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In order to build muscle, you have to breakdown the muscle fibers through stress and repair them over and over again. That's all lifting, and eating does. Whether you break down those fibers through high repetition exercise with lower weight, or low repetition high intensity exercise with heavier weight all depends on…
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I'd like to add to that actually. There is a difference between simple and complex carbohydrates. Simple carbs are broken down much more quickly, so they are more available to be used for energy right off the bat. Whereas complex carbs such as oatmeal, takes longer for your digestive system to process and aren't as…
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Eating a bar of chocolate is just a different way to replenish your energy stores. When you run you use carbs for fuel, so really anything with carbs that doesn't have a lot of bad fats can be an option.
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Congratulations. You look great!
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I was in your boat for the longest time. Getting the weight-loss ball rolling is hard to do. Don't get discouraged. I would double down on your record keeping, to make sure you are actually recording things properly. Getting a food scale might be a good call. Losing weight comes down to the calories in being less than the…
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The result is the good looking, disciplined person you see in the mirror in the mornings. What your doing is great, focus on taking is one day at a time.
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Your bodyweight fluctuates 5-7 pounds on the daily. If you weigh yourself right when you wake up and again right after breakfast you will see this for yourself. That extra weight is a combination of water weight and glycogen stores filling up. Nothing to worry about.
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Diet coke is actually a great option. And don't worry about the artificial sweeteners, your body doesn't even process those, and they come out the other end without any harm done. I'd actually recommend Monster Zero Calorie Energy drinks, and coffee with non-fat milk. Good tasting options with hardly any calories.
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It's a combination of water weight, and glycogen being stored. Ever notice how if you don't eat carbs for several days, then have a large carb-packed meal, you're muscles seem to "inflate?" That's your glycogen stores refilling, and causes your weight to fluctuate significantly.
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My best advice for avoiding those weekends is... don't. Plan them into your week. If you know you're going to be eating out this coming Saturday night, but you're cheat meal is planned for this Wednesday, just rearrange your schedule. Losing weight doesn't mean you have to give up going out.
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What may have happened is you metabolism has slowed to the point where you need an even more substantial caloric deficit. I would recommend trying carb cycling, as it keeps your metabolism burning.
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Hey Caden. At this point It sounds like a recomp would be best for you. The best way to do that is to eat at a maintenance level of calories and workout with compound exercises including the squat, deadlift, bench press, pullup and row.
