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HALP! My sandwich isn't CLEAN!
Often times the topic of "clean" eating shows up on the forums. What is Clean Eating? Clean Eating is somewhat of an ambiguous term that, depending on the group or dietary philospohy behind it, might have different definitions. A paleo dieter will likely have a different definition of clean eating vs a non-paleo…
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Best Calorie distribution for a cut ?
HEY everyone . I need some advice . I'm around 10-15 body fat and i'm cutting to 8 . what's the best Calorie distribution for me . i'm trying 40 P 25 C 35 F ;
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Client progress -- Elizabeth
http://www.myfitnesspal.com/blog/SideSteel/view/the-incredible-shrinking-woman-860168
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Protein: I can't get enough!
Hey everyone, I'm at the very early stages of what I hope will evolve into heavy weight lifting although I've been doing body weight exercises for several months and Shred for a few weeks. I am 5'5" at 148 lbs and want to start recomp while continuing to lose a bit more BF. I recently recalculated my TDEE (slightly higher…
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Online Coaching -- May and beyond
Hey everyone! I've decided to devote additional resources to my coaching business in an effort to reach and help more people. I've also added an assistant to help me with some administrative tasks to allow me to become more efficient. As such, I have capacity to take on a few additional clients. Here are the services I…
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March Q and A thread
Got questions? Post them in here and I'll do my best to answer. Other people are welcome to chime in if you feel like you've got a good answer =)
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Advice for the easily injured?
So ... I'm a 39 y/o female, at a healthy weight now, reasonably healthy although I do have MS. I've never been very strong and I'm 5'7" but have small bone structure and I've never had much muscle. I'd really like to make some progress with strength training but I seem to be easily injured. It seems like usually within a…
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Strength Training and Pregancy...
I'm currently trying for baby #2. Not pregnant yet, but on fertility meds and could be soon. I don't struggle with infertility, I have PCOS, and have had recurrent miscarriages due to the poor egg quality the PCOS causes...hence the fertility meds. Hers the thing...I lift. Not really heavy but heavy for me. I'm 106lbs and…
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Shredded by Science Radio
Hey! Just a quick little announcement and question. I was recently invited to take a host seat on Shredded by Science Radio. Of course I accepted and we just got done recording another podcast today. So this will be a great opportunity both for exposure and also education for me. You can see the previous podcast here:…
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Struggling - may need a revised plan
Ive been a member of this group for a while, but for reasons that will be clear in a sec, Ive made this throwaway account. I trust the knowledge and wisdom here more than other mfp groups. Im female, 39, 148 pounds, 5'2" and lost about 40 pounds over several years of cutting + maintenance, while lifting (fairly casual…
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So I've been blogging a bit.
Just wanted to link it here. Please feel free to dig around and I hope you get something of value from it. http://www.myfitnesspal.com/blog/SideSteel
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Over excercising?
I am not in shape by no means, but I worry I am over exercising. My diet consists of the low carb lifestyle, and I typically run/walk 3.1 miles a day. I also started doing the Jillian Michaels beginner shred at night. I'm afraid I might end up over doing it. Am I just being paranoid or should I maybe cut back on my runs?
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3 months in a Chinese hotel....
I will be moving to an apartment at the JW Marriott in Chongqing China this Friday and I will be there for 12 weeks, before heading to Europe for a month of vacation. I really want to make this time count, drop a few (6-10 maybe) pounds, gain some strength and work on my running. Normally when I'm home, I do StrongLifts…
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Side-Quest Fitness Podcast
Hey! Robbie Farlow of Side Quest Fitness Podcast had me on the show recently. NSFW for mild language. We talk about a variety of fitness topics and there's also some fun banter. I hope you enjoy! http://sidequestfitness.com/patrick-umphrey/
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Training advice
Full disclosure.....I am also posting this question in the long distance runner's forum as I really would like some advice from both perspectives. I would consider myself primarily a runner, but a runner who really enjoys lifting. I typically run 20-30 miles a week, depending on time of year and weather. I had been doing…
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Can I build my abs up at maintenance?
