So you want a nice stomach
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...this calculator: http://www.iifym.com/iifym-calculator
I like this calculator. Thanks!0 -
Great post @usmcmp , thank you for sharing. I'm still reading through the thread so I apologize if you may have answered this, but do you have a preferred brand of protein powder for your "muscle insurance."0
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MikeDee_ny wrote: »Great post @usmcmp , thank you for sharing. I'm still reading through the thread so I apologize if you may have answered this, but do you have a preferred brand of protein powder for your "muscle insurance."
@MikeDee_ny Chicken, steak and eggs
I'm not a fan of most protein powders. I think they taste funky. Most people should be able to get .8-1.0 grams of protein per pound of lean body mass without needing a supplement. Vegetarians and Vegans can still get close without supplementation as long as they plan ahead.
If I absolutely had to pick one it would be ON Protein Energy. I have friends who hate that one and like Combat Powder (which you can find at Costco), but I hate that one. Your best bet if you want a protein shake is to attend a fitness expo near you or look into sample days at Vitamin Shop or other nutrition stores (avoid GNC, they have shady sales tactics).0 -
Excellent. Thank you @usmcmp0
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I'm like @usmcmp and hate most protein powders, but one we've found that tastes good is Trutein. We like the cinnabon, vanilla, and banana flavours. Didn't care for a lot of their other flavours. The good thing is that you can order (free in the US maybe?) samples from their website.
I use it rarely, but my university athlete son uses it daily as he can't get enough calories or protein.0 -
Picked up the e-version of New Rules for Women and the YAYOG app. Look forward to delving in now that I've finished this thread. Thanks, usmcmp, for starting this thread and all the helpful information throughout.
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Picked up the e-version of New Rules for Women and the YAYOG app. Look forward to delving in now that I've finished this thread. Thanks, usmcmp, for starting this thread and all the helpful information throughout.
@wrenak Sounds like you are going into this well prepared. Hang in there through the rough patches and you will do great!0 -
Dear usmcmp
I think you may have answered this before so my apologies.
My weigh, 103kg, has shifted for almost 4 weeks. I have been consistent, for the most par, in eating few carbs and my food intake is quite good.May I ask some questions:
1. Does an inflated stomach suggest a fatty/swollen liver
2. When might I expect a weight shift ?
3. How does one detect metabolic syndrome and does this effect weight loss?
Thanks
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shelleygold wrote: »Dear usmcmp
I think you may have answered this before so my apologies.
My weigh, 103kg, has shifted for almost 4 weeks. I have been consistent, for the most par, in eating few carbs and my food intake is quite good.May I ask some questions:
1. Does an inflated stomach suggest a fatty/swollen liver
2. When might I expect a weight shift ?
3. How does one detect metabolic syndrome and does this effect weight loss?
Thanks
1. Sounds like bloating to me, most likely a food allergy. Try to eliminate common food allergens (peanuts, dairy, wheat, beans, certain gaseous vegetables like broccoli) and see if it improves. I highly doubt you have a fatty/swollen liver issue or you'd have other symptoms like no appetite and rapid weight loss.
2. That would depend on your TDEE compared to how much you are eating. If you are limiting carbs and you don't have a medical reason to do so you might want to increase carbs.
3. I would go to the doctor for blood work to rule out thyroid or PCOS. If your blood work comes back clean you should probably run your TDEE through a few calculators and ensure you weigh absolutely everything you eat. If you have a thyroid problem or PCOS your doctor or a specialist will help you get appropriate treatment and you can check out many online resources for diet information related to either issue. They would impact weight loss attempts, but proper medication or diet will help.
@Shelleygold you should probably go to the doctor for blood work and possibly even an allergy test.0 -
Thank you very much for that0
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Bump!
And congrats to USMCMP! I'm off the forums for a few months and return to see you've been made a moderator! Well deserved.0 -
Carlos_421 wrote: »Bump!
And congrats to USMCMP! I'm off the forums for a few months and return to see you've been made a moderator! Well deserved.
Thank you! I was gone for a bit too. Life fell apart for a while, but it's nice to be back.0 -
I really really want to give you a thumbs up but your number 4 is making me cringe.
Yes...this. ^^^
What's your reason for not liking #4? My reply to him is that if diet is on point you don't need much cardio. You can add more, but it isn't necessarily helpful. All good programs should include some cardio. I also said that food logging should be accurate, but it isn't always and doing cardio can help make up for inaccuracy (like going out to eat, the dishes can vary up to 500 calories depending on restaurant).
How do I lower body fat percentage I'm at 29...
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JocelynDeshane wrote: »I really really want to give you a thumbs up but your number 4 is making me cringe.
Yes...this. ^^^
What's your reason for not liking #4? My reply to him is that if diet is on point you don't need much cardio. You can add more, but it isn't necessarily helpful. All good programs should include some cardio. I also said that food logging should be accurate, but it isn't always and doing cardio can help make up for inaccuracy (like going out to eat, the dishes can vary up to 500 calories depending on restaurant).
