LizzyK1983 Member

Hi! I have been sent to this thread and it's really helpful thanks to the OP. A bit of help here would be great... I am 166cm, 61kg (135 pounds) and body fat percentage is 32. My TDEE is 2000 and I aim to eat 1500-1600 calories per day. What should my protein amount be? Lean body mass or total mass? Also because I have…

Thanks for your advice everyone, I think you might be on to something re: fibre content. I will monitor and introduce more slowly from now on. I am making sure I drink at least 2.5L of water to get things moving lol! Thanks again.

Beano? Not sure what that is? (Im Australian)

As a beginner, realistically im not going to be able to complete two sets of 10 reps with 11lb dumbbells with a majority of the exercises. Wouldn't trying to improve on reps/increase weight be considered progressive overload?

I didnt make my own. I found it on a body building website and its a dumbbell routine for beginners. The trouble with stronglifts etc is that they expect me to have access to a gym and i dont.

How is this.... Workout= Monday - Wednesday - Friday Warm up: 5 - 10 minutes light cardio (walking, treadmill, bike etc.) Dumbbell Squat 2 10 reps 40 seconds in between each set - Stretch in between each set Stiff Leg Dumbbell Dead Lift 2 10 reps Rest 40 seconds in between each set. Standing Dumbbell Calf Raise 2 15 - 20…

Thank you so much guys for such valuable advice I really appreciate the time and effort you have taken to help me. Unfortunately I don't have access to a gym but I figure I can use dumbbells and progress the weight I as I improve?? I will research some strength programs and report back with a plan if you wouldn't mind…

I have a history of extreme calorie restriction (i'm talking 800 or less cals) losing body fat and muscle, only to binge at goal weight and put all the fat back on and then some - hence low muscle to high fat ratio. Im emotionally better now and know the binge/restrict cycle is terrible for my body. I want to lose the fat…

Thanks guys im thinking the best way to go about this would be to include more cardio into my workout routine to help with the deficit and burn more body fat. I did the 30 Day Shred a few months back so maybe I will start this one again until my BF% is lower? 30DS includes weights, so even though I wont be gaining muscle…

What would you recommend I do?

Thanks I really need to build up my leg muscle's. Once I have my form correct would it be beneficial to add ankle weights??

Can i join in? I completed this around a month ago but then went on holidays and undid all my progress. Starting again tomorrow and looking forward to getting back into a routine.

I swear Yasmin has given me terrible cellulite

Yes i have been strictly logging and seeing some progress along with exercise and was feeling really good about myself then bam i get my period and it all turns to you know what! I have been eating 1200 calories with the exeption of one cheat meal and the past few days at maintenance so i was worried i had sabotaged myself

25. Ive never really paid much attention before as ive never really weighed myself that much. Its just that i have a dress i want to wear to an important event next week. 2 weeks ago it fit perfectly now its too tight around the back and boobs. Was wondering if it might be period related or i if ive just stuffed up eating…

I finished this a few days ago. I have not noticed anywhere near the results that you find on the net. My hips and legs look a little smaller and the front of my arms are little more toned but according to my measurements I have lost 1cm on my arms and no where else. My chest is actually bigger and I have more back bra fat…

I have nothing to add but I read the topic as 'Keeping muscle on a Cat' haha

I find that strictly clean eating for me doesn't work. It feels really regimented and diet like and that's when the wheels come off as I feel like i'm missing something so I binge on 'non clean foods' regardless of meeting by calorie goal or not. I have relaxed alot and don't stress about eating clean anymore, I balance my…

Just a reminder to not rely on the scales to much! I am on Level 3 Day 5 (level 3 is awesome!) and I have lost only around 1 or 2 pounds but I am much smaller and more toned in the arms and tummy and clothes are fitting so much better now. If you feel like you aren't getting results, keep going it will happen!

Log it as circuit training. From what i have read you generally burn in calories your weight in pounds ie. If you weigh 130 pounds you will burn 130 calories per workout im sure thats just a guide though. I am on level 3 day 2 and am seeing wonderful results. Havent noticed much of a drop in scale weight but my arms are…

Do you think it would be bad to skip the last few days of level 2 and move onto Level 3 - I really really hate level 2!

Thanks guys for all of your encouragement. Im now starting to see some results and im so glad im sticking with it. No change in scale weight but some of my clothes are fitting better. Im Level 2 Day 8 now and can see the home stretch!

I am on Level 2 Day 5... Its getting really disheartening as im not seeing any results yet but I am just going to keep going and see what happens.

Thanks Nads36! Let me know what you think of level 2....

I'm on Day 1 Level 2. Im amazed at my increase in fitness level in just 10 days, but all the arm work in level 2 kicked my butt!!! Im determined to finish though - I've seen minor changes only in my tummy area but the program has done wonders for my confidence and believing I can do it and I love it for that.

Its so hard to get my head around because technically I have eaten 1453 calories which is over my BMR and therefore adequate nutrition wise? If my body is burning anything how do I know it's from today's nutrients and not body fat that is already there ready to be burned?

Its so hard to know what's real and what isn't because of so many conflicting stories. Ie. one article days it exists and your metabolism will shut down if you don't eat enough and you wont loose fat, then others say it's a myth. I think I've read way too much about it all and feel like the moment I get hungry I panic and…

A DEXA Body Scanner gave me the body fat percentage and BMR. The program i am doing involves weighted squats, lunges, leg raises, push ups and arm work with weights, it’s got some cardio in it that’s why I said it’s HIIT training and it sure gets my heart rate up but maybe is isn’t HIIT at all. (I’m new to the exercise…

Sorry I should have been more specific - the hiit training I am doing is with weights and body resistance, a bit like the 30 day shred.