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I'd start by reducing the weight until your body fat is 15%, while working out of course, to reduce muscle loss. Then add calories until you're at a slight positive balance, like 250-500 kcal/day. Adding more than that is too much, you can't pack on that much muscle so it'll be fat instead. Being a vegetarian is not a problem if you know basic food and ...


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The cause of muscle cramping hasn't been definitively proven, however contemporary studies on the matter suggest the cause to be associated with fatigue and muscle tightness, in addition to the traditionally assumed dehydration/electrolyte depletion theory. Here's an abstract from a peer-reviewed 2009 study on the matter: Cause of exercise associated ...


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Unfortunately, you can't change the shape of your muscles (you're not going to be able to morph your peak to width ratio), but you can work on the illusion. If you're not already, consider adding reverse curls and hammer curls to your training program. Both of these lifts train the brachialis and the brachioradialis (as well as the biceps brachii). ...


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First and foremost: personally, anaerobic and aerobic exercises can't have the same intensity. Swimming is aerobic. Anaerobic exercises are pretty much the hardest exercises since they push your heart to its limits most of the times. Anaerobic exercise is defined as short duration, high intensity exercise lasting anywhere from merely seconds up to ...


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To gain weight you need to eat more than you usually do (caloric surplus). Hence, first off, you need to calculate your TDEE. Add your TDEE + 500 calories and you will be in a caloric surplus. For your protein intake, 1g per pound of bodyweight should suffice, as for your fat intake, 0.5g ~ 0.6g per pound of bodyweight and fill up the rest with carbs, ...


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Get yourself a pair of quality wrist wraps. Inzer, APT, Titan, Overkill - basically any powerlifting company manufactures a set as well as just about every new comer into the apparel industry these days. I use Overkill now and they're the best quality I've found by far. But before Overkill came along I used a set of APT Convicts which will probably be ...


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As far as I can tell, the word for the sound is Crepitus, although this not only describes "popping", but also "grating" and "crackling". While not necessarily pathological itself, many conditions actually do lead to that kind of sound. If it's especially the "popping" that interests you, the wiki on cracking joints seems to adress this. Different processes ...


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This recently happened to me for the first time when I ran in flip flops. I was flexing my toes so the strap in the middle could stay on and lo and behold, Pain! I realised that if my toes are slightly curved downwards during my run (due to loose shoes or something else), it really works on my muscle. So I'd try and pay attention to how I'm running, cuz a ...


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Diet Clean up your diet. The lower your body fat gets, the more insulin sensitive you become, and the easier you store body fat. Basically it gets harder and harder to get leaner. The techniques you can use to go from obese to "fit" aren't the same you need to get from "fit" to "ripped". You're eating a ton of carbohydrates, which is probably the problem. ...


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Well it looks like you have your exercise portion of things in order. Running and going to the gym regularly is for sure helping, but here is your main problem: My diet is not that great, I admit it. I don't control the portions. You should at the least know how much the portions you're eating are as well as adjusting how much you eat (not necessarily ...


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Trying to understand your question, you state that there is a nutritional plan with p90x but you don't want to follow it because: I don't want to prepare anything and I don't have access to some of the suggested foods So all we can really suggest (unless being a nutritionist and making you a complete plan specifically for your needs) is to: 1 - ...


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I can share only what I experienced by myself. Fitbit Aria weights + Fitbit Charge HR. Since I bought weights I drop 6kg, since having wristband I started walk 20K steps a day. All in one complete solution helps you to track activity in one place.



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