LPflaum Member

handful of almonds or cashews, peanut butter on celery, hard boiled eggs, pre-cooked chicken strips, greek yogurt

I feel ya here. Rather than giving up cheese altogether, I've moved to using small amounts of very flavorful cheeses. Essentially, if you have to buy it in the dairy case instead of the deli case, i'm not buying it anymore. Feta, gorgonzola, blue cheese, deeply smoky gouda, and super duper sharp cheddars have become my go…

I'm in a similar situation. I got stuck for a few weeks and then changed my diet/exercise and have seen massive gains and changes in body composition over 4 weeks. here's what i did: 5 days a week of HIIT- 2 boot camp classes, two days on the treadmill (30 min each), one outdoor interval workout. I am no longer doing…

It sounds like you're trying to change your body composition, not lose weight. What kind of exercise are you doing? steady state cardio? Intervals? weight training?

Ignore the BMI, ditch the scale. If you're trying to accelerate fat loss (and it seems like you've already lost a good amt of fat), adjust your macros so you're eating a ton of protein (feed those new muscles!!) and not many carbs. Your body will burn the fat calories you're eating and then dip into your stores to fuel the…

I eat like a tiny bodybuilder 6 days a week and allow one or two cheat meals on the weekends. it helps keep my sanity. don't beat yourself up over it, just resolve to do a little better tomorrow than you did today. Hell, maybe you'll have a ton of carby energy tomorrow and you can go for a run or do a little interval…

I have. Keep in mind though, you have to keep your protein intake way up (think like 80gm/day +), so on carb cycling days you really shouldn't be eating much fat at all, there shouldn't be much room in your macros for it. My carb cycling does not translate into cheat days, those are just the days that I eat rice instead of…

leftover cooking light chicken with caramelized onions, two scrambled eggs, 3 surimi sticks... just a little protein in there :)

I use muscle milk light with UNSWEETENED almond milk instead of water. The taste is pretty good and with 270 cal and 27gm of protein it keeps my macros and calorie consumption in line, while giving me enough protein to allow my body to build muscle mass. I do not use them as a meal replacement, but they do make me really…

Re: your granola post above... there are definitely better options. Granola has a TON of sugar. As a result, most recommended serving sizes are impossibly small and they won't keep you full. If you need a better breakfast option try any of the following- oatmeal (whole oats if at all possible, if you need instant, try to…

I've started eating ungodly amounts of lean protein (chicken, shrimp, surimi, protein shakes, lean ground beef) and I have seen a HUGE change. As hard as this is- stop eating white foods. It sucks, and it forces you to change your whole diet, but the results have been amazing for me. Eliminate pasta (whole grain is ok in…

I use Muscle Milk Light and replace the water with unsweetened almond milk. It fits nicely into my macros (270 cal) and with 27 grams of protein, I find it takes me hours to get hungry again. The flavor isn't bad either (much improved with the almond milk)

I concur with the suggestion to make your own. It's very easy and you can customize them to your own macros. Kind bars are generally a good option if you're active, but be aware that all those nuts are full of fat, so you need to be doing a lot of HIIT to counteract it. 4 Kind bars is literally 100% of your daily fat…

I find its easier to make a lifestyle change and stick with it. Set a goal for 5-6 days of the week- X gm of protein, x gm of fat, etc. Then leave one day as a "cheat day." It's nearly impossible to ruin a whole week's worth of progress in one cheat day unless you like, camp out at the harrah's buffet all day.

You can... but you'll probably end up "skinny fat." Here are some simple explanations of why: - If you're running and your heart rate is over about 140bpm, you're going to burn more calories, but a lower percentage of those calories will be fat. Your body will burn high octane fast burning carbs to maintain that heart rate…

I've started doing a couple things that may help you, as I have the same guilt about throwing away perfectly good food. 1) use a smaller plate. Not only is this shown to reduce the number of calories one needs to eat to feel "full" (isn't the mind a curious thing?), but it will help you avoid the guilt of throwing away a…