buffgrl Member

Oh yeah, and don't try to cut more than 500 calories a day unless it's a temporary fast because you can end up stalling out your weight loss. Too few calories can shut your metabolism down (starvation mode is real)

Btw, 1600 calories for an athlete of your size/gender is pretty low. I guess it might be okay for a short period of time, but if you're feeling like crap you can bump up to like at least 1800. In the future, you need to know how many calories you eat to maintain your weight, then when you go to cut weight you can plan it…

Oh yeah, when you cut your carbs, don't forget to add some fat to your meals or you'll be sucking wind during training and possibly mess up your sleep.

Yeah, ask your coach about manipulating water weight, 5lbs isn't too bad, you might not even need to diet any further. (medical supervision is advised, as another posted mentioned this can be dangerous) But you could easily lose 5lbs in 3 weeks without cutting water at the last minute- just cut your carbs and then carb…

A recent study you can look up compared 2 groups of men over a 6 month period- one group stuck to the diet consistently without cheating for the whole 6 months. The second group stayed on the diet for 2 weeks, then went off again for 2 weeks, repeating this pattern. Guess who lost the most weight? The 2 weeks on/2 weeks…

Hell yes this works. It keeps your body from down-regulating your metabolism. I have never been this lean AND this strong in my life. And it's SOOOOOO much easier to stick to, oh man. Eat like a professional athlete Mon-Fri, then like a "normal person" on the weekends. Couldn't be more perfect. If you stay on the same…

My motto- if it's not in the house, I won't eat it. Stay far, far away from temptation. If the people you live with eat junk/snack foods, have them hide it from you. I'm not kidding. I get MAD at my husband if he brings home junk. I tell him, if he wants it, just buy the single serving for himself and not enough to leave…

All that matters is that you do it at the same time every day, wearing about the same amount of clothes, having peed or not having peed- you need all variables to be the same to accurately track your weight patterns. I prefer first thing in the morning after a pee before consuming any liquids or solids wearing jammies. I…

Congratulations, your body has figured out how to maintain homeostasis based on "X' amount of calories in and "Y" amount of calories out! Basically, your body got wise to what you were up to and "adjusted" your metabolism to suit your current calorie intake and expenditure. This happens when you do the same exercise and…

Fat. Eat more fat. It also depends on how trained you are and how long you've been keto. If you're an experienced runner and you're fully keto adapted, you'll be fine on just water and maybe some electrolytes depending on your needs, eating a solid breakfast beforehand too that includes some healthy fats and protein. If…

What I do is calculate the calories burned and then subtract about 40-50 calories from whatever the activity calculator comes up with, then I eat those back. For example, say I walked 2 miles and the activity calculator says I burned 100 calories per mile, for a total of 200 calories. I subtract 50 calories per mile, then…

Beware that undereating long-term will slooooooow down your metabolism! I see this allll the time with girls in my class at the gym and clients- they eat like birds but can't ever seem to lose weight. You may feel full on those bulky whole foods but if you're not getting enough calories and nutrition, your body will…

Oh yeah, I forgot to add- when pure strength is your goal, make sure you rest long enough in between sets to recover as much strength as possible before hitting the next set. Heavy sets in the 1-5 rep range will need at least 2-3 minutes to recover. After max efforts (1 rep), you may want to wait up to 5 minutes! Many…

+1 on those big stretchy bands that you can buy on Amazon that assist with pull ups, or the pull-up assist machine at your gym if you have access. You can also have a partner spot you at the feet, giving you just enough help to complete your reps until you are able to on your own. Another method is using some relatively…

Before you do Starting Strength, I would suggest spending at least 4 weeks on a moderate more "traditional" strength training program, with about 3 sets of 10-15 reps per exercise, focusing mostly on compound lifts and a few accessory lifts. Not only will this "prime" you for Starting Strength parameters, but it's a good…

