Fat-Loss Specialist - Here if you need me
- Thread starter Justin D
- Start date
Hi, Justin!
I am 22 years old, I will be 23 this June. Every single year I say by my birthday (june 16th) I will lose 25 lbs and be comfortable in my clothes (shorts, bathing suits etc) I have yet to actually follow through with this, and find myself depressingly "making it through" another uncomfortable summer. I am 5'4 and 147 lbs. My main problem areas are my thighs and love handles, losing belly fat for me for whatever reason has always been the easiest however my thighs HATE me and I hate them.
A week ago I started changing my diet, I eat a lot of the same things everyday. mainly eggs (whites), tuna, whole grain flax bread, plain rolled oats, chicken breast, broccoli, and spinache salads. For spreads or sauces I only use an almond butter, avacodos, salsa, lemon, balsamic vinaigrette. I find it easy to eat a lot of protein because I love eggs and chicken! But I find it hard to make vegetables more appealing! I have been forcing myself to eat every few hours to jumpstart my metabolism, I also have been drinking 3 cups of green tea and making sure I get in at least 1 litre of water a day. But before I started doing this I was on a very long haul of going the entire day without eating anything then when I finally got home from work I would eat one large meal, I felt sluggish, bloated, fat and grumpy!! And I really damaged my metabolism.My question for you is, what can I do to realllly kick my metabolism into overdrive!?? I am determined to be comfortable in my skin this summer and actually enjoy clothes again and feel good about myself. I have a treadmill at home and prefer to workout at home rather than going to a gym. If you have any type of body weight excercises i could do at home that would be really effective for my problem areas (thighs and love handles) and suggestions on diet for optimum fat loss that would be so greatly appreciated! This is the first time I have ever looked to a a forum for advice. When I saw a couple of your articles, I became very interested in seeing what type of advice you could offer me! If anyone else has any advice then please feel free to reply as well!!
Keep up the great work and thank you for your time!!
Brittany
I am 22 years old, I will be 23 this June. Every single year I say by my birthday (june 16th) I will lose 25 lbs and be comfortable in my clothes (shorts, bathing suits etc) I have yet to actually follow through with this, and find myself depressingly "making it through" another uncomfortable summer. I am 5'4 and 147 lbs. My main problem areas are my thighs and love handles, losing belly fat for me for whatever reason has always been the easiest however my thighs HATE me and I hate them.
A week ago I started changing my diet, I eat a lot of the same things everyday. mainly eggs (whites), tuna, whole grain flax bread, plain rolled oats, chicken breast, broccoli, and spinache salads. For spreads or sauces I only use an almond butter, avacodos, salsa, lemon, balsamic vinaigrette. I find it easy to eat a lot of protein because I love eggs and chicken! But I find it hard to make vegetables more appealing! I have been forcing myself to eat every few hours to jumpstart my metabolism, I also have been drinking 3 cups of green tea and making sure I get in at least 1 litre of water a day. But before I started doing this I was on a very long haul of going the entire day without eating anything then when I finally got home from work I would eat one large meal, I felt sluggish, bloated, fat and grumpy!! And I really damaged my metabolism.My question for you is, what can I do to realllly kick my metabolism into overdrive!?? I am determined to be comfortable in my skin this summer and actually enjoy clothes again and feel good about myself. I have a treadmill at home and prefer to workout at home rather than going to a gym. If you have any type of body weight excercises i could do at home that would be really effective for my problem areas (thighs and love handles) and suggestions on diet for optimum fat loss that would be so greatly appreciated! This is the first time I have ever looked to a a forum for advice. When I saw a couple of your articles, I became very interested in seeing what type of advice you could offer me! If anyone else has any advice then please feel free to reply as well!!
Keep up the great work and thank you for your time!!
Brittany
Justin D
New member
Hey Britanny
I'd love to help you. Ok there's a lot of info for me to take in there so I'll make some quick notes as I go through it:
- Eat your egg yolks! They're the best part for your goal!
- Making veg more 'interesting' - include it with other meals, and consider more stir-fry type meals. Another good one is to make lettuce wraps - Like a fajita wrap but with a big leaf of lettuce filled with other nice tasting stuff like chicken, peppers and a sab of salsa sauce.
- You could also try new vegetables that you've never had before. There's hundreds of varieties available, you might be pleasantly suprised.
