Replies
-
Log the activity, but put in 1 for calories burned. This will stop the site/app from adjusting your macros and calories.
-
Its at the bottom of the food page, it's important you meet or exceed your intake needs, it isn't important for any of the calculations the site/app makes.
-
Data in -> Data out Too much can be just as useless as too little. I prefer a once a week regime, and consider anything more frequent just unusable chatter. Too many day to day fluctuations that will impact the data, and cause someone to make false conclusions. You want to be consistent in your weigh ins. Same time, same…
-
Subway - Male - 870 - Daily calories for maintenance ~2400 - Amount of time to burn off = 8.7 hrs - Intensity level : Existing. 1 Meal fueling your body for 1/3rd of a day ... that's just horrible.
-
Since he specifically said animal protein, you naturally count all animal sourced versions, including eggs and dairy. It is a rare meal ( or snack ) for me that doesnt contain significant protein, and almost always at least partially animal sourced. As far as the why every meal ... its a lot easier to eat 30-35g 3x a day…
-
It can take a couple weeks to fully Keto adapt, and 1 or 2 bad meals in the middle can force you to start over. Make sure you are sub 50g net carbs for the day to start , then gradually adjust from there when you figure out your bodies actual tolerance for carbs. Some find it helpful to completely remove all non vegetable…
-
.8g/kg is a minimum intake. There are studies that show higher protein intake levels help your body retain lean muscle mass when in a caloric deficit. Higher levels are also typically required when very active, regularly participating in sports activities, or when trying to gain muscle mass ( strength training/body…
-
Starting up an exercise routine after a long time off can cause your body to retain more fluids ( part of the repair needs ). Other water retention factors to consider are carb and salt intake, which will cause retention. Additionally, normal changes during your cycle will cause your weight to vary drastically due to…
-
Sat morning ( fasting ) at the gym, after I work out is my routine. You need a consistent state to get a valuable reading. Fasting in the morning ( whatever day works best for you ) is the way to go. If your doing it right, the only changes your going to see from more frequent weigh ins is water retention changes.
-
Carbs/glycogen cause you to retain more water intramuscularly. As you deplete the glycogen and dont restore it by eating heavy carbs, you will find yourself expelling it. Calms down after a while, once you reach your new balance. I have noticed also ( anecdotally ) that liquids seem to pass thru me more rapidly as well (…
-
-
It's never a bad time ( unless injured ) to conduct strength training. You can improve muscle function and strength regardless. And strength training has proven to help you retain muscle mass while in a heavy caloric deficit, as does sufficient protein intake. A surplus caloric intake is only needed when trying to gain…
-
Eating back exercise calories is a matter of personal choice. Exercise calories are not part of the weekly targeted weight loss goal, so you can safely consume them if you chose too. Many people who do eat back calories will only eat back a portion of them, based on how accurate they think the burn estimate is. A common…
-
Dehydration can cause cell metabolism to slow down, lowering your BMR. There are a broad range of symptoms associated with it, and it can cause or aggravate other conditions.
-
In general: 1) Start eating at maintenance or a surplus ( slow or fast muscle gain ) 2) Start weightlifting more frequently to gain muscle mass. Full body training. 3) Make sure you are getting enough protein to support muscle mass gain 4) To get a 6 pack, your probably going to have to get your BF% into the single digits,…
-
Your nutrition plan needs to be a plan for the rest of your life. A plan that you can continue with for the next 10/20/30+ years. That is the only way you can achieve sustainable results. There are no good or bad foods, unless you have a specific metabolic syndrome. If you are over eatting 500 calories a day, you will gain…
-
You can recomp at maint to try to lose fat and replace it with muscle at the same time. This is a very slow process. You can bulk at a surplus, if you are trying to gain muscle mass quickly. You will gain both muscle and fat, but if you're careful, can minimize the fat gain. Or, you can continue to cut at a deficit, while…
-
Seconded. Tried a couple, threw them out along with the food they were on. Never gonna touch them again.
-
If it fits your macros .... And yes, its a very successful philosophy to use when designing and using a nutrition plan. Been working for me for a long time.
-
Start with a beginner progressive lifting program like StrongLifts, Strong Curves, Starting Strength, etc. You can maintain muscle mass, and even potentially get some "newbie gains" while eating at a slight deficit, as long as you get enough protein to support it. Recomp at maintenance is another option, but is a much…
-
Sustained over consumption has previously been linked to increase occurrence of some medical issues, according to outdated ( and currently being revised ) medical recommendations. http://www.medicaldaily.com/cdc-salt-intake-guidelines-were-wrong-most-people-no-great-benefit-dramatically-reducing-dietary
-
If you over consume water, that is bad for you too ... so make sure to find other options ... Eat in moderation, and stick to the leaner cuts if that suits your mentality more. Me .. I eat it if it doesn't eat me 1st, but not to excess.
-
Colby Jack
-
Considering you are 7-8 weeks removed from having bypass surgery, I wouldn't be asking for advice from anyone except your physician. That is a drastic change, and the only informed opinion will be theirs. Having said that, plateaus are completely normal, and can last for extended periods. The longest to date for me was 5-6…
-
As calories, they are all the same. 1 cal of carbs = 1 cal or protein = 1 cal of fat. This is because calories are a measure of energy, not a nutrient.
-
There are certain minimums recommended by various medical or government bodies. Once you've met or exceeded those, the rest is arbitrary. This is why there are so many different/competing diet plans. You need to determine what kind of lifestyle you have/want, and then adapt your plan to fit it, in a healthy, nutritionally…
-
Swap your white flour food items for whole wheat or multi-grain ( breads, muffins, pasta, etc ). Leave on/eat the skin from your potatoes. Brown rice. Popcorn. Oatmeal. You also have supplement options ( psyllium husk, etc ), if you wish to go that route. Check your local drug store/pharmacy isle.
-
If you are constantly working out ( regular routine ), then your muscles are constantly trying to repair. The water retention associated with the repair process doesn't stop until after the need to repair stops. The amount will increase or decrease based on the intensity and frequency of your workouts. The only time it…
-
If your plan is to only limit for 2 weeks, that will barely give your body a chance to keto adapt. There isn't much point to unless you are going to continue for at least a medium term ( 4-6 months ).
-
If you need/want the reassurance of a measurable to quantify progress you already know you are making based on other tangible observations, then get on the scale. After your done "reacting" to whatever the number comes up as, I hope you realize that the only thing that is important to get from most scales is trend…
