God damn $400 for Defranco full package :
Who's going half's then :D
MEDIA FIRE FILE BLOCKED :(
anything from Dos Remedios??? Alwyn Cosgrove??? Joe Dowdell???
download myfitnesspal, its a free food tracker/logger and it does your TDEE for you. you'd be surprised how many calories you're chugging down daily once you start to log it.
If you've gone up, its probably your food. Weight loss is simply burning more calories than you intake. Whenever you're 500 your TDEE, over a week, that becomes a lbs of fat (if you're not working out). Body builders use the same principle to put on muscle, but they're eating clean and working hard.
Start logging your food, be conscious of what you're eating and then start to eat better. It could be portion control? You should only be eating about the size of your hand.
You don't have to quit your job, all you need is a good 30-45 mins 5 times a week of exercise. That could be walking, biking, whatever floats your boat as long as your heart rate goes up. You dont have to kill yourself. CONSISTENCY IS KEY.
Find something you enjoy doing, thats challenging and fit it into your schedual.
There's a saying though. Your fitness is 80% nutrition, 20% exercise. You can run marathons daily but if you're eating a tub of butter each hour, it won't make a dent.
LOG YOUR FOOD
so you know what's going on. download that myfitnesspal ap, its the fucking shit.
Tom Venuto even recommends it in his book, a lot of his clients use it, Tom Venuto of Burn the Fat, Feed the Muscle in the faq.
Alot of the stuff I posted he talks about it in his book. If you can go read it. I'm not sure if the free .pdf is still available (in the faq), but if you can shell out a few bucks, support the guy, buy the hardcover, or even buy it digital for your phone.
LOG YOUR FOOD. FIGURE OUT YOUR TDEE. SEE HOW MUCH OVER YOUR TDEE YOU'RE CONSUMING. ADAPT, ADJUST.
Its not "burn 500 calories a day" to lose a lbs of fat.
Its having your total calorie intake for that day being 500 below your TDEE that makes you lose fat.
You can do that two ways, control what you're eating or through exercise (subtract from your calories eaten).
Now don't over do it, don't try to eat only 500 cals a day, that's starvation and that shit's stupid. You don't want to go african children skeleton mode.
NEVER, EAT BELOW YOUR BMR!
YOUR BMR (BASAL METABOLIC RATE) IS THE CALORIES YOUR BODY NEEDS DAILY JUST TO STAY ALIVE, PUMP BLOOD, DIGEST, BRAIN FUNCTION, CELLULAR REPAIR, ETC.
YOUR BMR IS DIFF. FROM YOUR TDEE, YOUR TDEE IS YOUR BMR + DAILY ACTIVITY, AGE, ETC.
it is safe for your body to lose 1-2 lbs a week; anything more than that and your body will start to break down your muscle, get the proteins, calories, nutrients it needs from your tissue. YOUR BODY WILL EAT ITSELF?
"but what if i want to be skeleton?"
your body will do anything it can to survive, you lose muscle tissue, your metabolism goes down, you start to lose energy and boom, you go fucking cannibal and eat your neighbors cat or thier brain. starvation does not work.
FIND YOUR TDEE, FIGURE OUT HOW MUCH CALORIES YOU'RE ACTUALLY EATING DAILY... SHOOT FOR YOUR TDEE-500.
together with proper nutrition and exercise you will start to lose those lbs.
LGN365 Recipe Handbook
The Man Diet Main Manual
Forever Fat Loss Ari Whitten
The Fat Loss Bible Anthony Colpo 2012
Get Shredded By Ulisses Jr
The Specialization Success Guide Eric Cressey Greg Robins
Assess and Correct Mike Robertson Eric Cressey and Bill Hartman Vids and Pdfs?
Thank you in advance!
THANK YOU BROTHER! Your generosity is appreciated.
Can someone please re-upload Greg O' Gallagher Kinobody stuff?
Anyone has Anthony Ditillo's books:
The Development of Physical Strength and The Development of Muscular Bulk & Power.
It's the same link. Also, maybe don't include "dvdrip" on the filename, so mediafire doesn't think it's a pirated Keanu Reeves movie.
Anyone who has Eric Talmant's Progressive Powerlifting or Mike Tuchscherer's Progressive Powerlifting
requesting " functional stability training" by eric cressey
Any news on MI40x?
Thanks to everyone posting great things recently. Does anyone have Amped second DVD? Thanks