beanz744 Member

Unless u have a flat tummy already n u want more definitions, u don't need abs exercise until u fixed ur back. Just eat at calorie deficit n do full body exercises or lift.

u r doing great n on the right track! 1. manually adjust the MFP protein intake to .5 to .6g of protein per pound of CW for ur muscle mass preservation so it would be a min. of 62.5g for u for now 2. use progressive overload in lifting (lift heavier n heavier) until u like what u see in the mirror 3. muscle wont really…

theres r assumptions in my suggestion here. i m 5.8 n weight 167 n i m roughly at 14/15% BF. i also know that BMI has a 5.8 male at around 145 to 155lbs. this make me guess ur BF% is most likely over 20%. u can bulk now n cut later but u r will heavier n heavier with no fat loss while u r building muscle. its ok if u r ok…

i do IF n i do eat more most of the time when i break my fast (without going over for the day) but it fits my lifestyle so i like it. other than that, i have not experience the 2000% gain in HGH yet. anyone experience this yet? :D

chia seeds

glucose bypass the liver n fructose doesnt but u r right that all food goes thru our digestive system. it was my wrong choice of words. u win.

i did not say to cut out all simple sugar nor i do that myself. i m simply pointing out that theres a diff to our body whether we r consuming simple sugar or fruit to attempt to answer one of the questions from OP. frutose must go thru our diggestive system first whereas glucose doesnt so there is a difference. do i…

theres no good sugar or bad sugar per say but it makes a difference to our body in terms of what kind of sugar we consume. glucose is a simple sugar that goes directly n immediately into our blood stream n causes an insulin spike(therefore triggering fat storage mode). frutose is a complex sugar that must go to our…

without knowing ur stats n other stuff, lowering ur food intake to 1700/1800 will be the easiest solution. our body is the same n calorie tracking is not 100% accurate. if u need to adjust the number to make it work for u, do so. calorie deficit = fat loss

ur stats plz. weight, height, age. whats ur maintenance caloric count? if it is at 2000 n u r eating at 1736 with tracking error then it would account for the 4lbs only loss. either post ur stats or just lower ur daily number to 1500. it is a very doable number since lve done it at that number with lifting 3/4 times a week…

trying on old clothes that didnt fit u for a long time :D

welcome to the journey of the next u n this is my 3rd time here n heres my 2 cents; 1. buy a food scale (the most important u will need) 2. set up a profile with an easy goal at first (start with .5 or 1lbs a week for the first 2 weeks to ease ur body into it). MFP will give u a daily allowance so u dont need to figure it…

i do intermetent fasting (IF). i do the 16:8 version n that means i fast for 16 hrs n eat within n 8 hr window. its a lot easier than what people think coz it basically skipping bf. i stop eating at 9 or 10pm n dont eating until 1 or 2 next day. IF suppose to give me a high dose of HGH to help me with muscle gain n more…

i started with MFP in 2011 for the 1st time n this my 3rd round at it. l cook very simple too. meat n vegs n thats most of my meals. i snack on fruits n smoothies n nuts, with the right amount (most of the time). i will reserve 1000 calories if i know i m going out that evening. if u want recipe ideas, theres a lot on the…

even though its mostly genetics, exercises n weight training will help significantly. 5.7 went from 210 to 165 with no loose skin but ive been lifting all along

crunches work the abs muscle but it wont burn the fat on it. the tummy fat will be either less or all gone by the time u get to 117 or 115. fat from problem areas r the last to disappear because thats where our body like to store fat n has the most fat cell. keep exercising n eat at a caloric deficit n get another few…

one cant really take BMI as an accurate yard stick to measure healthy or ideal weight coz it is only a statistical average. it will fit a person if that person is average in terms of height n weight. BMI tells me that i m borderline obese but i m quite lean since my BF is at around 15% or under. i had a gf who is 5.2 n…

i do 16:8 IF at 1500 calories a day n lift 4 times a week. it is great for me because skipping bf allows me to easily reserve 1000 to 1200 to eat out with friends n still come under 1500. u can start with 14:10, then 16:8. PS I sometimes eat back some of the calories burned depending on how my body feel on the day. my…

use MFP to eat at a caloric deficit n go download stronglift 5x5 as a workout program. its free. good luck! PS make sure u t intaking .6 to .8g of protein per pound of current weight to preserve muscle mass

at 391, u know something horrible will happen if u dont change ur lifestyle. starting using MFP n keep track of ur caloric intake consistently n eat a a calorie deficit. it is a guarantee way! 1. buy a food scale (the most important u will need) 2. set up a profile (because u r 391 so start with 2 lbs a week). MFP will…

its a hard question since we dont.know ur BF% n how heavy u r lifting but u r eating more than before. maybe u were unhealthy skinny(even though u didnt think so) when u were eating 700 cal a day. hard to say unless u post pics. otherwise, give give it a little time

black coffee is ONLY 2 to 4 cal per cup n people dont usually log it if they drink it black. log it in the 'cup size' if u really want to do it like 8oz or 12 oz or small or medium. it doesnt matter. what matters r the amount of milk, cream n sugar u put in it

calorie deficit = weight loss healthy foods = long term health u can be over weight n unhealthy u can be slender n unhealthy u can be slender n healthy take ur pick :) ;)

is there weight training group classes at ur gym? most gyms has them, no? since u know the proper form for the exercises already, it should be fairly easy for u to follow the class. if there is none, then ur only other option would be download stronglift 5x5 or follow some utube resistance training video usually group…

then u can start to eat back some of the burned calories. Also LCHF has a lot of "fat bombs" (like bullet proof coffee etc etc) u can use to instantly increase ur calorie intake.

welcome to the journey of the next u. we've all been there at one point or another (i gained 40lbs by drinking 2 cups of extra large triple triple everyday some years ago) so just keep looking forward. its great that u have made the decision to do something abt it now so heres my 2 cents; 1. buy a food scale (the most…

look for gyms(or a utube video search) that offer stroller exercises。u can do some weight training or HIIT for beginners after a few months or when ur doctor says its ok

OP, CONGRATS! sounds like u got it figured out from day one. u r losing around 1.2% a week, which is very healthy. however, u do need a food scale eventually because even though u r doing fine now. it would require u to be more accurate when u get closer to ur GW of 200 because the margin of error will be much smaller.…

R u eating at a calorie deficit? This is a MUST for any diet plan/protocal.

Before the days of Internet n smartphones, I m sure it was a bit%h to 'count calories' but now MFP does most of it for us. Takes me 10 min a day to record/plan what's best to stick in my tummy. I think it's a small price to pay for a guarantee success.