peaceout_aly Member

Also, your abs are goals!

First off - those crepes look amazing. Second off, I'm 4' 11", 110-113 lbs. on prep and consume 1,300 calories with near 150g (I am for more but usually end up around that while in my cut) of that being protein. When in bulk, I eat near 200g protein. I lift for two hours a day and do around an hour of cardio. Also, I have…

Wow, I haven't thought about smoothies in freaking forever since I'm on prep - it's one of those things that I kind of forgot how good it was and now here I am craving it. I would probably say Chocolate Banana!

We really can't be of assistance without more details. What are your stats - height and weight? Are your shoulders large due to them being broad, or are you looking to lose weight, or are you looking to lean out the muscle that is there? Many things can make shoulders appear large - but we can't help without knowing what…

I live in D.C. but travel back to NJ every weekend (moved here from Jersey about a year and a half ago...can't wait to eventually move back!)

A lot of people recently have been opting for Intermittent Fasting [IF] which sounds like what you described - fasting for a large portion of the day and then consuming the majority of calories and macronutrients in a large meal, or two large meals. For some people, this is an excellent option. For other people, like…

I would definitely say yes. It's a tracking mind set and that seems to go hand in hand with falling back into the same routine. I would ask a doctor or therapist if they think this is the best option for you.

Everyone *only feels their quads* when they do squats until you have a gnarly ab day followed up by heavy leg day the next day..then you'll feel it in your abs every time you brace yourself.

Take them with food, it helps.

Two fur children :)

I make sure I incorporate veggies into each meal or snack, besides breakfast. I usually add a base of spring mix to my protein, put spinach and chopped veggies into egg white scrambles or omelettes, and opt for veggies as a snack sometimes as well. If I have a bagel, I'll even put cucumbers, onions and peppers on top. More…

I like 4 oz. ground turkey + 3/4 c. green beans + 1 T. sugar-free ketchup as a basic go to. Additionally, I do a "taco egg scramble" with 2 oz. ground turkey, 6 T. egg whites, 1/2 c. spinach, handful of chopped red onions, 1 T. Kernel Seasons Nacho Cheese and 1 T. Fiesta Seasoning. Sometimes I'll add on 1 T. sour cream and…

Two facts about me. #1 I have a reconstructed foot that I've already gotten two major surgeries on and will probably require multiple more throughout the remainder of my life. #2 I'm a huge cheap *kitten*. Like I literally keep the tags on and return my stuff after I wear it once LOL That being said, the only thing I'll…

my pups, my reason for smiling daily

Honestly, I would suggest eating at maintenance and getting on a heavy lifting program that will build muscle while also cutting fat (see: recomp). After this, you should be able to have a better idea of if you want to bulk or cut. Right now, you aren't a candidate for bulking and I think cutting would just make you appear…

First off, hats off to you for incorporating strength training. A very important part in the "looking toned" aspect of things. I want to point out something another fellow MFP-er did. Your numerical weight goal may be slightly higher with muscle mass added in. I know 117 lbs. is very realistic for a 5'4" frame, but as a…

If I'm in maintenance or bulk, I eat back half. If I'm in a strict cut (currently), I don't eat them back.

At your stature, I would suggest eating in a surplus and incorporating weight training. Unfortunately there is no quick way to build glutes. It takes time. I've been working on mine for 3+ years and it's still something I want to improve upon. Band work is great, but it alone won't build a noticeably larger back end. Start…

I'm currently on prep and splurging to me is not weighing or measuring my chicken, turkey, egg whites, etc. I left my food scale back in Jersey after a weekend there and had to deal with no measurements until my new one came in the mail..three days of "splurges". After my competition, my splurges will be enjoying an ice…

Hobbies: Powerlifting, walking my dogs, trying new coffee shops and photography Skills: Cleaning my floor to complete and utter perfection, getting the most photogenic picture of my two dogs on the first try (@oteanddutch) and being clumsy LOL

People who go carb-free and then point out every carb you're eating as if it's going to sabotage your entire health and being...like it's a damn carrot for God's sake LOL

So, I have one of those in-home scales as well and let me tell you, they are not very valid measurements of BF%. I wouldn't depend on that.

You might not want to hear it, but your health is priority in this situation. It sounds like you're only "off the wagon" for the healing process after getting a steady routine and diet in place. Let me tell you, a month or two in the scheme of things is nothing. This is a lifestyle. Fix your body first. I powerlift and…

Yeah, I'm super picky about denim as well because I have short thick legs, but the brands I mentioned are the ones I'm loyal to!

Nothing white? What about vanilla yogurt or skyr? Siggi's Skyr has 110 calories and 15g protein with minimal sugar. Cauliflower is white. Low carb tortillas are white (and delicious!) 1,200 x day is quite minimal. Are you very petite? That's what MFP always tries to set me at for a deficit and I'm 4'11". Raw veggies and…

I have a compression knee sleeve that I use on leg day and I've found that it really helps. Not for stabilization, but for comfort at least.

I personally don't own a FitBit or fitness tracker of any sort, but I do track my macros to a T. I weigh and measure all my food to ensure I get all macro and micronutrients on a daily basis. This is what I've done for forever, I enjoy it, it isn't a chore or nuisance to me and I have a good mind set surrounding it. I…

This happens to me if I don't properly stretch or hydrate. I've had my entire quad quiver like someone is smacking the sides of it before - such an unpleasant feeling. Also happens to my eyelid if I'm massively underhydrated.

Fruity Cereal Cake Bites, Banana Pudding Nilla Wafer Cereal and Golden Oreo O's Cereal...can you tell I'm a cereal fan?

If I switch it up, I simply do that in my log. Not a big deal. Just be conscious of your decisions if you're trying to hit macros. For example, I won't have a 200 g protein day and then sub in a bagel, or pizza, I'll make sure that whatever I'm getting on a whim is still high in protein.