Working2BLean Member

I have lost over 100 pounds Calorie deficit and a good scale. Add fun exercise as a diet supplement Ha! It really is simple to lose weight once you focus on the important things Supplements are just expensive urine in my experience. But hey, maybe they work for some people. Best wishes on your weight loss quest

I have to eat things like that on big cardio burn days and have a half sammich I love grilled grains and the smell of toast. It just has that good food smell I also use butter flavored non stick spray and Ezekiel bread with oven gold turkey and low fat Swiss cheese It isn't a calorie disaster. But it sure is good! If I can…

Mine is now working after two days of not

I would advise getting to 14-15% body fat and training for 6 months at a slight protein surplus The goal of a certain poundage is probably something to just evaluate as you do your recomposition. You may find that 20 extra pounds of muscle on a 14% body fat frame is your happy place for energy and the ability to enjoy…

I plan to put on 5 pounds of temporary salt and carb related weight. It will hang around for a week. No real permanent weight gain as in fat added.

40 mile ride, transition time of 8 minutes then 10K run Collapse on couch

Endurance training is my silver bullet. I won't put up the map my ride screen shot cuz they are freakin huge... But this morning was 40 mile ride, then 10K run. 8 minute transition into run gear from cycling clothes. The long steady state workout blasted out 7 pounds of water and glycogen. There is a bit more fat burned in…

Have your moderate surplus be in protein. And rest really is a key component to muscle repair and growth. A moderate surplus with your hard lifting, and getting that rest your body needs, that will help you add muscle with minimal fat tagging along.

Very interesting! This plays back in to lactate threshold test training. The hardest pace I can maintain for an hour. The fat burning zone is part of my training twice a month for long ride/run events. We do 40 miles ride/10K runs now every weekend, but in the spring it gets up to 80 miles and 15K twice a month. All at Z2…

I only run twice a week. 5K at 10 minute mile pace during the week and I ride my bike 40 miles at @ 17.5 mph then jump off it and run a 10K at a 12 minute mile pace My target is not speed at this time in my training cycle. I do the ride and bike consecutively and keep my heart rate in Z2. It is about running and cycling…

An extra 0 on there!

Raised eyebrows at the concept of counting calories for standing 1 calorie each eyebrow raised Let me log that!

2 Olympic Triathlons and one Iron Man this year. It is possible but training hard now is the key. Come the end of the year it will be too late. Come July, the hay will be in the barn or not, too late to get ready.

More women are at the gym every year it seems. They own all the fitness classes but are getting more into lifting. It is interesting to see more women lift and work hard at exercises that used to be considers bulking exercises for men, but they still look very fit and feminine, not like men at all. Maybe they are the best…

Iron Fit by Melanie Fink is a decent book that gets into heart rate zone training and how to calculate a close approximation then how to exercise to find your actual HRM. It also goes in to your running HRM and cycling HRM. Melanie has completed many Iron Man triathlons and has a great way of communicating in book form…

A real bike set in a silicone filled turbine is great! Used season is coming up for buying. Then you can ride outside if you want I nice weather. I added cycling to my cardio a good while back and it just evolved into an interest in triathlons There are zillions of videos on YouTube to use with an indoor trainer You can…

I have a detail obsessed friends that we used to talk diets and nutrition with from 4 or so years back. It was always looking for some magic diet that was an eat all you want of something diet. I just went low calorie and low junk food. Sneaky calories were in those pastries at the grocery store. Chocolate dipped elephant…

Count cooking oil too

I have protein mix in my office If I am in a jam for a good healthy meal I wil drink it Protein shakes that taste good are a treat.

Exercise and overall weight loss Get to your target weight and see what you have. Calves can get very cut looking too. Sometimes we just don't like aspects of our appearance and it is our own perception in play. At the end of the day it is genetics and self acceptance after you have done all you can do. Best wishes on all…

That's is pretty much the whole enchilada

I like the Labrada brand they sell at academy sports It has the amino acid profile and moderate carb level I like. I am working on going from 12.5-13% body fat to 11% and those shakes have a good nutritional balance To be a solid lunch replacement I sometimes stir in a tbsp of PB2. The taste is decent I add some fat free…

That was a very thoughtful post

Maybe it was funny. It isn't like a wife never laughed at her husband struggling to put together a swing set. Stick with it though Good for you to do the work!

There is "recovery rate cardio" where you are in the 65-70% range that gets blood pumping and helps you recover. Works and loosens up the legs a bit That isn't even really a workout as much as a way to help recover. It does burn calories but it isn't cardio I the 85% heart rate sense. I do those on off days unless I am…

That is a big deal. Congrats and stick with your plan Onward and Upward!!!

Pumpkin Quest bar Just yuk

If you use MFP's exaggerated calorie burn data you can easily gain weight If you don't use a food scale it is easy to underestimate calorie intake Do both and it is trouble for sure

^^^^^ This is the best thing to remember.

Please do this Be careful. Exercising some calories isn't Worth the risk.