i wouldnt boil the vegetables as it can degrade their nutrients to an extent.
also juicing is extremely expensive and time consuming so i dont juice anymore
there are alot of good recipes that do taste fantastic contrary to popular belief

id like to be 90 kg sub10 bodyfat% at one point, thatd be pretty nice

Squatting 3 plate and deadlifting 4 plate this year

I DONT TRUST ANYTHING YOU TYPE PANKEYMAN

Pretty impressive lead.

I exclusively boulder now but I'm hoping to send my first v8 since five years ago this season. How long have you been climbing?

Trying to hit a 140kg bench before I start this year's cut. Then it is shredding timeee ^^^

Also for juicing, put the veggies or whatever straight into blender, you will get all the nutrients that way (as said above, boiling removes some of them)

My fitness goal by the end of the year is to be able masturbate without getting winded.
Wish me luck :)

just swolegoal like 20 lbs then slutcut like 10lbs. anyfood is good food when ur tryna swolegoal. get on that protein powder cuz its hard (and more expensive) to get all the protein without some hard core shakechugging.

swolegoal shred 50 lbs is gonna be cake for u just keep at it. don't cut out carbs completely, just carbcut 50 percent of whatever you eat. they give you a plate of pasta? eat half that shit like a boss. plus most of the shit u eat has carbs anyways. if ur juicing veggies, just blend em raw. blending them cooked is kinda weird.

keep up the cardio but dont skimp on the lifts. musclemass increases ur bmr and you'll burn more calories at rest. also this prompts u to chug more shakes as you want to maximize ur swolegoal and we all know protein keeps you full longer than carbs do. drink lots of water or if u are like me just drink coffee instead. put a little creamer if u know u gonna be hungry so u can stake it off. stay away from snacks. don't eat chips they're useless. fried foods are okay during swolegoal season but not if ur tryna slutcut.

my rule for dieting is just everything in moderation. i dont think cutting out anything completely is a good idea. just eat less of it unless you are completely okay with not eating it. like chips they're useless and highly addictive. beers are okay.

1RM?

im not sure about other nutrients, but there is a myth that cooking food denatures protein which decreases the amount available to you. this is false. all denaturing does is unwind tertiary and second structures of protein, which ur stomach already has to do in order for you to absorb them.

Yep :) Also you're gonna nail those goals man. Lightweight BABY!!!!

@santababy By boiling vegetables you lose some of the vitamins and minerals in the water that you use for boiling

kiler u crazy arent u still like 18?

oh okay that makes sense. is that how people make mineral water? HA jokes

also i hope u hit 104. thats impressive.

I'm gonna be 19 by April, but lifting for strength is soo fun :D It is amazing to have a goal that you have to reach you know? I could be more cut than I am atm, but I just choose to follow this path ^^ Atm bench is like 130kg on a really good day (with lots of coffee before training :D)

you could simply lose weight by calculating your maintenance calories and eating below that number. losing weight is essentially a numbers game and is based on calories in (consumed) versus calories out (expended). if you go to the this link, i've used the mifflin-st jeor formula for both my bulking and cutting cycles with good results. there are no real "junk" or "bad" foods; it's more so foods that do or do not fit your caloric needs and weight loss/gain goals (or overall health, if you get into the micronutrient aspect of nutrition). if you have the disposable funds and time, juicing is obviously great for a multitude of reasons.

also i'm currently cutting (caloric deficit; about .5lb-1lb/week) and running PHAT again (a bit modified, though). no vices or cheat foods because i count calories/macros and make it all fit.

if you need help with any of this, feel free to add me.

Hopefully hit 1pl8 bench, 2pl8+ DL, 2pl8 squat by summer or so, not so far off now. Would be nice to add half that on again to each by the end of the year.

currently benching 185lbs and squatting 315lbs! goal is just to get as strong as possible before next football season

I just switched to a job where I stand 10 hours a day so I guess being able to touch my toes after work would be cool (yoga?). Also 125% bodyweight bench.

My body type doesn't really put on muscle very well, but I'm 6 foot and weigh 155 with <12% body fat.

