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Found 21 results

  1. First off I know that everyone says you can't build muscle and gain fat simultaneously, but would this actually work? What is it that enables muscle gain - purely protein intake or do you have to increase all macronutrients and calories too? I know this question is kinda dumb, but I was just thinking about it because I've been trying to eat at a calorie deficit for a while now but only recently started increasing my protein intake within that calorie deficit, and (this may not be true) but I feel like I am eating more protein than I used to be when I just ate whatever and at mainte
  2. Hey everyone, I wanted to hear some input on this thought that's been on my mind. I wanted to know if you guys would pay for a health and nutrition coaches if they didn't charge too much? Or would you pay a good amount if they can get you down or up to a desired weight based on what you like to eat?
  3. I'll be blunt. I'm looking for truly extreme levels of improvement. I'm already in fairly decent shape and eating 99.5% paleo. My current program is as follows: Monday: Bench Press 5x5. 135 as of this week, increased by 10 pounds each week that I hit the 5x5. Tuesday: Squat 5x5. 135 as of this week(today's lift), increased by 10 pounds each week that I hit the 5x5. Wednesday: Dead Lift 5x5. 125 Last week, 135 being attempted this week, increased by 10 pounds each week that I hit the 5x5. Thursday: Overhead Press 5x5. 95 last week, 105 being attempted this week, incre
  4. Greetings, I'm new to the forums, but not new to the planet. Been here longer than I care to admit. I'm a married dad and my slowing metabolism and aches and pains are thwarting my attempts to get "back in shape." I'm 6', 196 and I'm pretty sure my BF% is around 22-25%. I'm not obese, and I don't look fat when clothed, but underneath my disguise is a dad bod extraordinaire. Nay, I'd say it's beyond dad bod and into "built like an oyster" territory. In other words, I'm skinny-fat, with slender Grace Kelly shoulders and wide, Amish, child-bearing hips, all being help up by two
  5. I've been working on my fitness for about 6 weeks now and I'm trying to lose fat and get muscle definition, and the more I research how to do this the more confused I get :// I know that to lose weight you have to eat a calorie deficit, so that's what I've been trying to do for these last 6 weeks as I want to lose extra unnecessary fat. I've also been running 2-3 times a week (mostly interval training 20-30 mins or steady state jogging 20-50 mins), and strength training 2-3 times a week. I want to build muscle definition and I know that muscle burns more calories, but how can I lose fat and ac
  6. Welcome, friend! My overall quest is still the general ‘to look good’, and to move towards this my main goals for 2016 are: Lose body fat (aiming for 12-14%) Build muscle Obviously these cannot be done at the same time, so I have to focus one one. In January I lost a bit of weight and I think I’m making progress on my body fat %, but I’m ready to try bulking. Then, hopefully, by May I’ll have seen some results and can have a three month cut before my holiday. This challenge is going to be focused around what goes in my mouth. My current problem is that I neglect diet so much. I r
  7. Yay, time for another challenge. I've been busy getting contracts for music stuff, and this is great news! Trying to lean up going into this summer was challenging. I'm convinced that it is nearly impossible to trim off fat while simultaneously nursing injuries. My body feels pretty unstable overall and it has been exceptionally easy to pull things by accident. So, I'm going to be gaining lean bodymass and trying to build back. I'll start cutting again around February. Plan: 3,000kcal per day. 200g protein, 200g carbs, and whatever else the fat is. Probably 150g or so. I'm going t
  8. Hi guys, I'm looking for some advice! I've signed up to a marathon in April 2016, and I've already started training for it. However, I've had a bit of a focus change; I want to lose body fat and build some muscle. I know that everything I've read on NF and beyond has said that the best way to lose body fat is to run a calorie deficit, and the best way to gain muscle is to eat more and lift heavier. Everything I've read has said that long distance running hampers muscle growth. Great. Basically, I know I've got a set of incompatible targets. So my question is: given my goals, what is th
  9. Main Quest: Loose 15 pounds and build healthy muscles Side Quest: Finish the 30 Days of Yoga challenge Challenge: Try to monitor calorie intake, but don't obsessHit the gym at least three times a weekWalk 50 deliberate milesGoal One: Find new ways to cope with stress, instead of stress eating or hiding with Netflix Goal Two: On days I don't go to the gym, do some kind of exercise daily. This can be walking or simply doing crunches
  10. I've never done a challenge before, so I'm not sure exactly the best way to set these goals or write out a challenge. So here goes. Main quest: Lose 40 pounds, build stronger muscles Side quest: Complete the 30 Days of Yoga program from Yoga with Adriene Challenge: Monitor calorie intake each day - 1500 per dayHit the gym at least three times a week, for at least 30 min per sessionWalk 50 deliberate miles. Deliberate as in, actually setting out to go on a walk instead of just counting the steps of everyday living.Goal One: Lose 15 pounds. I want to begin to chip away at the weight I gained ov
  11. Hello Rebel Army! My name is Parker. I am a 160lb 20yr old college student who is tired of feeling sub par about my fitness level. I have done one challenge before, but some family tragedy along with passivity on my end helped me fall off the wagon pretty hard afterwards. BUT: the past is in the past, where it belongs. I'm ready to kick some tail, and I am honored to do it alongside of you inspirational fighters! Goal #1 Lose 10lbs I understand that because I am wanting to become stronger my weight might not change that much whereas my body fat percentage might, so this one is flexible. Ulti
