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10 votes
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How to avoid Creatine dependence?

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 ...
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10 votes
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Is it possible to bulk up and reduce belly fat at the same time?

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 ...
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10 votes
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Diet to loose excess fat that includes raising the metabolism in the morning and fasting until lunch (2pm)?

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 ...
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10 votes
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What's up with my body?

Your question is very general, and will therefore only attract general answers, so this will be that. Fixing posture While you don't mention this yourself, C.Lange makes a good point about posture ...
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8 votes

Why does every calorie tracking app give a different target calorie count for the same goals?

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 ...
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8 votes
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How to gain muscles and be fit with low testosterone?

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 ...
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8 votes
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How can I out-train this bad diet? If I can't, what modifications can I make to my diet to push more weight?

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 ...
7 votes

Weight loss for morbidly obese woman over 40

The most important rule of thumb for gaining/losing weight, is that this happens in the kitchen. Dietting Weight is lost when the calories you consume amount to less than the calories you burn over ...
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7 votes

Bulk or cut? (pics)

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 ...
7 votes

Diet chart to gain 10-12kg weight

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 ...
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7 votes
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Impact of weekly collossal cheat days

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 ...
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6 votes
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Is there something that I'm eating that is causing weight gain?

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 ...
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6 votes
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Can weight lost be sustained through exercise influenced metabolism changes?

Warning, wall of text incoming. Sorry, but there's a lot to look into. TL;DR at the end. Let's first take a look at what seems to influence (base) metabolic rate the most. For starters, when we look ...
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6 votes
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Arms Workout per Week

Large muscle groups develop in a more obvious way than the smaller ones. That said, you clearly understand how to build muscle through effective diet and exercise. Arms can be trained through a number ...
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6 votes
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How can I lose weight? 13yr old

You're in a tough spot right now, but fight through it - this stage will pass. The key thing is to be healthy - weight in and of itself isn't the key. To promote health, you'll need to control three ...
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6 votes

Is protein shake diet good?

No this is not healthy or sufficient. At 100kg/220lbs, 196cm/6ft5in, 26 y/o male, your caloric intake is pretty low. At those numbers, I would expect your maintenance level to be ~2600 calories (...
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6 votes
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Intermittent Fasting: When to Workout

Gaining muscle It's undeniable that after fasting for 16 hours (as an example), your body might not be as physically capable as it was a couple hours after a hearty meal. So it might be a good idea ...
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6 votes
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Cheap Alternatives to Meal Prep

I'm not sure how "on the go" you are, but something I regularly encounter with clients on this front is them overestimating how often they need to eat. For example, the old "you gotta eat 6 meals a ...
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6 votes

Don't see much difference in size

Welcome to fitness.se First of all, hats off to what you've achieved thus far! Sounds like you're on the right path to becoming a more healthy version of yourself. About you're question. If you're ...
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6 votes
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Do people with slow metabolism tend to gain weight (fat) if they stop exercising?

I don't see how walking on a treadmill in a gym is any different than walking outdoors, with respect to caloric expenditure. Since people who join a gym tend to stop exercising entirely if they stop--...
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6 votes

Why does the FDA recommend only 50g of protein for an adult male?

The FDA recommendations are a very general guide and refer to the general population, not athletes or anyone doing large amounts of exercise. The IAAF have recently released some updated nutritional ...
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5 votes
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Good clean bulking meals

I would strongly consider dramatically increasing your intake of grass-fed meat. The fat can be good for you. A large grass-fed steak with a side of veggies drenched in butter from grass-fed cows is ...
5 votes

Weight loss for morbidly obese woman over 40

A common rule of thumb is that 80% of your effort should be on diet and 20% on exercise, because you really can't out-exercise a bad diet. Exercise is pretty easy, anything that makes you breath ...
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5 votes
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Is it okay to eat right after exercising in terms of the sweat that might be pouring from my body?

It's not just OK but is also recommended. When you end your exercises your body needs food, especially proteins and good carbs !! But i won't enter in nutritional aspects of this because your question ...
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5 votes

Why can't I lose weight?

Why can't I lose weight? Usually, I would advise people to eat less than they usually do (causing a caloric deficit) as I don't really advocate people tracking every single food they eat. However, ...
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5 votes

Difficulty to eat healthy food and weight loss

A huge reality you need to embrace is that if you do not make sizable time and adjustments for your health now, you will make time and adjustments for long term and generally incurable health problems ...
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5 votes

Should I do additional cardio?

If I ride my bike to the gym, which is a mile from my house, and back home, should I do cardio at my gym. A 1 mile bike ride really doesn't qualify as a "cardio workout". I am also lifting ...
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5 votes
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How much coffee is too much if I'm lifting/dieting

Research is pretty divided. On one end, there are claims that it reduces performance and muscle growth by slowing muscle reaction and displacing calcium: Regular intake of caffeine reduces your ...
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