-10 lbs per week for the first few weeks. Eventually you will be doing pull-ups with an addition of 90+ lbs for 10+ reps, without any issue.

Train these exercises at least 2x per week to make steady gains.

10% per week can be a lot, but OK to start with. Start with 10% per week for 1-3 weeks, then taper down to 5% per week after that, and so forth. However, let your body be your guide. If you notice the precursors to injury, or pre-exhaustion, dial it down a bit. If you notice good solid gains and no issues, you can add a bit more, and so forth.

what are your thoughts on water flossers?

http://www.costco.com/Waterpik%C2%AE-Water-Flosser-Combo-Pack.product.100121484.html?catalogId=10701&keyword=water+flosser&langId=-1&storeId=10301&refine=

i recently switched to an electric toothbrush (one of the Oral B you suggested) and it helped me a lot with my plaque problem at the gum line vs normal tooth brush. my gums are always light red instead of pink, and my dentist never says anything. really need to get a new dentist...

Hey Raynor. First off, I'm a 25 year old male, 160 lbs, 5'9. Through cardio and better eating I got myself down from an original 215lbs over the last year or so, down to about 145 at my lowest, now to sit at about 155 160 depending on the day. Now I have skeleton arms and legs, with a gut and tits that haven't entirely disappeared. (I feel like I have stupidly low levels of T as well, but that will have to wait until I have insurance again to explore). Im beyond weak, as in my max bench is like 75lbs if I'm lucky and couldnt do 60 more than 5 times... 5 pushups isn't too hard but I probably can't do more than 8 at a time.

I am looking to actually build muscle now. I have access to a basketball court, a pool, and plenty of room to run for cardio, but not an actual gym. I want to use this bodyweight guide I found you post way back in the thread, but I have no idea how much, how many reps, and how often I should be doing each. Any advice you can offer in your busy schedule is greatly appreciated.


Cheers from S. Florida.

This post was edited by KMPFIT on Sep 25 2015 04:07am

Hey Raynor,

I was wondering if you could assist with a 2000-2500 calories meal plan since most of the ones you posted have foods i'm allergic to and i'm not sure what to swap them with. I'll be doing a cut to around 13 bf then bulk back up so i will simply adjust the quantites as i go along

Allergies are nuts, legumes (peas, beans and peanuts), fish and shelfish

Any help is appreciated and thanks for helping people around here

Just some stats on me just in case:
Height : 5 ft 10
Weight : 190
BF : 18% or near there
Age : 23

Cheers

Waterpiks are excellent. I recommend using something like this once a day, before bed. You can also add mouthwash to the mix which can also help with plaque and gingivitis.

Hey there.


If you are referring to this guide:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331731288
Bodyweight exercises


You should be doing at least 5 sets of each exercise, per day, each consisting of maximum reps (until failure, with a few extra reps after briefly resting after failure).

Example, pushups, 5 sets


set 1 - 25 x pushups (fail) - pause for 5-10 seconds - then do another 5 pushups (fail)
repeat for all other sets, and take 1-3 minutes rest between sets.


Each week, try to increase each exercise's reps by at least 1-2.


Lastly, try to do this workout at least 5 days a week if possible. Take 2 days off for rest, however they don't need to be concurrent (you CAN take sat/sun, but you can also take mon and thurs for example).




As far as diet goes, try something like this:

Workout Days:

2,500 cals (approx)

Meal 1 - 3 whole eggs + 5 egg whites + green peppers and onions + 3/4 cup oatmeal (uncooked volume) + handful of mixed berries (any)
Meal 2 - 6 oz grilled chicken + 1 cup cooked brown rice + 1 large salad + 1 tbsp olive oil + vinegar
Meal 3 - 2 slices whole grain bread + 1 can of tuna + 1 oz of 2% cheese + 1tbsp mayo + veggies (tuna sandwich) =
Meal 4 - 6 oz grilled sirloin steak 90/10 or leaner (trim off the fat) + 1/2 cup black beans + 1/2 cup brown rice + veggies + 1 tbsp olive oil
Meal 5 - 40g protein shake + handful mixed berries + 1 slice whole grain bread w/ 1 tbsp peanut butter and 1 tsp jelly =
Meal 6 - 3/4 cup of 2% cottage cheese + 1tsp heavy cream + handful mixed berries + 10 almonds + cinnamon to taste =



Non-Workout Days:

2,000 cals (approx)

Meal 1 - 2 slices whole grain toast + 2 tbsp peanut butter + 1 tsp jelly + 20g protein shake (half a shake basically)
Meal 2 - 4 oz LEAN ground beef or steak + 1 cup broccoli + 1 cup black beans
Meal 3 - 1 large apple, 1 large banana, 20g protein shake
Meal 4 - 6 oz chicken breast + large green salad + olive oil and vinegar
Meal 5 - 6 oz salmon or other fish + green beans + carrots
Meal 6 - 1/2 cup greek yogurt + handful of mixed nuts

Having trouble sleeping on my back any ideas on how to help making the process easier. I'm used to sleeping on my stomach but recently read it's pretty shitty for back/neck pain.

The best way is to gradually get your body used to it. The more you try, and the more cold and comfortable you can make yourself, the easier it will be to sleep in that position. Make sure the pillow you are using is extremely comfortable for back sleeping, and also make sure that you are sufficiently tired before attempting to go sleep. It will take a while, but eventually your body should accommodate to it.