- You say your main problems are love handles and thighs. But I think there's a bigger problem to address first. And that is why each year you keep TELLING yourself but you don't. So I'd ask you to determinie whether this is an issue of:
a) Lack of motivation and accountability
b) Not knowing the right steps to take
c) Lack of self esteem - not BELEIVING you can achieve the goal and getting hit with the fear of trying incase you fail
Once you determine that I can help you a bit more.
As for exercise, see the link to the article in the post above yours. That has a home workout you can start with.
EDIT: Also about your metaboism. If you really beleive you have damaged your metabolism, then you would need to take steps to rise it very slowly. But I think starting some metabolic exercise at home that work your muscles will be a good start.
I'd love to help you. Ok there's a lot of info for me to take in there so I'll make some quick notes as I go through it:
- Eat your egg yolks! They're the best part for your goal!
- Making veg more 'interesting' - include it with other meals, and consider more stir-fry type meals. Another good one is to make lettuce wraps - Like a fajita wrap but with a big leaf of lettuce filled with other nice tasting stuff like chicken, peppers and a sab of salsa sauce.
- You could also try new vegetables that you've never had before. There's hundreds of varieties available, you might be pleasantly suprised.
- You say your main problems are love handles and thighs. But I think there's a bigger problem to address first. And that is why each year you keep TELLING yourself but you don't. So I'd ask you to determinie whether this is an issue of:
a) Lack of motivation and accountability
b) Not knowing the right steps to take
c) Lack of self esteem - not BELEIVING you can achieve the goal and getting hit with the fear of trying incase you fail
Once you determine that I can help you a bit more.
As for exercise, see the link to the article in the post above yours. That has a home workout you can start with.
EDIT: Also about your metaboism. If you really beleive you have damaged your metabolism, then you would need to take steps to rise it very slowly. But I think starting some metabolic exercise at home that work your muscles will be a good start.
Thanks a bunch for replying
In response to your question on the real reason I have not done what I keep telling myself to do:
- I believe it is a combination of lack of accountability and motivation and also I have a tendancy to eat when I am upset or when I am bored. (emotional eater)
- I become motivated for a week or two with my workouts then after a couple weeks I say "I've been doing so well I'm going to go out for dinner with my friends and have a cheat day" which is always the beginning of the end to my new healthy lifestyle
But since I have started eating small portions every 3 hours I never feel hungry or the need to eat when I'm bored or having a bad day because my body is being constantly nourished, unlike before when I would go a whole day without a morcel of food then binge on one big meal.
So I guess my main issue is staying motivated and accountable and keeping focused on the end result!
Thanks so much for your help, I am going to checkout the workout you recomended as well!
(Sorry, I know I am throwing a lot of information at you at once, hopefully you can sift through and understand what i am trying to get at!)
Brittany
In response to your question on the real reason I have not done what I keep telling myself to do:
- I believe it is a combination of lack of accountability and motivation and also I have a tendancy to eat when I am upset or when I am bored. (emotional eater)
- I become motivated for a week or two with my workouts then after a couple weeks I say "I've been doing so well I'm going to go out for dinner with my friends and have a cheat day" which is always the beginning of the end to my new healthy lifestyle
But since I have started eating small portions every 3 hours I never feel hungry or the need to eat when I'm bored or having a bad day because my body is being constantly nourished, unlike before when I would go a whole day without a morcel of food then binge on one big meal.
So I guess my main issue is staying motivated and accountable and keeping focused on the end result!
Thanks so much for your help, I am going to checkout the workout you recomended as well!
(Sorry, I know I am throwing a lot of information at you at once, hopefully you can sift through and understand what i am trying to get at!)
Brittany
Justin D
New member
Ok that all makes a lot of sense.
Im glad you seem to have the eating habits better sorted, as that's often the hardest part after the mindset.
What I would say is to not put so much pressure on the end goal. It IS important, don't get me wong, but if at this point you're not sure you'll be able to pull it off then you'll put too much pressure on yourself and give in too soon.
So here's a little exercise you could try:
Set some BEHAVIOUR goals.
These are simple, small, not-too-quantifiable things you will do on a short term basis.
For example, list 5 behaviours that will lead you toward the end goal.
