TrainerLB Member

@lolbroscience my RMR is 1440 (just got tested) and at the time of the test I was burning 50% carbs to 50% fat, so I definitely need to lower my carbs. @sidesteel thanks for the response. My weight loss has stalled, but I think it was because carbs were too high and overall cals too low and fat too low. I'm bumping cals to…

abs!!!

@catgurl20 you may lose bodyfat up top first, but if you're lifting quite heavy (in the 6-8 rep range) you should be building muscle. What exercises are you doing?

If you want to look more defined or see your abdominal muscles you need to build muscle and lose fat. One way to achieve this is to lift heavy weights and keep your nutrient intake under control. I normally train 6xs per week heavy weights and incorporate 3 cardio sessions roughly 40mins each of HIIT. My macros are also…

A really great trick for us bottom heavy ladies is to build up the shoulders. Try weight training your upper body to balance you out proportionally. If you check out my profile pic you'll notice my arms are actually quite large for a woman, but my booty is also very wide and my thighs are larger. Sometimes creating the…

I have a book called "Nom Nom Paleo" by Michelle Tong. I find it's relatively easy and the only tricky thing is having all the right ingredients around. Usually involves a shopping trip or two. I think she has a blog. The Iron You .com is a really good one too!

Let me clarify, if you have a balanced, healthy diet, you will see results in combination with exercise and lifestyle. I'm using the pizza-all-day example as an extreme to indicate excluding the healthy diet factor. You can eat pizza! In moderation and balance, mow down. But some people go to the gym and then think…

In certain scenarios I'm sure you could have a piece here and there and still achieve a nice physique, but if it's a daily thing and the majority of your calories and nutrients are coming from pizza, I'm going to say possibly no.

And now you're kind of making fun of me which is hurting my little feelings. There's no right and wrong when it comes to nutrition. Can we just high-five it out and go back to being polite grown-ups who don't put other people's opinions down?

@hornsby haha, I really didn't mean to turn this into a debate about the merits of eating pizza. Can we just say that some humans could eat pizza all the time and look great while some cannot? I fall into the second category but I totally believe you if you're part of the pizza-all-the-time-crew. I live with one of those.…

@hornsby In certain scenarios I'm sure you could have a piece here and there and still achieve a nice physique, but if it's a daily thing and the majority of your calories and nutrients are coming from pizza, I'm going to say possibly no. Sure there are genetic exceptions (Arnold) but for the average person eating pizza…

@Tilandra great post! I think this is the best response so far.

@solar_cat that's a great point. Although in my experience most people do one or the other (food or exercise) and then don't really get the result they're looking for. You can train your butt off in the gym, but if you go home and eat pizza you may lose weight, but your body will still be, let's say, less toned. But I…

In all honesty, I think you need to make a lifestyle change if you want to see real results. I'm sure you're working very hard, but the pre-prepared meals are super processed and high in chemicals like preservatives, hidden sugars and of course, sodium. Furthermore, when you're under so much stress your body starts…

To achieve actual, real results you need a combination of proper nutrition, effective exercise training and a lifestyle change. One alone is not enough, probably why you've been getting mixed messages. Why do you need all three? Proper nutrition is going to fuel your workouts and dictate what kind of weight you lose or…

I have a pretty hard time losing weight, but I do follow IIFYM. The only thing I find tricky is actually figuring out your weight-loss calorie amount. IIFYM will tell me I need approx. 1800 because I'm leaner, but I normally eat around 1400 and if I go over I will not see a change on the scale. I know I'm losing fat at…

Your glutes aren't actually "sagging," they're simply underdeveloped. The glute muscles are comprised of three separate muscles, the gluteus maximus, the gluteus minimus and the gluteus medius. You need to work all three of these muscles to "grow your butt" in a sense and create the illusion of lifting. (Your muscles don't…

My version: 1 ripe avocado, finely mashed 1/8 cup of maple syrup or honey 1 egg 1 tsp vanilla extract ½ cup unsweetened cocoa powder ⅓ ground oats ½ tsp baking soda 2 oz dark chocolate, coarsely chopped Reduces the sugar content and subs ground oats for flour. The best way to make "oat flour" is in a coffee grinder. Works…

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I would recommend actually now upping your calories. You've just had an example of binge eating, a form of disordered eating. It's when you heavily restrict your calories and/or types of foods you eat, then go into a state of uncontrolled "binge" eating. To get yourself back on track up your calories to around 1800 for 2…

Your ratio of carbs, fats and protein (macros) is going to be different on MFP than WW. WW doesn't take into account macronutrients and goes for calories overall. You could eat exactly the same amount of cals on WW and on MFP, but if you're adhering to the MFP ratio of macros you might be taking in less carbs, but equal…

This is actually a form of disordered eating called "binge" eating. It's a pattern of restricting certain foods or limiting calories and then gorging or binging. A binge can make you physically sick and emotionally distraught. I'd recommend talking to your doctor about ways to cope with this as it can become a very real…

Hey girl, just quickly browsed your diary. Seriously not enough protein to sustain even a child. For someone 5'5" ish and 100lbs, you should be eating between 80-100g protein per day just to maintain your weight. Great sources for a vegan are Vega protein powder, hemp seeds, raw peas, tofu, lentils etc. You're probably…

I would recommend having a small snack. The hormone that produces hunger cues (like grumbling tummy, or that gnawing feeling) isn't always up to snuff. However, skipping meals or going for long periods without eating will drop your blood sugar and start off a chain of hormonal reactions that you don't really want. Yes,…

Eggs aren't bad for you. Just ensure you get your cholesterol checked regularly. You may have high cholesterol naturally. Eating foods high in fibre will reduce this. I recommend organic free-range if they're readily available at your grocery store.

Hey girl, I'm not a diabetic, but my mother is. I know a dietician might tell you 40g of carbs per meal is appropriate, but it's probably not. I'd shoot for a daily total intake around 120 / 100g. You might be able to increase this if you find your blood sugar is stable, but 40g per meal is quite high. Try to sub in more…

Figure out your body somatotype. (Google it). This will dictate whether you need more carbs or protein to bulk up and your approx. calorie range. If you're an ectomorph you can look at anything from 3500 to 4000 per day, mesos are more in the middle with 3000-3500 and endomorphs go lower. Your training will change…

Hey sweet pea, ignore the idiot haters on here. First off, your body is beautiful and don't let anyone else tell you otherwise. Secondly, if you'd like to change the shape of any body part you need to develop some muscle mass. I recommend increasing your weight training to 3-4xs per week for a beginner and don't be afraid…

Yup, the guy above. A calculator online isn't going to have the right number for you. Pick a relatively safe intake, try it for a month, then change slightly. You have to experiment with your own body. Be smart and make small 100-200 cal changes, not 500. Also changing your macros versus calories can yield different…

I like working synergistic muscles together on the same day. My current split is: Back + bis, chest + tris, glutes + hams, shoulders + abs. You're double hitting each muscle group and a 4-day rotation sometimes allows you to hit the same muscle group 2xs in a week. Works well for me.