Could creatine ‘substitute’ the glycogen stored in muscles? The case is I have to be cutting long term so that I eventually get lean someday… Can you use creatine to help with fatigue and becoming idle when on low carbs? The point is I am a carb addict - it is often easier not to be near any carbs than do proper carb load when needed. I also dont have the experience to know how much carb is needed (and strictly take that much) so I keep glycogen stores ok and still maintain caloric deficite (on a weekly basis at least). 8 posts - 3 participants Read full topic ..read more

Alright, just stumbled on the Omega-Man Longjack supplement by biotest. Any have any side effects from use? Any negatives? I want to hear positives too! 20 posts - 7 participants Read full topic ..read more

Hey. I’m wondering if anyone might help me with a better suggestion of my macros or kcal intake. My daily intake is 1850 kcal, around 1100 under my maintance, witch is figured out to me roughly 2912 kcal (start weight 224lbs, 36 days ago) My currently weight is 99kg (218lbs). Height 178 cm, and 34 y old. Bf i dont know. Im running 300 mg test-e weekly, and beside that i just use 40mg dexamfetamin due to my adhd. So i have lots of energy 24/7. My macros is 120 c / 250 p / 41 f. My weekly activity is 13.5 km bike ride outdoors daily, and 8-10km walks. Depending on my schedule for today. And weig ..read more

Homemade Granola Found this recipe today and thought I would share. This is modified from the original and it turned out pretty good. I will double the M.D. next time. Whisked all the wet ingredients and added the dry individually in the order listed. I used a small convection oven, so I turned the heat down to 350 degrees. 1 large egg white 2 tsp. Olive oil 2 tsp. honey 1 scoop vanilla M.D. 2 tbsp. P.B. powder 2 tsp. ground cinnamon Dash of nutmeg 2 tsp. ground Chia seed 1 cup old fashioned oats ¼ cup walnuts chopped How to make it Preheat your oven to 375 degree ..read more

What is an up to date book on bodybuilding? I’m looking for something like The New Encyclopedia of Modern Bodybuilding but written in the last ten years. I know that I can read about all recent developments for free online but I’d like something that’s more thoroughly researched and edited than most blog posts. 2 posts - 2 participants Read full topic ..read more

Im trying to figure out what grilled chicken breast calories/protein is per 16 oz. When i google it i get everywhere from 400 to 1000 calories. Like for supper last night i weighed out 16 oz of grilled chicken, i weighed it after cooking it. I dont add oil or fats, just grilled it. Thanks 17 posts - 6 participants Read full topic ..read more

It is well known that the percentage of body fat can influence the aesthetics of the face, and usually, a healthy face is associated with a body fat percentage below <15%. For all those who are underweight, or who need to gain weight through a supplementary diet, how can those people limit the intake of too much fat, so that this does not negatively impact the aesthetics of the face? Yes, it’s true that genetics plays a role in this, but certainly, through proper nutrition and the calibration of fats in the diet, the impact can be minimized. For example, including healthy fats like olive oi ..read more

Hi TN Community, I have an issue with my diet right now that I’d like to run by you because I’ve hit a plateau, it seems, and I am not losing anymore fat despite going hard in the gym. Some Stats first: Age: 38 Weight: ~185lbs Height: 6’2 Workout: HIIT exercises for 45 min per day (boxing workout) No free weights, just body weight exercises Supposed calorie burn of 300-500 Diet (based loosely on the “get shredded diet” on here: Total of 6 scoops of Oatmeal per day (~500-600 cals) 2 large chicken breasts per day (~500-600 cals) 20ish almonds per day (~150-200 cals) Hot sauce (0 cals) Stevi ..read more

Hi New to the site here Just looking for some advice really 34yo male 15st 8 5ft 8 For months I have been feeling really lethargic, low mood etc I have a manual job and work 12hr shifts which isn’t a problem I go to work etc I have had a full blood test NHS and I have a vitamin D deficiency aswell as a fatty liver I have had a testosterone test Serum sex hormone level 14 nmol/L (18-54) outside reference range Plasma testosterone level 7.1nmol/L (8.6-29) borderline low Then I did a fasted test Plasma testosterone 11.4 nmol/L (8.6-29) Just fed up of feeling low and lethargic all the time, just h ..read more

Got started and am on day 3. Did the original v diet probably 15 years ago at this point and it was the first diet that got me started with weight loss. Stopped playing football and was a muscular 250 and it helped get me to 220 in 4 weeks and then eventually got down to 200 transitioning to John Berardis get Shredded diet. Fast forward 15 years and physically I am a shell of my former self. I’ve had shoulder issues for the better part of the past 15 years that have made it so that I can’t feel many muscles and when I work out more often then not I simply feel burning the day after in most mus ..read more