Azercord Member

I would also agree with the slow addition of calories back into your diet but I can also add that I'm shorter (5'9") and a little lighter (165lbs) and my maintenance settle around 2600 calories a day. I sit at a desk and workout in the mornings and yes I was also terrified when I came out of a deficit but you'll get there.

For anything really sub half I just do a black coffee or free energy drink or whatever free drink is bring passed out but I also train that way. Definitely practice your plan ahead of time and see what you like.

@heybales I have to admit I'm really impressed with that spreadsheet. Out of curiosity I plugged in my stats and when comparied to what 3 years of maintenance has taught me your spreadsheet was about 100 calories off and that is pretty increadable. No doubt a great place to start, this would have saved me a lot of guess…

You're right CICO is silly, we totally should do a detox and juice cleanse.

Eureka came out on Amazon or so I'm told. Good show from what I remember.

I built a gym in my garage so I guess you could say I live at one. So you should constantly go to and be at a gym (unless you are at work) or 9 like @heybales said (don't know why but it looks reasonable). And like most have pointed out weight loss is done through a caloric deficit and don't have much to do with the gym.

I have a Fenix 5 and it keeps up with anything I want to do and then some. No issue with rash or any of that. I take it through plenty of mud runs and I still haven't even managed to scratch the face of it, really impressed so far. GPS is really good, step counter is pretty good, HRM is fine for a wrist watch and is a good…

why did I have to buy such a heavy damn table :'(

I'm also confused by your weekday limit (or impressed by your weekend splurge). I'm 5'9" 165lb and my maintenance is ~2500 calories a day. If I know something is coming up on the weekends I just bank some calories and I'm fine.

If you cut carbs, caffeine, or changed your eating patterns endurance tends to take a hit. When I switched to IF my workouts took a big hit for a few weeks and then perked back up. It is just your body saying something is different. Just make sure your deficit isn't too aggressive and see if things pick up in a week or…

@MNLittleFinn all I know is I look forward to reading your race report after you cross the finish line :D

You might want to double check if what you are logging has fiber appropriately marked. Many of the micronutrients aren't marked on items leading to lower numbers than you actually have. If you are eating fiber rich foods I wouldn't worry about it too much as it is probably just a documentation error, if not then just add…

@quiksylver296 I'll have to give it a peek then. I've got some free time this week before I head home for the weekend.

@quiksylver296 sorry about that, it has been a long week already with not enough sleep. Missed that typo. Thanks for the input from the both of you. I'll pass this on to my wife. @psuLemon yeah I'm hoping that the lifting bug will bite her and this will become more frequent but twice a week is all I could get out of her…

While I have no idea on TLS and NROL4W (because they are book links and I can't see the setup) most the others are for 3 day a week workouts. Since my wife can only lift twice a week is it fine to just extend out the program for now or would there be a different recommendation?

Quick question for the group. My wife is looking to add lifting to her routine. She is pretty new to the lifting realm and as limited time. Right now she is looking for something along the lines of a upper/lower split or an A/B split since she only has day days a week she can lift right now. This would be in a home gym so…

Still just lurking this month. Life location is still too much up in the air to have a set goal at this point. Trying to get a little more running in there overall but enjoying my lifting and parallettes work a little too much at the moment.

I eat two a day with a peanut butter sandwich at lunch. The more yellow the better (like super yellow with brown spots) and no green, those are nasty bananas. I also like to maintain eye contact with anyone that walks by my desk while I eat them. I now have a very peaceful lunch.

They may have speed and youth on us but experience and stubbornness is hard to beat. You got this!

Nothing wrong with that. I know that journey. Got married, topped out at 235 (yay good home cooking), down to 165 now and still enjoying that home cooking just controlling the portions better. One step at a time and you'll get there no problem

Plan to eat more, larger portions, and have go to easy back up meals. I for some odd reason really like Malt-o-meal so I use it as my easy back up, two servings is 250 ish calories with good carbs and some protein and it I need some extra fat I just throw some butter in there.

While I don't cut I do maintenance and I count my calories from working out into the equation (well most of them anyways). I would say that since you are consistent about it you would be fine setting up your deficit using your workout calories as part of it. Maybe leave a little bit of wiggle room (50-100 calories) since…

I'm sure the OP doesn't know or has forgotten about his post. I could also be wrong here so please correct me if I am (I won't take any offense as I'm still learning this stuff). But from what I understand IF has no effect. Some studies done (on mice) show inconsistent results and show age to be the biggest contributing…

Also on connect, same as here: Azercord. Feel free to add me

@PastorVincent The 3.0s are amazing but the 3.5s don't pull as tight across the mid foot and I have narrow feet. If you do not have this issue then I've found the Lone Peaks to be a great line of shoes.

I'm 5'9" @ 165ish and maintain on 2400-2600 calories. I lift 4 times a week (along with other things) and track with my Garmin, so basically it just continues to track my HR and labels it since I told it to. I lift for about an hour and it burns an average of 250 ish calories. Not a lot but not insignificant. I have an…

@JessicaMcB I'm eyeballing the T3s as out here we have rocks and sand so the tread looks like it would handle well. When it is raining I stick to the streets (cause flash floods aren't fun) so grip isn't a problem in the wet. The only thing I'm waiting on is to see what I'll be running on in Africa as I have no idea what…

Hi everyone! Checking in for the first time in a while because (long story short) life has been crazy and hopefully soon I'll be in Africa and can look at picking up some more running again. At current I've been managing to stay at 10 miles and week and can't seem to find motivation for more so I just haven't pushed it.…

@crazyravr with a bread slicer box and a good knife you can slice a homemade loaf of bread into even slices +/- 2 grams pretty easily. Most ceramic loaf pans make a very square loaf.