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Ah well I actually live in Crawfordville but I just tell people Tally cause nobody knows where Cville is lol

Dude I live in Tally; Supposed to be out in Fort Walton area Saturday possibly.

I think the Doctor has spoken. He is the best source I think for this debate. He has been leaner, bigger, and has a spectacular record of health. Another great source

Learn basic chemistry and then you will understand why most people misunderstand carbohydrates. And I agree with what Wolf said. People don't need to take my advice, I am just passing my knowledge along from years and years of practice and helping others. I may be posting this stuff now but let me watch you train for a while and watch what you do and your results and I may completely do a 180 and say "Ok do this". Something else people don't realize, not eveyrhting needs a scientific answer. Science can be bias as fuck. Another thing is; I've been around the block I've heard the speeches and lectures; i've been 5% body fat at 170 and I've been over 190 lbs at 14% body fat; I can get super lean or I can get super fat within 3 months time. I'm not new at the game

It's just a generalization I go bye when talking to clients. Depending on carb sensitivity, goals, the clients personal statistics, and health needs I adjust accordingly. I have a client who cuts on 7g of carbs per KG lean body mass. Everyone is different; I can bulk on 120g of protein (I don't but I can). I think one thing most people over look is #1: Listen ot your body #2: Do what you want as long as you see results no matter how big or small the results are #3: DO WHAT YOU WANT!!!!!!!!!!!!!!!!! You don't have to take anyone's advice, whether they can back it by science or not you still should do what you want and what you think will work.

You'd be surprised. Metabolic damage occurs over long lengths of time being in a caloric deficit of average (once again average) 800+ calories. It's why alot of nutritionists are recomending no more than a 1000 calorie deficit on the short term.

Lucidzfl I agree. I personally like more natural choices for food but I still use the IIFYM protocols for eating, not going to make myself insane to lose a few LBS.

Exactly; being realisitc. I am a 21 year old 180 lb 10% Body fat male as of this morning. I gain at most 1/2 Lb per month and go for 8 months, I gain 4-6 lbs in those 8 months (I actually gain a bit more some months depending on my training routine). I also have great genetics for bodybuilding. Newbie gains you will gain about 5-15 lbs within the first month, but that's because you are filling up with glycogen and your muscles will be getting a basic development to them. After those first few months of newbie gains your gains will drastically slow down and you will still be trying to gain those LBS fast but you will gain a lot of fat. Your body fat you should try to remain the same amount on you so when you start gaining your body fat will stay around the same poundage or you can try to cut it off and then start to bulk.

*Cough cough* Google If it Fits Your Macros and Flexible Dieting. It doesn't matter where the carb is from it's still digested as a single glucose molecule so at the end of digestion your body doesn't know the difference. Insulin spikes during this time have been shown to not drastically change body composition. A great video explaining insulin. Also don't do carb cut offs. If your goal is to get super fucking lean like under 5% then yea cut out certain carbs. If you're just trying to lose weight and keep sanity your main focus should just be around eating healthy with treats and having a higher activity level. Don't go crazy trying to lose weight, it's not worth it.

Lol you are correct. I suck at reading; it's a pitfall of me. But I understand what you mean now. I am the same way actually; it just boils down to what all you do outside of the gym as well. Same with the types of food you eat, some foods have a higher satiety. Try eating foods with a high satiation like rice, broccoli, spinach, beans, and the list goes on and on.

Do squats and deadlifts as well as accessory movements such as leg extensions. Only way to get good at something is work at it. The leg pain will get better as you get stronger and your muscular/skeletal system works as it should. If you have arthritis then you should still do these exercises. Proper form is a must. If shoes are the issue try wearing converse or even working out barefoot. If you have flat feet I'd go to a podiatrist and ask him his advice. I know there are tons of videos on youtube by people talking about flat footed lifting. Elliot Hulse I know for a fact has a few. Start slow, work with the smith machine and build some base strength. Do stuff with light dumbbells (do goblet squats with a 40lb DB and DB deadlifts, lunges etc). Also try doing 1 legged exercises you may have a muscular imbalance which may be causing the pain.

