RovP6 Member

Try these https://myprotein.com/sports-nutrition/lean-protein-bar/11534149.html

I set myself 3 goals for 2019: 1. Complete 200 workouts 2. Walk at least 3 miles 200 times 3. Achieve a scale weight no heavier than 66kg at the end of the year So far I'm 4 walks away from goal number 2, I don't have enough days left to achieve goal number 1 (24 workouts left and 12 days left :( ) and my current scale…

Here's a link that might be useful for you to read. I like this guy a lot and he talks a lot of sense. https://syattfitness.com/fat-loss/how-to-lose-weight-without-counting-calories/

Your body will tell you what it feels your settling weight should be. You've already said that 145 feels too heavy so stick with 140, sorry I can't see the point of 142 as your weight will fluctuate daily anyway and I like whole numbers (yes I know that 142 is a whole number :D ). Are you still tracking? Unless you've…

Hi there, yes December is a challenging month to start a weight loss programme. I tend to treat weight loss as a long term ie rest of life type thing, so there's no such thing as falling off the wagon. You simply have good days and bad days. As long as you have more good days than bad then you will achieve your goals. The…

It's a bad idea and will only lead to people forming a poor relationship with food. Food is something to be enjoyed. It's part of our social behaviour. It should not be simply viewed as a source of fuel for exercise nor should exercise be viewed as a way to compensate for overeating. We all know you can't out-exercise a…

Support of friends is more important than motivation IMO. You don't need to be motivated to brush your teeth every day. You do it because it needs to be done to prevent your teeth from rotting. Same with diet and fitness. Do it because it's what needs to be done if you want to have the best chance of living a long, healthy…

I started 4 years ago at the age of 49 and am still going. I lost 10kg in the first year through diet and strength training and am continuing to build muscle. It takes time, but you'll be grateful for the gains and the new habits you'll form along the way. Good luck.

Cool, send me an invite.

Porridge oats most days Whey protein Fage Greek yoghurt Fruit, usually blueberries or banana Chicken most days I usually keep my food pretty much the same every weekday and vary it at weekends.

If you're new to fitness and health, unless you're an extremely genetically gifted and naturally jacked 200lbs + bodyweight then 200g+ of Protein is way too high as a starting point. Generally speaking, you want to keep Protein high, at around 1g -1.2g per lb of bodyweight when dieting to help maintain as much lean body…

I have one sitting in a cupboard that's not been used for ages as it's such a pain to clean. Someone has already mentioned the fibre aspect of juicing vegetables. They're okay for a juice fast if you're into that sort of thing. As for juicing fruit, well there's also a fibre aspect there too as the fibre in whole fruit…

You can also get strong and build muscle using nothing more than your own bodyweight ;) Have a look here https://alkavadlo.com/

You are not alone by the way. I'm lucky if I get 6-7 hours a night sleep. Catching up at the weekend will help but if you really want to know how much sleep your body needs then you might want to try this: Go to bed at the same time every night and don't set an alarm. See what time you naturally wake up. If you can do that…

If your goal is 1200 calories, try to stick to 1200 calories and not rely on additional activity to achieve fat loss. Also worth remembering that 1200 calories per day = 8400 calories per week. That can be split into 7 days of 1200 or you can cycle with low days and high days ie 4 days of 1000 calories and 3 days of…

It's probably better to start from first principles and Boom Boom Performance has a great series of 8 short videos on Youtube on the subject of nutrition for fat loss. Here's a link to part 1 and you can find the rest from there. I think part 3 deals specifically with macros.…

This one seems to be gaining a bit of traction among the fitness community... Whoop Band Unfortunately it does come with a monthly subscription, but it's a bit less intrusive than a Fitbit. I have the Charge 3 and I wear it on my left arm as I still like to wear a "proper" watch :D

Like you, I used to workout at lunchtime, but also like you that became a non-option several years ago. I now workout in the evenings, at around 7:30pm. Mornings are out for me as I'm out the door at 7am taking the kids to nursery. I also have to wait until the kids are in bed before I workout, hence the 7:30 pm start…

I drink 4 litres a day most days, sometimes 3 but it can be tricky sometimes getting the timing right depending on where I am. Drinking that much at my age means I don't go longer than an hour between pees so if I'm driving for longer than an hour I need to plan my pee stops. If your concerend about how much fluid you use…

I found that sometimes the Fitbit app would duplicate entries in the food log so perhaps it's doing the same for your exercise log. Have a wee look and delete any duplicate or spurious entries that you think are incorrect.

Is there any particular reason for wanting to go Keto? Just curious. Check out Abel James aka The Fat Burning Man's podcast

These might be of use (source: Boom Boom Performance on IG)

There's your answer right there. How do you motivate yourself to brush your teeth, or do the washing up, or cook your dinner? You don't, you just do it because it's what needs to be done.

Fat loss is not a linear process

I'm a big fan of Dr Mike I and Eric Helms. Like some here I would never have contemplated stopping short of failure by 3 or 4 reps but it does work. I'm not sure it's just for advanced lifters though. If it works, why would you not adopt it as early in your lifting as you can. That would maximise newbie gains too. The…

Ditto to that. Then split it into the number of servings you've stipulated and store for future consumption. I tend to freeze in multiples of 2 servings then defrost for dinner and lunch the following day.

I think most nutritionists and good PT would disagree with you there. Water is very important to your overall body function and can help enormously in weight loss. For one thing it can fill you up to the extent that you no longer feel hungry. I drink 4 litres a day (about a gallon) spaced out throughout the day. Drink a…

Two things: 1. Progressive overload 2. Slight calorie surplus If you're new to strength training you may find you gain reasonably quickly. In terms of the way you emply progressive overload there are a few options. The most common being lifting weights, but you might also want to try some basic bodyweight exercises to ease…

If you don't set an end date then you never restart. You simply stick with the plan no matter what. When you stray off the plan for however long, just get back on the plan. Never give up. weight management, health and fitness are all lifelong endeavours, not some short term goal to be achieved then forgotten about.

First of all, congrats on your results. I think everyone knows that the longer you are in a deficit the harder it becomes to lose that last little bit of fat from wherever your body is storing it. Your body will more than likely start fighting back against the deficit if it hasn't already. There's also no guarantee that…