pmm3437 Member

Without before and after numbers, there is no way to answer the question accurately. An educated guess, based on the information you provided, would lead me to believe you've lost at least some muscle mass. A month long complete layoff is almost like starting over. The combination of more exercise ( walking everywhere )…

Its great encouragement, and also for self esteem. Use that positive feedback to fuel your determination and self motivation, and keep up the good work.

I stopped regularly using supplements a while ago, but still do occasionally. I like the EAS AdvantEdge Carb Control line. 17g protein, 2.5g net carbs for 100 calories. Its a pre-mixed, so it is more expensive, not sure its suitable for every day for the cost. Shakeology isn't a protein supplement, its a meal replacement…

Don't know where you're at, but in my neck of the woods, you can have a gym membership for what amounts to < $2/day, even when adding in the initial joining fees. Many easy low cost/no cost ways to get cardio in the home ( see previous suggestions, basic calisthenics ). Much harder to do strength training long term,…

Needing a challenge is all about competition, either against others, or against personal history. In this sense, it doesn't matter what you pick, as long as there is a way to quantify results. If your goal is more than that, then pick the appropriate exercise(s) that will help you attain those additional goals.

Any breakfast that is predominantly fruit based will not be as filling, as there tends to be minimal amounts of fiber, and no measurable amounts of fat or protein. Additionally, if that is all you regularly eat, I would recommend you increase your breakfast intake. 200 cals to start the day is low, even if your running on…

In a nutshell: A calorie is a calorie. For CICO tracking, there is no "this is better than that". What you get it from will influence other factors ( macro and micro nutrient counts, health benefits ) Its all estimates and guesswork, be as accurate as you can be.

White pizza, thin crust ( NY style ). No meats, but add veg if you want. I prefer it clean ( just the sauce and cheese ). Find an old world style, Italian mom and pop pizzeria, with stone ovens. That, or don't waste your time ....

http://community.myfitnesspal.com/en/group/1143-keto MFP keto discussion group. Macros look good as a starting point. You can adjust up or down later, once you've been on the plan for a while, and have a tester. Anything sub 50g/day is typically considered a Keto plan, and works for most ppl.

As long as you maintain a deficit, you can lose weight. How fast you lose is based on overall deficit. Exercise brings health benefits, and can also help you achieve a deficit.

Definitely friend ... but we only catch up infrequently.

USDA RDA macros Protein - 0.8g/kg minimum. Sufficient for 95%+ of the population. Benefits to eating more up to 1.5g/kg for muscle sparing while on a deficit. Fat - 25-30g/day minimum for essential fats to support hormone production. Fiber - 25g/day for female 20-40 ( iirc, range might be off ) All the rest is personal…

^ This ^ If your weekly trend is and continues to be over, you need to make a change. If your eating due to hunger, then try to shift your intake to increase satiety. That means less fuel ( non fiber ) carbs, and increasing fiber, protein and/or fat intake. If its not a hunger issue, then you have a behavioral issue you…

Generally speaking, you want to stay off it as much as possible, and not activate the joint. I would stay away from anything that puts pressure on it, including cycling. Swimming is a good alternative cardio exercise when dealing with lower extremity injuries. Body weight exercises that don't require support, such as…

Eating < 1200/day for a female is considered at risk and potentially unhealthy, if not monitored by a medical professional. Since your already in what is considered the healthy BMI range, you shouldnt be looking to lose more than 1 lb./week at most, and 0.5 lb./week is the typical recommendation.

If I want a soda, I have a soda. If I crave something else, I have that too. I just make sure it fits my macros.

Not a lifestyle change, its an event. What happens afterwards now that you have money may qualify. Quit smoking Becoming a Volunteer Buying a permanent residence Retiring Joining/leaving the military

General rule of thumb is a minimum of 48 hrs rest between exercises that target the same muscle or group of muscles, if you are working at 85%+ of your max capacity. So, every other day for full body routines, split sessions for targeted, etc. are all options. I am currently on a Sun - Tue - Thurs schedule, doing full body…

I have my days, where I just don't care, and eat what I want. I accept the fact that every day isn't going to be a perfect day, that fits into my overall plan. I recognize it, own it, and then move on. I try to limit the number of "stumble" days, but I realize they are going to happen, and I don't allow a misstep to ruin…

http://www.calculator.net/ideal-weight-calculator.html?ctype=standard&cage=38&csex=f&cheightfeet=5&cheightinch=10&cheightmeter=180&printit=0&x=56&y=13 Based on the Robinson formula (1983), your ideal weight is 145.5 lbs Based on the Miller formula (1983), your ideal weight is 147.0 lbs Based on the Devine formula (1974),…

If you'll end up eating all the servings eventually, just estimate the % of the package, and record it. I do this all the time when I make things like Pasta Roni, and put half away in the fridge. It doesn't matter if you ate 55% or 50% today, if you eat the remainder a day or 2 later ... it all balances out in the long…

If you're meeting your protein, and getting adequate nutrition and calories, the composition of the rest doesn't have to meet any specific ratio. That's why there are so many valid nutrition plans possible. You want some carbs for glycogen, which is short term, rapidly available energy storage in the muscles and liver. You…

Fat, protein and fiber increase satiety. Sugar and alcohol based carbs do not. If you want calories that don't fill you up, you need to gravitate to sweetened drinks, empty calorie foods like most deserts and candies, low fiber sweet breads like cornbread, breakfast muffins, along with carb heavy and/or starchy foods like…

Those are all symptoms of a heat stress situation, specifically heat exhaustion ( http://www.wikihow.com/Recognize-Symptoms-of-Heat-Stress). Considering they are directly related to and follow your exercise routines, this is the most likely cause. You may need to increase your pre and post exercise intake. Consume fluids…

Personally, I don't try to gauge it at all. The classifications are subjective. I start from Sed, and record any major activities ( workouts, etc ), where I have a chance to provide at least a semi-accurate estimate of calorie burns. This makes any error as far as general activity level guaranteed to work in my favor (…

Eat sufficient protein, and include full body strength training in your exercise plan. Both are muscle sparing, helping you retain mass while in a caloric deficit. Unless you are on a medically supervised nutrition plan, you should not be eating under 1200 calories a day. It is not considered safe/healthy. Minimum RDA for…

It all depends on the definitions you choose for each of the terms. For most ppl, using the common nomenclature ( ie diet implies deficit ), what you put in is easier to control, and orders of magnitude more important than exercise calories. This is because you can eat a donut ( for example ) in 5 mins, and ruin the…

http://www.calculator.net/ideal-weight-calculator.html?ctype=standard&cage=18&csex=f&cheightfeet=5&cheightinch=4&cheightmeter=180&printit=0&x=44&y=13 Ideal Weight Calculator Result Based on the Robinson formula (1983), your ideal weight is 123.0 lbs Based on the Miller formula (1983), your ideal weight is 129.1 lbs Based…

Considering that macros are guidelines, and highly flexible, in the long run they are less important than calories, for weight loss. Now, after saying that, I would make a recommendation that you try to maintain a relatively balanced plan, so you get good nutrition. If your trying to save muscle mass while losing ( and you…

I would recommend you keep to your regular weigh in and logging plan. So, if its a recording day, record it.