Jams009 Member

Well said.

Have a look at this to calculate your macros/deficit; http://iifym.com/iifym-calculator/ There are tonnes of lifting routines you can do; have a look online and just pick one you think you will enjoy to begin with. You can always move on to more advanced routines as your knowledge and confidence improve. As a suggestion;…

Wow; that averages out at 2.4lbs a week, for over a year. That's amazing. Well done. You're looking fantastic.

Oh and seitan, tempeh and tofu for protein.

Avocados & fruit also. Not very filling but packed with calories.

Welcome to vegetarianism. I hope it works for you. Fat storage mode? No such thing, or at least that's a gross oversimplification of what actually happens. You should forget that idea. Calories in vs calories out is where its at; you cannot put fat on if you are eating fewer calories than you are burning off, period; your…

I'm extremely introverted, shy and quiet in person. Even though I give training presentations for a living and have toured all over Europe in a metal band. I come out of my shell on the internet or in front of an audience (and when I'm drunk and loud music is playing).

It doesn't cause it, it just does little to prevent it, and in certain circumstances can increase it. Being in a calorie deficit causes muscle loss (as well as fat loss) and cardio increases that deficit making the loss occur faster. There's more to it than this, but one reason muscle is lost in a deficit is that muscle…

True.

Yeah, you can either take in fewer calories by eating less, or burn off more by exercising more. Either will result in a calorie deficit when done right (ideally you want both working together). If training also has emotional benefits and protects muscle loss, is training more important than nutrition? Or are the benefits…

But (devils advocate again) exercise can create a calorie deficit just as well as dieting can, and it will tighten up your bits at the same time... wouldn't training therefore be the better focus?

Thanks. Nutrition as support for training means training is the priority makes a lot of sense. I've done a bit of running, and for me psychology is a huge factor (and also comes under training).

Sorry, I didn't mean to be rude. I agree with you but just wondering what your reasoning is.

Yeah that makes sense. In that case they seem equally as important for you. But, playing devils advocate, for the best results should you still need to think about nutrition for recovery after training? And watch what you eat at other times as well? If so do you think you would spend more time and effort focusing on…

Reasons?

I agree it depends on your goals, but generally speaking I think more focus has to be on nutrition. Simply because to do it optimally is a full time job; you can forget about training until the next session, but for optimum nutrition you have to be almost constantly on guard 24/7.

That could be it you know... thanks; I'll give it another go tomorrow.

Sounds good; You're basically throwing everything at it. Personally however, I'd go for longer term, sustainability and consistency, instead of trying to maximise results over the short term. Going all or nothing is exciting at first, and you will see results, but it is difficult to maintain over longer periods of time and…

I do both. IIFYM makes perfect sense to me; it is very clear on what you have to do and why, yet very flexible and realistic. Eating clean just means eating healthy, natural, wholegrain, unprocessed food? It's a little too vague for me in some situations, and just not practical in others. By generally eating 'clean' within…

Creatine will cause your muscles to hold more water and therefore make you weigh more. It has also been shown to help grow lean muscle, especially when you first start taking it. If you are in a calorie deficit you are most likely still losing fat, but the added muscle/water weight will be negating the total weight loss.…

Yeah, I'm not exactly big so people get alarmed when I say I'm losing weight, and then they look at me like I have some kind of eating disorder when I say it is intentional. Then, if the conversation goes further, they are baffled when I try to explain I am completely in control and tell them about body composition and…

Discipline>motivation. Motivation is worthwhile; it makes things easier, but discipline gets results. The question is not how to stay motivated, but how to train yourself to carry on when you are not. If you haven't already, try and find some active friends on here (add me if you like). I find accountability and sharing…

That's a hell of a transformation... well done!

I'm vegetarian, trying to go vegan; have a look at my diary if you want. Check out seitan, tonnes of protein in that and you can make it at home easily. Tempeh and tofu are other good choices. Beans and sprouts are pretty good, but you have to eat a lot to get a meaningful amount of protein. Protein shakes are extremely…

Looks like a nice stomach to me.... It won't take long. lift some weights and keep doing what you have been doing.

I have note book that I use to write down the weights of the ingredients that I use for each recipe so I can use the same amounts next time. That way I only have to work the macros out once.

Awesome job on losing 110lbs btw... wow.

My understanding is that since muscle requires more calories to maintain, your body will burn muscle as well fat to try and decrease the calorie deficit (by reducing expenditure). However if you do some strength training, your body thinks "hold on, I need this muscle... better burn some fat instead" So I'd recommend…

Look up 'the big 4' compound exercises; they allow you to work out your whole body with just 4 exercises. Great if you are short on time. They are: Deadlift Bench press Squat Overhead press. Personally I'd also throw in a lateral pulldown or pullup in there, and some bicep curls and tricep extensions. If you do full body…

Over the long run it won't matter what you do if it is only for a week. Do what you need to do to get better and don't worry about it.