Recent content by DocHoliday

Solid protein is more thermogenic than liquid protein. Either is fine, but solid is slightly better. :)

Your maintenance calories are 2906. The least you should eat is 1906, but only for a short time, as starvation mode will set in, and your metabolism will shut down. At that point fat will increase. Better to do a less drastic cut of maybe 700 cals to say 2206. Increase your whey protein. :)

Every three hours with meals. Quite simple really. :)

You need to read up on "Starvation Mode", because that is what happens when you go more than about 3 hours without food. Not a good thing, unless you WANT to get fat! :)

Your maintenance is 3522 cals/day. You are in starvation mode, and your metabolism has shut down. You need to start adding 100-150 cals/day until you are at least 3300, and see what happens. You might have to go all the way back to maintenance and then decrement 10% to begin losing again. :)

Your maintenance is 2870 cals/day roughly. For bulking add 300 cals/day to start - say 3170. Macros at 40/40/20. Rock on! :)

Your cals are about right, fat a little high actually (should be 76), Carbs are high, protein could be higher. Aim for 40/40/20 macros.

The reason you shouldn't do carbs late at night is because they spike insulin, which begins the fat storage and cessation of fat burning. That is NOT a state you want to be in all night as you sleep! All the experts seem to agree on this. I believe Tom addresses this quite thouroughly in his...

Use a Tanita Bodyfat scale that also measure hydration level. Do first thing in morn after taking a leak. Use spray bottle of water and spray water on each metal pad before stepping on it. Record your weight, % BF, and % water, along with the date. Very informative!

Small amounts of organic pickle relish, Salsa, or mustard work just fine!

As long as you do not already have a kidney disease, you are safe. Protein has NEVER caused a disease, however it can adversly affect an EXISTING disease! :)

You'll need to use your height, weight, and age, to figure your proper maintenance level of cals, and then take it from there.

The protein bar is probably full of sugar. Sugar stimulates appetite. Stick with the plain whey protein. Make sure your fat intake is between 15-20% of your total daily calories. Also, be sure you are eating ENOUGH calories!

At 14% BF, your maint would be 2675 cals/day. Try starting with a few hundred cals more at say 2975 cals/day, and take it from there. Macros 40/40/20 are always a good number. :)

Your maintenance will be 3051 cals/day once you are moderately active. You need weight training AND cardio. 30 mins/day 6 days/week alternating will be a great start.