I wasn't even remotely fasted for this lab work, I had literally just ate breakfast.. I spoke to a few of the docs I work with and they've all said that it's no concern.

Thanks bro.

That is likely to show much higher then, if not protein fasted.

If I lean against a door or a wall with my back completely flat including lower back and try to raise my my hands overhead and touch the wall behind me I get a cracks/pops in my shoulders. When I do overhead press it feels like they are just sore all the time. Are these issues related, what can I do to help the shoulders?

Hello, i`ve always been doing martial arts and basically never lifted (classic wushu training), but been home for almost 2 years now, with unbalanced and stressing lifestyle, diet, sleeping patterns and whatnot. Got tired of this shit.
My situation is i`m underweight, rusty and with a distortion of my sense of hunger (which either is zero and i can`t eat or 100 and becomes an urge...).
Been thinking about setting up a fasting training regime with somewhat 16/8 diet and try to keep carbs a bit lower and at the same time fats higher in order to compensate the lack of consistency i`m probably going to have due to work and life stuff...
Opinions?

This post was edited by 4rchon on Jun 15 2017 02:56am

So me and my friend have been hitting the gym for a month now. Six times a week 3x12 with low weights, not to overexhaust. 20 minutes of different cardio each day. He also wanted to take creatine. In that month he has doubled his strenght practically. But the weight of his body has gone unaltered whatsoever. He started out weighing 138kg and is now 141kg.

He is not eating like a monkey and stuffing his face each free moment. How the fuck is he not losing weight? I know it's not about the number but i figure that if you're that huge and become very active, you're bound to decrease BF%.

That could just be your anatomy. The rotator cuff and labrum can become torn over time and develop scar tissue. When this happens, range of motion decreases and pain can start when doing overhead exercises. Flexibility training can help, but also loosen the shoulder and ultimately result in the shoulder becoming unstable and risking disclocation. The best option is to do mild stretching and avoid overhead work with heavy weight. Stick to dumbbells over barbells when doing this range, and try to work on rotator cuff strength exercises.

If you are underweight, I would absolutely avoid a fasting routine. Instead, you can substitute your meals with weight gainer shakes, which are easy, portable, and nutritious. If you eat 2 food meals per day, you will need at least 2 weight gainer shakes in addition to that. You also can supplement with protein bars and easy to grab foods throughout the day (ie: beef sticks, hard boiled eggs, trailmix, nut bars, fruit, etc.)

The goal for you would be to greatly increase your caloric intake, daily. If it is convenience to stick to two shakes and a bar throughout the day, so be it. But have a meal when you get home (or two), and maybe one prior to leaving the house.

The total calories for the day depend on your current height/weight/activity level. If you provide me those, I can be more specific.

He might be decreasing BF%. Remember, when you lift properly, you will gain muscle mass and store additional water. In his case, he has probably lost some BF% and gained some lean mass and ended up storing water (primarily from the creatine). Have him check BF% with calipers once a month.

Hey Raynor, i'm getting ready to hop off the deficit train, and start to try and put on some lean mass.. Because I used to be fat, I've had a tough time finding out what I should do exactly to put on lean mass while minimizing fat gain.. I've devised the diet below based on 3500 calories, and training 4 days a week. I also work in a very fast paced environment, an ER, so I am constantly going and going.. Currently, my stats are;

5'10"
196 lbs
sitting between 16-19% body fat. Not sure exactly where I land, but the calculators online say 18.5% and the pinch test says 16%.

Here's my plan


Breakfast:

3 pieces whole grain bread
6 egg whites
1 whole egg
2 tbsp natty PB
1 serving skim milk

Snack 1:
2 scoop Animal whey
2 tbsp natty PB
1/2 cup greek yogurt

Lunch:
8 oz chicken breast with some bbq sauce
1 banana
serving almonds
1 baked potato with avocado on top

Dinner
10 oz 93/7 ground beef
2 cups rice/whole wheat pasta
Huge serving green beans
1 serving skim milk

Post dinner snack
1 scoop whey
2 tbsp natty PB
1/2 cup cottage cheese

Should land me around 3500 cals, 70-80g of fat, 380-400g of carbs and 270-280g of protein..

I've also spoken to a nephrologist who says as long as I'm not in poor health and am drinking plenty of water, a diet with such a high protein wont have any negative impact on me. I asked because I was genuinely concerned with my current intake of 160-200g per day.
I know I should focus on leaning out, but it's frustrating to not see any gains at the gym due to the fact that I'm in such a huge deficit.

Let me know what you think man.

hi raynor

once i was reading older posts in the thread and i remember you said you were carb sensitive, meant to ask you but never got around to it

what does it mean