pmm3437 Member

Stronglifts 5x5 is one of the most highly recommended beginner routines on this site. http://stronglifts.com/5x5/ The basic is free, its designed to be a 3 day a week program of < 1hr per session, and many ppl have reported success using it to get back into the gym and on track. I have been using it with good results. A…

Its a book with a structured plan for a low carb diet. There's dozens of different low carb diet books out there ... ie its nothing special. The same benefits can be accomplished by making your own reduced carb plan, ensuring a calorie deficit. Switching from a TAD plan to a low carb plan, a good portion of your initial…

^ This ^ is your best option.

I donate to the Salvation Army or Volunteers of America a couple times a year or more. Basically, anything I have no use for anymore, that might still be useful to someone else. That includes clothing.

Can ppl tell that you actually make an effort to exercise - yes. Can ppl tell that you spend as much time at is as you say - I can't see that in the picture provided, so no. The only reason to change would be if you are unhappy with the results ... and only you can decide that.

Was 105 a healthy weight for your height, age and frame size before ? Most charts will indicate that this is only true if you are small framed and 5' - 5' 2" or shorter.

I do 20% each for breakfast, lunch and snacks, with the other 40% for dinner. This works for me, because it leaves me enough wiggle room to go out to dinner on occasion, without trashing my budget. You have to figure out what works for you. I would recommend you log for a week or two, and see when ( and what ) you tend to…

Cutting sodium will lower water retention, which can be significant enough to show up on the scale. All depends on your pattern and normal intake. I've been told for decades to watch my sodium intake, cause of borderline high blood pressure. Best readings I've ever had where after i had lost 50 lbs, even thou my sodium was…

Tahini sauce, avocado, hummus, mustard or a fruit jelly ( low sugar ) will be 50% or less of the calories for the same amount, if you pick smart choices. Other options like ranch dressing, olive oil, butter, etc wont be a significant savings of calories.

The USDA min recommendation is 0.8g/kg. Scientific studies have shown a benefit in retaining muscle mass eating up to 1.5g/kg when in a high caloric deficit for short periods. There has been no evidence showing intake higher than 1.5g/kg provides additional benefits.

You have a bike, so your remaining options are treadmill, elliptical, or rower. The one to get is the one you actually like and will use. Check out a local gym, and get a 1 month visitor pass/membership, and try out each type. Then you can make an informed decision.

Stop making processed food a mainstay in your diet, and start prepping your own meals from fresh or frozen ingredients. Its the only way you have any real control. If you batch cook, you can still have the convenience of popping dinner in the microwave after a long day. Alternatively, if you plan to keep using these items,…

I would only record calories burned from a device with a heart rate monitor. The entries in MFP are wildly inaccurate, because they are generic. Most eat back a portion of the calories. What % you eat back should be based on how accurate you feel the burn estimate is. I always recommend to at least try to get the extra…

Any activity is good enough to get started with. Results will vary based on duration and intensity. Walking an hour a day 5/week is a decent amount of cardio. For the results most ppl end up wanting, you need to incorporate some strength training along with the cardio. More advanced strength training almost always…

Catabolism is a state in which your body breaks down larger molecules into smaller ones. In the case of muscle tissue, it is the breaking down of the proteins into aminos acids, which are then used to support gluconeogenesis. Gluconeogenesis is where the body creates glucose ( energy source ) from non carbohydrates. The…

Find and engage a mental health professional immediately.

A hairline fracture is a bone injury, and you need to seek a medical opinion on how to treat it/recover from it. At the same time, you can talk to them about appropriate levels of exercise until it is healed. You should be minimizing activities that aggravate the injury, allowing your body to repair, not increasing…

I don't use them, but the literature and nutritional information available for them seem to indicate they are a decent source of fiber, usable if not ideal protein and fat ratios, and provide a range of micronutrients. Doesn't provide anything you cant get readily from other sources, so not needed. Can be beneficial, if…

5 calories a minute doesn't sound like a stretch at all, its very reasonable.

Everything you try to record as you put it into your mouth is an estimate. Once you realize and accept that fact, you will likely have less anxiety about the whole process. Try to find USDA entries, verified entries with lots of submissions, or that match the label on the item you are recording. If you are still concerned…

More than one way to skin a cat ... OHP isn't the only option for shoulder work. If you still want some, pick another exercise and carry on. If the rest of your routine is well rounded ( like your suggested ), the other areas the OHP works should continue to progress sufficiently, if perhaps a bit slower. You can always…

You have to make sure you get sufficient protein intake in combination with the lifting, in order to retain muscle mass. Medical studies have shown that protein up to 1.5g/kg has a positive benefit when trying to retain muscle while in a deficit. Your lifting routine needs to be progressive. StrongLifts is one of many such…

Chef Boyardee, Chili, Soups ... stuff like that I used to eat out of the can all the time, before I started paying more attention to my sodium intake. In fact, some of them I couldn't eat heated up, cause it changed the taste/texture from what I was used to, and made it less palatable. Potted meats and other stuff intended…

USDA RDA 19-50 female : 25 male : 38 ( from this chart http://www.dietaryfiberfood.com/dietary-fiber/fiber-rda-rdi.php ) I don't get as much as I should, but I make an effort to get at least some every day. Hard to get fiber when trying to keep your carbs down, without supplementing. On my best day, might get 40-45 and…

If you discard the flavor packet, or only use a portion, then it fits as well as any other pasta into a balanced diet. There are some concerns with the ingredients, depending on who you listen to. The sodium can be an issue, and read the packaging .... that small brick is considered to be 2 servings for a total of ~ 400…

I've seen the 1st episode, looking forward to watching the 2nd tonight ( I record and store on my HTPC ). It did start slow, and I feel probably will remain so, when compared to the original. There wont be waves of zombies chasing ppl every episode ... its the genesis of the outbreak. Its about learning of it, and coming…

51 lbs. in 7 months and counting. That included an injury that resulted in a 1 month reset of my exercise routine, and a total of about 6 weeks where I was eating at or close to maintenance ( injury and vacation ). CICO is the only way to lose weight naturally. Much easier/convenient to control the CI half of the equation…

Swelling and some additional water retention inside the tissue is normal, while the body is repairing. Edema is water retention in the interstitium, and is not normally a result of exercise. If you cant determine which you have, or are unsure, I would recommend you get medial diagnosis and confirmation, to assuage your…

The common recommendation ( including directions on some brands containers ) is within 30 mins of completing your lifting workout. Supposedly this is the time period when you body is most receptive to protein uptake. Medical studies have shown that up to 1.5g/kg can have muscle sparing benefits when in a caloric deficit.…

Its a matter of trying to more accurately estimate your baseline required intake, that's why you have activity levels to select. As you get lighter, the differences in TDEE between the activity level narrows, so if you followed it strictly, your weight loss rate would narrow. Where as, with an accurate activity level and a…