  12. And Im back folks! Ah the forums......good times, good times. SO, what brings me here today you ask. What problem do I need my fellow nerds to help me tackle? Well, the problem is mainly this- I is fat. Like, putting weight back on fat. But, at the same time, I am doing strength training 3x week (full body exercises-squats, deadlifts, bench and OHP). Im 5'7'', and as of yesterday (Fri 5/8/2015) I weighed 350 lbs. Now I will admit my eating the last couple of months has not been the strictest. Ive definitely allowed a few too many sugary desserts, HFCS laden items, and refined carbohydrates cre
  13. It's been 3 years since I first discovered Nerd Fitness. I've done 18 six week challenges. Surely, I've learned something in that span. One of the first lessons I learned from Steve was the importance of tracking. I've tracked measurements, calories, and workouts, and taken plenty of pictures. However, I've consistently neglected the equally important step of analyzing my results. As I look back on 3 years of work, I don't "feel" like I've made much progress. I don't even really look like I've made much progress. But there are more ways to measure progress than just the scale or the m
  14. Main Goal: Bulk up to 175 pounds with 12% body fat by my 40th birthday Current Status: Measly 156 pounds at 15-20% body fat and just turned 38 How am I going to do it? It may take some divine intervention, but I have a plan: HIT it! Goal 1: Lift! Follow the workouts in The New High Intensity Training by Ellington Darden. Darden has a variety of workouts in the book, and I should probably play it safe and just follow the beginner routine, but I was intrigued by the workouts focused on specific areas of the body. So I'll be focusing on Arms, Shoulders, and Chest (while not neglecting
  15. I am a 39 year old woman, divorced this year. I am determined to get fit enough to do the things I want without slowing others down. I like hiking. A LOT. I just finished a 3 day hiking trip with a bunch of 9 year olds. They wore out before I did... first time for that. I want to get into some gymnastics and want to build a base to start that. I am a juggler, specifically contact juggling and 3 ball/club toss. Working on improving that. I've been doing the challenges, but I don't like the gap in between. A year ago, I was a couch potato, eating poorly, not exercising much. This y
  16. Hi! Several questions, but first background. I am 5'0", female, 18, and about 45 pounds overweight. 1. Half my family is doing Atkins ( the other half doesn't need to lose weight, which makes it really hard ), but I'm having a really hard time doing it because I can't seem to keep my carb count down. I'm eating the right foods, but I keep eating too many vegetables (cauliflower, brussel sprouts, green beans, etc), and I'm never sure if I'm using too much salad dressing (I like French and Caesar). Is there something I can do to make this easier, or is it something I just need to deal with?
  17. Thought I'd start a topic for the hard-gainers (individuals with high metabolisms or other problems gaining mass). Although it may be difficult for those of trying to curb our caloric intakes to imagine, one of the biggest obstacles hard-gainers seem to face is A. Healthy, high-calorie variety in their diet, and B. Healthy, high-calorie affordable food. So let's go over a few rules for this thread, shall we? 1. No sarcastic posts, ie. suggestions like a "Blenderized Happy Meal" (<--- shameless Vlogbrother plug, and yes, SFW) 2. Try to post recipes that have both variety and lost-cost
  18. Fitness Goals -Loose fat and gain muscle Exercise Preference -Olympic lifts Current Physical Stats -Female -22 years old -5'4" -170lbs Previous Training History -Starting in January I was doing some variant of Couch to 5K anywhere from 3-7 days a week and eating a strict 1,200 calories a day. I have since fixed this upon discovering NF and really doing the research on what is healthy. Current Training -SL 5x5 -About 4 weeks so far -Current working weights: Squat 70lbsBench 80lbsBarbell row 70lbsOHP 45lbsDeadlift 80lbsCurrent Diet -Paleo, I do weigh just everything and eat nuts or nut butter le
  19. Today marks my first full week of IF (16/8) and I'm down from 180lbs to 175.5 so far. I'm 5'9" and 40 years old, my calorie intake has been around 1700-1800 per day with 150-165g protien daily. I'm "skinny-fat", I can grab about a 3" fist full of fat from around my belly button but I can feel it getting firmer by the day. I bought some calipers this weekend and after taking several measurements I've concluded that I'm in the 30% range for both chest and stomach. Flubbery... My only workouts have been fasted intervals on a treadmill 3x week, 50 pushups every other day, and 25lb kettlebell
  20. Okay, I had to abandon the last challenge after a few weeks due to an injury, but this time I am back and I am going to finish. I am going to succeed, and I will keep a diet and exercise log here. Sugar is the enemy that I need to defeat, and she hides insides drinks and waits for me.... Sugar came back today despite my best efforts. I had 2 eggs with coconut milk, kale and beef mince for breakfast, but I went out for dinner and had a baked potato with beef chilli and then chocolate fudge cake AND a pitcher of cocktail for dinner Luckily, I followed dinner with a session at the gym and
  21. Hey there, I am a teen and I want to get in good shape. I've been a pescetarian for 4 years, have a "cholesterol level of a 2-year old", and am leading a continually active life (doing football conditioning currently). I want to shed off my fat and get swole. Can you help? Here are my stats: -15 -145lbs. -5'4.5 (as tall as I am getting) -Waist (from navel): 36 -Neck (from narrowest): 12 I am considering doing the Paleo diet. I only drink water. I don't know why I am so fat, it is probably because of the amount of carbs I eat, I assume. Help me out? Advice? Thanks, JHW35
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