JonDrees Member

Thanks for chiming in with your expertise.

I would definitely add in at least 2-3 days of resistance training. You also might want to consider adding in some higher intensity cardio to raise your heart rate a little - rowing, biking, swimming, etc.

Welcome!

They won't do much for your weight loss, but these are the only supplements I generally recommend to healthy clients: 1. Whey protein 2. Multi-vitamin 3. Vitamin D (for us living up North) 4. Fish oil 5. Sometimes Vitamin C 6. Sometimes Calcium 7. Creatine for some There is a lot of important vitamins and minerals to take…

It might seem counter-intuitive, but I think resistance training will do more for your fat loss than running. You might want to consider doing 2-3 days a week of resistance training and drop down the running to 2-3 days. Obviously, the diet will be the biggest factor in your fat loss, though.

It depends on your goal, but 500kcal under your TDEE should be about a pound a week. 2203 - 500 = 1703 A pound will be about 3,500kcal.

Because they are a generally too low for people. Perhaps, they assume people will forget to log some of the food they eat, so it will all balance out in the long run.

You are probably better off using a TDEE calculator like this one https://tdeecalculator.net/ and only using MFP for tracking your calories. MFP doesn't do the best with calculating how many calories you need, or how many calories you burn with exercise.

Tell me how you really feel.

That's hard to say. Carbs are important for energy when you are training, so I wouldn't cut them too much. I personally set mine to 40%. Water won't decrease your glycogen, but could potentially flush out some water around the cells - it all depends on fluid and mineral balance in your body.

My guess it's a combination of water, glycogen, and muscle gain, which is off-setting your fat loss.

Yes, that sounds reasonable. There is other factors associated with getting stronger, but muscle growth usually a part of that. Also, I always recommend using the mirror/tape measure to gauge progress, opposed to scale weight.

Sorry for the tough love, but if all those things were a priority you would be doing them. Lack of time is only an excuse to shift blame from yourself. You need to plan ahead. Meal prep your breakfast, lunch, and dinner. Block out your training time on your schedule. Put down the phone and turn off the tv at night, so you…

Well, that going to be a tough one. Which one is more important for you?

What's a HM?

1. That might be pushing it a little, especially if you're trying to put on some muscle at the same time. 2-4lb of weight loss is realistic and sustainable for most people. Anything more than that usually results in the rebound effect or a loss of a lot of muscle. 2. I think that number is a little low. I would probably…

I'm assuming this is a trolling attempt, but if serious, I would do a lot praying and drink lots of red bull.

Seems like you're doing well so far. I'd just keep doing a combo of resistance training and cardio, and keep eating under your TDEE.

Google says 8.75 inches.

Haha, I would say those are pretty accurate.

1. Unless you are a competitive powerlifter, there really isn't a "proper height." However, the standard height would be that of a 45lb plate. If you are using less than that, you might want to put a small box or a couple plate underneath the 25lb plates, to bring up the bar a little. With that said, there isn't anything…

There's no reason to insult the guy. There have been dozen, if not hundreds, of studies that have shown the benefits of creatine.

Are you actually getting a fever or just feeling hot? I have people that get hot/nauseous, but nothing like what you are describing. I wouldn't be able to help you with that one, sorry. I recommend talking to your doctor about it.

It might be unrelated to both of your supplements. I don't think anything in the pre-workout would cause cramping. The creatine could have a small effect, but most likely you are just not drinking enough water. I want to say I saw a stat that said 90%+ of all muscle cramps are a result of simple dehydration.

Sorry to hear that :(

I suppose unless you had access to a lab with a specially designed treadmill, you would have to test it the same way anyone else would.

I have had close to a 100 people download this from me, but haven't heard anything back from anyone. I would love to hear some feedback...

Just make sure you find one with a beginner/on-ramp program. With your stats, you are likely to get injured if you hop right into high volume box jumps, burpees, etc.

I have fridge magnets and buttons for anyone that is interested. :D

For virtually everyone, doing full body weight training is going to be superior to body part splits.