slbbw Member

Is a deficit of 400-500 calories (30-35% of my maintenance) too big a deficit and could make me lose muscle? Or will I be burning fat? Should I eat more to make up the calories? You do not want to be in a deficit to recomp. You want to be eating at maintenance. If you trust your garmin, for calorie counts then go by what…

Your maintenance calories should include the your exercise levels as well. Rough guess based on the information you have provided would Say 400 calories burned *2, +200(estimate of calories burned from weight training) *3/7 =200+1400 =1600. I would aim for 1600 calories daily and monitor weight over a 1-2 month time to…

Reiterating the above. Seated with lower weight. Your core should be tight if you are doing them standing. Sometimes throwing a foot back to kickstand you can help prevent the back flair. Shoulders down and back before begining.

Fuzzy headed seems like a blood sugar thing that needs a doctor. Muscle soreness for me is helped by doing light cardio the next day, and or stretching. I find chelated magnesium to be helpful for soreness as well. The kind I take has 2 pills per dose. I take a half dose normally to mitigate any digestive issues.

How is everyone doing on their challenge?

Great advice from some seasoned folks on here. I want to touch on your stomach issues and your calorie levels. Have you played around with your macros and fiber much. The easiest thing to assume if you are at a plateau is that you are over underestimating your consumption or over estimating your calorie needs. It is…

I have always enjoyed my coffee black, but the caffeine in coffee affects more noticeably than tea. So the bonus of me switching to tea was an ability to consume more fluids per day. There is also something to be said about what coffee you drink and how you drink it to make black more palatable. I prefer a low acid dark…

Looking to make my news feed a bit more active. This time last year I was at one of my heaviest points at 185. Managed to get down to 140 over the summer and have since gained about 15lbs back trying to find the balance. I'm down 2lbs since the new year and working for sustainable and healthy. I run lift do weight based…

I did it last year and won my challenge for my location. Here to cheer you on!

You are clearly looking for a goal post and folks here are telling you to look at the process. It is possible that your daily activity level is decreasing because you are eating too little. At 215 you would be at a healthy BMI. I would say aim there and the work in a reverse diet to where you are no longer losing. Given…

39yo female current RHR is 59. I had it down to 51 when I was doing high running miles training for a half marathon BMI is 25.5 My fitness level is still quite good

150 is still quite high. For reference I aim for 1.8 to 2.0 times my mass which puts me at 108-136g protein for 68kg mass, which I hit pretty easily on 1700 cal diet. To answer your question, whey protein is an easy source. Seitan can also be a low cal dense source of protein. There is also tuna and chicken breasts. Egg…

I have a vivo sport. GPS tracking was important to me. The vivosmart4 does not have GPS but is more petite and I believe has everything else you need. The Vivosport is an upgrade to the vivosmart 3 HR+, which I had before. The vivoactive would be the next step up to track GPS plus a wider range of sports including…

Likely increased NEAt due to increased energy, coupled with eating a t maintenance calories.

Been vegetarian for 20+ years. Recently added a bit of fish back on occasion, but usually no more than once or twice a month. I do currently rely heavily on dairy and eggs, particularly when I am losing and trying to get protein in. For the times I consciously reduce my dairy and egg consumption I tend to focus on seitan…

I typically do a 10:30-6:30 or 11-7 window and wakeup around the same time. I go to the gym first thing, exercise is an appetite suppressant for me and drink tea in the morning until I break fast. If you want to try daily fasting I would ease into it with a 14-10 or so. When do you normally eat in the morning? Try bumping…

I was on Welbutrin for depression right around this time last year when I started trying to lose weight and get healthier. With consistent diet and regular exercise I was able to lose the need for the antideppressant and have been off of it since April, about 9 months. I did notice my appetite increase a bit after I went…

I eat 100% chocolate. Montezuma brand is the one I enjoy and a little bit will reall satisfy a chocolate craving without the sugar. For sweet treats Trader joes has a nice selection of small serving desserts that range from 40-80 calories per individual item. One of those will usually do it if i am looking for something…

Egg veggie cups or baked oatmeal with eggwhites are an easy go to for me. I also regularly add eggwhites to my home cooked oatmeal for an added protein boost. Make it further savory by adding sausage(I use vegetarian but turkey would be good here too) and a sprinkle of cheese.

And 30% BF is considered healthy for women. I personally am striving toward 25% which I prefer, but that is not some terrible number. Also as commented above it could be very inaccurate

I started IF before it was really a thing by limiting to a 12 hour window and it really helped with late night snacking. Now I aim for a 16 hour fast with an 8 hour eating window. Somedays I only hit 14 other I am not hungry until 18hours. Figure out what your typical window is not and bump up breakfast a couple of hours…

Setting up habits you can do daily and can be consistent with is what works long term. I lost 45lbs last year and gained 15 back. I am trying to get back into now. It definitely strts with food and setting up easy habits you can maintain. I did want to mention on exercise, I always had the problem being starving on non…

Look for ways to increase your fat in your diet. Keto recipes may be a good place to start. Nuts , nut flours, coconut oil, coconut milk, avocado, chocolate are all good places to look for calorie dense food that is dairy free.

I am hoping to start the program in the next month. I am still working on building my home gym and need some type of rack or squat stand before I can start. The HIIT gym I go to includes these lifts in rotation so I already have some base formed. I am not entirely sure what weight I should start with. I will likely start…

massage and acupressure to the piriformis was what relieved my sciatica. A still roller on my piriformis and IT band along with some hip and hamstring stretches over time are what relieve my pain.

Garmin Vivosport. I wanted something that could have GPS tracking for runs while also having enough battery life to only have to charge a few times a week. I had hoped for a watch that would also track swimming, but I was limited to certain models based on the ability to wear it in a secure workspace. I am quite happy with…

Yeah I want to double the point above me. If you are only eating 1300 calories and doing HIIT and core work daily you should be making sure you eat back at least some of your calories burned. You definitely do not want to ever drop below 1000 calories net. And regularly not below 1200 net.

You can create a private group by going to groups, create new, and then click teh private group button at the bottom.

5'5" female 145. gym 5 days a week with a mix of weights and running. cut is between 1500-1700 depending on how agressive I want to be. I have gone lower but my BF was higher at that time.

2020 goals: sub 50 min 10K in race or training. I have done a 52min so it may be a lofty goal, but I have never really done any speed training nad I would like to start incorporating some in. Do a pull up and eventually get to at least 3 pull ups 100lb bench 150 lb squat 200lb dead Get back into triathlon. I was to…