Quote (JukeBOXX @ Oct 17 2015 10:57am)

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

Quote (AnimeFTW @ Oct 18 2015 12:04am)

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

Quote (cnbrkhancan @ Oct 18 2015 05:32am)

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 :cry:

Quote (iGotThatFiyah @ Oct 18 2015 05:07pm)

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!

Quote (bullets501 @ Oct 19 2015 08:13pm)

Hey raynor, I'm thinking of signing up to a new gym because it's cheaper( financially cheapest is best) and it is open 24 hours( flexibility is crucial as I am a student). My only problem preventing me from signing up is their max weight Dumbbells are only 75 ibs and my chest workouts require 100ibs.

I usually do
Warmup
8x50
Then
6x100
6x95
8x80
12x75

For incline/ flatfront Can I just do 75 repeatedly for higher reps? Say 15-20?
Or will my chest strength start to go south? I do bench as well on Mondays. And Dumbbells Thursday's.

Quote (SKCRaynor @ Oct 21 2015 07:37am)

Hey there.


- meal prep (i'm afraid i might get tired of eating the same thing day in and day out..) Try to make the majority of your items on sunday so that you can have them throughout the week - ie: brown rice, hard boiled eggs, oatmeal, chicken breast, lean beef, salad, green veggies, etc.
- tupperware recommendation (plastic not good for microwaves?) Get some Pyrex or Anchor glassware, which are totally microwave safe and also able to used as general food storage
- weighing foods like grapes, avocados (different sizes), mangoes, watermelons?? should I weigh all foods? You can use generalization on certain items like a whole fruit, however weighing makes everything exact and should be used if necessary
- measuring cups/spoons, body weight scale, and food scale too many to choose from - go on amazon.com and work off reviews
- 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. This is entirely up to you. Both are excellent and there really isn't a correct answer. Pick what best works for your body (try both and see which u prefer)