Sarah_Shapes_Up Member

I've been a swimmer all my life and taught swim lessons for a number of years. Message me if you have more questions/more specific questions.

It's all about sustainability and enjoyment. If you got those two things, you'll never want to stop.

How long are you on the elliptical for? 60 min is a long time. I say if your body is hurting, it's telling you it needs a break. Also, being ocd about hitting a certain mileage every time is not a good relationship with exercise. When you do get to your goal, what ever you're doing now to lose weight, you'll have to…

I'm currently doing an upper/lower split 5x a week (2 uppers, 3 lowers). My goals are to lean out a bit while keeping strength. I'm thinking of changing it up soon though because I'm getting a little bored and I need to fix something due to lower back pain from squats and deadlifts.

I shower after every workout, but won't use shampoo. I'll rinse with water and add more conditioner and then style with what ever product I feel like. I tend to keep the product away from my roots to get more washes where I look presentable. I'll wash 1-3 times a week depending on how gross I get or how presentable I have…

What's your goal? Gain/lose/maintain? Eat the calories for that with exercise already factored in (TDEE). If you're not getting the results after a couple weeks, adjust calories how you need to.

Either adding muscle (eating in a surplus) or continuing in a deficit seems to be what you want. The chizzled look comes from having a substantial amount of muscle mass, which needs time to be built, plus having a lowered body fat %. It's the overall calories that matter most, so find what works best for you for your…

1) ask your wife to measure what she cooks to help support you 2) guestamate: ask the main ingredients, taste it, and guess at how many calories/marcros but always over estimate 3) search a similar meal in MFP and go by what it says

Banana+PB+spinach... lots of spinach...+what ever you want+milk/water+ice

Hard boiled eggs + a 100 cal guac pack + hot sauce, greek yogurt, cheese stick, Humus + PB sandwhich (don't knock it till you try it), cottage cheese, beef jerky, nuts... maybe just choose some foods you like but have a small portion of it?

estimate? It's not going to be that big of a deal.

I like the crock pot. Throw everything in, then portion it into servings to throw in the freezer. Grab and go as needed.

What's the one goal you want? Is it weight loss? Is it strength? Do you want overall more muscle? Pick one goal and go with a program that suits it. Also, make sure it's something you enjoy! You won't stick with it if you don't like it or it doesn't fit in your schedule.

I used to love quest bars, and now I can't stand them. I've switched to Power Crunch bars and Fit Crunch bars. They taste SO good!

I really like PEScience. It's easy to find someone with a 30% discount code on Instagram or YouTube.

I find a do better without snacking. If I feel like munching, I grab baby carrots, celery, cucumber, and peppers. I also like the pre-packed greek yogurts. If I'm desperate, I'll grab a protein bar, but those can have enough calories for a meal.

Congrats on doing something to make a change. Personally, I'm not a fan of diets. I like to think about it as a lifestyle change. Can I see myself eating the same way now as in 5 years? No? It's a diet that won't give lasting results. Yes? I'll make the changes I want and keep the weight off.

Feel free to friend/message me! I'm 26 looking to lose 20 ish lbs.

Feel Free to friend me!

If the slip ups are happening at home, throw out or hide the food that's tripping you up. Prep all your meals for the day so it's like a no brainer when you get hungry. What everyone else said too.

There's a Low Carb group you can search for and join for more support with Keto! Lots of experience and success stories!

Counting macros is counting calories. There's 4 cal/1g carb/protein and 9cal/1g fat. It's actually more accurate because food labels are allowed to round the calorie count. Macros all the way! Start with IIFYM recommendations and tweek from there for what makes you feel best/perform best/what you enjoy eating more. As long…

Your body can adapt to all the exercise and become more efficient which means less calories burned. It's sad. Try slowly increasing calories every week until you reach a point you're comfortable at. Yes, the scale might go up a little bit, but I bet extra food will make the exercise feel better on the joints and…

Tequila/rum in water/on ice and bring a mio/water enhancer.

Here's another question: If you decide to do this, is it something you can do for the rest of your life? Focus on a lifestyle change so that you won't yo-yo. What ever you do has got to be sustainable.

Plan for it. Log it first thing and work the rest of your food around it.

Plan your day ahead of time. If there's food to look forward to and a plan it makes it easier to say no... Or you can plan around it and reap the consequences.

Would it be possible to cut down the snacking? or focus the snack towards a protein snack instead of a carb snack instead? (All the snacks your listed are VERY carb heavy except the cheese.) For more nutrient dense/lower sugar options for carbs, I like oat meal, brown rice, berries, potatoes, beans, lentils, and quinoa.…

You can work out chest through resistance training, but it's not going to build your boobs back. It might lift a little... a little. If you want to give it a try, I like bench press/chest press (barbell v. dumbbell) on any incline, machine flys, and low to high cable flys to name a few. Weight lifting in general can help…

I'm always colder when eating at a deficit. I like make a huge cup of tea and sip it until I sweat.