1. 3 - 5 workouts per week
2. Eating small meals throughout the day
3. Drinking water
etc (Note -try to make them all positive-based goals, that are focused on what you CAN or SHOULD do. Make sure they are not focused on things you CANNOT have or SHOULDN'T do - if you get me? Always thinking about the things you cant have or shouldnt be doing can put you into the mindset of remembering the 'easy way out' which is to stay as you are and go back to no exercise and poor diet habits)
Now, we make tiny little behaviour goals, which you can write down and stick up somewhere like your bedroom door so you are reminded of them each morning.
Such as :
1: I will workout for 45 minutes today. And twice more this week.
2. I will eat 6 portions of vegetables today (where, when, how at this point DOESNT MATTER - just get used to '6 portions of veg' being part of your daily routine so it become 'normal' behaviour for you)
3. I will fill up a litre-sized bottle of water each morning and have drunk it by the time I go to bed.
Thats it, just small goals that when you look at them seem very reasonable and easy to achieve.
After a short time, when these become part of your normal routine, the overall, bigger outcome goal (losing X weight, becoming X dress size etc) starts to take care of itself.
Its because of this model that I don't emphasise counting calories, because its too focused on consequences, not on cause. Its far easier to aim to eat 10 servings of fresh, natural, foods each day than it is to estimate a specific number of calories.
Take care of quality, and quantity sorts itself out.
I hope this helps you Britanny. Never be hesitant to ask any question or for help at any time
Im glad you seem to have the eating habits better sorted, as that's often the hardest part after the mindset.
What I would say is to not put so much pressure on the end goal. It IS important, don't get me wong, but if at this point you're not sure you'll be able to pull it off then you'll put too much pressure on yourself and give in too soon.
So here's a little exercise you could try:
Set some BEHAVIOUR goals.
These are simple, small, not-too-quantifiable things you will do on a short term basis.
For example, list 5 behaviours that will lead you toward the end goal.
1. 3 - 5 workouts per week
2. Eating small meals throughout the day
3. Drinking water
etc (Note -try to make them all positive-based goals, that are focused on what you CAN or SHOULD do. Make sure they are not focused on things you CANNOT have or SHOULDN'T do - if you get me? Always thinking about the things you cant have or shouldnt be doing can put you into the mindset of remembering the 'easy way out' which is to stay as you are and go back to no exercise and poor diet habits)
Now, we make tiny little behaviour goals, which you can write down and stick up somewhere like your bedroom door so you are reminded of them each morning.
Such as :
1: I will workout for 45 minutes today. And twice more this week.
2. I will eat 6 portions of vegetables today (where, when, how at this point DOESNT MATTER - just get used to '6 portions of veg' being part of your daily routine so it become 'normal' behaviour for you)
3. I will fill up a litre-sized bottle of water each morning and have drunk it by the time I go to bed.
Thats it, just small goals that when you look at them seem very reasonable and easy to achieve.
After a short time, when these become part of your normal routine, the overall, bigger outcome goal (losing X weight, becoming X dress size etc) starts to take care of itself.
Its because of this model that I don't emphasise counting calories, because its too focused on consequences, not on cause. Its far easier to aim to eat 10 servings of fresh, natural, foods each day than it is to estimate a specific number of calories.
Take care of quality, and quantity sorts itself out.
I hope this helps you Britanny. Never be hesitant to ask any question or for help at any time
T
Tink
Guest
Justin - why do you say to eat the egg yokes? ! also what is the healthiest butter to have for instance for making stuff like scrambled eggs? Thanks! 
Brittany - I can so relate to whatt you have said being comfortable for summer...I am trying to use summer as my motivation..because it will be here before we know it, and i love summer, but hate not being able to wear what I want.
Brittany - I can so relate to whatt you have said being comfortable for summer...I am trying to use summer as my motivation..because it will be here before we know it, and i love summer, but hate not being able to wear what I want.
Justin D
New member
The egg yolk contains all the healthy fat and good cholesterol - used to boost metabolic rate, regulate hormones properly in your body, reduce inflammation and a loado f other beneficial stuff.
The only reason people advise against it is becuase they beleive the cholesterol in egg yolk is bad for you, which is untrue. It contains HDl which is the beneficial type that actually helps lower LDL (bad) cholesterol levels.
As for butter, the more natural the better. You'll see from the ingredients list how pure it is. If theres a lot of stuff added then its not the best choice.
The only reason people advise against it is becuase they beleive the cholesterol in egg yolk is bad for you, which is untrue. It contains HDl which is the beneficial type that actually helps lower LDL (bad) cholesterol levels.
