jtechmart Member

I get the feeling I feel fat and bloated sometimes, and I'm lean, probably around 15% bodyfat. If I'm doing plenty of cardio and other exercise it fixes it. I always thought of it as undigested food. Especially high fiber foods, they can have a large food volume. Not sure if this is the same thing OP asked, but I think its…

I usually have 3 eggs in the morning, with a stir fry in the afternoon that has 1/2 pound of ground beef. that gets me around 75g of protein. Smoothie in the evening with another 25g protein powder, thats around 100g. Plant based food gets me another 10-25 grams and I usually have a whey protein as a post workout drink. I…

You could do basketball intervals. You only need to create something that seems appealing and gives you a decent workout. Get creative. As an example, you can try taking a shot, get the rebound, dribble down the court to the other side, shoot again, get the rebound, rest. Then repeat. If this is easy, then sprint more.…

If you can find your triggers it can help to avoid common pitfalls. For me, when I'm cutting calories, leave the house in my car, and get really hungry while driving, I always hit up fast food. So, best bet is to make sure I eat well before I leave the house. Truth is, its mostly a mental game. There is no secret. Once you…

I've tried the cheat meal approach and I haven't found it works. When I'm cutting if I have a bag of popcorn, chips, or some breakfast bars in a few boxes, its all going to get eaten within a day or 2. Its too addictive. I'm working on no cheat meals and sticking with health foods 7 days a week. Then, on occasion when you…

I just use plain full fat organic greek yogurt. I usually add 1 cup of organic blueberries defrosted and 1 tablespoon of ground flax with a little cinnamon. The blueberries is all the sweetener I need. Plenty of fiber, so not worried about natural sugar.

The most effective thing I've ever used for reducing blood pressure is regular cardio. If you are healthy enough, you should see a reduction of your blood pressure if you get good sessions in every week. Not sure about walking, but anything with increased heart rate seems to work. But, even walking probably works. It won't…

I'll give you some info for my fitness journey as some of it may be relevant. I'm 5ft10 and my first goal was to drop body fat. I was around 180 when I started and in that spring/summer I dropped down to about 153 lbs. The next summer, which was last year, I started lifting and put on 4-5 lbs of muscle. Most of this was…

Seated cable rows Lat pulldowns Standing overhead press lateral raises machine presses Band squats

Another thing to consider is whether you tweaked your back, or just have back tightness. Most of my low back issues are due to tightness. And if I do stretches regularly, there is no problem. I can also fix the low back pain on the spot by doing stretches most of the time.

At this point I eat health foods on the regular. But, introducing fruit into my diet was how I started to eat healthy and have it stick. Just started having fruit plates with mixed nuts and smoothies. It's so easy to do and tastes great. Once I got used to eating fruit all the time, everything launched from there. Using…

I use a calculator to figure out what my maintenance calories are without exercise. Then I figure out the rest myself. If you want to cut, then add up all calories you consumed in a day and subtract activity calories. Be sure total calories consumed is less than maintenance or hits your cutting goal. If you want to…

The one thing I'll add is that for myself and alot of people, once you gain some experience and are staying on track something really good can happen. Your mind can change in a way that becomes super motivated. You feel like you are in the 1% of people on the planet working on themselves like you are. You know you will get…

I find fiber foods and bloating work together. But, you still can avoid bloating if done right. I usually shoot for 30g of fiber per day and get all of it from fruit, vegetables, seeds, and occasionally nuts. Blueberries, bananas, apples, flax/chia/hemp seeds are my go to foods for fiber. I also have 1 smoothie per day…

You can try eating less the next day. I find when I eat a large meal at night, those calories often carry over to the next day. In those cases I'll eat my first meal closer to noon and I'm not that hungry. It may depend on your metabolism though.

When I changed my diet and started eating right it was mostly vegan. Or plant based whole food to be precise. I'm now eating some protein based foods, but everything is organic, grass fed, pasture raised, etc... But, the diet started almost entirely plant based. The way I started was eating lots of fruit. Probably over did…

Do you get the pains if you just do bodyweight squats? Have you tried squats with bands?

I'm doing 3 days per week. So Mon-Wed-Fri, I workout at 5:30am. Its been working well so far and I'm just working with what I can for now. I'll probably get back to the gym after month 4. But, as I noted before, I'm not sure I'm still getting gains. My body seems to have adapted fairly well. I'm just going to keep going…

Where are you having pain? I know this may sound strange, but you can actually injure yourself by doing regular household things. Many people just don't realize it until you get active and then you see that your knees or something else doesn't seem right. You think it's the exercise, but it could be from injuries that were…

Here is what I did. First, I'm in muscle building mode right now since I cut last year. I have 4 compound exercises I do. 1. Pull ups using a pullup bar that goes into your doorway. I have exercise bands to provide assistance. I do 4 sets, first with no assistance, then use the bands for the other 3. 2. Military/Overhead…

Yes, waist circumference is the primary metric I use to gauge body-fat. I use the mirror, the scale, and waist measurements to gauge progress. You can buy those tape measures that are built for that purpose: to measure your waist/stomach. I use MYOTAPE. Just buy one of those if you want to measure the fat around your…

Your diet looks very good to me. It's similar to how I eat. There is almost no processed foods and no added sugars. Plus you are getting healthy whole grains and protein sources. I eat a bit more plant foods than you do (mostly fruits), but still, it looks great to me. For what it's worth, I've been eating this way for…

I've been doing something similar for much of the summer. I mixed walking and cycling, restricted calories at 1800 per day, and went pretty hard core (at least for me) for the first 8 weeks or so. My legs almost always felt tight. There were other times I felt depleted of energy. And I mean really depleted. Eventually…

The Nutritionist may have been referring to your specific metrics. So, perhaps she/he wasn't saying anyone who eats x calories will drop down to y weight. But, given your activity levels, height, etc... you will have a number of calories that will maintain a certain weight and your body will adjust.

1. Not realizing the #1 skill in loosing bodyfat is patience. 2. Not paying attention to recovery, especially from nutrition. I was cutting calories and working hard at cardio. But, I would get depleted of all energy and turn into a zombie. I learned to fuel myself with carbs when it was required. And give myself ample…

The simple answer is probably not. You may need rest, food, or both. Just yesterday I went through the same thing. Was time for my cardio, but I had very little energy. I had bacon and eggs earlier (no carbs), have been cutting calories, and was just running out of gas. Felt like a zombie. I can identify it now, and just…

I think this is different for everyone. But for me, it's hard. But I love it. I'd much rather be working hard on myself than sitting in a recliner watching Netflix (although both have their places). Being motivated and putting the work into a goal is so rewarding. Not just in the long term, but during my workouts, and each…

I haven't done keto, but I have done low carb diets. I'd say just watch out for making common mistakes, such as eating a high protein, low carb, low fat diet. Try to get as much healthy nutrients as you can. Stir fry's with ground beef and lots of veges can be a good choice. Be sure to get plenty of fats as that is your…

My go to for snacks are fruit plates, or just a fruit for something small. Bananas are perfect for around 100 calories. Although, I don't really see much of a difference between meals and snacks. Many snacks rack up the calories just like a meal. It's the same thing at the end of the day.

That's great progress. Walking is part of my regular routine and whenever I get to maintenance where I don't need to cut or gain, walking will be the main exercise I do. I love going for walks and listening to music. Never really gets old and burns more calories than one would think.