pmm3437 Member

The best advice I can add is to ease back into it, like you were starting brand new ... and to listen to your body. After a significant layoff, you can't just jump right back into it. A good PT or certified trainer consultation would definitely help you get restarted the right way.

I keep a container of nuts in my desk drawer at work. Whenever I have a day where I need a little something in between at work, a small handful usually takes care of it. An oz. of peanuts, for example, will provide 14g fat 7g protein and 2g fiber for only 170 calories, which will help get you to the next meal. Ive been…

There are no good or bad foods. Different foods have different nutrition profiles. IIFYM and contributes to your daily needs, it can be a valuable addition to your plan. In the realm of breakfast cereals, Special K and Cheerios tend to be more nutritionally dense and have an average profile distribution, which I would…

It's 100% the dogs fault that the runner triggered INSTINCTUAL behavior, and then didn't know how to properly react to it. It's a sad failing that the animals were already previously identified as dangerous, but apparently nothing or not enough was done to prevent further incidents. So many ways this could have been…

The age ole adage is "feed a fever, starve a cold". Personally, I maintain my nutrition plan, and allow the infinite diversity of recombination and personal choice decide if i want chicken soup today cause i want it, or cause i think i need it to help fight illness ( as an example ). Switching from a deficit to eating at…

If you want a Cheeto, have a Cheeto. Just don't have 50 if your nutrition plan only has room for 25 due to the calories. If every food had to be a model food for nutrition purposes, you wouldn't be allowed to eat anything. What is important is the blend in the end. Make sure you're getting what you need to remain healthy…

When was the last time you had MFP recalculate your targets via a goal update at current weight ? When I was using guided, I would re-run it every month or 10 lbs. lost, so it would recalculate my base calories to maintain the same average weekly rate. A shrinking deficit, coupled with tracking inaccuracies and exercise…

Short answer - Doesn't matter, cause none of it is accurate anyway ( strength or cardio ). Long answer - It is impossible to even make a reasonable estimate for calorie burns for weight training, since there are too many unknown variables to account for. This is why the calorie estimates for cardio are notoriously…

I will eat pretty much anything that wont kill me, and I've tried quite a few of them. If I had to grab one today for a meal, which brand I chose would be based on what I was trying to accomplish. Some brands are more suited for "bargin fill ups", while others have better nutrition profiles. I would make 3…

"The AHA's new guidelines don't include sugar found naturally in fruits, vegetables, whole grains, or milk. By "added sugars," the AHA means sugars that you add to food yourself, and also to sugars and syrups used to make foods or drinks." .... - http://www.webmd.com/diet/20090824/heart-group-limit-added-sugars-diet IE…

The whole purpose is not to reach a specific number ( or at least shouldn't be ), its about improving health and the way you think/feel/perceive your body. Many have gone thru stages where they can see/feel/measure progress by dropping down a size, taking measurements, or just seeing it in the mirror, while the scale stays…

Weight training ( with supporting protein ) while at a caloric deficit is muscle sparing ( reduces loss of mass ) and can have measurable and valuable results in both body composition and strength. Cardio based exercises are not required to lose weight, they are a tool that can help create a caloric deficit. You don't have…

I can agree with all of this. I am not trying to support a position it is unsafe to be at the high end of the range, and I've seen similar information about leucine. I gave her the full range recommendation, the calculated values at the extremes, a rational for why I chose 1g/kg, and the value for her at that same rate. I…

The only medical studies ( not bro science articles on bodybuilding sites ) I have read that mention protein intake values at the top end of the range are short duration and highly restrictive calorie diets. Most of them picked a target of about twice the standard RDA, so around 1.5-1.6 g/kg. Some of those studies also did…

Based on the USDA recommendations, you should eat a minimum of 55.6g/day ( 0.8g/kg), and no more than 118.3g/day ( 1.7g/kg ) for current weight of 153 lbs. I am sedentary-lightly active most of the time, but exercise 3d/week, which I don't feel qualifies me as an athlete ( I don't train a lot or for long durations ).…

http://www.livestrong.com/article/268351-usda-recommendations-of-protein-in-diet/ Ive always found Livestrong to be accurate/reliable. http://www.thedoctorwillseeyounow.com/content/nutrition/art2059.html Here's another corroborating source.