How do I lower body fat percentage I'm at 29...
@JocelynDeshane
All the steps on page 1. If your body fat is 29% it is high enough you need to keep losing weight. If you were around 24% with a normal BMI I would say you want to look into recomposition.0 -
Phew, I have now read the whole thing through! Having been a lifelong cardio gal, (endless 10 minute miles over marathon distance, spin classes and the like) with a mindset that said that if I went over 1200 calories a day I would be a failure, I have been transitioning into a new way of eating and working out. The "old" way didn't produce the results, or when it did, it was only temporary, and quickly reversed. I've been doing a lot of reading around the subject of moving away from the cardio, eating more (and eating smarter) and lifting weights, and made the move into the weight room at the gym about 6 weeks ago having discovered 5x5 and NRoL4W, and have certainly seen the light.
It has, however, been difficult to come to terms with - in a way I had to "mourn" the loss of my old life - this is a way of eating and working out that I had been doing for 30 years, and initially it seemed as though the new way (eat more, run less) would be counter-productive, and that really did cause battles in my head for a little while.
So, I can understand why people question the logic behind it all, but I am pleased to report that I am now at peace with my new way of being, and am loving the results, even after such a short period of time. It definitely gives me confidence and motivation to continue as I know the best results are only going to come in the longer term.
I've still got work to do - I am not yet there with getting the protein/fat/carbs ratios right, but these things take time, especially when trying to fit them in with families, work and the like -you know, real life stuff, so work in progress, but that's fine with me.
My tum has always been reasonably flat - I'm a classic pear so have most of my excess flabbage around my booty and thighs, but despite being flat, it's not had the definition (neither have my arms) that I'd like to see. Now in my mid 40's I had thought I would never see it, but reading through threads like this and the support of people on the lifting threads etc makes me believe differently now.
So, thank you for persevering with this thread. I'm not going to ask such questions as "how long will it take me" "what should I eat" "what colour gym leggings should I wear to match my hair" or whatever because I know that, at the end of the day, it will take as long as it takes, I will eat what I choose to eat according to what we are doing that day, and I shall tweak it as we go along. As for my gym leggings.....first out of the drawer still works for me!!0 -
kimiuzzell wrote: »Phew, I have now read the whole thing through! Having been a lifelong cardio gal, (endless 10 minute miles over marathon distance, spin classes and the like) with a mindset that said that if I went over 1200 calories a day I would be a failure, I have been transitioning into a new way of eating and working out. The "old" way didn't produce the results, or when it did, it was only temporary, and quickly reversed. I've been doing a lot of reading around the subject of moving away from the cardio, eating more (and eating smarter) and lifting weights, and made the move into the weight room at the gym about 6 weeks ago having discovered 5x5 and NRoL4W, and have certainly seen the light.
It has, however, been difficult to come to terms with - in a way I had to "mourn" the loss of my old life - this is a way of eating and working out that I had been doing for 30 years, and initially it seemed as though the new way (eat more, run less) would be counter-productive, and that really did cause battles in my head for a little while.
So, I can understand why people question the logic behind it all, but I am pleased to report that I am now at peace with my new way of being, and am loving the results, even after such a short period of time. It definitely gives me confidence and motivation to continue as I know the best results are only going to come in the longer term.
I've still got work to do - I am not yet there with getting the protein/fat/carbs ratios right, but these things take time, especially when trying to fit them in with families, work and the like -you know, real life stuff, so work in progress, but that's fine with me.
My tum has always been reasonably flat - I'm a classic pear so have most of my excess flabbage around my booty and thighs, but despite being flat, it's not had the definition (neither have my arms) that I'd like to see. Now in my mid 40's I had thought I would never see it, but reading through threads like this and the support of people on the lifting threads etc makes me believe differently now.
So, thank you for persevering with this thread. I'm not going to ask such questions as "how long will it take me" "what should I eat" "what colour gym leggings should I wear to match my hair" or whatever because I know that, at the end of the day, it will take as long as it takes, I will eat what I choose to eat according to what we are doing that day, and I shall tweak it as we go along. As for my gym leggings.....first out of the drawer still works for me!!
Thank you for posting this.
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kimiuzzell wrote: »Phew, I have now read the whole thing through! Having been a lifelong cardio gal, (endless 10 minute miles over marathon distance, spin classes and the like) with a mindset that said that if I went over 1200 calories a day I would be a failure, I have been transitioning into a new way of eating and working out. The "old" way didn't produce the results, or when it did, it was only temporary, and quickly reversed. I've been doing a lot of reading around the subject of moving away from the cardio, eating more (and eating smarter) and lifting weights, and made the move into the weight room at the gym about 6 weeks ago having discovered 5x5 and NRoL4W, and have certainly seen the light.
