Career can be a difficult obstacle in the way of training and dieting. Since med school, I haven't been making gains, but rather maintaining what I have to the best of my ability.

Eating can be difficult, but it's easy to make large portions of specifics foods, such as hard boiled eggs, brown rice, etc. at the beginning of the week, and stock your refrigerator with them for easy consumption throughout the day. Besides that, eating healthy while out is very important - don't let your diet slip because you decide to eat out somewhere - use willpower here.

As far as training goes, I literally do the bare minimum now - around 1 hr a day, 5 days a week. It just takes motivation and willpower to ensure that you actually do it. Put your mind to it, and if its important to you, it will get done.

Good luck!




edit:


FG is here. I use RLT occasionally - no gaming.

This post was edited by SKCRaynor on Oct 15 2015 10:45pm

Hey there. I'm happy to hear that everything is going well for you. I'm also glad to hear that your wife is ready to begin a commitment to health and fitness.

That being said - she will definitely need more calories, probably somewhere in the area of 1500-1600 per day to start with, gradually tapered down to the 1200-1250 mark. Just increase the existing portions of the diet in order to meet the 1500-1600 caloric requirement and you shouldn't have any issues.

just tried both and i like them. thanks! the quest chips do have a bit of a cracker after-taste, but it's fine if you're expecting it. i also saw some avocado oil potato chips at harry's farmer's market, so i bought a bag.

I just started gym again. I'm 25 years old, 184cm tall, 67kg or 68kg about 15% body fat. Going gym 4 times a week full body everyday. Goal is to be around 77kg maybe 80kg then reassess. Don't want to go big only ottermode https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcRTBLqOksJDRrp6RfmoN48fGw639AfxuD8ZE502icPZzTsofNhXt_7fAL5o7A don't particularly need a meal plan just an estimate of what amount of calories I should be aiming for a day.

I use cytogainer protein powder with milk becauae cant even force myself to drink it with water and i also use creamorph.

based on your height/weight, activity level, and goals, you will need approximately 4,000 calories per day on workout days, and 3,000 cals on non-workout days, assuming that you are doing approximately 2 hours of exercise on the workout days.

Awesome thank you. What do you think would be a realistic timeframe to reach my goal?

WHAT. I finally made 1hr for 5-7 days a week part of my routine a couple months ago and it's the MINIMUM?

Hey Ray,

Its been over 2.5 months and I'm stalling around same body fat percentage totally the same look and according to my own justifications I am an endomorph guy and it is clear that my body is not reacting to the regular definition diets and not using fat as an energy source but instead uses glucose.


Can you give me a step by step fast fat burner Keto Diet please?(The ones that begin with 20 grams of carb etc and then increases)

Age : 25
Basal Metabolism : 2028 kcal/day
Body Fat : 16.9%
Weight : 174 lbs
Lean Body Mass : 145 lbs


I want to get as lean as 7-8% body fat percentages.

Thanks a lot


Edit : I train 6 days / week

Right now I am trying 3 days in the gym with split program that you provided me and 3 days freeletics.

I tried doing Stronglifts 5x5, regular all body lifting, doing team sports etc.

The only thing I didn't try is Pilates and I'm really angry with my retarded body structure so please help me with a good Keto diet

This post was edited by cnbrkhancan on Oct 18 2015 04:00am

I mean its been over 2.5 months that I have been strictly clean dieting and getting zero results.

I was fighting my body fat for 3 years and I got it from 40% to 17-20% but I want to look as good as you guys so please help this miserable soul

Now I read a lot of people lose excessive amount of fat in like 30-60 days of pure Keto dieting and I hope this is the thing for me.

My testo, HGH and insuline tolerance levels are perfectly fine according to check - ups.

Sorry for quoting on first I couldn't edit my post


Edit : My training exactly is :

3 days split body 1.5-2 hours of gym followed by 20-30 mins of HIIT Swimming Cardio
3 days freeletics for 2 hours and 2 hours of lifeguard training (regular swimming)
Sunday - off day

As supplement cure I take whey isolate, multivitamin, ZMA, Thermogenics, CLA, L-carnitin

This post was edited by cnbrkhancan on Oct 18 2015 04:20am

hello raynor, i've been wanting to get on the fitness bandwagon for a while.

here's some background information and i hope you can help guide me onto the right path:

I've been going to the gym on and off for several years with no significant progress due to some injuries and poor diet (not necessarily unhealthy). I guess i've always lacked discipline and consistency. Partly, It was due to me always being concerned about what my parents would think of me and they would always give me shit whenever I brought the food scale out to weigh my foods. even when I was going to the gym, I was never eating right since I ate everything my mom cooked which lacked protein. Now that I am finally out of college and working full time, I have some money to afford groceries and buy what I want so no more excuses.

I'm not trying to become a bodybuilder or a powerlifter (any level of bodybuilding is bodybuilding but I'm not looking to compete); I would love to get rid of the skinny fat "dad bod" i have going on and build some mass and aesthetics. I've also played sports for most of my life and one of my life long goals is to dunk a basketball.

I know the basics such as macros, calories in and and calories out, exercise forms, and the importance of compound lifts but I still have a few concerns on how to go about all this especially diet (cooking/meal prepping in general). I've never dieted a day in my life even though I try to stay cautious of what I eat, it's just very difficult eating my mom's food and living at home.

I will attempt to do this living at home before I save enough money to move out.
any advice on the following would be great:

- meal prep (i'm afraid i might get tired of eating the same thing day in and day out..)
- tupperware recommendation (plastic not good for microwaves?)
- weighing foods like grapes, avocados (different sizes), mangoes, watermelons?? should I weigh all foods?
- measuring cups/spoons, body weight scale, and food scale
- i know this one depends on the person's preference, but gym before work or after work? i work in a 9-6 office job MON-FRI, staying sedentary for most of the day. i'm in traffic for 90 minutes on most days.
- any other important things I've left out, please feel free to chime in.

my current stats:
5' 9'' w/o shoes
167-169 lbs

I've been experiencing low back pain for a little more than a year now. I've finally requested an MRI in the coming weeks and scheduled an appointment to see a spine specialist so I'm really excited about that. I hope I can go back to where I was before and squatting...being 100% healthy is very important to me.

I hope I did not bore you with too much information; I'm sure these types of questions have been asked hundreds of times. I really appreciate your patience and everything you do for this community. Thank you!




This post was edited by iGotThatFiyah on Oct 18 2015 03:13pm