mfm143 Member

May I ask what stretches/exercises do you do to increase your mobility ? ESP for bad knees

Thanks - re ?1 I mean do squats,DL,rows together then bench, curls, etc after? Would this work ? I'm thinking more about having to changing up the weights on the bar less frequently in b/t sets- right now I'm lifting pretty similar weights for the first 3, and lower weights for the rest. ?3. For increasing mobility / rom…

Protein per cookie 3gs Makes 16-18 cookies

Oopse forgot to add: 1 scoop (22g) French vanilla natural factors 100% whey powder ( but you can add whatever pp you wish may change up macros a bit) enjoy!

A bunch of questions today ...sorry 1. How important is it (ICF 5x5) to do the exercises in the order they are listed ( squat, bp, row, etc) is it possible to group heavier exercises together and vise versa for light exercises - w/o adverse effects? 2. (Beginners) is it ok to increase weight every workout week as opposed…

This ^^ is right on the money - it's sometimes a lonely journey but it's one you owe yourself if you want to be healthy & fit!

I was diagnosed with hypothyroidism 6 years ago - had a bout of thyroid cancer 2 yrs later and had a complete thyroidectomy - I am here 4 years later in full remission - get the right meds ( talk to your doc ) and you ll balance out - it's not a game changer - but you will need help via synthetic hormones (ie synthyroid,…

Have to agree w previous post , don't buy it and they won't eat it - I have 3 kids under 6 and what I do is buy fresh veggies/fruit -wash/prep it and leave it in the fridge at eye level so it's the first thing they see when they open the fridge up- I also get them cooking with me so they understand that everything they…

By all means tweek it to your liking - personally, I don't like using artificial sweeteners and don't really buy stevia , I use what I have on hand and like you - what my family eats - so I usually buy organic raw honey and local maple syrup and use that as sweetener or organic unsweetened applesauce - works well as a fat…

I hear that ^^ -- I too use it mainly for the good stuff- as in how many chocolate chips REALLY make up 125grams? Weighing organic spinach is pointless as really you can never have too much spinach - Lol - my protein bars/ brownies are as follows: 4 tbsp cocoa powder ( try to use best quality) 1 cup almond flour 1 tsp…

T.O. Here ;)

^^ bump - I recently got a food scale and it has helped immensely - I find I am getting better at portioning food accurately even without it- (although I use it at every meal) and since I do a lot of baking - it's been brilliant for that too- (I made my own protein bars the other day! ) It's definitely a good investment if…

Bump ^^

^^ Awesome! Thanks ;)

Amazing progress thanks for sharing ! I just started ICF 5x5 and am doing similar weights - good to know that I'm not the only one ;) May I ask what kind of core exercises you did and if you could provide a sample routine :) thanks in advance

Great inspiration thanks for sharing !

Just hit 14 days and have lost a total of 4 lbs - which works out to 2/wk so I think that answers my question above re macros. Thanks again for all your help and for creating this thread - it has been very helpful to myself as well as many others I'm sure. Cheers!

Hi again , question about macros - so if I am hitting all my numbers fairly well ( within 1-3g) but am going over my total daily calories** by (50-100 - including my exercise calories) -is this a big deal ? ** FYI -I followed your how-to video ( great by the way) and I was @ 1950 total calories with 59g fat, 117 protein,…

Hi, is there a way to do these exercises with a resistance band or small dumbbell?

Thanks you - that's awesome !

I added you but to be honest I don't use IG much ( could you copy and paste a few here - it would be greatly appreciated ;) and I am sure others would love to get an example of what you do ;) thanks again! Great inspiration.

Thanks ;) for getting back to me : if you re willing would love to get a summary of your strength training routine : sets? Reps? Weight? Muscle groups? Days? Etc. thanks again

Brilliant! ! You look great! I am a mom of 3 too ;) mine are all under the age of 6 :o and I just started my journey - would love your feedback... I am 12 days in and have lost 5 lbs ( doing moderate/low impact HIIT on the treadmill) I stated 5x5 ( Jason Blaha's ice cream) yesterday ( could only do 20-30lbs, but I guess…

Hi, I am a super newbie and just started (10 days in) with doing HIIT 5x a week. My version (what I could do) was 1min @ 4.5-5 and 2min rest @ 2.5 - did that for 10 days w sat/sun off. Yesterday,( day 11) I began Jason's ice cream 5x5 @ 3x a week using 20lbs (as I am super out of shape )for ea exercise and am wanting to do…

Mon/Wed/Fri, and cardio on Tues/Thurs. << what type of cardio did you do on these days - is it ok to do HIIT?

Sounds good thanks again !

Thank you this has been very helpful and motivating! So doing the 5x5 @ 3x a week plus 5 days @ 10-15 HIIT - what should my daily cals be at to achieve weight loss while supporting muscle strengthening. (5'8 195lbs : goal 60lbs weight loss) P.S. Checked out smart powder - thanks - I'm not in the states so looks like $$$…

Update: I found a good beginners 5x5 program ( Jason Blaha's Ice Cream Fitness 5x5 Novice Program) and did it today ! While I was only using 20-30lbs of weight for ea exercise - hey its a start ( for a "very new to strength training" person- and as I build my strength I will definitely add more weight - thanks again for…

Thank you this was really helpful! Should I be doing the intervals at an incline or do I just concentrate on the speed? Is there a way to do ICF 5x5 at home with limited weights or as a beginners routine - as I am just starting out I haven't built much strength yet - what weight should I try to begin with? Any links to…