Feel free to ask me any weight-training/bodybuilding/nutrition related question.

Ha..cool. I'll email it 2 you

 

Yo Jaybee...i got no response. Are u gonna work with me and help me out with my diet and exercise

 

Yep, gimme 24 hrs and I'll have working training+diet plans in your inbox, take a read and let me know if there are any 'can't-do's in it.

 

Hey, Jaybee. I have considerably less weight lifting experience. I don't think I'm doing too badly at 13.5% and 175, but I'm always looking for ways to improve. How were you able to maintain a low body fat percentage while gaining muscle mass?

 

Check your inbox mate!!

 

Hi Danke,

Primarily by eating 'clean', this means adhering to a diet that is sustainable both in quantity and palatability, secondarily by having foods on hand to defeat the different types of cravings I still feel, and thirdly by avoiding/minimising bad stress, which produces Cortisol, which as you know sabotages cutting/bulking.

13.5% is a pretty damn good BF, I think you are very well placed to go on a good bulk, I don't feel you need to cut, you could hit the big '200' in 18-24 months with concerted effort, and trust me, you'll be glad you did!!

 

Thanks for the feedback, Jaybee. My main issue used to be appetite. I was just never hungry. Now, I'm getting used to eating at certain times no matter how full I feel. I've been bulking for the last year, so like you suggested, I will definitely keep that up.

 

That was actually one of my main weapons in cutting, except in reverse, I'd cleaned up my diet spotlessly, not a single piece of chocolate or excess sugar in anything, yet I wasn't shedding flab. I stopped eating every 2.5 hrs and let my body go on autopilot for protein timing, sometimes going 5 hours with only a cup of Java, BOOM!! the fat started melting off.

 

Unknotting is best done by qualified masseur, it is possible that you can slightly misalign the muscles of any bodypart when unknotting. Not very likely to happen, and not very likely to cause difficulty if it does, but this is your back - do not take chances.

You don't mention what experience of weights you have, so I'll assume none. Back hyperextensions are by far the safest method. As with ALL exercises you do, start with very light weights to get the muscles in that area accustomed to the movement, or better yet, no weight at all.

Perform the movement slowly, smoothly, and maintain an even speed throughout, and get used to doing so before progressing - in small increments - to heavier and heavier weights.

Take a look at some Youtube videos to see the correct form, but definitely address the knots first.

 

No probs mate, just feel free to ask anything, anytime. :smt002

And you may well be able to get some significant compensation payments for that job. Check your position with one of the ambulance-chasers who specialise with workplace injuries.

 

I looked online to find how many calories i need a day
and from what i find they said 1200 a day
anyway i thought it is too little but i still try to stay a little on that or not to pass this but i had to eat almost nothing , so for 3 days i lost weight 2 pounds and something
what i wanted to do is lose body fat only i dont have much but i am not very active so when i try to put some weight store a lot around th stomach its not much but i will prefer not too
so what the best way to lose with out lose weight(ok i know will lose a little but hope not much)
and is 1200 a little or what

lol i dont think now i have any body fat left :but if i try to put weight will go back and if i eat not much to stay like this i will end up just bones

 

Hi,

For your current purposes I recommend placing more emphasis on what you eat, rather than the calories contained. Counting them is often tedious for the most fastidious of us. As you get more advanced soon, I'll happily put together a diet plan with calorific amounts, but even then you'll find afterwards that you control your portions/timings, which is as it should be. Even I don't count my calories, I have a diet plan, within which let my body tell me how much it wants (but I don't use that as an excuse to wolf down Snickers, and nor must you!!)

As a practical guide;

Breakfast - oat-based cereal, omelette or (canadian) bacon, rind discarded, low-sugar fruit juice. Consider your breakfast as the most lenient meal of the three, your body is in strongest need at this time of day of all nutrients, so if you MUST be bad, be bad at breakfast - just don't fall off the wagon 3 times in the same week!!

Lunch - any grilled, lean (no skin or fat) white meat with generous servings of fresh vegetables, ie grilled chicken and shredded carrots/spinach/onions. You can add Olive/Cod liver oil for taste, and I use both. Have an apple/orange too.

Dinner - as above, but warm.

If you feel get the craving for something filling between meals, keep some peanuts handy at all times. Craving something sweet? Keep some sugar-free chewing gum, figs/dates are good too, and if you still need further sugary stuff, keep/have an apple. Above all, take a LOT of water - don't buy bottled, it's a waste of cash as much of it is simply expensive tap water.

As for exercise, go for a brisk walk early in the morning. If you drive to work, try to walk; if this is impractical, park a few minutes walk further away. I'm sure I needn't tell you to run in the 20 minutes after you've eaten, but I don't know the IQ of the person who might be reading this after you , however begin running when you feel ready. If you can walk/run before, or out of working hours, then do so in the mornings, this will fire up your fat-burning for the rest of the day. Vary your route to keep it interesting.

People are often surprised how active they can get, even if with sedentary lifestyles. If your shops are within reasonable walking distance, make 2 trips, and split even light loads over 2 bags, so you carry one in each hand and maintain good lumbar balance.

Feel free to ask if you need clarification or further advice. Happy fat-loss!!

 

all this sound good but not easy for me i used to not eat breakfast still skip it many days and if i eat, will be left overs of dinner i dont like the breakfast stuff

alsoif i have craving for something, i will never go for sweets i like to have food.
am trying to walk on treadmill, usualy is i will do it for about a week then will past months..

i am not looking to lose weight and never had to count calories, because anything i wanted at anytime i had it always and still be thin.. so controling what i eat will be very hard for me
I was happy went almost around 111 pounds just wanted one more but i notice i was puting on fat and for me better be thin then puting on body fat.. but when i try to lose it i lose weight a lot so i thought maybe i have to cut some food i eat i sit down and looked on what i eat and i was :smt118 h
if i have meat in the bbq i will choose one with a lot of fat
i fried a lot of vegetables also too many pasta i like too
and i like white bread only and i eat about 6 or more slice a day(sometimes on some foods i can have 5 slice in one time like a lunch or dinner)

thanks for the answer,

usualy people dont take me serious just because they see me thin..
but for me is why should i start worry only when is too late or harder and its not about weight only maybe start to eat more healthy ..

 

Nyx, do try to make the effort to change your diet. You will both look and feel a lot better. You can start by making small changes, like switching from white bread to brown, and don't eat bread for dinner, you'll have no chance to burn it off.

Also, steam your vegetables, not fry them. Much better for you. If you add some olive oil and sprinkle some cracked black pepper, they will taste absolutely delish.