pmm3437 Member

"A box without hinges, key, or lid, Yet golden treasure inside is hid." - Bilbo Baggins Not sure 6-10 a day is optimal, but you could do worse for supplementary protein sources to boost your intake. I eat ~ a dozen a week for breakfast, plus whatever I get incidently as a cooking ingredient in other foods, like breads or…

Only thing you need to lose weight is a caloric deficit. How you get one is up to you. Do it in a way that is healthy, you enjoy, and can sustain.

Anyone providing an opinion while trying to sell you a product or idea/plan is self serving, and I don't put stock in such sources. The USDA recommends 0.8g/kg/day for protein, for the general public. That is sufficient for 95% of the population. For athletes their recommendation is anywhere from 1.2 to 1.7, depending on…

2 weeks lose 0lbs 2 weeks lose 3lbs 2 weeks lose 0lbs 2 weeks lose 2lbs 2 weeks lose 1lbs. 2 weeks lose 4 lbs Looks like a hormonal water retention pattern to me. That, or once a month or so your loading up on sodium from a special occasion/night out type situation. Low carb isnt a magic bullet. After a week or two, and…

Your nutrition plan is at least 5x more important that your exercise plan, when trying to lose weight. Without knowing any more details, all I can recommend is you work on it, buy a scale and start logging accurately.

At the gym, you can end up with options overload, or fall into a routine. At home, very easy to get interrupted, less easy to make excuses ( bad weather driving, etc ). Go with what works for you. Good to see you realize the limitation.

Running shoes/trainers have their purpose. For anything else, you want a flat, fairly firm sole. That goes for weight lifting, rowing, elyptical, etc. Pair of converse all stars will do just fine ... if you want to get more fancy/expensive, look into something like a wrestling shoe. ( ex:…

I back load my plan so I usually eat a majority of my calories after work. Typically works out about 25% each for breakfast and lunch, 10% or so for snacks and drinks throughout the day, and 40% or so for dinner. This lets me grab lunch or dinner out once in a while, without blowing up my whole plan. I just flip the…

Converse all star high tops ( or similar ), or a hiking boot. Flat sole, ankle support for traversing uneven surfaces.

It doesn't exist, because its subjective.

Since you don't want lite versions, cant make any suggestions, its what I drink lately. If your willing to reconsider, check out Mike's Hard Lite Black Cherry Lemonade ... love the stuff. In fact, most of the lite versions of Mike's, Smirnoff, etc that I have tried are pretty good, and around the 100-125 cal range. Quality…

Recomp is attempting to lose fat and replace it with muscle at the same time. For someone that is already fairly lean, it is done via a combination of strength training and eating at or just above maintenance. You stay about the same weight, or gain slightly, while overall lowering BMI %, which is exactly what your looking…

Biggest causes of short term trend reversals in a long term downtrend ( all water retention related ): 1) Hormonal cycles or deficiencies ( ToM or not eating enough fats ) 2) Spike in Sodium or Carb intake 3) Change in exercise/activity that results in an additional need for tissue repair. Other possible causes include…

A regular weekday for me is 450-500 calories for breakfast. 2 eggs, multi-grain English muffin with cream cheese, and either 2 strips of bacon or 2 sausage links. My normal calorie split is ~ 25% breakfast, ~25% lunch, 30-40% dinner, and the other 10-20% is spread out over the course of the day ( snacks and drinks ).…

Treat it similar to a night out to dinner. Its a special occasion, enjoy it and don't sweat it. I wouldn't try to log as you go, it will ruin the occasion. If you choose to try to estimate after the fact, be overly generous with your portion sizes, to account for variances. Be aware it will be highly inaccurate and accept…

There are days I miss on fiber, and days I go well over. In the end it all works out. If you are consistently low, you probably want to make some changes thou. There are benefits to GI health as well as increase satiety to be gained. I don't know why your fiber goal is set so high, but the Institute of Medicine…

The only danger when eating mono meals, assuming the food in question is biologically safe, is the lack of nutritional balance for macro and micro nutrients. As long as you are accounting for the nutritional deficiencies in your other meals so that you end up with a balanced weekly plan, there should be no long term health…

Eat a minimum of 1200 a day, and try to meet your protein goal. The protein will help you retain muscle mass while eating at a deficit. Beyond that, don't force yourself to eat just to meet the calorie goals.

Too little information. We need to know: 1) How long on program ? 2) Any change to nutrition plan ? ( predominately sodium and carbs/fiber ) 3) Pre, currently, or post "change" ? ( monthly hormonal fluctuations ) 4) Change in medications or dosages ? 5) Change in or starting new exercise routine / activity level ? ( more…

I setup with a goal to lose 2 lbs/week from caloric deficit, using an activity level that was probably below my true level. I also was exercising 4 days a week at the time, each day doing a combination of machine based weight lifting and treadmill cardio. Most days I ate back ~ 75% of exercise calories from cardio, and…

20-30 mins climbing up and down in the hotel stairway can be just as good a cardio workout as StairMaster or treadmill work at the gym. It should be more about staying in the habit of working out .... don't break the routine. If they're lighter/harder/different from what you normally do, that's fine. Nothing wrong being a…

If it comes prepackaged or proportioned, I don't bother weighing it. If anything, its more likely to be short then over. A little bit less than the serving size equates to a few less calories, and I realize even the label is just an educated estimate. Examples would be a hot dog, or a protein bar. For home made stuff, I…

Your within 5 lbs. of your goal, which I will assume is a healthy weight based on BMI .... So, you are already lean, and since you state a desire to "tone up", I imagine your lacking muscle definition, and possibly "skinny fat". The easiest way to get started solving that situation is a full body strength training routine,…

2 lb./week is the suggested max healthy rate. There are a number of factors to consider, which might result in a lower maximum based on your situation. At least initially, you should be fine. Half of that loss is likely due to less water retention, if you started paying attention and tried to lower sodium intake. If you…

100mg sodium causes 1 cup of water retention, which = ~ 0.5 lb. Just to illustrate, a McDonald's Cheeseburger ( 680mg ) has enough sodium in it to cause an increase of 3.5lbs of water weight, if it is in excess of your RDA. The calories ( 290 ) in it are only enough to cause < 0.1 lb increase in weight, if in excess.

Typical serving size for broccoli is half a cup, which contains 2% RDA of Calcium,1% RDA Iron, and 1.2g Protein. Typical serving size for chicken is 2 oz., and provides about 7% RDA of Calcium, 4% RDA Iron, and 10g Protein. If you ate 2 servings of broccoli for every serving of chicken, you would have to eat 9 "meals" a…

Just as a start, that diet would leave you calcium and iron deficient, and probably without enough fat for normal hormonal production/support. Would also not provide enough carbs for energy, and your body would shift over to ketosis. You would likely experience carb withdrawal symptoms ( keto flu ), generally feeling like…

Check out this community group http://community.myfitnesspal.com/en/group/1143-keto GL

So, you've been losing but not lifting even for muscle sparing reasons. You've most likely lost mass due to this, and in all probability that loss was disproportionate, since we typically perform more work with our lower bodies than our upper bodies, during normal daily activity. Sadly, the damage is already done ...…

Proper breathing will enhance the amount of power you can achieve during the work portion of the exercise cycle. Will also enhance core stability, reducing chance of injury as previously stated. At light weight/ just starting levels, be concious of it, and make efforts to improve, but don't let your concern slow you down…