keithcw_the_first Member

So maybe, ratchet up daily intake by 100 or 200 per day per week?

Dieting in earnest since January. Off and on for years. It's taking a long time to grind out this last 2% at about .75 pounds a week and it's taking its toll. I've got about 7 pounds to go, assuming no loss of lean mass. I wish I was leaner, but I think it might be easier to try cutting to 10 with a few more pounds of…

Quoted for truth. It helps give you extra juice on workout days.

Cold brew coffee in the morning is great, especially if you're concerned about stomach issues.

I'd feel guilty tossing that many egg yolks. For nine egg whites' worth of protein I think I'd rather just grab a scoop of whey.

Yes, absolutely this. Observe the trend; this is paramount.

Not a waste of money. Especially considering how cheap they are. DEXA scans are $100 to $150. You can get calipers with a larger margin of error and take weekly measurements which will indicate a trend. There's also ways of estimating it via measuring tape like the Navy method. Regardless of the method you use, the idea is…

I want to echo the responses here that say "make a small change and see what happens." Maybe it's a margin of error thing. Maybe it's a metabolism thing. Change something and re-evaluate. Too much cardio? Not enough strength training? I don't know. Make a change, observe and record, and then re-evaluate again.

You can get a set of calipers from Amazon for like five bucks. You take measurements at specific sites and plug them into an equation.

Lots of people recommend this for beginners: http://stronglifts.com/5x5/ If you're looking for bigger muscles (as opposed to dense, strong muscles) then you should focus on higher amounts of reps. http://www.exrx.net/Lists/WorkoutMenu.html Lots of great stuff here too - one day a week, two, three, four days a week. It even…

My FitBit is about 10% too generous with calorie burns, and I assume some margin of error in logging food as well. So I try not to eat back *all* of my FitBit calories. If it's a day where I know I've been more active then I'll tend to get a little closer. When I was eating exactly to the meal plan settings, my weight/fat…

I'm just going to jump in here. I ran about 90 days' of FitBit data and figured it's only about 90% accurate in terms of calorie burn for me. You're going to have to give it some time to observe trends for you. You may also want to switch the setting to non-dominant hand if you think it's crediting you too many calories.

Yeah, so for a while I thought that most of the protein was in the white too. Like, almost all of it. It was only when I was plugging in my hard boiled egg snack into MFP that I thought to look and see what the impact would be if I discarded the yolks. Fewer calories, much less protein. Not worth it.

So that's something - the carton of egg whites is pasteurized right? It would be an alternative to whey supplement in a shake with a much frothier texture, I imagine. I'm not sure the cost breakdown would compare favorably though.

I don't think it's always couched with "In moderation" or "just less of them" or "and then I adjust my activity level or other meals" or "in the same amount but less frequently". Those are all very important qualifiers. "Don't give up your favorite foods! Just eat them in moderation, pay attention to your serving sizes,…

**record scratch** I'm not sure about that. I've always heard "1g/lb. body mass" but that's variously stated as 1 gram per pound of lean body mass or .6g-.8g per pound of weight. At any rate, none of those are anywhere near .3g per pound. I think for maintaining muscle mass - and especially for building new muscle - you'd…

Hadn't you heard that the scoop is a standard of measurement, like a meter? Understandably the "scoop" size can vary but most protein powders seem to provide something around 20-30g of protein per plastic scoop provided with the container. You could also look at my question as how many grams of protein are you comfortable…

Deadlifts, for sure. They'll even help build up your abs although you'll need to cut bodyfat to pretty low numbers for those to come out. Deadlifts, all day long. Not literally all day long, of course. I think you'd be shocked at how much you could pull off the floor with good form. You can start out with dumbbells if you…

I just posted this: http://community.myfitnesspal.com/en/discussion/10120819/fitbit-margin-of-error-calculated#Item_2 Basically, expect that there's a margin of error in what FitBit is recording. You may indeed be losing weight but it could only be on the order of .5 pounds a week. It really depends on your average burn…

I like Optimum Nutrition Whey Isolate. It's among the more affordable ones out there and generally very well regarded. I've never heard that isolate is bad for you. Sometimes people experience bloating with whey protein concentrate, but the 100% isolates are generally OK.

I can't really speak to the subject a whole lot more, not being a professional. My research (or "research") has always been from the strength training side of things. I do imagine that for intense cardio you would still need sufficient carbs to aid in recovery, just as one needs sufficient carbs to aid in recovery from…

I never thought about tweaking height... So, I don't log weight lifting at all. I just use Fitocracy to track my progress there and let the fitbit give me credit for an hour with a slightly increased heartrate. The only activity I log is the odd lunchtime walk through Runkeeper, which is plugged in to FitBit. I had been…

For sure I would imagine it varies. And if I started training for a 5k or something I bet the error margin would change, especially since FitBits seem to favor step-based activities. It was foolish of me to think that the addition of continuous HR monitoring would create a perfect machine.

I think you've got the right idea, depending on how intense your cardio is. If it's "training" intense, then you'd want more carbs. Keep your protein between .8 and 1 g a day and vary your carbs according to your needs that day. On rest days, go for fats and low carbs.

I support this. Nail your protein, and then adjust fats and carbs for rest days or lifting days. As always, the macro split can be expressed as a ratio but the ratio should be derived from the raw numbers. Not the other way around.

I think hydration can have a big effect on the body impedance devices. The calipers have a margin of error too but I want to say it's smaller, although it can be more pronounced if the measurements are not made consistently and correctly. Being an inch off could really impact the reading. If you're really curious, I'd pick…

That's with 3x workouts a week, if that matters

Can you clarify the logic on ramping up intake in anticipation of your vacation?

Out of curiosity, what was your strategy for bulking?

This guy: http://www.startbodyweight.com/p/plank-progression.html http://www.startbodyweight.com/p/exercise-progressions_12.html It can be kind of intimidating at first, but here's a for-example progression for pushups: Wall push-ups -- performed standing Hands & knees -- hips elevated Hands & knees -- hips in line…