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  1. Initial post removed because user is 15.
  2. Hello, I am a 20 year old girl who has been training in the gym for a year now, i am 5'6", and started weighing 71,5kg as a i came back for a 1 year vacation. I currently weight 63kg, have a muscle mass of 45,8 and a Body fat percentage of 23% (last time i weight myself, but I know is approximate so i would say im around 25%). I go to the gym 4 times a week, 2 days upper body, 2 days lower body, 25min of cardio all those 4 days. I have three dogs so i keep myself active also after the gym. About my diet, is something i was very aware of at the beginning but not so much now:
  3. My goal is to have some shape and definition without losing too much weight. My arms have definition but only when I flex. I'm carrying a bit of weight in my belly and waistline but I do not know if it is fat or water. What do the trends in these numbers tell you? Over the last six weeks, my weight has decreased from 160.5 lbs to 157.6 lbs. My body fat had decreased from 19.5% to 18.7%. My muscle mass has increased from 42.2% to 42.6%. And, my body water has increased from 58.7 to 59.3%. What needs improvement? What can I do to reach my goal faster? Let's say that goal
  4. Well, color me surprised. This little rock we call home made it around the thermonuclear death star (cause of, and possible solution to, all our problems - eventually when it goes nova) yet another time. On the bright side, I get to carry on carrying on Tai Chi and getting cold. On the awesome opportunity side, I need to move to the other side of this rock in 3 months, drop body fat (family wager - good opportunity for entertainment), get serious about internalizing Pose Running, and start deadlifting again. Sigh. Paring this down for this challenge my goa
  5. Hey Nerds! I would like some suggestions for how to drop that last bit of body fat to get me from about 16-17% to 12-13% Background: Male, 5'-11'' (182cm), 162lbs. (73.5kg), 31 years old. I've been lifting weights 3-4 days a week for about a 1 1/2 years now with some very good results. I went from 185lbs (84kg) and 19% body fat to my current weight while clearly adding muscle (from a visual perspective.) Currently I fast from 9pm to 10am most days and eat about 80% paleo (I still eat some cheese, butter, and cream and have the occasional tortilla). I also skip bre
  6. Ta-da! I have shaken off my cold with copious amounts of Dayquil and hot baths, and I am here, with you my Ranger brethren, to take on a new challenge. Which will be not terribly unlike my last challenge, but hopefully more amusing, and with 37.9% more bicycles, since the weather is better. I had a very intense challenge laid out with a very serious VIKINGS ARE BADASS theme, but it's like 75 degrees and sunny and I'm down some weight and the Justice League trailer looks fucking great and I'm just kinda in a good mood this week, and it didn't feel like the right theme. So I changed
  7. Hello Warriors! I've been waiting SO LONG to get in here. People have been telling me to lift heavy to reach my goals, but due to a chronic lack of money and space I was never able to build myself that power rack *sniff*. I tried and hated bodyweight workouts; incidentally, does anybody else here hate them? Meanwhile, over the last couple of years I read New Rules of Weightlifting for Women and dabbled in home workouts including HIIT, running, dumbbells, dance, kettlebells etc; all the while dreaming of pumping that iron. Well, the time has finally come: I somehow managed to wangle three month
  8. Journal of a Beginning Sailor Senshi It takes a long time and many challenges for a regular girl to realise that she has the power take her destiny into her own hands and make of her life whatever she wants it to be. To understand that with regular practice, dedication and faith, she can be strong some day, strong enough to defeat powerful enemies.
