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You really should state your age when asking such a question. If you're still growing, we will have to take a different approach towards guiding you, than is the case if you're fully grown. If you're an adult, it's really quite simple: If you consume fewer calories (energy) than you burn (through exercise etc), then you will lose weight If you consume as ...


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If you are weight lifting to build muscle strength, according to a 2012 study, "Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training," published in the Journal of the International Society of Sports Nutrition, timing and type of protein makes a difference in MPS: Maximal Protein Synthesis. In ...


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The regular advice is "protein shake ASAP after workout", but I'm wondering where this is coming from. As a guy who has a financial interest in the supplement industry, I can tell you where you're getting that message from: supplement manufactures and retailers. The idea is to make you think that unless you consume a given product you won't be ...


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Your reliance on "going for some runs at night" makes me think you're not focusing on diet and nutrition. Track your calories, drop most of the carbs, stength train, get a physical sport/hobby, and up the protein. It's a lot of life modifications but it's the only long term path I know of that works. Welcome to getting older.


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Insulin causes fat cells to store free floating fat from the blood. Unless you have an endocrine disorder, you will become more insulin sensitive the lower your bodyfat goes. Going from 25% body fat to 20% is fairly straightforward. Going from 10% to 5% is much harder. Your body is trying to store every last nugget of energy at lower bf levels. You can ...


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Bring your 'diet' up to that point, the wall. Ketogenic dieting will get you past it, strict <30g net carbs daily & a caloric deficit and you will arrive at your destination. It's not healthy in the long term but seeing as the diet is pretty much nothing but Protein and Fat you'd have a hard time atrophying your muscles for fuel. Ensure you ...


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Zoomed out a bit, I'd look at the other 23 hours a day and realize that your 14 minute/mile walk (while certainly better than nothing) isn't really going to have a huge dent on your daily caloric intake. Additionally, a sugar laced mound of carbohydrates doesn't really fit into a solid nutrition plan on a daily basis. That bun, because of the sugar and ...


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As you noted, you are not consuming enough protein. You only have one real source a day being the meat at lunch), with small amounts coming from the nuts at dinner or dairy at breakfast. That being said, having large amounts of protein is not enough to build or maintain muscles on its own... you need calories for that. And when you're dieting, you don't ...


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Visible abs are achievable in this time. Question is, how much are you willing to sacrifice / give away to reach this goal? Apply intensive [insert any diet name] diet. Apply any specific training program designed to decrease overall body fat. Get tempted and buy fat burners. Quick gains achieved by following magic supplements / super diets / training ...


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The smart money is on your friend and here's why. "Six pack abs" are a result of hard work, genetics, dedication, consistency, diet and smart training. See where I'm going with this? Like any other body part it takes time to sculpt it. So, unless you're predisposed to great abs, your chances are pretty slim given the time frame and the fact there's no "fool ...


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Abs are made in the kitchen. You can do like Serge Nubret, 2000 crunchs per day, but if you have a poor/unbalanced diet, they'll never appear. You have to review your diet. You can visit bobybuilding.com for some example, tips etc for fat loss/shred.


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Get keto sticks at any pharmacy/grocery store. Vodka and your favorite diet drink will not take you out of ketosis. Wine will take you out of ketosis. So if you want to continue to process your stored carbs( fat) Stay away from wine. Once again, get some ketosis sticks and test yourself throughout the day,perhaps your matabolism is different ( I doubt it) ...



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