First of all, there are some myths present that cripple a lot of attempts to get into shape. Before we start addressing the question itself, those myths have to be busted.
Myth 1: Weight loss
Myth 2: Spot reduction
Myth 3: All you need is exercise
Myth 4: All you need is a diet
Myth 5: Doing crunches helps you develop a 6-pack
The lycopene in tomato juice provides antioxidant protection during exercise, repairs damaged muscles, and also reduces risk of heart disease.
Tomato juice can be better than energy drinks at helping the body recover from exercise, a new research has found (https://www.thehindubusinessline.com/news/science/Tomato-juice-best-post-workout-drink-Study/...
50 grams of protein is the minimum amount of protein your body needs to not be deficient. These shouldn't be the goals you shoot for. 100 grams is more an appropriate amount to stay healthy. 30g of protein per meal and a snack or two will get you there. A cup of milk can be 8-13g alone, so really as long as you eat cheese, small amounts of meat, eggs, and ...
184g of Protein does not sound unreasonable to me for someone who is actively exercising. It can be a lot, but it only amounts to ~740 Cal of your daily consumption. So you will need to be eating more than that overall.
First, I would check your math. Most lean meat has about 25g / 4oz serving--or as much space on your plate as a closed fist. A chicken ...
Fat loss will come from eating less calories you consume, and the easiest way to create a deficit is through your diet. The biking is a great supplementary activity, but it will be extremely difficult to add mileage or begin additional jogging without consuming more calories to make up for those activities. Adjusting your diet while maintaining your current ...
First off, don't place too much value in your identification as an ectomorph. It belongs to a very old, and debunked myth about somatotypes.
Now, the point of creatine isn't to gain a permanent weight increase. The point of creatine is to improve muscle recovery between sets by increasing their susceptibility to water, and thus their durability and stamina.
Both your friend and wife are wrong.
Your friend seems to believe that fasted cardio leads to greater fat loss, but it simply doesn’t. Your body might attempt to use more fuel from fat during such a session, but it makes up for it later in the day, thereby rendering the attempt neutral (neither good or bad). Whether you exercise fasted or fed should be ...
Your question is very general, and will therefore only attract general answers, so this will be that.
While you don't mention this yourself, C.Lange makes a good point about posture in the comments. To elaborate, it's clear from your second picture (shoulders from the side), that your shoulders are slumped forward and your neck has a sort of ...
Alcohol has many detrimental effects in the body, and you cannot replace carbs with it.
Lowers Growth Hormone and Testosterone
Lowers muscle glycogen
Decreases aerobic capacity
It is caloric, but non-nutrient
Alcohol has a catabolic effect on protein synthesis; the result is lower muscle mass/smaller gains, but it also ...
The best you can do is:
Gather facts about what you are doing, hopefully backed by scientific studies.
Gather facts on how your body is improving. Regular physicals or blood work will arm you with how your body is responding to the regimen.
Ask questions to engage in dialog.
Don't get dogmatic. Understand that your family is trying to look out for you, so ...
Look at this picture
As you can see in the picture, the biggest contributor to gaining six pack is lower body fat percentages. As you can see, the six pack becomes more visible as the body fat percentage reduces.
So, reduce your body fat percentage and your six pack will become visible.
With regards to your specific question about ...
Because they're all based off vaguely defined math formulas which were created by various scientists that used questionable methodologies in an attempt to make a generic consensus on what people need to eat.
They are best guesses based on a user's age, weight, height, activity level, and sometimes bodyfat percentage. However, everyone's caloric need is ...
You do not have "low testosterone" and even if you did, you would build muscle and overall fitness the same way that everyone else does - through training. 350 ng/dL is within a normal range for a 35 year old man, for reference 450 ng/dL is the 50th percentile (the exact middle, neither high nor low).
Getting to a healthy bodyfat level will likely ...
When simultaneously doing body recomposition (losing fat weight) and trying to push your strength lifts, the highest priorities are carefully balanced overall calorie intake, and a high proportion of protein.
You seem to be doing okay with overall calorie intake. Keep an eye on your energy levels, throughout the day and during workouts. If you consistently ...
Is < insert diet choice here > better for XYZ? No. And not so much because I like meat or carbs or bread or whatever the diet says you can't have.