I can tell you that I feel like CRAP and have NO energy if I don't eat enough saturated fat and cholesterol. On the other hand, if I eat too much it seems to cause inflammation in my skin. I eat 2-3 whole eggs every single day and eat red meat about once per week, butter a few times per week, cheese and ice cream about…

First of all, stop eating so late at night and you will be hungry first thing in the morning. At night your digestive system slows down and prepares for rest, so when you eat late your poor tired system is forced to sluggishly try to digest your food when it is supposed to be resting, which also disrupts the quality of…

Ben and Jerry's Chocolate Chip Cookie Dough...but I can control myself because I always allow myself 1 pint every weekend! There's just nothing better than tucking into a whole pint and not feeling guilty about it because you were a good girl all week :) My tip for kryptonite is to 1.)Make it part of your plan so you won't…

Everyone already said what I was going to say so...don't do it, you're not ready for it, you will hurt your knees or pull something. Get reeeeeallly good with your own body weight before you wear a vest. Not feeling it enough? DON'T LEAN ON THE MACHINE or prop yourself up in any way- I see people making this mistake all…

Hire a Trainer, that way you'll have to go. If you can't afford a trainer, tell everyone, and I mean EVERYONE you know that you're going to start the gym and what your goals are so that you'll have to go to save face. In the mornings, set 2 alarms that are super annoying so you won't oversleep. Create a sign for yourself…

Get yourself some Trader Joes's Flourless Sprouted Protein Bread and some low-carb high fiber tortillas and make your self some healthy sammiches and wraps! Or make yourself a nice salad with a chicken breast cut into it! Don't use processed lunch meats though- I like to grill about 3-4 chicken breasts at a time (no…

There is a technique called "Calorie Cycling" that you can google, works phenomenally. You alternate higher calorie days with lower calorie days, while maintaining an overall calorie deficit target for the week. After about 3-4 weeks of a set number of calories, your body will "figure it out" and slow down your metabolism…

Just so we're clear: going Vegan does not automatically lead to weight loss. There are plenty of chubby Vegans. People have this misconception that cutting out animal products leads to weight loss because they seem some waif-like anemic vegans on the internet and think it will make them skinny. Pros- Do it if you feel…

First of all, everyone thinks that in order to be fit or to lose weight you have to be in the gym 5-7 days a week. NOT TRUE! What if I told you that you could be slim, fit, and healthy and only go to the gym 2-3 days a week? The more effective your workout is and the more on point your diet is, the less you have to do! If…

If you're sleeping well, feeling good during the day, and have energy for your workouts as well as your daily life...then I'd say you're doing fine! Your body will let you know when you're going overboard. The types of activities you are doing for the most part don't overtax your adrenals or central nervous system, so I…

10% is no easy feat for most guys- your body may not naturally want to go there. Without seeing everything you're doing - diet and workout, its hard to say, but yeah, you will probably have to cut back on the pasta :( . Having said that however, I should mention that your calories are uber LOW for someone your size and…

Going out late every night is probably not great for your diet for starters, especially if alcohol is involved, but you probably know that already. If you're serious about getting lean and healthy, you shouldn't be "going out" all night more than once a week. Partying too much will absolutely ruin your weight loss efforts…

Different diets work for different people depending on genetics and lifestyle. Carbs aren't necessarily bad and some people can still get lean on a higher carb diet. Take me for example- leaning out while eating 200-300 carbs per day, while going a bit lower on the fat and moderate protein. (not LOW fat, but low-er fat,…

I kinda like when restaurants offer calorie info, because sometimes when you are eating out it's out of social expectation rather than just for pure pleasure. If you have many such events, eating with abandon at each one could certainly derail your diet plan. So it's nice to be able to know calories or if they have a…

Ditto on the strength training. Always, ALWAYS strength train when you're in a caloric deficit, otherwise at some point your body is going to start eating up muscle. You need to tell your body "we need these muscles, so don't burn 'em up!" because muscle tissue is metabolically more costly than fat tissue. It's a case of…