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@phonix just do whatever u want. don't micromanage everything

(i have half a litre daily, toned would be fine if it was 100-200ml)

@fullofglory Amul Sagar Skimmed milk. I'm trying to reduce my saturated fat intake. I add fats in form of peanut butter and nuts.

@grezia For the first two, get bloodtests done before using them. Since you have, it's fine to take em. D3 every week/2 weeks, and B12 daily. Though try taking B12 via dairy before supplements. Sadly, D3 is hard to get from food. Also are you vegetarian? Then I'm almost sure you're deficient in...

https://preview.redd.it/e4p8xnilknkc1.jpeg?width=1080&format=pjpg&auto=webp&s=63f9208fa89307297ec46c429d1520ab382c5b43

@coffeeandprayer https://preview.redd.it/ebqbi1gjknkc1.jpeg?width=1080&format=pjpg&auto=webp&s=028990c1822ce30b48af3a9592451b165581e007 ate healthy for one day, you don't need supplements ideally

@justneverendingproblems21 ‼️‼️‼️ If you are not lactose intolerant and can afford, whey all the way. Also it's daunting yes but it's still the lower end 💀. 0.7-0.8g/lb is the most optimal apparently and is recommended as minimum, I'm a 80kg guy and I have to try for 150g, without any whey...

@johnyork https://preview.redd.it/x0mchabf24mc1.jpeg?width=1883&format=pjpg&auto=webp&s=bbdccabd1cfca5fc9f09826c943aa070cc235a98 choose any 2 for each muscle based on machine/equipment availability and comfort (keep that maso bs out thay muh comfort doesn't matter it should hurt). train each...

@johnyork bro you don't need to do all the bench variations 😭 just junk volume. Better to do incline, and pec dec. for lower chest, cable flyes if you feel like. back lat pulldown is retarded. normal is better than anything and enough. i haven't read rhe other stuff, but i saw these at first...

@justneverendingproblems21 Honestly, after strength training is optimal, but mostly, just go outside, take stairs and all. Don't set days and all. Your first priority for cardio should be increasing it outside the gym. Once you feel you're maxxing that out, hit the treadmill. About days, they...

@travisr I agree, saw her TDEE and it's pretty close to 1500 for being sedentary. I would not suggest going below 1500 so cardio is the only thing to suggest here for better results.

@justneverendingproblems21 Yeah 1g/kg is low. Atleast 1.6g/kg of protein. Also, very hard to predict whether you're under eating w/o knowing height, weight and lifestyle.

@lejla junk volume, some bad exercises, not working each muscle 2x a week, etc.

@justneverendingproblems21 The best way to track progress is the weighing machine sadly, but other metrics like your physique and your strength are also great options! Inches are fine but with all the protein and calories and all the numbers we do, I just can't be bothered to do any more numbers 😂

@longlivethechrist Hmm, it's always hard for short people, and I assume you're a woman. I have no concrete ideas about how it works for women (w regard to hormonal changes n all) so I won't comment, and I am not sure of any good nutritionists as well. However, I can atleast suggest doing more...

@longlivethechrist Have you counted calories?

@justneverendingproblems21 May I ask where are you getting your body fat% numbers from?

@tparkinson012 yes?

@sonriserecords amway is a scam.