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Just losing fat while following a decent lifting programme can make you look like you've bulked up anyway, as your muscles get more visible. If you haven't lifted before, there'll be some newbie gains as well! You can do this pretty well while only in a slight calorie deficit if you don't have huge amounts of weight to…
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I basically have a protein goal, and although I do set a fat and carb split, it's not a big deal if I trade them off as long as I'm within my calories. I'm often over my carbs and under my fat. One of the simplest suggestions I ever heard (from a well-qualified PT for people who are starting to think about macros, and want…
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The best way to avoid any negative effects from blood donation is HYDRATION. In the UK, they now make us drink an entire pint of water (or squash) while we wait to donate, as they proved that this helped with feeling faint etc afterwards. So there's that. Also, make sure you've eaten a sensible (but normal) meal or at…
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My iPhone step count is way off, compared to my FitBit. I don't know how iPhones count, but I'm guessing having it in your back pocket isn't as good as a step counter on your wrist... I don't know. Maybe try carrying it in different places to see if that has any effect? Not glam, but maybe some kind of arm band would give…
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I'm so I that I binned all my friends on here, and only have people I actually know in real life. :| (Works for me. I got freaked out by people I have literally never met being all like "Yay you logged in for 2 weeks"! Now I have my PT and like 2 other people. My newsfeed is blissfully quite!)
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No worries - it's super misleading that the screen they label "macros" is about the least helpful screen ever :#
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Yeah, it's time to ask a doctor about it... There may well be something going on that we're totally not equipped to advise on! Also, if you were in a massive deficit for a significant period of time, then this can have those kinds of effects on hair and nails. It takes a while to show up, so could have appeared once you've…
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Probably yes, so you could add all (or some) of those. You kind of have to experiment with how many calories to add back, based on what any fitness tracker or exercise machine or whatever is telling you.
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3 sets of 10 reps would be the more normal way of writing it. Rest between sets varies depending how heavy you're lifting and what you're trying to achieve. From what I remember (because it's the only plan I followed that specified it), StrongLifts 5x5 recommends at least 90 seconds rest between sets, and up to 3 minutes…
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Similar, my PT sets my macros and is also a friend on here so he has access to my diary. Occasionally I'll get a little email about my food intake... :( I find that knowing he has access to my food diary helps me stick to what I'm meant to be doing. By and large. For the most part. Unless, you know, there's free cake. Or…
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No, they integrate so you kind of get the "extra" calories from your FitBit if you do a lot more than expected. Because you burn calories all day everyday just by existing, you can't add ALL your FitBit calories since these include those "existing calories". There's some kind of magic widget that tells you how many extra…
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Just use the Nutrition screen instead of Macros! (The Macros screen is basically rubbish, and of course will only balance at the end of the day unless every single meal and snack is exactly on your target macro profile.) Also, turning your phone sideways on the Diary screen should give you everything. Or logging in from a…
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I'm 5'5.5" and about 60kg. I've been everything from 48.5kg (bad) to about 65kg (squishy) and my current 60kg takes time, effort and heavy lifting to maintain. I'm a size 4-6 (US) which on my frame looks bang on perfect. (I've posted some pictures of me in other threads which you can probably get to via my profile or…
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One thing I noticed is lots of cups and a 0.333 tablespoon. If you really want to be on point, ditch the cups (apart from broccoli - that probably won't make much difference!) and get used to grammes... Once you've got a properly accurate baseline, and maybe a week of that, things might become a bit clearer. I'm a 3 meals,…
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Mine last varying lengths of time depending how well I treat them... If I wear them with a backpack a lot then the shoulder seams start to leak sooner. Also bits of the back where the pack rubs. And if I carry a handbag with them regularly then one shoulder goes first. If I don't wash them fairly regularly then I find they…
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All I can see in my head is the bit at the start of Dodgeball where Justin gets tangled up in the machine at the gym :D
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Simultaneously YES and also hugely no... We had it at home at the weekend when I was a kid. Toasted. Buttered. Amazeballs. Then I went to university and took up rowing. It turns out that basically 90% of rowing in the UK is fuelled exclusively by malt loaf. We had so much of it one year on training camp that we literally…
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I'm an ISTJ, and really very clearly so... But I think what's important to remember about Myers Briggs is that the type you get is kind of your "comfort zone" or your preference for communication etc, but that you are still absolutely able to operate in other ways too. You can find yourself operating as other types quite…
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**total overgeneralisation alert** Given basically everything seems to increase the risk of cancer these days, I reckon the best kind of steak is the kind that makes you happiest. The best way to cook steak does depend on the cut though... a lean cut like fillet can be served very rare, but a fattier cut needs to be more…
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In a word, yes. If you're guessing rather than weighing, then odds are you're underestimating. Try tightening up the logging - making sure to weigh things rather than using cups - for a week to get an honest picture of what you're eating right now. Including logging that cheat day. It sucks, but accurate logging of…
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Oh it'd do amazing things for my MIND. But mean I had to eat so little of anything else in the day that I'd be hangry... Epic sadface :(
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The goal under nutrients is the useful one, as it's measured in grammes. The percentage just shows the split based on one what you've logged so far that day, and it only matters (if you believe it matters at all!) that it's balanced by the end of the day. So if your breakfast is perfectly balanced in terms of the ratio of…
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Very mature cheddar Ripe brie or camembert Wensleydale with cranberries Pretty much all the cheese really... but stronger cheese means you need less to get the cheesy taste. And grating helps it go further, but I hate using pre-grated cheese because it's coated in something kind of gross (to me) to keep the bits apart. Oh,…
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While we're on Vietnamese, my nearest one does full nutritionals: http://www.phocafe.co.uk/wp-content/uploads/2017/06/Pho-Nutritional-Guidelines-2017_web.pdf I can't vouch for them being right for other restaurants too, but might be vaguely helpful. I try and have a look for other restaurants that do publish nutritionals…
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@Ironandwine69 this was 16% day. I wasn't doing *huge* amounts of specific core training, although there's plenty of muscle there from 5 years of Pilates and a year of decent lifting. Just for me, the extra work I'd have to put in to get ripped abs wasn't worth the sacrifices I'd need to make. (And yes, there's always the…
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As I go generally. Sometimes after the fact if it was a bad weekend and I need to do some estimation!
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I try and log every day, even the bad ones, or it's too easy to dodge the personal accountability and get into the habit of just not logging when I go off the rails a bit. When I eat out like that, I just log what I can based on what's in the database, and then add like a tablespoon of oil to the log as sort of…
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I'm 5' 5.5" and I hover somewhere around 60kg (132lb). I'm lean though... American Eagle size 2 jeans, size 4 most other US bottoms, generally size 10 UK tops (British but my American trousers currently fit best!)
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And some women will struggle to get abs, no matter how hard they work. There are genetics at play with how "bulgy" the muscles can get, even with reasonable amounts of training. I've hit a point where I have maybe 1 and a half slightly visible ab muscles, and to get more would require WAY more specific ab pumping than I'm…
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Maybe tennis racket grip tape, or bike handlebar grip tape? Both come in loads of awesome colours, if you're so inclined ;)
