cryonic_273 Member

Hit mid point BMI for my height /weight. Improve upper body strength. ( not aiming to get ripped - just do modest exercises)

I worked rotation shifts for 10 years - it totally scrambled my body clock. I felt that i was permanently exhausted and depressed- it made me want to eat crap all the time to fight off fatigue. I swore never to work shifts ever again. Eating regularly and trying to balance out your energy levels through the day were a…

Ive been doing 1200 for 4 months ( apart from xmas - just restarting after the festive period.) send me a req and ill add you and you can check my eats.

The app doesnt do well with intermittent fasting or generating reports under 1000/1200. The reason is it wont generate forecasts on weekly tracking, only daily tracking. I wish it would generate a forecast based on a whole weeks logging. However that doesnt actually stop you entering 800 calories or 900 and then 2000 on…

I started on September first and set a target of 80 kilos. At that point i was 101.4kg. Im now weighing in at 82.4kg and wont hit the 80kg mark by xmas. However i was delighted to find that ive just managed to creep into the upper end of the healthy category. Ill be taking an xmas break - but restarting int he new year…

Im taking a break over Xmas. from the 24th to the 3rd I will be eating normally. I may be a little less greedy than normal - no xmas cake with icing etc. I will try and log everything . Ill still weigh myself every day. I dont think it will be possible to log everything as i wont be in controll of the cooking any more. I…

weight fluctuates over time - ive had 3 weeks without loss then 2kg suddenly come off over a day and stays off. Its mostly down to water retention masking weight loss due to a number of reasons.

Depends whether you are aiming for lean, heavy muscled or average guy with low fat.

If you are in a deficit and your target is to lose weight , not gain muscle it doesnt really matter if you eat Fat, carbs or protein.

A follow up study with more detail and controlls - shows its measurable but statistically insignificant from a weight loss point of view. - https://www.ncbi.nlm.nih.gov/pubmed/23235664

High protein dairy is good for breakfast. SKYR / fat free cottage cheese/ fat free fromage frei/ fat free greek style yoghurt - all are high in protein. Chicken ( no skin) , lean steak Fish - particulatly white fish pork tenderloin are great nearly pure protein sources to base any other meal around. theres enough variety…

300-500 calories isnt that much to eat back. Have a glass of wine. 1-200 cal / glass Or a snack bar. 200calories a pop or a (small) packet of peanuts or cashews. ( can be up to 700calories per packet.

You can do it but its more difficult than either dieting or building muscle alone. You need to target a mild deficit and a moderate exercise regime while taking in a higher amount of protein than normal - hoping that your body makes up the deficit by burning fat , but uses some of the protein to build muscle. A heavy…

19kg - Thats 3 stone - 42 pounds. Thats a lot lost already. At 79kg thats not a bad weight for a 6' male. Why are you Still trying to lose so much weight. Whats your target weight? You should take it easy or you will end up losing muscle with such low calorie intake. 600cal is not sustainable long term as you have already…

Fat free cottage cheese or fromage frei, or Skyr (icelandic yoghurt). Lean red meat, chicken/turkey/ white fish. Make the Protein the basis of the meal and add the rest round it to make up calories and it shouldnt be too bad.

Meal timing is irrelevant - if you are in calorie deficit each day. The main reason for weight gain eating at night is most likely - people are less likely to accurately record late night snacks or weigh them properly .

Going over your calorie goal is not the end of the world. you should try to hit it as many days as you can. If you go over - thats ok - the goal is to minimise the number of days you go over and on those days minimise the amount you go over by. Having days off is ok - but dont binge on those days. Tips - are eat filling…

Chocolate, Tortila chips.

Cut them in half and stir fry. They are pretty decent as they retain their shape and consistency without turning to mush unless you boil them first. Did this yesterday with onion, red pepper, chicken and some black bean sauce.

Skyr. Its high in protein - about 66% of the calories are proteina dn the rest carbs. Looks like yoghurt, tastes like yoghurt.

I mix my oatmeal with Skyr - icelandic yoghurt. Its low fat/high protein.

Skyr - fat free high protein icelandic style yoghurt. Really ssatisfying and low calorie and also helps hit protein targets.

I was having knee pain at 225-lb - im now 191 and its reduced to a minor niggle. The more you lose the less stress on your joints and feet. As I lost weight i could do more - as i did more my feet and muscles got stronger - it didnt happen overnight. Prioritise comfortable and supportive footwear and only do mild but…

Aubergine, pickled cucumbers. Tomatoes

Long time SAD sufferer. Ive been using a medical Lightbox for the last 7 years. And it definitely makes a difference to energy and depression over winter . The last few years theres been an upsurge in articles about vitamin D levels for people over winter. The fact is if you can go out for a walk outside every day at lunch…

1200 calories Carbs 30% Protein 50% Fat 20% Aim is to lose 20kg - im slightly over half way.

You probably need to eat a couple of hundred calories a day. Eat more protein - this should help stop muscle loss. You can just keep eating what you are right now - and add a half pot of Skyr,fage,quark, cottage cheese ( all fat free varieties) - they are low calorie and high protein

I had the same issue. I was finding it hard to balance my macro totals. The way to address this is to base meals around the protein rich foods - then add other foods to balance the carbs and fat after -a s these are easier to source. protein rich - is a relative issue. - Some protein rich foods are also carb or fat rich…

Eat and drink whatever you want . Just remember to count the total calories. BPC wont miraculously make you lose weight unless you are in a calorie deficit. If it floats your boat and you find it helps keep your energy up and controls your appetite then you go for it.

Thats not enough information for a recommendation. Its almost certainly not sustainable at that level. Keep dieting and excercising but dont get disheartened if that level of weight loss doesnt continue. The important thing is to establish behavioral patterns and good habits you can keep up for long enough to hit your…