  9. Hey everyone, About me: First posting here, long time fitness/nutrition student and frequent athlete! I live/work in Denver, CO, and play tennis, throw discus, play video games, and chill out in my free time. I love playing tennis, but I know that my body fat and weight are seriously hindering my performance on the court after the 1st set, and I want to compete at a higher level and win local tournaments. I know there are an infinite number of resources about weight loss, but now that I've gotten the general principles down, I've run into some confusion given all the wild debating about
  10. Last challenge was pretty successful! I went from 71kg to 67.3kg in 6 weeks, through a strict diet change. I've got used to the change - no wheat, no dairy, no high fructose fruit - and am hoping to keep my weight loss up, with a slight change. Main goal: Reduce body fat to below 30% Strength train once a week + HIIT once a week = [sTR + STA] - simple really. Increase muscle, lose fat. I've got my garage gym, and as seen last challenge, I can't manage to go in twice a week. I'm hoping that by incorporating some sprints and other HIIT exercises I can switch things up a bit.Maintain meal pr
  11. Hello! Well this is good timing! I'm on the long, slow grind of losing those last few pounds. Have been using MFP for ages to track calories - it's taken me the best part of a year to realise my maintenance calories have a HUGE range. Had to ditch my $10 per month subscription to Daily Burn - partly out of poverty, partly because their server is an old sack of poop and I'm tired of their excuses saying the trouble's on my end when I have absolutely no trouble streaming Netflix, Hulu etc, without constant buffering... I wrote down the kettlebell routines and there are plenty of yoga vids to w
  12. Challenge 17 There can be only one....goal. There's something I've been avoiding for a long time. Justifying to myself this way or that way, enough is enough, I need to give Paleo a proper go. Not a bit of a go with a lot of other stuff thrown in and sort of do it, a proper full Paleo go. Controlling food intake has been a long standing battle and I keep dancing around it so this challenge: Goal 1 Full Paleo for 6 weeks. Rules of engagement: - Full Paleo to me means no processed food, no processed sugar, no grains. That pretty much covers it. - Exceptions: I have no issues with
  13. Was going to call it winds of winter, being the next installment and all but damn if we haven’t had enough winter up here in Massachusetts! Long Term Goal – reduce calculated body fat to 25% April 25, 2014 – 29.2% April 6, 2015 – 28.3% This is taking a lot longer than I’d like, but I’m getting there. Progress is progress. Plus, I love having fun and eating sweets, therefore, the going is slow. Much like awaiting the sixth GoT book, it feels like it’ll never happen. I technically need to lose 6.2 pounds of pure fat to get to 25%. Lifting weights turn out to be my favorite exer
  14. good day to you guys My battle began 2.5 years ago, 28 years old now, started at 238 lb with no phisical activiy NONE. I went from 238 to my current 204 lb and 26% body fat to my current 21% with only diet, that happened very fast, I accomplished that 4 months and then get stuck, i started doing cardio, spinning, hiking, running and today I'm still stucked. It's been 2 years now, I've been able to maintain my weight and body fat (with a little back n forth), but I can't go below 20% body fat. right now I'm doing 40 min of weight lifting in the morning and 60 min of walking and running in the
  15. I'm back from my amazing Japan holiday, had the best time! I'm starting this challenge a week late but I was on a Snowboard in possibly the best powder in the world so my thoughts were far from computers! I had an unbelievably good instructor who has raised my snowboarding skills to a whole new level in only a few days. I can do turns and hold the edge on both sides now and I do a lot less falling over, suddenly I'm having a whole lot more fun I can't wait to go back again next year. Now then time to get real and get onto my first challenge of 2015. This challenge I'm going to be boring
  16. Prince Humperdink and the Six Fingered Man have locked up Princess Buttercup in the castle. The gate is guarded by 30 men! We need a plan to get in there now! Main Quest Cut my Body Fat in half (From 30% to 15%) while increase my strength. In order to do this I will need 3 things ... aside from a Wheelbarrow and a Holocaust Cloak 1 Fezzik's Strength (+3 Con) But as he says... So It must be his Diet. Eat between 2000 and 2500 calories including >150g of protein and <150 grams of carbohydrates. 3pts if I miss less than 2 day a week. 2 pts if I miss less
  17. Here is my list of goals for this challenge. I'll fill out where my starting point is at a later point, but wanted to at least get this up here. Goal 1: Eat at least 80% paleo. Allowance of 42 Non-Paleo Tokens (NPTs) (accounting for 3 meals and up to 2 snacks per day)Goal 2: Lose at least 2.5% body fat. Starting point: 28.58%Goal: 26% or lowerGoal 3: Complete the NF Teenage Mutant Ninja Turtles Workout 2-3 times per week. Life Goal: Get rid of 50 more pounds of stuff. Onward!
