powered85 Member

Eggs or egg whites?

Lol funny but true! To build abs I've found the Brazil butt lift episode "tummy tuck" has helped a lot. But again I couldn't see the results until I reached a certain bf%. Even now if I hold onto water or gain a couple lbs 6 pack becomes 4 and 4 can become 2 if really sloppy.

Here's a typical list. Easy to get 50g of fibre a day for me. 0% greek yogurt Frozen strawberries Frozen blueberries Frozen raspberries Bananas Apples Eggs Egg whites Milk Goat cheese Cheddar cheese Peanut butter Almond butter Carrots Potatoes Beets Cauliflower Steel cut oats Corn thins organic sesame Ryvita rye and oat…

Total Weight lost: 85lbs Time it took to lose: 9 months How long in maintenance: 2.5yrs Maintenance weight range: 165-170lbs (6' M) Week of... 2nd January: 173.2lbs 9th January: 170.4lbs 16th January: 170.4lbs 23rd January: 167.8lbs 30th January: 167.0lbs Success/struggles of the week: Had a calorie heavy couple of days…

I buy the large packs from Costco. Bake the entire pack while it's still fresh. Let cool a bit then slice into smaller pieces. Then throw into freezer on a large tray so they are neatly stacked and won't freeze together for a few hrs. Once frozen I put into a container for future use. Then every few days I take some pieces…

If you have premium you can export to excel and run some pretty slick pivot tables to get lots of this data

Add no salt seasoning to either 0% or 2% plain greek yogurt. Even going with 5% Plain greek yogurt isn't too bad calorie wise and super creamy! or Renee's blue cheese dressing.

Something like "Maintainers Weekly Check-in 2017" ?

I wish companies like Garmin would allow custom BMR entries if you go by bf% or have a more reliable method of calculating this value for yourself. It's even more frustrating that their BMR formulas don't match MFP when you have them linked which automatically makes for an offset between the platforms. It'd be great if it…

I've dropped the yogurt and swapped in 2% milk, 10g of pumpkin seeds and a banana post run. Feeling much better. Clearly responding well to additional high glycemic carbs post run and appears to be reducing hunger later on.

This has been great thx for creating this thread. It's been a good motivator to get my butt in gear and be accountable. Could keep this one going, perhaps change title to something different to incorporate further months?

I eat 200-250g of carrots almost daily. Have noticed I get a bit of a orange tinge to my skin colour other than that no ill effects :smile: but have wondered the same question. Also average over 50g of fibre a day (eating close to 3000cals)

Believe you need to save a copy in order to edit

Total Weight lost: 85lbs Time it took to lose: 9 months How long in maintenance: 2.5yrs Maintenance weight range: 165-170lbs (6' M) Week of... 2nd January: 173.2lbs 9th January: 170.4lbs 16th January: 170.4lbs 23rd January: 167.8lbs 30th January: Success/struggles of the week: Data mining and logging diligently. Seem to…

See if @heybales will respond with the tdee spreadsheet. Quite helpful and allows you to get really granular with your activity level. If you go by bf% to calculate things it has that too.

x2. You could also try 3.85% milk. Doesn't have any other additives and tasty. Surprising how many ingredients are in some coffee creamers.

So curious as I know you have a Fenix3 - do you find the watch is more accurate w/o wearing a hrm for calculating high cardio recorded exercise? Appears it follows closer to the METs values w/o a hrm

Thanks I thought I read 4:1 or 3:1. I tend to not eat much in the morning and workout at lunch. So will experiment with more carbs after to see if that slows the hunger down in the afternoon. I've tried having higher calories meals in the morning but it doesn't seem to improve the workout(can also cause GI issues for me)…

Greek yogurt Low fat milk Egg whites Chicken Turkey White meat fish Red meat fish (I think typically has more fat?) Lean beef

I always use the label

So 50/50 is a good ratio? I though the carbs should be higher post run. It is 0% greek yogurt so could look at throwing in some eggs or chicken instead for the protein along with a higher GI carb.

I do find I get quite ravenous after so was wondering if I'm going too low on carbs and high on protein. Seem to perform better eating less prior but would like to get the recovery meals down better to prevent the spike in hunger for the next few hrs after.

If you're eating crackers, try ryvita crisps, ryvita crispbread or corn thins. Consider goat cheese over cow cheese. Natural nut butter vs ones with salt. Unsalted nuts. Watch out for dressings and deli meats. Canned products can also be high in sodium. Look through your diary.... What are the typical foods you eat that…

The way GB is playing so far might be just booze here too! Otherwise usually crackers and cheese, veggies with blue cheese dip, homemade Popcorn with 0 sodium seasoning

My guess would be a weak starter. I usually add to the milk around 115f. How are you incubating it? Are you sure it's holding near 100f the whole 12hrs? I also mix the starter with a small amt of the 115f milk before adding to the main portion. I've never tried reusing a previous batch as a starter before. I always used…

Potato chips, peanut / almond butter and pasta.

I think a lot is learned behaviour. Many people use food as a coping mechanism and also in times of celebration. Others seem to know how much the can eat and maintain and it doesn't matter what they're eating. My spouse has always naturally maintained her weight. She's not triggered by food nor finds certain foods more…

I work it into my calorie goal. I find the type of alcohol consumed plays a large effect on appetite. Example if I have a scotch or Bourbon neat, I sip it slowly and don't like to eat while enjoying aside from a small amt of dark chocolate sometimes. If I have beer or wine, I'm much more tempted to have them alongside food…

I've yet to try the Doublewood 12 but I've had their 12yr first fill and it's fantastic. Will have to try this sometime.

Check out this calculator. Very interesting and it does output weight calculations to see how your time could change with weight loss http://fellrnr.com/wiki/Running_Calculator