ROFL

b00m.

I'd love for both of them to do more cardio.

5x a day sounds about right

That dude's got bitch tits and a spare tire

shh, lewdog can hear you ya know

It is a X-fit gym. Give them time, they will be ripped and on oxy-codone treating their back and knee injuries.

Whats wrong with butter on it? (curious as I've been loading my homemade mashed sweet potato's with grassfed butter).

If it fits into your macros it is fine. Just quickly adds a lot of calories.

Well, first there's the matter of calories. Second, ingestion of fat around the workout isn't ideal. Obviously you need fats, but they're best ingested at other times. I mean, it's not a deal breaker or anything, corn on the cob already isn't ideal post-workout because of the fiber content. Lots of fiber and fats slows absorption of the nutrients. And while it's true that the anabolic window is quite large (2 days or so), if you're exercising daily, you're going to want to keep that post workout meal as fat free as possible to maximize muscle uptake of protein and carb. Again, that's not saying that just concentrating on your overall macros isn't more important, because it is, but when you're really trying to find-tune things, quick carbs like potatoes go best in a fat free state, especially when paired with lean proteins.

Thank you sir, great explanation! I used to drink a shake with dextrose back in the day.. but have read so much stuff lately that says that it is mostly bro-science and its more important to focus on overall nutrition. I have so much london broil in my freezer.. been pretty much having it with every meal. Steak and eggs, steak and sweet potato fries, steak and mashed.. I just dont get tired of it.

That sounds awesome. I have a bunch of Elk in the freezer but no time to fix any of it.

The new "dad bod" craze. Thoughts?

Hmmm... might need some help with that page. I've entered age (45), weight (205lb), height (71") ok. Not sure about the "modifiers", though.

"Activity multiplier" for someone who works out 4 times a week = "moderately active"- correct?

"Calorie split" for someone looking to cut fat = "cut +10%/-30%"- correct?

With that information, this thing seems to think I have a lean body mass of just 137lbs (sounds way low) and a bodyfat of 33.15% (sounds way high). What am I doing wrong?

Oh, and any advice on turning recommended macros into an actual diet?