It has, however, been difficult to come to terms with - in a way I had to "mourn" the loss of my old life - this is a way of eating and working out that I had been doing for 30 years, and initially it seemed as though the new way (eat more, run less) would be counter-productive, and that really did cause battles in my head for a little while.
So, I can understand why people question the logic behind it all, but I am pleased to report that I am now at peace with my new way of being, and am loving the results, even after such a short period of time. It definitely gives me confidence and motivation to continue as I know the best results are only going to come in the longer term.
I've still got work to do - I am not yet there with getting the protein/fat/carbs ratios right, but these things take time, especially when trying to fit them in with families, work and the like -you know, real life stuff, so work in progress, but that's fine with me.
My tum has always been reasonably flat - I'm a classic pear so have most of my excess flabbage around my booty and thighs, but despite being flat, it's not had the definition (neither have my arms) that I'd like to see. Now in my mid 40's I had thought I would never see it, but reading through threads like this and the support of people on the lifting threads etc makes me believe differently now.
So, thank you for persevering with this thread. I'm not going to ask such questions as "how long will it take me" "what should I eat" "what colour gym leggings should I wear to match my hair" or whatever because I know that, at the end of the day, it will take as long as it takes, I will eat what I choose to eat according to what we are doing that day, and I shall tweak it as we go along. As for my gym leggings.....first out of the drawer still works for me!!
@kimiuzzell Thank you for sharing this! I know how you feel with the mourning thing. I didn't spend forever doing cardio and eating 1200 calories, but even having to take a leap of faith that this method works is tough. I hope you still get some cardio in if it made you happy! Weight loss doesn't have to be completely black and white. We still get to adapt the basics of the most effective methods and make them work for us.0 -
@kimiuzzell Thank you for sharing this! I know how you feel with the mourning thing. I didn't spend forever doing cardio and eating 1200 calories, but even having to take a leap of faith that this method works is tough. I hope you still get some cardio in if it made you happy! Weight loss doesn't have to be completely black and white. We still get to adapt the basics of the most effective methods and make them work for us.
Funnily enough, I've not missed the cardio. I did do a spin class a couple of weeks ago, but all I could think of was that I wish it was over so I could get into the weights room!! Of course, it is early days, so perhaps I am just in the first throes of love with the weights, so if I want to run/spin/do combat etc then I will do just that. I do get a brisk walk for half an hour each way to work and back most weekdays, so that probably covers it for now. I do agree that it is what works for each of us that is the key - no point in slogging away at something if you don't enjoy it....its a sure fired way of giving up, unless you really are disciplined (and probably no fun to be around at all!). If you really love cardio, do it (training for marathons was an ideal way of escaping the house and clearing my head at the time), if you hate it, then you can either do cardio and complain about it, or woohoo, you can lift weights instead!! Or mix and match, or flirt with something new. Whatever....JUST DO IT!!
As for me....I'm looking forward to posting my "during" and "after" photos in due course. "Before" photos are staying firmly on my phone for now!!
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bump0
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I have no intention of decreasing how much cardio I do, because I'm not doing the cardio for weight loss I'm doing it for heart health per doctor's instructions. But this thread has convinced me (not that I needed convincing, mind you) that the resistance training I'm doing isn't enough and it needs to be *increased.* Thank you for all of this.0
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I have no intention of decreasing how much cardio I do, because I'm not doing the cardio for weight loss I'm doing it for heart health per doctor's instructions. But this thread has convinced me (not that I needed convincing, mind you) that the resistance training I'm doing isn't enough and it needs to be *increased.* Thank you for all of this.
@kuroshii If you enjoy it and need it you should keep up on the cardio. Lifting also has benefits for the heart and several studies showed an increase in VO2max through lifting alone. The best part of resistance training is that there are a variety of methods, plans and programs out there. Try out some different things and pick something you enjoy.0 -
Awesome tips! Thanks for sharing 0
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I have felt very discouraged while being on the forums lately (many beginners who think of themselves as "experts" and actively ignore/attack veterans who are trying to help)
but the fact that this thread is still going gives me hope! Thank you!
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The shape and look of the abdominals comes down to genetics as well! Some have 6 packs some have 8 packs and some only get 4 packs that is all about the shape of the muscle itself! I'm lucky I get an 8 pack but I got that by lifting heavy and very very little cardio (which I do for 10min Max's couple times a week) but it's very important to train all muscles including the heart muscle! As they say abs are built in the kitchen!0
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I agree with this and would only add if your fairly thin and have no abs you will likely be better served with small calorie surplus and a good ab routine....because you cannot display that which you have not built.0
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savageman69 wrote: »I agree with this and would only add if your fairly thin and have no abs you will likely be better served with small calorie surplus and a good ab routine....because you cannot display that which you have not built.
That would be covered under @usmcmp 's other post here: http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat1 -
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Carlos_421 wrote: »
Again!0
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