Recent content by shanarama

The last recommendation I saw was 0.8g per lb of total weight or 1.2-2g per lean lb...and I agree with Rotten...have to consume complete proteins, which unless you are pretty good at protein combining you just can't get from non animal (you have to know what type of food to combine with...

I don't know about other gals, but when my body fat dropped below 16% I didn't have a period and it lasted for 2years, though no AAS were involved.

I just ran across this thread and had to say yes, you most likely will lose cup size, I dropped 8percent body fat and went from a D to a generous A LOL. It was completely horrifying for me, but rather than give up the lifting and fat loss, I opted to replace what I had lost....best money I...

I think the last prediction I saw was that 69% of Americans would be overweight or obese by 2020, that is just insane really. I think alot of the problem can be linked to convience foods and especially fast foods. The change from working a physical job to a desk job for the majority of people...

actually, if you are 10% bf at 216lbs then you are only getting about 1.4 grams of protein per lean lb of weight. You could up your protein to 345 grams and that would only be 2 grams per lean lb of body weight. calculate 1.2 to 2 grams per "lean" lb of bodyweight, for you that would be 172.8...

I would think that you would want to drop the fat to 30% (at least, maybe even 20) and up the protein to 40%. Also, you may want to drop your overall calorie intake some, based on your stats, at 190lbs and 10% bf your energy needs even if very active would be 3383 a day. If you want to drop...

I believe the recommendation is 1.2-2g per lean lb of body weight being ideal for building muscle. so it would help to know her bodyfat percentage to calculate a good range. So, if she was 20% bodyfat for example, she would need between 96-160 grams a day (1.2-2g), the lower the bodyfat, the...

walnuts, almonds, peanut butter....olive oil, all good fats, can switch up the chicken with fish or some extra lean red meat, bison or sirloin to add variety so you don't get tired of woofing down chicken too often

I finished the 15s and by the time they were done I am now thinking the 5s are just not going to be enough, perhaps the 15 rep part has grown on me a bit. I hadn't directly trained my calves hard in a very long time because they tend to get bigger too fast (in proportion to the rest of me), but...

I am not a professional bodybuilder, but I teach nutrition at the college level and feed a powerlifter, I can offer some help if you would be intersted. You can pm me if you like..

There are body fat calculators out there, don't remember the sites specifically, but you can google it. You can plug in the numbers and it gives you the answer, it is just much easier than doing by hand. It is easy to track bf and lean mass that way as you go, so you get an idea of how much...

Re: HELP!! Eating like a horse and still lose weight!! i dont want to lose anymore ad I am not a man, but I feed a competitive powerlifter who has trouble keeping his weight up(and I teach nutrition at the college level), so I have a few suggestions. There are some metabolic calculators out...

I am new here too, but from what I am reading 25mg is an awful lot. I have been seeing recommendations of starting with 5 or 10mg. Good luck, I will be watching to see what advice you get from those with experience.

Well, I happen to like the "big" leg look on women (even more on men LOL), and am trying to grow me some big ole sexy legs. Luckily, I know from past experience that I can get those massive thighs I am aiming for, I was a sprinter in school :) Back then (don't ask when please) I was told that...

thanks Trex, it does feel good to have "me" as a priority again. I do watch portions as I have found that is one of the biggest culprits for excess calories that most people face....Americans in general have NO CLUE what a portion size should be, let alone how much they are consuming in a...