Replies
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Refeed is effective if done properly, preferably with the advice of a coach. For me it's not a cheat meal, it's still a tracked day of higher carbs, lower fat and protein. If you do it as a day to go all willy nilly and eat anything and everything, it'll hinder you and prob cause you to take a couple steps on the wrong…
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Well a lot of people use these terms for competition sake. Cutting during prep, bulking happens during off season. If you're not competing then do what makes you comfortable. If I weren't competing id cut during the summer/late spring as that's when ppl are more likely to see your hard work!!
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It just depends what your goals are. Supplements are just that, a SUPPLEMENT for your diet. However one thing I recommend is a good BCAA. Especially if you're lifting weights. It'll help with muscle recovery, growth, and energy. I like optimum nutrition amino energy, but it does have caffeine, so caution if any heart or bp…
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Do this and once you add carbs back you'll gain it all back. Look into flexible dieting. Simply put you need to be burning more than you consume to drop weight, has nothing to do with carbs. Even in my last few weeks of prep I eat more than 50 carbs.
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Honestly depends on your goals and needs, but IMO fats shouldn't ever be higher than protein. That high of fats is not going to accomplish much. If you're in a deficit you're in a deficit but this will not help build muscle etc.
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You can add me ☺️ I do macros so my foods aren't necessarily clean, but I definitely eat a lot lol
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Love doing Greek yogurt plain with some nut butter or frozen raspberries. So frickin good!
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Look at your food as fuel, without it your body won't go!! Eating so little is terrible for your metabolism and will actually halt weight loss.
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Eat some meat! All of your protein sources you listed are also high in fat. To get a high protein intake I suggest chicken, lean ground turkey or beef, top sirloin or any other lean steak, shrimp, fish. The possibilities are endless.
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Prep prep prep! Prep all your food on Sunday, put it in individual containers, so you can grab and go. The easiest way to slip up is to be on the go with no access to healthy meals, so you get something not so great instead. Plan your day out meal wuss before hand that way you're never caught off guard. Good luck ☺️
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"Toned" is an overused phrase, but typically ppl mean being able to see muscle definition which is primary diet related. I highly recommend macro tracking, complimented with a weight lifting regimen and HIIT style cardio. To get lean you need to get rid of body fat.
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Top sirloin, shrimp, and asparagus. Comp prep in full force, no time for cheats!
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A)start lifting a little for optimal fat/calorie burn b) you're not eating enough if you are truly just eating 1200. Your body is just trying to hold on to its energy. I'm 124 and eat almost 1800. Granted I worked up to that but you need to fuel your body for it to give you what you want.
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Definitely HIIT. I do it on stair master or recumbent bike mainly
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Tea!!!
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First of all great job on the weight loss!! You may not lose EVERY week and that's perfect ok. Start measuring your waist to see the change there. Are you doing cardio? Weights?
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I lost about 20 lbs breastfeeding but it needs to be something that is done the right way. You'll know where you're body is comfortable calorie wise bc you'll notice your supply lower if you get too low. Allow yourself time!! It took 9 (let's be honest 10) months to to grow that baby give yourself AT LEAST that to get it…
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Yes definitely listen to your body! I found when I went below 1600 my supply decreased, you will definitely know. "Dieting" is so hard when breastfeeding.
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I would stick to calorie goals unless you have someone figure out your macro needs precisely. There's a lot of "macro calculators" out there and the majority of the time they are not accurate.
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Kodiak cake waffles made with egg whites, SF syrup, and a whole egg on top. Nom nom.
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Things I bring on the road: protein powder, rice cakes, fruit, nuts (be careful with quantity as they are loaded with cals), protein bars (also make sure they are lower cal), jerky, canned meat. Hope this helps! As far as not continuing heavy meals, I suggest pre logging to the best of your ability. This way you have a…
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Food. Abs are made in the kitchen, clean up your diet
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Yes, quit looking at it as a diet and more of a lifestyle change. To me, preparing yourself for a diet is almost like setting yourself up for failure. You have all this build up, "I'll start my diet Monday. I can't eat this and this and this. I hope I can do this. What about blank date where I have a party. Etc etc etc" I…
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TBH I never got my numbers right until I hired a coach. Those website #'s are very generic and don't take into account your body type which is sooo important.
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If you're wanting to count your macros, count those and not calories. Or vice versa. Your caloric needs should be very close to your macro goals if you're doing it properly.
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No, don't skip because just a few days of not eating can slow your metabolism down. If you don't want a large meal, have something smaller.
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I take in 200g of protein a day, if you're a body builder and looking to gain major muscle mass, this is perfectly acceptable for a woman. This is offset by 2 refeeds a week.
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I'm pretty sure you're supposed to measure meat AFTER it's been cooked. For instance the weight of a chicken breast is much different after it's been cooked. Cut your meat then weigh it after it's been cooked.
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Avocado, nut butter, cheese if you eat that.
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Yes it's normal. I drink a gallon a day. That equals lots of bathroom time. There is such a thing as drinking too much but 10 glasses is not too much. It's excellent for weight loss.