As for butter, the more natural the better. You'll see from the ingredients list how pure it is. If theres a lot of stuff added then its not the best choice.
T
Tink
Guest
wow about the eggs, I really like eggs, but avoided them because I always thought they were bad. Now i may have them again!
Justin D
New member
Yeah, hes a link to Chris Mohr's site (he's one of the leading weight loss and nutrition coaches in the industry, a very reputable source)
http://www.mohrresults.com/mohr-results-weight-loss-2/are-whole-eggs-or-egg-whites-better-for-you/
This should clear up yet another myth that stops people making progress!
http://www.mohrresults.com/mohr-results-weight-loss-2/are-whole-eggs-or-egg-whites-better-for-you/
This should clear up yet another myth that stops people making progress!
Justin D
New member
Hey Leezay, I have to say I think San's right, its generrally not to use 'txt speak' on fourms, just makes it a little hard to read!
Anyway, um.. it's hard to give you exact advice, as I don't know the situation with your relatives.
Is there a reason why you can't eat good foods when you're there? Surely they'll have healthy options, fruits, vegetables, eggs and meats at least?
Otherwise, you could...
a) Be honest with your family, tell them you are making better food choices and politley ask if they'd respect your decision and perhaps they'll prepare some healthier meals,
b) Take some back-up snacks with you. Some nuts, seeds, fruits or chopped veg (like baby carrots for example). Something you can eat in small handfuls throughout the day to keep your good nutrient intake up.
c) Im sure at the very worst you could make some simple choices to eat when you're there, such as
Breakfast - Poached, boiled eggs, slice of brown toast, or some porride oats
Lunch - Any salad with tuna, or a a soft boiled egg, 1-2 pieces of fruit
Dinner - Meat, chicken or fish dish, with vegetables / veg stir fry
Another piece of fruit, fruit cocktail or yoghurt
That's a very simple plan and if this is too hard to do at your relative's house then they need to really think about their shopping list!!
Hope this helps
Anyway, um.. it's hard to give you exact advice, as I don't know the situation with your relatives.
Is there a reason why you can't eat good foods when you're there? Surely they'll have healthy options, fruits, vegetables, eggs and meats at least?
Otherwise, you could...
a) Be honest with your family, tell them you are making better food choices and politley ask if they'd respect your decision and perhaps they'll prepare some healthier meals,
b) Take some back-up snacks with you. Some nuts, seeds, fruits or chopped veg (like baby carrots for example). Something you can eat in small handfuls throughout the day to keep your good nutrient intake up.
c) Im sure at the very worst you could make some simple choices to eat when you're there, such as
Breakfast - Poached, boiled eggs, slice of brown toast, or some porride oats
Lunch - Any salad with tuna, or a a soft boiled egg, 1-2 pieces of fruit
Dinner - Meat, chicken or fish dish, with vegetables / veg stir fry
Another piece of fruit, fruit cocktail or yoghurt
That's a very simple plan and if this is too hard to do at your relative's house then they need to really think about their shopping list!!
Hope this helps
hii Justin ...first of all really sorry about the language ,i am really use to it but i will try n change my way........................Thank you again for your advice i will try to follow this simple plan n i have to tell u that u made my weight loss journey really simple for me..
Tik
New member
This is an amazingly informative thread!
I have a quick question.
Talking to several people I get different opinions on this- when trying to lose weight through a reduced calorie and increased exercise regime, is it normal to be hungry? And if so, do you ignore it or eat?
I have had people tell me that 'of course you'll be hungry, that's the point', but had others tell me that the hunger is your metabolism kicking in and you should eat something.
I know the first thing is to distinguish between actual hunger and 'boredom' hunger...but I find that in the evening around 8-9pm I get extremely hungry. I don't eat because I've been told eating late at night will pack on the pounds, and that I am just hungry because I am dieting.
What are your thoughts?
I have a quick question.
Talking to several people I get different opinions on this- when trying to lose weight through a reduced calorie and increased exercise regime, is it normal to be hungry? And if so, do you ignore it or eat?
I have had people tell me that 'of course you'll be hungry, that's the point', but had others tell me that the hunger is your metabolism kicking in and you should eat something.
I know the first thing is to distinguish between actual hunger and 'boredom' hunger...but I find that in the evening around 8-9pm I get extremely hungry. I don't eat because I've been told eating late at night will pack on the pounds, and that I am just hungry because I am dieting.
