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@xfit12 The most useful advice I can give you for overall health is to stop focusing on protein intake, the ranges we typically see flying around the internet are either in-vitro tests with muscle cells from twenty years ago or directly pulled out of strength athletes that work out twice a day...

@xfit12 Sorry for the late response, the thread took some time to kick in and I'm trying to answer between workouts. OMRON BF 511). I have to do some assumptions to answer without the data I need for this, I'll guess your diet is as clean as it can be if you've even gone down to 78kg with your...

@isthisreal Sorry for the late answer, came back from work a while ago and am working through the messages. I'll go out of the lane for a seconds to point out that the most important part of a successful hypertrophy protocol to gain muscle is caloric intake, no macronutrient ratio, by a huge...

@js2911 Sorry for the late response, I'm answering during my break right now. Shin splints are cured as most inflammations of the muscles and fascia are, heat, rest and anti-inflammatory drugs. That is assuming that you aren't injurying yourself on your day to day, or they can be extended...

@slds Careful with exercises on unbalanced surfaces during injuries as they require stabilization which is comprised of two factors: nerve firing rate (which unbalance helps) and muscle strength (the lack of which can cause injuries on unbalanced surfaces). Most of what I've read about training...

@johnab Sorry for the late response, just came back from work and am catching up with everyone. I'd say it definitely depends where you are from, and even your personality. My country's regulations for my profession range from poor to non-existant so we're forced to either work free-lance or...

@in_his_glory Eight weeks of immobilization is definitely too much for a proper recovery. Obviously without your full diagnosis and doing a field test myself I can't be as accurate as it's needed to properly recover from an injury, but I can give you some tips and point you on the general...

@dawn16 Hahahaha, surprisingly enough, not as many while doing PT sessions. And whoever survives me for a couple of months finishes transitioning towards plant-based diets. My clients tend to have severe health problems and understand that I try to back everything I do with science, which I...

@letters2words Just a small final note: the key for body composition changes is total caloric intake. It really does not mater at which point or even if you do intermittent fasting as long as it does not affect your workouts. These fasting protocols work because people have unhealthier diets...

@letters2words This one requires quite the explanation, I'll simplify it as much as possible and point you to in-depth explanations later. To start with the basics, what's your objective here? I'll assume you already know the benefits of intermittent fasting and that's why you chose to start...

I am a personal trainer with a Sport Sciences degree who became a vegan during its course. Had many jobs on the field but am currently working as freelance while enrolling on a masters in Health and Nutrition. Plant-based diets as a complement to scientific-based PA protocols has helped me...

@illustratus Menus have to be adjusted to your lifestyle. Following a whole-foods plant-based diet it's really hard not to lose weight eating anything that fits those parameters. If a vegan isn't losing weight it's simply because they're eating too much processed food. I wouldn't even try to...

@christ_our_lord Are you on a caloric surplus or a normocaloric diet? If you can get enough calories out of it, the healthiest sources are cereals (bread, rice, quinoa) and beans. But they're too high in fiber and water for some people to eat enough, so a bit more processed foods such as hummus...

@dawn16 I'm European, sadly we don't have Walmart here.

@dawn16 Yes, as an ergogenic aid, synced with your strength mesocycles. Creatine improves CPr storage on any diet and it's synthethized in a lab. Any creatin monohydrate powder from a reputable brand is good enough (they change from country to country). Most of them are the same, as they're all...

@morgandeb Whoops, I missed this one! My day was fine, thank you. What about yours?

@authorrobsigmon Terms such as defense industry, defense spending and budget are clear examples of orwellian political speak. A system of lobbies that allows the perpetuation of inhuman practices such as country invasions and development of weapons of mass destruction should simply not be...

@crossdrivenwriter I need more information on your current workout routine to help training-wise. But as a disclaimer: the most important factor that keeps us vegans from gaining mass tends to be caloric intake. Our diets are rich in fiber and water, making them healthier but less efficient for...

@emilypryzgoda Lower strength and slower recovery with a healthy diet is almost always due to a caloric deficit. Plant-based diets are high in fiber and water content, making them less caloric (which promotes health in the general population, but can make it problematic to eat sufficient...

@gabrielleb Macros depend on the objective of the diet. But overall, they're irrelevant compared to the source where you get the macros. Quality food comes first. As a general guideline, anything between 40-60% carbs, 15-30% fats and 10-25% protein is ok.