Hello guys, i am relatively new to pua but i do have a substantial amount of knowledge when it comes to fitness and diet. I found that the knowledge on this board is to say... extremely lacking.., and alot of the advice given is downright false. So as a return to the community i am willing to share my expertise in this thread. (maybe this thread could be a sticky?) It seemed like a better idea to make this thread then to go through all the year old topics and rebumping them.

So go ahead guys, ask me anything diet/health or fitness/exercise related! Questions from which there are allready threads are welcome since i am probably not going to go over all existing thread for the previously explained reason.

I have a similar thread but we could cooperate, I mainly expertise in building muscles and bodybuilding.

What would you suggest to overcome weight plateauing? I just cant seam to shake off the loose fat. I heard interval running/workouts are the best thing for stubborn fat (and diet).

Just lower your calorie in take a little more, in the end all that matters is how much you eat and how much you burn.

Are you tracking how much calories you eat a day? Plateauing is often the result of subconsciously eating too much. But it can also be that you are actually eating too little calories. This puts your body in some sort of starvation mode after a while (medically labeled underfed). Ive actually had this myself when i was a naive beginner. I ate 1800 calories a day for half a year and when i plateaud i dropped down to 1500 calories. Obviously nothing happened apart from me feeling like shit. In this case lowering calories this is the worst thing you can do. It messes up your "metabolism" and hormonal compostion hard (sometimes even in the long term). What you must do is eat at maintenance (your exact recommended calories a day) for 1 or 2 weeks. After that you can resume losing weight.

Either way, you need to count calories in order to know what to do. As hard as it may sound, as long as your not counting, your not trying.


Edit: I just read in another thread that you are currently losing 100 pounds in a year? Im fairly sure that you are underfed. Eat at maintenance for 2 weeks and resume your diet. But dont go farther than 500 calories below maintenance. Really... 500 is fine. Going lower will only put you in starvation mode faster and it will burn off your muscles more. (yes eating at a deficit for a year will burn your muscles)

On papers I still haven't really tracked it but im pretty sure its still not enough. I estimate about 1800-2000 @ 100-150gr of protein, 50-100 gr carbs, and 50-70 grams of fat on a good day. My problem with paleo is I just cant seam to pack 2500-3000 because of the lack of carbs. I stay very active (Muay thai 1-2 hours, soccer 30 mins ,and jump rope/pushup sessions 30 mins daily) just because I enjoy it. Maybe a switch in diet would help also? Also what would be the best method to count them because i just dont like to guesstimate.

Btw. About the 100 pounds in a year.....Yea that wasn't really planned so i don't know how damaging it can be towards me body. It was just the benefits from being active and just eating cleaner in general. From one day to the next i got hooked on being competitive at these two things.

Ahhh excellent.

I`m 1,70 mts. tall and weight 75 kgs. I already have some muscle, but I recently started going to the gym again.

My goals are to gain some more muscle, like 5 more kgs. and to finally achieve my 6 pack. First I need to gain muscle so do you know any good diet I can follow with every single day meals to gain muscle and then to lose body fat?

Thanks! =)

Sup man, I would just say you need to bulk up slowly. Eat about 2800 calories a day, with a high proteinintake minimum like 120g a day. When you reach desired weight about 80-82 you cut down to like 70. While cutting you can highen your protein intake, and lower your calories to about 2000 calories. Its really not rocket science, gain weight eat more than you consume, and when you want to lose weight eat less . So just be patient and keep training!

Out of interest whats you body fat percentage like? Because if its low you are actually pretty damn muscular.
What are your lifts on the big 3? and if you don't mind any shirtless pics (blurred face if you want)?

Curious because I am the same height as you about 71kg 14-15%bf been lifting properly for a about a year.

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I workout three times a week and I eat heathy. No sugar or fructose corn syrup in my diet. I constantly tweak it too. I am leaning up. Is running okay to cut fat? I jjust don't want to get too small burning muscle. I am thinking up running around 3km every three days. The other question is, I got bad insomnia. I try melatonin. I use bath salts and teas. What other suggestions do you have?

Hi, I've got a few questions.
I'm 16 about 5' 6" and 145-140 pounds (not sure if that info matters)

I've been trying to lose a few pounds to see my abs and eventually build some more muscle. Can you give me some sort of idea of what/how much I should be eating(like for example what do you typically eat)?

Also do you think it would be too much if I did 2 full body HIIT weight lifting sessions a week and then 1 separate day of doing some sprints?

Oh and I almost forgot, do you think it is safe for someone my age to take creatine?

I've a question,
I want to earn 4 to 5 more pounds but continue with my same % of body fat.
Should I bulk every day or only the days that I train weights ?

Well, all that matters in the end is consuming more calories than you take in. Doesn't really matter if you reach that by eating less, or exercising more. If I were you, I would skip all of the running and just tweak the calories to make me lose about 1-1.5kgs a month.

You don't weigh much at all. I would recommend you to bulk up, eat about 2500 calories a day perhaps more. Eat 3-4 meals a day which are 500-600 calories and then add a gainer shake after your workout session.

No I really don't think it would matter at all.

Creatine use at your age is no problem at all.