I've gotten down to 115 from 137 through eating at deficit and lifting heavy 4x/wk & HIIT once a week. I'm pretty thrilled with my results. My stomach is flat, can see obliques and even serratus anterior muscles. But my abs are...flat. I have a small amount of loose skin around the naval. I'm almost 47, had my daughter at…
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It's not a weight issue, but a mental issue...
You'd think I would get better at this, but it's a brain f*** 8oz from a new wt goal. Basically, yay, I'm there! Wow, it was so easy. Eat at a deficit! (I lost 65 lbs years ago and have been at maintenance since. But just lost 7 lbs, a new low...awesome.) I'm not new to weight loss, just new to MPF (tracking calories,…
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Online personal training and coaching
Hey everyone, I have a few slots open for my online coaching. I meet with my clients at least every other week on Skype for approximately 30 minutes. During this conversation we cover a variety of topics all relating to client needs. To list some general points that I provide or cover or assist you with: - program design -…
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Macros and calories
MFP pals... heh. Question for all my macro aficionados out there. Should you stress over your caloric intake if your macros line up close Back story. Trying to lean out a bit with a 2200 caloric intake and macros at (see my diary for %) Currently I'm over +32 in caloric intake but macros are with 5% of each other. I wrote…
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February Q and A
Got any general questions? Feel free to post them in this thread!
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Femoral neck fracture
Hi all! I'm new to this group. Heard it's the best! I have recently been diagnosed w the beginning of a hip stress fracture. I believe I've been dealing w it for 6 months. Took that long to get the diagnosis. Thought it was a back issue at first. It's very odd, I now finally have the diagnosis but feel fine. One doc tells…
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Building muscle AND losing fat at the same time!
This question pops up a whole buttload of times in the main forums. Lyle McDonald is basically brilliant and you should listen to him for the most part. In fact I'd recommend spending a lot of time on his main site reading the free articles. This one addresses the topic above:…
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Chest vs Back Strength Imbalance
Ever since I started lifting, I've been quite conscientious about balancing out back work with chest work, trying not to neglect my back muscles. (We'll ignore my lack of hamstring work on leg day, that's already been noted and corrected.) However, I've noticed a trend I somehow missed before. In my early days of lifting I…
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Fitting It In (giggity)
The purpose of this post is to try to lay out an example of how you can get a balanced diet full of micronutrients, hit your calorie and macro targets and still fit in a treat. In other words…IIFYM (see here for an explanation of IIFYM: http://www.myfitnesspal.com/topics/show/817188-iifym ). It also will hopefully dispel a…
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Can anyone recommend a good gym in London, UK?
Hi everyone, It looks like I might be taking a job in the city and im just trying to figure out how I will train. I was just wondering if anyone can recommend a good gym near Paddington. Preferably one with multiple racks and perhaps some strongman kit for conditioning. Thanks in advance.
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Online client progress: Sun_Fish
A while back when I had made a thread advertising my online consulting, a few people had asked if I would post an update on some online client results. Here is one such thread. I'm posting here with her permission so that you can see what work we've done in the past few months. Her user name is sun_fish and per her request…
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March Online Coaching
Hey everyone! I have availability for 4 additional people to join in March for my online coaching services. Basically, here's how it works. * I will design your training program based on your needs and goals. * I will assign and manage your calorie and macronutrient guidelines. * I will provide you will unlimited Q&A via…
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A great discussion on successes and failures
I think this discussion could help many people so I'm posting it here. Please add your comments to this facebook post if you're on it and give it a like/share or tag people in your life who you think may benefit. https://www.facebook.com/permalink.php?story_fbid=1756863704536764&id=1451299741759830
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target outer quads?
OK, this might be a tough one. I am looking to target my outer quads (vastus lateralis) for hypertrophy because I feel they are proportionally underdeveloped. However, I have a big list of special needs: 1) I am currently not doing any spinal loading because of a herniated disc (so no real weight on my back and no…
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Night sweats from high volume workouts?
This is something I rarely see discussed anywhere so I figured I'd bring it up. I've found that when I'm in bulking season and doing crazy volume (for me) I sometimes (maybe once a week) wake up with incredible night sweats. Like, soak the sheets, comforter, pillow through night sweats. Only happens with very high overall…
