Xymheia Member

I get lightheaded sometimes when getting up too quickly, but my blood pressure is probably not as low as yours. I know feeling cold though, particularly icy feet. Make sure you're not dehydrated, especially while exercising and be careful when getting up/squatting/deadlifts/situps etc. maybe a sports drink helps a bit…

Snake

Dinner

You should (have) put it in the oven... => warm pizza! I had mine yesterday but that one was homemade. ;)

Filing cabinet

I suggest you start out as massage therapist and try to find your maintenance level, see if it's still/indeed 2000 kcal and work from there. 2000 kcal should be doable if you eat, say, three 500 kcal meals a day with two 250 kcal snacks or two 300 kcal meals (breakfast, lunch) and one 900 kcal (dinner) and two 250 kcal…

Back seat

Hi, keep up the good work! :) Yeah many people feel like that sometimes, even if not (just) related to health. For students (me) and people who work from home challenges are keeping regular hours and avoiding procrastination. I've learned that positive mindset and affirmation based strategies work better long term than…

Concert ticket

Since

In addition to meal prepping your own meals, you can for example consider family meals cheat meals. However, if you also have children, I'd say it's important that they are taught how to prepare fresh food and that they eat nutritious food most of the time as well, so it's not bad to nag them a little. ;) A family friendly…

Restarting from scratch after a long time off, twice a week.

If you want to reduce cellulite you'll have to reduce your body fat percentage (body recomp), but you probably won't be able to get rid of it completely unless you get to an extremely low body fat. What has helped me in the past is weightlifting in 8x3 to 10x3 territory full body and later split scheme 3 times a week and…

It looks like you've upped your calorie intake too soon after eating very little and gained mostly fat. Also, 2 pounds per week of weight loss is quite much, most people aim for 2-4 per month to keep their metabolism happy. A 28 inch waist is not bad but at 5'4" it indicates that you may still have a little bit of fat to…

Take it easy and work on creating meals with fresh foods and those that are minimally processed (dried, frozen, pasteurized, cooked, etc), first, and then get used to logging and portion sizes. When you've got the hang of this, you can start fiddling with macros if you want to (the ratio of protein, carbs and fat you eat),…

A long time ago I went to school the day after a strength session and decided during gymnastics class that I felt confident enough to jump over the buck with a springboard. So far so good, but the next exercise was jumping over the buck using a springboard, landing in a trampoline and subsequently jumping over a tall…

Overall it looks pretty good to me, but try to stay close to 20 % below TDEE, do not go much lower because it can make you feel hungry and become deficient in nutrients, and be careful with introducing exercise. Don't do too much too soon or you'll burn yourself out. Whenever you'd like to vary your cardio routine, rowing,…

It's possible that you've strained or overused a muscle. In the absolute worst case you have herniated a disc during training, but that tends to hurt a lot from the moment it happens. It's best to get it checked and avoid anything that worsens the pain as much as possible, do not pop a painkiller and keep doing injurious…

Hi, great job. So, now your BMI is 19.1 which means that you don't need to go any lower. If you want to get healthy and fit I'd recommend to stop losing weight and focus on strength and athletic achievement from now on. All the best. :)

It's possible that you still have a slight postural problem somewhere and if you do, your body makes you think you're using proper form (under load) while you're not, that your body does something odd at a certain point in a lift which never caught up to you until now or that you've been doing a lift that's tough on your…

You are at a healthy weight now for your height so it may not be necessary, but it probably won't hurt to gain another 3 kg either. Perhaps, is it possible to go for a run twice a week for 15 minutes and take 15 min to do a few bodyweight exercises every other day? If you do a circuit of: bodyweight squats, single leg if…

Hi welcome! :) The reason why diets like these don't work very well for many people is that they rely on short term changes. After their diet, many people return to their previous habits and regain weight. Let's stay optimistic, it is certainly possible to get it off and keep it off and to do this I would recommend…

It doesn't matter for weight loss, as you will lose weight providing you're on a calorie deficit and are otherwise healthy, but most processed foods ('processed' here means foods that have been stripped of their original nutritional content and had sodium, preservatives and other chemicals added), candy and certain fast…

It's possible if you eat well and exercise. Your best bet is to take part in strength training to build overall muscle, which will also build your ab muscles. An example of what you can do is a full body scheme 3 times a week with either bodyweight exercises (push-ups, pull up, squats/single leg squats, leg raises,…

Hi, I'm wondering whether a recomp would work for me or if it's better to cut first. As I've been sedentary for a while my bodyfat is probably around 28 at a BMI of 22.4, so I've got a long way to go - ideally I want to get near 20. I intend to do weightlifting (2 times a week), martial arts (2 times a week) and I want to…

I took quite a long time writing that, no copy paste here ;), but I realize that it might have looked quite daunting so I've simplified it.

Hey, welcome. Thumb injuries suck, I hope it gets better soon. :) Please don't feel ashamed of your weight, everyone has a unique starting point in their journey to lifelong fitness and health. What I've found that really works well to lose weight is making changes to your eating routine combined with cardio training and…

You won't have to stay at this weight eternally though :). Just restore your health and take it a bit easier during your next cutting phase, more kcal and less workout volume/intensity, especially if you're also a bit stressed about something. A little bit of steady state cardio can help you lose a bit faster without…

That's great news. :) It does take a while to fully return to normal again. Somewhere around 1750-1850 kcal seems fine at your height, indeed. At 5'4" you should be able to cut to 55-59 kg or 121-130 lbs, but your ideal weight could of course be higher if your bodyfat is in the low normal right now, considering that you're…

I think that's sound advice he's giving. I too would recommend to maintain your weight and stabilize your periods (if their irregularity is due to exercise/diet) before cutting again - to a weight that is sustainable year round - and general advice is not to cut at more than 20 % below maintenance. Also, you might need to…