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You can use my fitness pal or super tracker, it's us government official

This is some great progress, we're all proud of you :) Must have been difficult but hard work pays off

Try to find a calculator that will count for you how much calories a day you need with that amount of exercise that you're getting, it seems to me that you might be eating too little. But count it and you will know, there might be a calculator in one of the sticky threads

If you want to lose fat while maintaining your muscle mass, you need to remember to take the whole process slow. You can't put yourself on a big caloric deficit or your body might burn muscle instead of fat. Don't get frustrated if you're not progressing fast because that is a healthy way to do...

You're generally right but I don't think we have to deny ourselves everything unhealthy. Having a cheat day when you devour everything in sight is crazy but I don't think you should treat an occasional piece of cake like heroine. you just have to be moderate in everything. You might reach a...

I watched an online university course on proper nutrition and on how bad nutrition leads to many diseases. And well, knowing how shitty thingsI are were, I just couldn't continue down that path. Later on I picked up some nutrition books and generally I'm trying to broaden my knowledge on the...

Low nothing is good, I think, while you should lower you general calorie income, when it comes to macronutrients you should go for natural balance, maybe even lower carbs instead of fats. It's all about the quality of fats, too, if you eat them in form of fast foods, well, do lower that. With...

There is no pill that will magically make you slim and handsome... unfortunately! There are many supplements on the market but I don't think any of them has actually been proven to work. The only thing that will make you shed that fat is a major lifestyle change (or many minor changes applied...

What I am going to say is that eggs are hell of a flexible product! You can prepare them just about any way you like and make them have a whole range of different tastes. http://www.mensfitness.com/nutrition/what-to-eat/protein-power-8-ways-to-eat-eggs Here you have a sample list of ways of...

Hey guys! This is just a short article that I wrote - everyone looks for a perfect diet and most people, even if they limit carbs, still eat - what? - bread. And about bread... A tiny quiz I won?t keep you busy? Just ask yourself those two short questions! Where do you buy your bread? a)local...

That's awesome. But instead of motivating me makes me feel like she's a superhero for sure and I wouldn't be able to achieve that because... no!

He probably wants to impress girls with the look he's trying to achieve. Ask him what he's going to do with those girls when the magic potion makes him impotent. Maybe suggest buying a 2in1 pack with Viagra included :) Maybe ask him to start off naturally and promise you'll buy him the stuff you...

Everyone here trying to build muscle and mass I think, I'll probably come off as the weird one. I'm more of a "lose some weight" gal without many muscly aspirations. I usually ear around... 3oz? It's not a sacrifice really, I eat some for dinner and that's it. I'm a picky eater, I'm happy with a...

I don't really have a cheat day fixed, I prefer to just go with my life. If I have a party planned (and I don't really go that often), I get some unhealthy food there because it's an occasion, I don't fast whole night and then eat sad and alone on a specific day of the week. :) I also prefer to...

That is pretty amazing. I'd like to see my father change like that! Well, he doesn't have to get all ripped, but just lose the belly... I sent him your pics, maybe it will motivate him to get off the couch.

I would say 20 or even more... he looks like this average guys that doesn't care too much about what he eats, but doesn't let himself get fat. Oh, now I saw the answer. Well, he's not fat but he doesn't seem to have a lot of muscle mass either, he looks like a softie!

It's also important to focus on snacks, I think. You want to eat a lot of calories but you don't want to get unhealthy so instead of eating chips or candy, you should, for example, eat a lot of nuts. There are tens of kinds of those and every one of them a)has a lot of calories and b)supplies...

Hello :) I'm a young girl from Poland interested in fitness and nutrition, an avid reader of books and articles on the subject. I'm not much of a bodybuilder myself as in I'm not planning to get ripped, but I do like to get some exercise. I play soccer for a local team and focus on building up...