beatyfamily1 Member

I think Quest bars are probably as close as you’re going to get for what you’re looking for. They are high in carbs but most of it comes from fiber.

So you are losing inches but the scale isn’t moving? I wouldn’t call that a plateau. If you are losing inches you are losing fat. It doesn’t always show on the scale. The BMI scale is bogus. I wouldn’t use that to measure your success. Your activity level you described I wouldn’t call sedentary either.

Protein is more filling. My go-to is apple cider vinegar. I drink 1 tablespoon (diluted with water) before every meal. It does wonders for controlling appetite. I’m actually going to get checked for diabetes so this helps me a lot in my case. It may not do much for someone who doesn’t have an insulin problem but may be…

The body will prioritize using alcohol as fuel before it will use other sources of fuel. The body will stop burning body fat in order to metabolize the alcohol. I would suggest alcohol be left to an occasional thing but if you are drinking it often you might have a harder time burning body fat. You can still lose weight…

Strengthen your forearms. Strengthening your grip will also improve your ability to lift heavier on other exercises. Try farmer carries. I do them with normal weight cinder blocks (~35 pounds each) for 40 seconds move and 30 seconds rest for a total of 10 intervals.

Strengthen your hips. Your hips are weak. I had the same problem doing exactly what you were doing. It’s your hips. If you are getting it in your elbows too, try strengthening your forearms. You have to remember the entire limb is connected so if one part is weak it can affect another part of the limb.

You don’t have to consume that much sugar if you don’t want too but the type of sugar does matter. Dextrose is best if consumed within 30 minutes after your workout. Gummy bears are good too but make sugar it contains dextrose. Dextrose doesn’t have to be digested and directly goes into the muscles to restore glycogen…

I don’t really get cravings anymore. I take maca for hormone regulation and stay away from fast digesting carbs. Fast digesting carbs make me crave more and also messes with my quality of sleep at night. I eat about 2200 calories a day and 3000 calories on my high carb day so I’m always full. It’s really hard to give in to…

Try increasing your potassium. Eat a bunch of vegetables throughout the day. Low potassium can also contribute to cramps. For me, it didn’t make a difference if I ate or not before I ran. It was after increasing my vegetables that I noticed a huge difference.

Do extra sets with your weaker arm. That’s really the only way to correct the imbalance while continuing to improve on your stronger arm.

You can do whatever you want. Steady state cardio isn’t typically recommended because too much of it can actually hurt your muscle gains. It’s not that you shouldn’t do it at all but you may want to limit how much you are doing. HIIT cardio is different. It mimics the benefits of weight lifting. You are pushing your…

It doesn’t matter what exercises you do. If you aren’t going to push yourself to do it you will never do it. I find it easier to get motivated by doing something smaller before I do my weight training. I break them up into small time frames so it’s easier to accomplish. I’ll do: 10 minutes HIIT battle ropes. 10 minutes…

Unfortunately, exercise can only get you so far with fat loss. Start with walking. I would suggest very light weight training just to get you used to moving. Diet is number one when it comes to fat loss. You may not like vegetables but I strongly suggest you start including them in your diet especially green vegetables and…

Sometimes dull pain in the legs or even the cracking noise coming from knees can mean you have weak hips. Try including those Jane Fonda leg raises in with your workout to strengthen your hips. If it turns out that may not be the cause of your pain it can still be beneficial for you as a runner.

For me it when I started eating whole foods that I started feeling better. Nothing processed or processed as little as possible. I won’t even have bread or pasta because they make me feel like crap. Other people can tolerate eating bread and some people can’t so it really depends on how you react to specific foods. If…

Full body movements are better like squats, deadlifts, rowing, and pull-ups -- movements that require a group of muscles to complete the movement. I would do full body because you can continue your workout without having to take a break and by the time you come back to the same body part you are refreshed. It sounds like…

That’s a lot of sweet potatoes. I would consider that high calorie. I guess if it fits your calories it really doesn’t matter.

Protein helps but don’t neglect the good fats. Fat can also help with satiety. I personally go with 0.5g of fat per pound of bodyweight. I also stay away from fast digesting carbs because I get hungry a lot faster than if I eat slow digesting carbs. I don’t react well to grains so I don’t eat them at all. You have to find…

I think it depends on how you react to a specific macro ratio. If you can reach your goals on a higher carb diet, then that is what works for you. I personally do way better on about a 10% carbs, 45% fat, 45% protein ratio. When I started increasing my fat, all the sudden my weight started dropping and I would be more…

If you are “toning” you are losing fat. Your weight probably isn’t moving because you are gaining muscle in the process as well as retaining water in your muscles. It is much easier for people to gain muscle if they are new to weight training or have taken a long break from weight training which I think applies to you…

No, you cannot lose fat in a surplus. It can happen in a deficit but not a surplus. I think your increased muscle mass threw off the fat percentage making it lower. I saw a documentary about a guy who went on a water fast for like 55 days. The opposite happened to him. As he was fasting, he lost a little muscle which…

Don’t change how much he eats. Only change what he eats but I still wouldn’t cut out all junk food. I think it’s healthy to learn that it’s okay to have a sugary snack once in a while just not all the time. I have an autistic son who was getting a little overweight. He is tall for his age but I could tell he was getting a…

Have your iron checked by your doctor. My guess would be you aren’t getting enough iron. You are only consuming ~0.5 grams of protein per pound of bodyweight. Consuming very low amounts of protein can contribute to hair loss. Eating less protein usually means less iron. Typically, 0.8 grams per pound of protein is the…

The number on the scale means absolutely nothing. I think the only time the scale actually means something is for someone who is severely overweight. When you get down to smaller numbers the scale no longer holds the same value. Muscle is more dense than fat. It is common to gain muscle, lose fat at the same time, and the…

It really depends on what you want. If you are comfortable at the weight you are currently at and want to switch things up to bulk that is perfectly okay to do. Just keep in mind you will gain back some fat if you want to bulk. Bulking can take a long time to accomplish so don’t think you will gain all this muscle in just…

I can’t see your diary but your diet could be the culprit. You want to keep protein and fat higher. Carbs do nothing structurally for muscle but carbs do keep your energy level up to be able to get through the workout. If you are trying to lose body fat you should keep carbs lower. If you are trying to build muscle you…

It really doesn’t matter where the sugar came from. It’s still sugar. The type of carb (simple or complex) will determine the rate t which it is absorbed. The body prefers to run on carbs. Carbs are broken down into smaller sugars that are used for energy. Any glucose that isn’t used right away will be converted into…

Stomach vacuums -- a very simple but powerful and often neglected exercise that helps with core strength.

Candy! No, really. You need fast digesting carbs after your workout to replenish the glycogen in your muscles and help with recovery. Save about 30 grams of fast digesting carbs specifically for after the workout. Something with dextrose like pixie sticks or gummy bears is best because it goes directly to the bloodstream…

Try shaking up the container the whey comes in. Sometimes it’s just the ingredients aren’t mixed properly and settles to the bottom.