From their web site ( http://www.proteinworld.com/slender-blend.html ): Nutrional Info (per 40g serving) Calories: 150Kcal Protein: 31g Carbohydrates: 2g of sugars: 2g Fat: 2g Profile doesn't look bad, if you need/want to supplement for protein. OFC, not supposed to advertise products ....

Excessive fiber can lead to gasiness, bloating, cramping, and in extreme cases constipation/blockages. Other potential effects include reduced nutrient/pharmasudical absorption. http://www.livestrong.com/article/407714-side-effects-of-eating-too-much-fiber/ How much is too much, exactly, is determined by more than just the…

Physiologically, I don't like heels because they aren't good for your feet, etc. Aesthetically, I understand the alure. My preference is whatever makes her happy. Looking up at someone might be a nice change for once...

You wrote lobster, crab rolls, clams ... I read Salt Salt and Salt ( from the butter sauces and cooking ). Every 100mg of salt is an extra cup of water retention, which is half a pound. I imagine your exercise routine wasn't nearly as lengthy/vigorous, and that your logging not as accurate. All of which are contributing to…

At least eat the additional protein, which is muscle sparing/conserving when in a deficit. Calories is a personal preference, and most will tell you to eat some, but not all, because exercise burns are inaccurate. If you have a ways to go, it wont be as critical. If you are close to goal weight, I would be more likely to…

I went back a week in your food logging. I don't see someone struggling to meet a goal, I see someone not even attempting to get there, based on your food choices. That is the impression your food diary gives. There are also way too many quick log entries, which obfuscate what your true intake is. And I have the impression…

Read this, and show it to your family: http://www.buzzfeed.com/sallytamarkin/am-i-right-ladies Shamelessly stolen from this thread ( http://community.myfitnesspal.com/en/discussion/comment/33111158#Comment_33111158 ): Both require dedication ... the left also requires significant supplementation.

Because of your ovo-lacto nutrition plan, a lot of your protein comes with fiber included, and tends to be lower in fat. This contributes to you feeling fuller all the time, and also missing on the low side for calories. Since you are looking to increase calories while maintaining or increasing your protein, you need to…

Hope you followed proper recovery protocols after spending 15 hrs doing endurance cardio.... @Iron_Feline - Bike club stage race, according to a quick google search of the title on the link. But yeah, more detail might have prompted a different response. Congrats ... takes a lot of dedication and drive to accomplish…

This is the 1st mention ive seen of this suggested rule, and I've been on this site for 6 months, so not sure where you've seen it before. Generally speaking, slower weight loss rate is more muscle preserving, and the capped healthy rate is usually espoused to be 2lb./week without supervision. I am currently using a…

Muscle cramps after excessive loss of fluids due to exercise or other means is typically a deficiency in electrolytes. Make sure you replenish sodium, potassium and magnesium after exertion or long periods in very hot ( sweaty ) environments/working conditions, as well as properly re-hydrating. Cramping and Magnesium…

Stop making sense ...

Macros don't make you fat, calories do. Low carb, low fat, whatever, just make sure you follow CICO and you can lose weight. Diet is several times more important than exercise. It is nearly impossible to "out exercise" a poor nutrition plan, and exercise is not necessary to lose weight. Exercise is valuable to help lose…

IIFYM, it wasnt a bad choice, and there are no bad foods. There are foods with varying nutritional profiles, some of which provide more or a better ratio of macro and micro nutrients. From Subway web site for 6" version: Looks like a balanced meal profile to me.... 1/3 of your RDA for essential fat, ~1/3 of RDA for…