What are your thoughts?
Justin D
New member
Hunger may be a normal effect of starting an exercise regime because it will cause a rise in metabolic rate and your body demands more nutrients to repair the body.
However - and this will vary between other coaches - I havev my clients eat whenver they are hungry, no matter what time of day it is.
The 'don't eat after 5pm' rule is very relative and should not be taken at face value.
Its vital that you have a pre- and post-workout meal, therefore if you finish work at 6pm and exercse at 7 then you'd better be eating at 8 - 8.30.
You shouldn't go to bed on an emply stomach, and I don't think anyone should have to be hungry (therefore miserable) and a weight loss program. If you are hungry, eat. Its just about making the right choice of food.
As for physiological 'hunger' and pschological 'appetite', if the hunger is real then there must be a reason for it,
Are you exercising soon before 8 - 9pm?
When is the last meal you have before that time?
What does that meal consist of?
These are things I'd need to know to give you an informed bit of advice
However - and this will vary between other coaches - I havev my clients eat whenver they are hungry, no matter what time of day it is.
The 'don't eat after 5pm' rule is very relative and should not be taken at face value.
Its vital that you have a pre- and post-workout meal, therefore if you finish work at 6pm and exercse at 7 then you'd better be eating at 8 - 8.30.
You shouldn't go to bed on an emply stomach, and I don't think anyone should have to be hungry (therefore miserable) and a weight loss program. If you are hungry, eat. Its just about making the right choice of food.
As for physiological 'hunger' and pschological 'appetite', if the hunger is real then there must be a reason for it,
Are you exercising soon before 8 - 9pm?
When is the last meal you have before that time?
What does that meal consist of?
These are things I'd need to know to give you an informed bit of advice
Tik
New member
Hi,
Thanks for the quick reply.
I notice my hunger mostly on nights when I work out in the morning.
If I exercise in the evening, I find my post workout protein in take normally eliminates my hunger.
The past 3 weeks I have been trying very hard to sustain a constant food regime with substantial water intake.
8:30-10:I have breakfast (this is probably the most difficult meal for me as this is the most hectic time of day for me, but I try to have a strong carb intake and protein to take me to my midmorning snack)
~11: I have a light snack (cheese and some veggies)
12-1:30: I have lunch which I try to have a salad paired with a sandwich (turkey on rye is my go to) or dinner from the night before
3: I have another snack, normally fruit or yogurt and granola
5-6:30: I have dinner with is normally a veggie plate, cold turkey/chicken breast, and some serving of carbs (i.e., ww toast, sm serving of ww pasta...)
And then by 8 I am starving! And it's often a craving for carbs! I try not to give in, but if I do, I'll make myself some air popped popcorn, or have yogurt and granola. I just feel that I am eating way too much and yet still hungry. And I often find I am trying to feed/stuff myself with food before 3pm (when I am not hungry) to meet a good balanced diet, and then straving in the evening. I guess I am very conscious of not wanting to eat too much to counter my weight loss, but then feel like this process can be quite awful because I go to be hungry a lot.
Also, have you heard of "Clif Bars"?
If I am too busy in the morning to sit down and have a breakfast, I will have one of these (especially if I am on my way to an early morning workout)...and I will often have them as a snack in the afternoon if I know I am going to the gym after work. I find they fill me up and do give me energy, but I am worried that I am actually making a poor choice in eating them.
And my last question!
On another thread you mentioned exercises to do to strengthen yourself for soccer and preventing injuries. Are there exercises I can build into my circut workouts that will help protect my knees from my soccer? I already find I have to limit my squats/lunges during my workouts a couple days after I play soccer, and on really bad day I have to cut out cardio. Should I be jumping into lunges and squats to build up strength in my knees? I am too young to be falling apart!
Thanks for the quick reply.
I notice my hunger mostly on nights when I work out in the morning.
If I exercise in the evening, I find my post workout protein in take normally eliminates my hunger.
The past 3 weeks I have been trying very hard to sustain a constant food regime with substantial water intake.
8:30-10:I have breakfast (this is probably the most difficult meal for me as this is the most hectic time of day for me, but I try to have a strong carb intake and protein to take me to my midmorning snack)
~11: I have a light snack (cheese and some veggies)
12-1:30: I have lunch which I try to have a salad paired with a sandwich (turkey on rye is my go to) or dinner from the night before
3: I have another snack, normally fruit or yogurt and granola
5-6:30: I have dinner with is normally a veggie plate, cold turkey/chicken breast, and some serving of carbs (i.e., ww toast, sm serving of ww pasta...)