I run for 2 hours ever day, but I'm still not very strong, I don't do nearly as much strength training compared to my endurance and cardio workouts.

main goal is to run a 4:30 mile, still have to drop more than 20 seconds.

My upper body is way weaker than my lower body, I can never really bench that much (135 for 3x10 reps).
I deadlift like 2.5 times that though, and squat double.

I pretty much just run every day and lift every other day, I never changed my diet, I always ate pretty well.

You could try to start benching for fewer reps, like sets of 8 or something (or maybe 3-5 reps if you want strength). 30 reps for 135 bench is more of an endurance test :)

yeah I do 3 sets of 10

sorry if that wasnt clear, but your point does still stand, thanks.

Oh sorry, that completely went by me ^^ And yeah, if you feel like improving your strength, try to do sets of lower reps (while keeping the volume (reps x sets) high).

currently trying to put on muscle mass and strength and have been going to the gym almost everyday routinely since December and I suppose it's been a slow but working process as I've gone from about 120 lbs > 131 lbs as of today.

goals I'm trying to maintain currently is to eat at least 3000 calories a day (not junk food) and to continue to just hit the gym regularly.

future goals for me is to have a 4% - 6% body fat AFTER I'm satisfied with my gains (visually and aesthetically).

motivation for me to go to the gym is simply just to be bigger and stronger, and to look good when I'm in my prime years.

If you run for 2 hours a day as well as doing lifts then my guess would be that 1. the running is impacting muscle recovery time on what would normally be rest days for someone that lifts but doesn't run very often and 2. 2 hour runs every day is a shitload of calories burned, to build the muscle you'd have to make sure your diet reflected that.

4-6% bodyfat is bodybuilder level right as they go in for a competition and it's regarded as being an unhealthily low body fat level to maintain at. 10-12% is probably more reasonable, maybe down to 8 or 9.

duuuuuuude, rock climbing.......

My goals for 2015

do a 1 arm pull-up
lead redpoint 5.13c indoors and outdoors
boulder v9 indoors and outdoors
break 7.95 sec on 15 meter speed wall
qualify for the US youth team again
make it to semis in arco, italy at the youth world championship

i could barely bench 125lbs the beginning of my senior year of high school. I was putting up 325 by the end of college.

shoot high

also body fat goes away with time and diet, not so much exercising. If you're not eating well you wont see results in your waist size. You will see improvements in your overall fitness and stamina and weightlifting but if youre eating like shit, you'll feel like shit, and your stomach will be shit.

body fat comp isnt a good indicator of much. once you get into a rhythm youll notice the fat you had disappearing and turning into useful muscle tissue and you'll be sweating less and less.

aiming for numbers isn't the way to go, aim for a lifestyle.

no excuses.

I've been climbing for about 4 or 5 years, but I've honestly never focused on my strength or endurance. I've mostly just done multi-pitch trad, sticking around 5.8-5.10+. The most difficult routes I've done so far have all been hard because they were scary as shit and super run out (free-soloed once, but probably won't ever do that again lol).

Our winter has been so shitty I've basically had no choice but to just gym climb, so that's what I've been focusing on the last 3 months or so. I've redpointed up to 5.12b (both indoors and outdoors), and I got my first V6 yesterday, so I'm hoping I hit those goals I set in the next month. If I'm looking at 2015, I'm hoping to get on a 5.13, and shoot for V8/9.

You don't have to wait to lose all your fat before building muscle. It's a myth that you can't gain muscle mass while eating at a calorie deficit. (Even some personal trainers still believe this, which is actually shocking to me) My advice would be to simply go on a 300 deficit, but increase your intake of lean proteins. (Eat nothing but chicken breast until you want to shoot yourself in the head) Don't wait to start building muscle, cuz even if you have a low body fat percentage, if you don't have any muscle mass you gonna look flabby.

That isn't a good goal for body fat. I'd say for the average guy the lowest you should be aiming for is 10%. 4% is extremely unhealthy and you will feel very sick if you try to maintain that. Not to mention if you go a few days at a calorie deficit you are gonna start consuming lots of muscle for energy if you only have 4% body fat.