All the studies I've seen come up with one basic fact about diet:
If you eat more than you need, you gain weight
If you eat less than you need, you lose weight
If you eat what you need, you maintain weight
Enemy is a strong word, and carbohydrates can be a great fuel source for athletes and those engaged in any training program. However, as the saying goes, Too much of a good thing...
When you take a bite of something that contains carbohydrates, the carbs will eventually convert to blood glucose (blood sugar). A high level of blood sugar can be toxic, so the ...
With the statistics you've given, you're about 6ft weighing 195lbs. You aren't really overweight (based on recommended height/weight from this, this, and this sources ). My recommendation is that rather than focusing on losing weight, focus on building muscles.
Based on that, I'll criticize a few things:
First, your breakfast isn't completely balanced. ...
First you should have clear some concepts.
You don't burn fat on belly by doing abs, nor do you make ab muscles visible by doing abs. As it's said, abs are made in the kitchen.
Doing abs workout, what you do is make them bigger, as with other muscles.
You should focus your routine almost the same way you focus it for muscle gain, but introduce some more ...
If this was a one-off, perhaps you don't need to do worry about it. However, if situations like these repeat themselves, it might be a good idea to simply observe, for a time, your eating habits and think about what might trigger these hunger attacks.
(What follows are two observations of my own. They might or might not fit your sitation; please judge for ...
The most important rule of thumb for gaining/losing weight, is that this happens in the kitchen.
Weight is lost when the calories you consume amount to less than the calories you burn over a period. So if you spend 2500 calories a day, your food intake should be less than this. But when I say "day", what I really mean is any larger period of time. ...
You are skinny-fat. Stop dieting. Lift heavy, eat more: this will make you strong. What you eat should be high-quality food; skip the soda and sweets. Don't think of it as a "bulk"--just eat as much high-quality meat and vegetables as you need to fuel your lifting.
In a few months, after you have some muscle mass, start doing some cardio to lean out. But ...
Let's break it down. Credit:myfitnesspal & reddit
This is bad for a whole host of reasons:
Micronutrients? One serving of salad and veg is not enough. You need to have more variety or get a multivitamin in there. This WILL NOT address your low mineral intake though.
Macronutrients? Broken down your carb/protein/fat ratio is 1/0.18/0.12 which is ...
First let's look at what your acquaintance actually does to the diet itself.
Suppose that his normal TDEE is 2500 kcal. That means, at his regular activity level given his job and physique, training not considered, he'd need about 2500 kcal per day to supply his body with the energy it needs. Eating that, there would be neither weight gain from excess ...
First of all
Kudos for learning about the misconception, and adapting your approach.
You're also going to have to tweak your question from "how to reduce belly fat" to "how to reduce fat", because as you now know, you will either lose fat all over your body, or not at all.
Gaining muscle while losing fat
That's the holy grail of fitness. The truth of it ...
There is a lot of misinformation and fear being spread about sodas of all kinds.
Really, drinking diet soda should not have any effect on a low carb diet for most people.
There are 0 calories diet soda.
Diet soda is 99.8% water (Can't link to USDA reference site due to government shutdown)
The main risks from diet soda are
Tooth enamel decay
You are drinking flavored salt water. If it has no calories it can't make you fat but it can make you feel bloated.
Mayo clinic references too much sodium can lead to water retention. So maybe in the short term it could make you retain a percent of an ounce of water in your system. Not fat but maybe ...
Calorie calculators can't tell you exactly how many calories you need to eat -- they're making a lot of assumptions about your metabolism, activity level, etc. While tools like the Harris Benedict Formula are useful, they are generalizations -- everyone is different. Not to mention, your activity level and metabolic rate will vary from week to week due to ...
If you work out immediately after waking up and the problem is that you're hungry while working out, then it doesn't much matter what you eat. Don't over-optimize the small stuff.
Foods that are quick to prepare and aren't terribly filling are the solution. Bananas, pre-boiled eggs, or a fruit smoothie all sound fine.
I have done a lot of legwork for you here, lets take a look at the meals mentioned in myfitnesspal's calorie checker:
I have assumed 2 tbsp of each dried fruit & nuts with lunch. Ignore the goals at the bottom.
If I plug in your height, weight, age into IIMYM.com I get that your BMR is 1961 calories and your TDEE is 2298 calories. If you want a nice ...