beckygammon Member

Yesterday: Cardio: 15 mins hiit on the elliptical Strength: 3x8-10 barbell squats 5kg each side. 3 x10-12 of: leg press 140kg, single leg curl 10th each leg, double leg curl 50kg, single leg extension 18kg each leg, double 45kg, outer thigh machine 50 kg, inner thigh machine 50kg, gluten kickbacks 36 kg each leg, calf…

Had my two rest days and my one track free day/ crave day. Assessment: great for the mind just to let myself relax on tracking and let my body recover. Drank heaps of water to aid recovery and get rid of excess sodium. And of course using the extra glycogen to train legs hard tomorrow. Pretty happy all round :smile:

Hey guys thanks for the welcome. Today: Strength and cardio: 30 goblet squats with 8 kg dumbbell, 12 reps of this combo right side lunge squat in the middle left side lunge (that's 1 rep), 1 minute each of the following: cross jabs, hooks, uppercuts, step ups and alternating front kicks, 30 seconds of the following: r leg…

HI! first off this is a great idea. Okay so today I did: cardio: 15 mins HIIT workout on the elliptical Strength: 3 x 8-10 Barbell squats with 7.5kg each side of the bar, 3 x 8-10 barbell bulgarian split squats each leg, 3 x 8-10 box step up with front knee raise each leg (no extra weight), 3 x 8-10 walking lunges with 10…

ME!!!!!!!!!!!! :)

Plain greek yogurt. It tastes creamy and indulgent but is macro freindly (for the low fat options) and is nutrient dense. :)

It wasnt for me. But different things do work for different people. I could never give up fruit or rice, bread, pasta, potatoes...I got headaches, fatigue, stomach issues... but a guy at my work is great on it every day! so it really depeneds... I dont think not eating fruit is healthy though.

Geeky and nerdy and definitely fat! Time to get rid of that last part. Started last year but I'm still on this journey.

If I eat a big meal after I work out before I go to bed I sleep like a baby. If I don't eat much I cant sleep.

The time was hard for me at first too, and still sometimes is. I think about this quote every time I get down about it.

Sugar alcohols which are in diet sodas have not been thoroughly studied and can have different effects in different people. You might be sensitive to something in them, or it could be something else. You could try cutting down or laying off for a month or longer and see how it goes, up to you though. Good luck :smile:

I'm 5'4! I started at 314 lbs and I am trying to get down to 124 lbs! Feel free to add me, I am active daily with an open diary. :smile:

As a previous super slow jogger with a heart rate monitor I can say that jogging, even super slow, burns more calories than walking briskly. Not saying that other people might be different, but this was definitely my experience. :smile: Thanks for all your advice and for sharing your experiences. :smile:

I always use a heart rate monitor to accurately calculate how much I burn because fitbits or gym machines or even just entering what you did into mfp can be inaccurate. That's not to say that your calorie burn wasn't 1172 depending on how hilly your route is and how high your heart rate gets it could be, we can't really…

I think if you are trying to lose a significant amount of weight you first need to lose weight and then bulk, when you bulk you do gain a little bit of fat (not noticeable) but if you haven lost weight first you might end up with a lot of muscle under a layer of fat. I think you should definitely start lifting weights asap…

I think everyone is right on the water. Just a tip though, I got depressed the first week I started, so I started taking measurements. They go down even when the scales don't, and then you don't feel that bad because you know that you are making progress. :)

You could try low carb high protein pasta. In Australia you can buy it at Woolworths and Coles. It definitely fills you up.

If you have access to youtube you can find tonnes of at home workouts. You can also set up your own circuits, eg: pushups, situps, lunges, squats, tuck jumps, etc. and then do each exercise for a set number of reps or a set time limit and then repeat through the circuit as many times as you can. There are also phone apps…

Got to exercise if on the computer and add it as a cardio activity even if it was strength still enter as cardio so you can add the calories. If on the app, you got to your diary and click on the + button and add exercise. However, when you add exercise calories it will increase your amount of calories you can eat and…

Also I keep my protein powder on my bench top and have a shake everyday. I don't forget because it is there in front of my face. :smile:

Protein powder often contains some kind of milk powder or something similar, these ingredients can go off so you could get sick if you drink it, not sure about the protein though.

Macros may work for you, they helped my relationship with food, and allow you to eat a little of everything.

It sounds like you are going for that extra fat at night time. Have you tried playing around with your macros? I found I was going over my fat every day because I was craving avocado or olive oil, I upped my fat by 5% and dropped my carbs by 5% and I have been feeling way better.

I lift and do cardio at the end and I hate cardio so much, but I just do 20 minutes HIIT 4 days a week and I have found that it helps with the soreness from lifting.

Cherries, loads of fresh cherries can definitely do the trick!

You need to eat a lot more than you are eating. Your body's hormone levels that prompt weight loss drop when you are in a calorie deficit, the higher the deficit the more they drop. Thus the need for refeed days/cheat meals to raise your hormone levels and reset the metabolism. Also if your calories are that low (which in…

Thanks Kalikel! :smile: I really just need some support from people who have similar goals to me. I really need to get better at making friends too.

I think a cheat once a week is ok. I burn extra calories on my cheat day and eat back some of the calories I burn. If I don't burn many calories I don't get much of a treat. It is the only day I eat back my exercise calories. On top of this my macros are set at my BMR not my TDEE so I burn more calories than I eat even…

I would say if you are sticking to 1200 calories and that is how much you need to eat to lose weight you don't have much weight to lose or its too low. If it's too low and you plateau where are you going to go? down to 1100? You will also be miserable that is a very low amount of food. I would agree with everyone else, go…

YES! please add me I have 200 lbs to lose so I definitely would love the added motivation and support. Especially people who log everyday and have open diaries (helps to give me ideas - or see that other people struggle sometimes too). :)