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  1. Replies
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    Made this one last night... Chicken pesto...

    Made this one last night... Chicken pesto zucchini noodles. I skipped the olive oil and just blended it with water to make it fit my macros lol

    2 cups basil
    1/4 cup olive oil
    1/4 cup toasted...
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    It is common to feel low in energy which...

    It is common to feel low in energy which therefore could make you FEEL weaker. You shouldn't really be losing strength unless you have stopped/altered your training.
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    Sounds like you want to body recomp. I would...

    Sounds like you want to body recomp. I would increase your food and clean up your overall diet i.e. limit processed foods, sugar etc. If you are training hard and eating enough, it is common for...
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    What is considered to be a healthy body fat is...

    What is considered to be a healthy body fat is different for everyone. Women naturally have a higher body fat percentage than men but saying that below 10% for women is not optimal.
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    Yep, looks like lordosis! You can improve this by...

    Yep, looks like lordosis! You can improve this by increasing your lower abdominal strength and just generally focusing on correcting your posture i.e. tilt hips under and hold core tight. Here's a...
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    It looks like you already have chest pretty well...

    It looks like you already have chest pretty well covered! But yes agree with the addition of flies :)
  7. Thread: HIIT question

    by Abby123
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    1,948

    HIIT can be very effective as long as you're...

    HIIT can be very effective as long as you're really working to your max. Try 15 seconds on 45 seconds "off". In the 15 seconds on sprint full out, then recover with a slow 45 second jog :) You should...
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    here are some body weighted ab exercises:...

    here are some body weighted ab exercises: https://blog.dukesgym.com.au/blog/workout-awesome-abs/
    I have been doing a circuit of hanging leg raises, med ball twists, crunches and then holding plank...
  9. Avoid fat loss supplements! They really aren't...

    Avoid fat loss supplements! They really aren't necessary. As you are just starting out, you'll notice great results just by cleaning up your diet and adding in some form of training. Take advantage...
  10. Thread: help

    by Abby123
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    1,632

    I wouldn't be taking any diet pills at 15 or any...

    I wouldn't be taking any diet pills at 15 or any age! Just clean up your diet- avoid processed foods, refined sugars and fast food. Drink plenty of water, eat lean meats, eggs, fish, veggies, fruit,...
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    I wouldn't cut your calories that low straight...

    I wouldn't cut your calories that low straight away. What's your current diet like? I would be more inclined to increase training intensity/frequency rather than decrease food. If you're just...
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    Increase your intake slowly, this will allow your...

    Increase your intake slowly, this will allow your appetite to adjust with the increased food. Go for calorie/nutrient dense foods as these will be easier to eat. Also track your intake and ensure you...
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    Hey :) Do you track your macronutrients? If not I...

    Hey :) Do you track your macronutrients? If not I suggest doing so. This will enable you to see how much you are taking in vs expending through training. Unless you're in a calorie deficit, you won't...
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    My favourite brand is Prana. Their protein...

    My favourite brand is Prana. Their protein powders are all vegan (made from rice and pea protein I believe). They also have a paleo range of protein powder. Prana is as natural as it gets in my...
  15. Thread: My muscle gain

    by Abby123
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    Any measurable progress is great progress :) Keep...

    Any measurable progress is great progress :) Keep at it and I'm sure you'll keep seeing changes!
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    If you are struggling to do pull ups, try doing...

    If you are struggling to do pull ups, try doing negative reps. Holding the bar, jump up, pulling your chest towards the bar, squeezing lats together. Once you reach the pull up position, slowly lower...
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    Ohh that sounds tough! I've been doing some plyo...

    Ohh that sounds tough! I've been doing some plyo style workouts lately.... I find them super effective. This is one I've been doing when I don't feel like lifting weights:

    1) Box jumps 10-15
    2)...
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    As you're just starting out, maybe try training...

    As you're just starting out, maybe try training twice a week and see how you feel. An important factor often overlooked when determining training frequency is to listen to your body. I personally...
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    Eggs are considered to be a complete source of...

    Eggs are considered to be a complete source of protein when eaten as a whole (i.e. yolk and white). This means that they contain all of the essential amino acids (these are needed for muscle...
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    Cheap carb sources- rice, potatoes, oats. Chicken...

    Cheap carb sources- rice, potatoes, oats. Chicken breast in bulk is usually cheap, as is canned tuna. Frozen veggie mixes are usually fairly inexpensive as are canned beans/legumes etc....
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    Hi :) You may not be eating enough. When we under...

    Hi :) You may not be eating enough. When we under eat for long periods of time (and in your case fill up on energy drinks) our appetite is suppressed. This means we don't feel hungry. Try cutting...
  22. Thread: cardio

    by Abby123
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    If you aren't trying to cut then cardio isn't...

    If you aren't trying to cut then cardio isn't required. If you are looking to do cardio for general health/fitness then 30 mins a few times a week is plenty :)
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    Definitely get yourself a good trainer (one that...

    Definitely get yourself a good trainer (one that has prepped competitors before). When I started out I saw my trainer twice a week. Follow the program they give you to a T! Also question...
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    Hey :) Are you a member of a gym? If so it would...

    Hey :) Are you a member of a gym? If so it would be a great idea to start incorporating some basic weight training exercises. As you are just starting out, maybe aim for 3-4 sessions per week and...
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    That is a very low calorie intake! Especially...

    That is a very low calorie intake! Especially with that amount of physical activity. I'm also guessing 90g of protein is too low (without knowing your weight). Once your body has been in a dramatic...
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    First of all, good on you for deciding to make a...

    First of all, good on you for deciding to make a change! When I first started my fitness journey the biggest thing that helped me was prepping my meals. ...
  27. Just do it! As long as you are performing every...

    Just do it! As long as you are performing every exercise with good form I don't see a problem :) Take it at your own pace and ensure you are eating enough to sustain your workouts. Good luck
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    Yes definitely start weight training :) Start...

    Yes definitely start weight training :) Start increasing your food intake too! A good starting point is 2-2.2g of protein per kilo of body weight. Eat plenty of veggies, starchy carbs pre and post...
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    I would avoid supplementing with BCAAs at such a...

    I would avoid supplementing with BCAAs at such a young age. It sounds like you are consciously trying to include plenty of plant based protein sources, so as long as you continue to do so I'm sure...
  30. Thread: Starting

    by Abby123
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    Diet is the number one thing that will determine...

    Diet is the number one thing that will determine your weight loss. I would start by ensuring you are consuming a diet rich in whole foods (lean meats, unrefined carbs, fruit, veggies and healthy...
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    The amount of weight you lift should be based on...

    The amount of weight you lift should be based on how you feel/your strength. If you are training for strength gains, you'll want to lift as heavy as you can for no more than 6 reps. Otherwise a good...
  32. Eat the whole egg as when eaten together (i.e....

    Eat the whole egg as when eaten together (i.e. the white and yolk) eggs are considered to be a whole source of protein. As long as you're not eating like 10 egg yolks and staying within your daily...
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    Coconut oil is meant to be good for weight loss...

    Coconut oil is meant to be good for weight loss as it helps to keep you feeling satisfied between meals. It also has antibacterial properties and contains antioxidants. I literally put it on...
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