  18. Hello Friends! So, last challenge I don't think I did a very good job of introducing myself. I love working out, I just wish I had more time to do it! I'm married and have two awesome sons (5 & 2) (and yes, my 2 year old will call me SuperMom). They all keep me on my toes. My wife works full-time (and then some) and I do too. We live at a boarding school because of my wife's job, it has plusses and minuses. One of the major plusses is a fitness center, a weight room (to which I have a key) and 600+ acres to explore! My fitness journey is long, but basically my body never fully r
  19. Hello Rangers! So, I've decided I'm going to stick with my goal from the first challenge which I think works well here too: Reduce my body fat % by 5% by Labor Day (9/1). Quest 1: Complete the last 2 races of the trail race series. (The first race left much to be desired. The humidity was ridiculously high and that is my kryptonite. The second race I didn't make because I've been single-parenting since my wife was at grad school during that week). Stamina = 3 Dexterity = 2 Quest 2: I eat about 85 - 90% paleo (I just cannot kick dairy or beer!), but I really need to make sure that
  20. Hello all, I first found NF last year and thought it was a pretty awesome site that generally melded well with my beliefs when it comes to nutrition, fitness and an overall healthy lifestyle. I kept up with the blog for a while and then I had some pretty significant surgery - abdominoplasty, where I had 1.5 lbs of skin removed and my abdominal muscles sewn back together, since they were almost 3cm apart. Basically my stomach went through a bit of a beating with my two pregnancies and I was told that without surgery I would always be carrying around that extra skin, which was making me feel
  21. Day One Awoke early after a troubled nights sleep. Started the day with some damn fine coffee. As black as Bob's soul. No Cherry Pie in the fridge so made porridge with Blueberries and Raspberries. A good, honest breakfast. Followed the exercises in my standard issue field manual this morning: 20 x Wall Push Ups 15 x Kneeling Push Ups 6 x Full Push Ups 7 x Full Push Ups 5 x Shoulder Stand Squats 20 x Shoulder Stand Squats 20 x Knee Tucks 20 x Knee Tucks] 30 x Vertical Pulls 30 x Vertical Pulls A good workout but troubled by the presence of my old Sacroiliac injury from my last cl
  22. Ems

    Ems 10.0

    I MAIN QUEST: MOVE FORWARD. I've been struggling lately. My last few challenges have all focused on the same thing - improving my diet in order to reduce my body fat. I constantly compare myself to the Ems of last summer, 70kg, 26% bodyfat Ems and this needs to stop. The truth is, I am the fittest I have ever been. I have a 110kg squat and a 100kg deadlift. I can row 2000m in just over 8 minutes and train intensively 5 times a week while maintaining a 17 class per week dance teaching schedule. And why is this not enough? Because my body composition/weight numbers are not as goo
  23. Main challenge goal: Reduce Body fat by 1.5%, measured with a Dexa scan at the start and end. "You will see it is not the spoon that bends, only yourself" Challenge 11 is all about making choices. I've got 10 challenges at my back, that's a lot of learning. I've got my awesome NF friends to support and inspire me, the time is right, I choose to get the cut I want and not to let anything stand in the way. Goal 1 - Take the Red Pill. (DEX1, CON 2, CHA 2) Track calories more than half the days this challenge aim for a calorie deficit of 1000 a day. Goal 2 - Less than 30 grams car
  24. Hey Friends, I'm Brit and I love working out. It makes me feel awesome and also keeps my anxiety in check. Over the last two years I have worked really hard at changing my lifestyle and eating habits (I eat about 80% paleo). Last Sept. I ran my first half-marathon and suffered a stress fracture around mile 3. Since then my eating has been mostly up, but definitely suffered some downs. My weight has gone up, but even worse, my body fat % also increased. So here I am! Main Goal: Reduce my body fat % by 5% by Labor Day. Quest 1: Complete the first of a 5k trail running series and se
  25. Hi, Chris Hefley here. "indomitableHef" I'm 39, and live in Franklin, TN. Over the past 2 years, I've lost almost 100 lbs. I've always bee an active person, and into outdoor sports, even when I weighed 285lbs. And I had successfully lost 70+ pounds twice before, and gained it all back. So, in July of 2012, I took the drastic step of having a weight-loss surgery. It's called a "Vertical Sleeve Gastrectomy". Unlike a lot of the horror stories you may have heard about some weight loss surgeries, this one is very simple. They simply remove a large portion of the stomach. There's no foreign ob
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