Dano74 Member

Congrats on getting aspects of your life under control. Good for you! Advice: Make your "diet" work for you. Don't adopt a diet that you can't wait to get out of. Fit those Reese's in there when you can- within your calories, you're golden. Like only eating dinner with a few snacks in the day? Eat that way and have an…

Personally, I use calipers for body fat. Some pooh-pooh it but calipers have absolutely worked for me with consistency (I measure once a week) showing the measurements have been pretty accurate. As for a plateau, one way to break it can be to increase calories for a bit- ("reverse dieting") maybe 80-100 a week... and see…

You're on the right track! In fact, you can drop body fat and, (in some cases) add muscle at a deficit. That gets technical and stuff but most folks don't necessarily want to "gain" muscle as much as make their body look more muscularly defined, which simply comes with picking up weights and doing resistance workouts…

It's not necessary... but it tastes better than a sixth chicken breast and makes protein easy. That said, quality matters. Some protein powders are garbage and less protein than advertised. Definitely do homework before you just buy some tub.

Leucine is kind of being touted lately as the key to protein/muscle synthesis- so if that's the goal, sciencey stuff says leucine content is important- and whey tends to have a decent level per serving as does fish and eggs.

This can be frustrating stuff, for sure. That said, your relationship with food is one that's going to continue to give your roadblocks. By that I mean feeling guilty for having eaten a DELICIOUS pizza and OH SO SATISFYING cookies. Think of your food intake as a puzzle. Nothing is "bad" per say (obvious toxic stuff aside)…

"None juice cleanse" is the right answer. @Sued0nim.... You said "codswallop". If I could give you more than an "awesome" I would.

Yeeeees...? It's the calorie limit aligned with your TDEE that's going to facilitate the healthy weight loss- not necessarily your macros (which are in place to align with your nutritional/training goals). As per the right foods... eat whatever you want within your macro/calorie ranges (fat loss) with an eye toward…

For your strawberry shake: Coconut oil is a pleasant (not weird tasting) way to add fat to your shake. Chia seeds as well, though they will add texture. Spinach ups the micronutrient and fiber content (if you can handle your strawberry shake going green) and obviously any kind of complementary fruit will boost carb/fiber…

What you're looking for will be attained by strength training at a deficit. You'll recomposition your body and the lower body fat will reveal the muscle- making you look "toned" and "tighter". And yep- your BF- visually at least- seems to be about what your calipers are telling you. Keep in mind, body fat on women is…

What proteins currently make you bloat or upset your stomach? Other sources of protein that are mostly, if not all, protein... (the following are obviously not plant-based): Beef (90-or more/10 or less) 24-29g protein per 4 oz. serving Chicken Breast (thighs-- or dark meat- have a little more fat) 24-29g protein per 4 oz.…

Macro counter. I was plateaued and started reverse dieting (increasing calories) about 5 weeks ago. I'm still at a deficit, but adding more calories got me out of the plateau and I'm the leanest I've ever been.

Donuts. Potato chips. Noosa Yogurt.

If you're splitting a TBSP. of butter at roughly 10-14g fat 5 ways, that's 2-3 grams fat (or less). Life's too short to sweat that one. 2g fat is only 18 calories and you've got that in ballpark calorie variance swings all day every day. In short, I don't measure that stuff and I still lose fat. But that's just me.

Yes, please. Thank you.

And thus the reason the supplement market exists. The question is, why are you UNABLE to meet your protein goals? Fill us in on that and we can better answer your question.

Time to not focus on weight and focus on aesthetics. Your physique will come along as you're consistent in your eating and deficit. Then you can start building back that deficit to a slight surplus to get "swole". I'm 6'1" and my weight has fluctuated within 10 lbs. while my physique is doing its own thing in a positive…

Shredz is likeany other mass market supplement company and hyperslick in their marketing. They've had serious issues with their integrity and sponsored athletes. Pass... especially if you think their products will make you look like their models.

Takes time and is dependent on individual. Took me a month or so before I got real traction. Don't give each up... 2 weeks is just barely in it. Be consistent and keep going knowing it'll happen.

I didn't (and don't) avoid anything. Kept my intake at set calories and ate what I wanted. So much more doable.

You can use them as an egg substitute... and hence... chia waffles.

I use it. I dunno about weight but it does add more coconut flavor to my life. Eating broccoli becomes a trip to the tropics.

Have used in the past.

Cheat days, while they work for some... tend to paint certain foods as "bad". Therefore, you're cheating on your loving diet with the home-wrecking philanderer Ice Cream or whatever. That's cool if it works for you. I find "cheat days" to be overrated and even counterproductive (unless aligned to some training goal where…

If the hotel has a restaurant (and you have time to eat there), they'll usually make what you need/adjust the recipe to your request. Beyond that, if there's a viable grocery store nearby, you can certainly stock some essentials in the mini fridge based on what you typically eat in a day (reserving your perishable/cooking…

Counter... making every day a cheat meal since '14.

The exercise of persistence and patience. :) That "belly fat" is generally last to go.

It's not that you should- it's personal preference usually based around performance. If you struggle, do. If not, carry on.

Results. Knowing they're out there. Knowing I can get them and putting in the effort, with patience, to see those results become reality. Then it's motivation city all over again.

Macros are dependent... or should very much be aligned with... your goals, so definitely clue us in to that as well.