And then by 8 I am starving! And it's often a craving for carbs! I try not to give in, but if I do, I'll make myself some air popped popcorn, or have yogurt and granola. I just feel that I am eating way too much and yet still hungry. And I often find I am trying to feed/stuff myself with food before 3pm (when I am not hungry) to meet a good balanced diet, and then straving in the evening. I guess I am very conscious of not wanting to eat too much to counter my weight loss, but then feel like this process can be quite awful because I go to be hungry a lot.
Also, have you heard of "Clif Bars"?
If I am too busy in the morning to sit down and have a breakfast, I will have one of these (especially if I am on my way to an early morning workout)...and I will often have them as a snack in the afternoon if I know I am going to the gym after work. I find they fill me up and do give me energy, but I am worried that I am actually making a poor choice in eating them.
And my last question!
On another thread you mentioned exercises to do to strengthen yourself for soccer and preventing injuries. Are there exercises I can build into my circut workouts that will help protect my knees from my soccer? I already find I have to limit my squats/lunges during my workouts a couple days after I play soccer, and on really bad day I have to cut out cardio. Should I be jumping into lunges and squats to build up strength in my knees? I am too young to be falling apart!
Justin D
New member
Tik,
If playing a sport such as soccer, strengthning exercises are even more important for women than men. Women tend to have a lot higher probability of sustaining ACL injuries.
The two most important things are to strengthen your glutes, and start a single-leg strength progression.
So, a glute exercise progression would be:
Week 1: Bird Dog
Week 2: Glute Raises
Week 3: Glute Raises with feet elevated on a step
Week 4: Single-Leg Glute Raise
Week 5: Single-leg Deadlift
Week 6: Single Leg Deadlift with heavier dumbbell
etc.
For the knees,
Week 1: Split Squats (static lunge with no impact) and Side (lateral) Squats
Week 2: Split Squat with back foot elevated on step
Week 3: Reverse Lunge
Week 4: Forward Luge and Side Lunge
Week 5: Walking Lunges
Just pepper these exercise into your routine in this order over the weeks and you'll seee a good increase in mobility, strength and stability, which will help prevent injury.
Back to the food..
The immediate thing that jumps out to me is that you may be hungry after your last meal because of the WW carbs. Whats the sugar content of those in relation to the fibre?
A better way of curbing hunger is to get your carb source from beans and legumes. These have super high fibre which will keep you full for hours so you can go to sleep without hunger.
If playing a sport such as soccer, strengthning exercises are even more important for women than men. Women tend to have a lot higher probability of sustaining ACL injuries.
The two most important things are to strengthen your glutes, and start a single-leg strength progression.
So, a glute exercise progression would be:
Week 1: Bird Dog
Week 2: Glute Raises
Week 3: Glute Raises with feet elevated on a step
Week 4: Single-Leg Glute Raise
Week 5: Single-leg Deadlift
Week 6: Single Leg Deadlift with heavier dumbbell
etc.
For the knees,
Week 1: Split Squats (static lunge with no impact) and Side (lateral) Squats
Week 2: Split Squat with back foot elevated on step
Week 3: Reverse Lunge
Week 4: Forward Luge and Side Lunge
Week 5: Walking Lunges
Just pepper these exercise into your routine in this order over the weeks and you'll seee a good increase in mobility, strength and stability, which will help prevent injury.
Back to the food..
The immediate thing that jumps out to me is that you may be hungry after your last meal because of the WW carbs. Whats the sugar content of those in relation to the fibre?
A better way of curbing hunger is to get your carb source from beans and legumes. These have super high fibre which will keep you full for hours so you can go to sleep without hunger.
Hi Justin,
im on a routine, where I can eat anything I want as long as it has few carbs, now at the moment im 260 and started at 275. its beemn two weeks and loat 15lb. I wanted to get ver lean, im 5"11 and a waist size of 40 . is it good to start on natural weight while starting to take protein shake with it.
thanks
zak
im on a routine, where I can eat anything I want as long as it has few carbs, now at the moment im 260 and started at 275. its beemn two weeks and loat 15lb. I wanted to get ver lean, im 5"11 and a waist size of 40 . is it good to start on natural weight while starting to take protein shake with it.
thanks
zak