Here is a video I just made to show you how you can customize my fitness pal to your liking.

No you're hungry because you're in to large of a deficit. Eat more or exercise less but seems to me you are in a drastic deficit. Aim to only burn 500 calories over your daily expenditure. Also use myfitnesspal to still track what you eat. You can change the settings on MFP to suit your expenditure and change your macronutrient break down. Aim for 1g of protein per KG lean body mass. 2-4g of carbs per KG lean body mass, and 1g of fat per KG lean body mass. So if you're a 146 LB Female and for example sake (and math sake cause I suck at math) you are 10% body fat you will be eating: 60 grams of fat (540 calories) 180 grams of carbs (720 calories) 60 grams of protein (240 calories) 1500 calories across the board; so I would then calculate my daily expenditure. Assuming my BMR is 2000 (I burn 2000 calories at rest) and I burn another 800 from exercise then I would want to up my calories because then I am burning around 2800 calories a day and I am only eating 1500 which means I am in a deficit of 1300 calories. (So you are in need of 1300 calories) and I want to limit my deficit to 500-600 calories a day so in 1 week time I will burn 3500 caloires or one pound and I will do so by adding carbs and protein; I'd probably add 50-100 grams of carbohydrates a day and 25-30 grams of protein and maybe 10-15 grams extra for fat which will put me around 2200-2400 calories a day that I eat which will put me in the 500-600 calorie deficit I wish to attain.

If you add 1/2 a LB a week you will be putting on a lot of fat, I'd go for 1/2 a lb a month. I typically bulk for 8 months a year and cut for 4 months. When I bulk I start about 7% body fat and will wind up at about 15%. My heaviest this year was 190 my lightest will be 165 at 5-8% BF. To put this in perspective; over the course of 8 months I only put on about 8 lbs of lean mass so it equates to about a LB a month. Mind you I eat 4000+ calories a day when bulking and 3000-3200 when I'm cutting and I am approx 158 lean mass. The reason I am telling you all of this is because I want you to understand the capabilities of you putting lean mass on. With all this being said these are my recomendations for a lean bulk. Don't take cardio out, you want to get only 100-200 extra calories a day (this will please you because you will stay lean and it will also help your cholesterol levels). You should aim for 20 minutes of low intensity cardio every day or 10 minutes of high intensity cardio. Also lift more than you think you can. (Lift heavier and more frequently) I do a program similar to Layne Norton's PHAT (google it, cutandjacked.com has it posted). Aim to eat 2-4 grams of carbs for every KG of lean body mass, 1-2g of protein per KG lean body mass, and 1g of fat per KG lean body mass. If you are 140 10% BF (Just an example) you have 14 LBS of fat which means you are 126 lean. 126/2.2 (to convert to KG) is 57.25 (I rounded down). 57.25*4= 229 (make even 230) carbs, 57.25*1.75 = 100g of protein (seems low but trust me you don't need that much protein, remember that out of 126 LBS of lean mass take some out for parts of your body that are not muscle such as bone, organs, hair etc) The bulk of your protein will not go to muscle anyway. and I'd just eat an even 60g of fat a day. So macro wise aim for 100g Protein 230g Carbohydrates 25g Fiber 60g Fat

I like to snack on fruit more than anything. Popcorn is also good if you don't use butter or salt, it's great low calorie and it is quite satisfying. Here is a list I usually tell clients/friends: Almonds Plain popcorn Strawberries Spinach Blueberries Raspberries and blackberries Peanuts Pop-tarts (they are surprisingly not to high calories; if you don't mind processed food) Danish (once again not bad in calories if you don't mind "junk" food) Yogurt of any kind (greek yogurt isn't that much different macro wise than yoplait and it's a bit more expensive) Bananas (great post workout) Protein shake Raw veggies I can go on and on but I will spare you lol. Just some ideas.