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I'd love to see pics of your effortless 13% bf self.

There's no such thing as toning! Lift heavy and eat right and you will see the results you want. Don't worry about sprints so much. Also, don't use the smith machine.

Regarding glycogen depletion, every resource I read says something different. Lyle says only metabolic weight training causes this and the hormonal response while heavy weight lifting does not. Carbs...

I've bought vital farms before too and they're $6.99 for a dozen.

Same as NDF. I do take BCAAs when I train fasted, though.

This.

Yeah, 65 lbs OHP is my max, 25 lb dbs and I am trying hard for 30 lbs. Anything overhead for women is challenging, 45 lb dbs is like insane!

Has anyone considered bulking? You guys are lean and maybe we're spinning our wheels trying to cut when we are really after more muscle mass. Just a thought.

I am trying 1130/1730 and see what happens. I tried too low, 1130/1430 and ended up binging on the weekends so I hope this works better. Good luck to all!

Marshmallows and hot chocolate? Just eat and move on. Don't fast to punish yourself for a minor indulgence.

This.

+1 most YMCAs and other college gyms have barbells. I honestly don't understand why anyone would pay money for a service that was ill equipped.

A few good articles:

Cardio Bunny? Stop It – Stop It Now! » Sohee Lee Fitness
Listen Up, Ladies: Minimum Training for Maximum Results

Ok, two, but read them. I am reducing my workload and...

A couple big yams and a banana and you should be at 250-300 grams of carbs. I hear what you're saying, but you can do it! Count all veggies, eat more carrots and beets, too.

Great advice, Choco. I was the OP and let me tell you, I got burnt out and haven't made any gains bc I was doing way too much. I am scaling back to a choco style workout and leangains approach and I...

Here's an interesting article: Listen Up, Ladies: Minimum Training for Maximum Results

If cardio really was going to make you like what you saw in the mirror, wouldn't you be satisfied by now? Just a thought.

Leida, I have a problem with overtraining myself and doing too much. I work out now six days a week, but trying to reduce that to a hard 4-5. It is tough mentally, I hear you!

I have very tight hip flexors and this has helped a lot. Also, foam rolling the area or with a lacrosse ball.

But nope, you sit with your elbows forcing your knees out, keeping them mobile.
...

You shouldn't be exercising to make up for eating more.

T NATION | Third-World Squat

Try sitting in this position every day for as long as you can. It has helped me hip flexors tremendously. I agree, don't stop back squatting, work on mobility.

Hey Leida, definitely cut back on the cardio and focus on the lifts. You say muscle building is your goal so cardio should just be an afterthought if you're up to it. You won't gain fat if your diet...

Phil Campbell on Peak 8 Exercises

Peak 8 is not weights. It's 30 second all sprint followed by recovery of 90 seconds for 8 rounds.

THIS!!!

Also, hi Lolly! I am from MUA. So glad to see you on here.