no problem ;)

I didn't suggest eating just protein ;) Add protein to ur carbs and u'll get energy and satisfaction. Protein sources u sud add: quinoa, lentils, beans, tofu, nuts, vegie burgers, protein powder, oats, soy milk, pb, spinach, broccoli.. Amount of protein for u per day shud be 20% of ur daily intake, 30% should be fat and the rest is carbs. If u still feeling hungry add more protein. Not sure about blood type question..

U shud add protein sources 2ur diet like beans, soy etc. High carb diet doesnt work 4u cos carbs gives u mostly energy but protein is the one that gives u satisfaction and u not hungry anymore. U didnt say what kind of vegan u r, but if u can eat eggs and milk thats great! Add that 2ur diet, or fish (some vegans eat fish). Also u shud eat 1tbsp of olive oil a day and take fish oil daily as well. Hope this helps. If u have any questions let me know.

@paperiniko, good point!

Handheld actually shows me more bf% than calipers, showed me 23%, calipers 16%. There is no way I'm close to 23% maybe a year or 2 ago lol

@Miranmao, also time of the day and water intake influence ur bf measurement.

As far as the best device to measure, all of em are a little off. In my opinion handheld devices are way off and the best one is skin fold method. There is still 3-4% error but still u can at least see and feel ur body fat changes. More professional and more expensive wud be hydrostatic weighing, where they put u on a scale under water. Some gyms or clinics do that and it cost about $100. @kingkeld, I wudn't trust that device, do a skinfold and see the difference. @sarahduke, bf does change but it is not related to age, unless u get old lazy and don't work out lol But bf% depends on sex, higher in females unfortunately cos we need more fat to give birth etc + hormone influence, not that much testosterone in our bodies. Easier for guys to keep bf% down cos they have a lota testosterone. Hope it helps :)

[b]For women:[/b] essential bf - 11-14.9%, lean - 15-18.9%, fitness - 19-22.9, healthy 23-26.9, moderate health risk - 27-31.9, high risk >32. [b]For men:[/b] essential bf - 3-5%, lean - 6-10.9%, fitness - 11-15.9, healthy 16-19.9, moderate health risk - 20-24.9, high risk >25.

www.caloriecount.com I'm using that one now, don't like FS one anymore..

Ok now we talking! LOL I thought I read everything on BB.com Thanks a lot!

@LaraStar: that's a good idea to set ur activity level lower than it is if u trying to loose weight I think. But my goal is not to loose weight but get muscle mass which I'm sure will give me extra pounds which is fine with me, I don't care about the number on the scale but the results. I will keep u updated ;) @Oddity: yes I count my protein intake, especially on the training days to make sure I build muscle. I always have energy to work out :) I usually have protein and carbs 30mins b4 my training. I think it should be 2000cal every day, training or non-training days, cos when you don't train you need muscles to recover and they need food, so I'm leaning towards that now. @Sk1nnyfuture: I couldn't find that pdf you pointed to. 9cal per body fat that's 954cal - I will starve to death! LOL I think you about carb cycling tho :)

Hey guys, just wanted some advice, thoughts on this. I've been logging in my food and activities since I don't know, forever LOL It helps a lot and you can see what's going on with your diet, see any patterns, your body reactions to different nutritional and activity changes. Anyway, I'm taking nutrition class right now and I had a few concerns about my RDI based on USDA. It recommended me 2000cal/day (based on my stats and activity level), I was very surprised. I did some analysis of my diet and exercise for the past 3 months (that's actually when I started bodybuilding) and I see that USDA might be right about my RDI. My calorie intake: [i]June 2011: - food - 1500, exercise - 1900 July 2011: food - 1600, exercise - 1800 ---> lost 2lbs August 2011: food - 1700, exercise - 1700 ---> lost 2lbs September 2011: just pumped up my intake to 2000 just like USDA suggested, so we'll see how that goes next month! :)[/i] Seems like I'm still loosing weight with higher calorie intake! My main concern is muscle gain without fat gain so I'm trying to be very careful with any changes. I have a question though - on non-training days looks like I'm only burning around 1500cal, should I still eat 2000cal that day or should I cut it down to activity level of 1500? :idea:

@Marlboro Man: thanks for the info! @greerp: LOL, I don't think so!

So is 5g fat acceptable for a post-workout shake? Cos I love combination of 2% milk and whey (makes it creamy), nonfat and whey taste like water to me..

Hmmm, that's interesting. I always have whey with milk after workout, recently I switched to nonfat from 2% cos I read u r not suppose to have fat rite after working out. Now that I look at my protein shake macros, looks like I have too much protein - 30g and access of calories ass well, which I don't really need. So I guess I switch back to 2% milk and cut my whey intake in half so total protein would be 20g. Thanks for sharing! Very helpful! P.S.: nonfat milk taste sucks! LOL

I got mine after doing 60lbs seated calf raises, it's still there but not as bad and it's been about 3 weeks since I got em.. only one leg tho. I iced it, took it slow, got off my running for a while, was biking and weight lifting trying not to stress my leg.

Totally agree, planks and push-ups, also: [url=http://www.runnersworld.c... Abs[/url] [url=http://www.runnersworld.c... Ultimate Core Workout[/url]

I eat a lota protein 100-150g a day, dinner is usually meat and vegies or low fat cottage cheese before bed if I'm starving. My morn training is weight lifting + cardio (biking and kickboxing) so technically I need to eat a lota carbs before I train, about 30-40g + 10-15g protein (about an hr before training). My options rite now: protein strawberry-banana smoothie (before intense workout), banana (before running), half oatmeal + peanut butter (1tbsp) or ProteinBar Energy bites. All of it is kinda heavy in the morning for me, even in small portions. So that's why I'm thinking what time should I eat my dinner so I'm hungry in am and don't have to force food..

How many hours do you suppose to have between dinner and breakfast next day? It seems like I have to force myself to eat pre-workout bfst at 8am and my last meal is usually not later than 7-8pm. If I don't eat before my training I have no energy.. Any ideas guys?

Took me a while to give up sugar in my coffee, I never really cared about fancy creamers cos they r bad for u to begin with.. I slowly reduced sugar, now I drink decaf with no sugar and 2% milk. Nat, I felt the same way, no way I can give up, now it's my best drink in am! LOL Good luck guys!