XavierNusum Member

Welcome! Now that you've had your tutorial via heybales. :p Congrats on your accomplishments thus far!

Boom right here! I know the last cruise I went on, this was easily done! With all of the extra, extra sugary deserts, booze with surgary add-ins and fatty cuts of meat. Oh yeah, all day bruh.

This is the best option. Reduce the aggressiveness of your weight loss goal. Ease into a new way of eating, it will help promote more long term success. You could also do the TDEE (Total Daily Energy Expenditure) method. This is when you calculate how many calories you need for basic functions, basic activity + the amount…

I like this, very well said! If the cravings are really strong, like nagging even when that stuff isn't in the house, it may be a sign that you have been in your deficit too long. When that happens, the body sends craving hormones(not a technical term) to push you to eat more. You're not really craving carbs or fatty food,…

I like they way you think! I would add 4. Premium access to all UA apps (mapmy....)

Yes, most people do whether they know it or not. Western culture of 90 degree chairs are proven to turn off the glutes, shorten hamstrings and hip flexors and weaken core muscles. Activating my glutes and regaining healthy mobility in hips and ankles is highest priority for me right now. This is after being at a "sit down"…

I don't think you mentioned any issue that you can't train around. Also strengthening certain parts may help lessen some of those symptoms. BUT you should see a PT or porfessional strength and conditioning coach to build a program that doesn't aggrevate your issues. It's all about how far you're willing to go. Also, I…

I'd say with only 14lbs to go, drop to 15% or even 10%. 20% is still for people with quite a bit to lose.

Let's recap 1. Strive for more logging accuracy in nutrition diary, buy food scale and weigh all solid/semi-solid foods 2. Use something a bit more reasonable for calorie burn estimations, HRM for steady state, calculator for HIIT & lifting 3. Increase calories to a much higher percentage of TDEE. Honestly being as close…

It sounds like you're really in this for the long haul. You also seem to be in the last few pounds. In that case you should be trying more for recomp than "weight loss". You just don't have that much to lose. Given what stats I could pull from your post you should probably be eating upwards of 2200 calories. This is your…

Sounds like you already have it figured out. If you have an imbalance, do iso-lateral work. If it's a particular hamstring, quad or glute do all of the things you mentioned. Lunges, split squats, db dl, single leg dl. If it's an upper body imbalance focus on dumbbell and iso cable work.

I'm not quite sure what this is or if there is a question asked. What I do know is there are several different "squat forms", but one thing that is generally accepted is toes point slightly out and knees track in line with the toes. There are some that speak against heavily pushing the knees out, but all speak against…

I'm voting on the latter. Again, untrained or new people, have been known to get "newbie gains" but that typically tapers off. You are most likely noticing the good amount of muscle you already had.

Remember most trainers are not trained dieticians or nutrionists. They are using the same calculators that MFP, Scooby and the others are using.

But they should!!! The problem is the weight loss or fitness industry. They want to sell something! They want to convince us that it can be done in 90 days! So we turn away from the tried and true processes that have worked for ages, BUT take time and sustained effort! So they use every trick in the book to get you to…

You fitbit is estimating your TDEE or total daily energy expenditure from ALL of the activity you did that day. If that burn is more than what MFP thought you'd burn based on info you gave, then it will adjust your calories up to keep you at the predetermined deficit or weight loss goal (i.e 1lb/week). So, like the other…

I'm sorry to hear about the death in your family. I'm sure that has something to do with your current mood. My prayers go out to your family. Take some time, greave if you need to. This is a marthon, not a sprint. Take rest when you need to so you live to fight another day. Some days you will fight it every step and others…

Right here!!!

I think the confusion may be the definition of those 2 terms. BMR - Basal metabolic rate - calories burned if you DIDN'T GET OUT OF BED TDEE - Total daily energy expenditure - calories burned doing all the things you do in a day So why would you eat less calories, having performed all kinds of activities throughout the…

Amen!!!

^^^

Stabbing followed by burning I've always associated with a tear of some sort. See a doctor.

You have to be patient, trust the process and keep checking the boxes. I garuntee most of the people you look to for inspiration are 5+ years in to lifting. You have to put in the time. Same can be said for strength!!

Right here!!! This is one of the best comments I've ever read on this forum! Forget everything else until you can come to terms with this. Most folks "yo-yo" diet because they go too extreme with the newest fad diet, calorie deficit or cardio program and it's just not sustainable for a happy life. You worrry about family…

Right here. Normally accepted is from 0.6-0.8g/lb bw. More isn't bad, but just doesn't increase positive affects.

Hip and ankle mobility are helping put you into bad positions on both movements. Knees caving could also be partially due to glute weakness and tight groin, but there is definitely a "hip hinge" issue. You should check out Jones Strength. She has a great ebook specifically for hip hinge issues. She also post great tips and…

It happens to all lifters. Some sessions are +10 some are -10. You just gotta check the box and put in the work regardless. I had a crappy squat sesssion this week, but came back 2 days later and PR'd bench in a cut.

It isn't ralistic for most poeple. You are the rule not the exception. I, personally, am an advocate for the rule Jillian Michaels pushes, 80/20. 80% of what you eat everyday should be "clean" and 20% DAILY should be just stuff you like to eat. Overall you should stay within your goals. When you minimize the restriction…

Also quinoa has a decent amount of protein.

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