carolsoules Member

Add yoga and make sure you're working out in ways that you enjoy. Physical activity is so awesome for stress.

Maybe you're allergic to something in the area you walk--do you walk the same place every day? "Itchy" sweat and blood pressure issues can be signs of kidney problems. I don't want to worry you--it's probably not serious--but I might go to the doctor just to be sure. Lots of conditions associated with being overweight can…

Have you lost inches? You're probably putting on muscle while you're losing fat.

Popcorn! Also, if you need something more hearty than raw veggies that'll trick your belly into thinking you've eaten more, cauliflower rice with tomato sauce and maybe low fat cheese (feta, goat, part-skim mozzarella) is just as healthy if you pick a sauce that isn't high in sugar--and you can put it in a bowl and heat it…

IIFYM can be dangerous because people can feel like it gives them license to eat unhealthy foods on a regular basis. Make sure you're getting plenty of whole foods and most of your diet (85%) is vegetables, fruits, lean meat/dairy, whole grains, nuts/nut butters... you know, healthy stuff. In terms of timing, the basic…

Curry bowl! - Cauliflower rice 2/3c - Baked chicken breast 4oz - Steamed broccoli 1/2c - Steamed green beans 1/2C - My special super healthy curry sauce, made only out of pureed veggies, lentils, spices, and a tiny bit of olive oil

Macro tracking and timing are great tools for body recomposition (gaining more lean body mass and losing more fat). But when it comes down to it, the best way to get toned is lift, and don't be afraid to lift heavy. Looks like you're already doing that, so make sure to push yourself in the gym and the results will follow!…

Lean bulking is hard without the help of a dietitian/nutritionist. You can do it though! I recommend paying attention to the timing of your carbs--you can use them as a tool to manipulate the hormones in charge of your metabolism. Eat a little at breakfast to get your metabolism going, a larger amount pre-workout to fuel…

Also, Jamie Eason (professional sports model) has a few decent protein bar recipes that are sweet and cake-like--that'll probably be the closest you can come to what you normally like to eat. https://www.bodybuilding.com/recipes/jamie-easons-chocolate-protein-bars…

Plain greek yogurt and fruit is awesome. Bananas, apples oranges, and other fruits with a low surface-area-to-volume ratio are usually high in carbs, but fruits with higher surface-area-to-volume ratios like berries are usually not, and they're easier to weigh out to exactly the grams you need to meet your macros. If I'm…

I like Pre-Jym. Taste isn't great IMO but the results in the gym are worth it.

Look at the nutrition facts and make sure it's not full of sugar and you should be alright. I usually eat one a day when I'm cutting because it helps me meet my protein goals without going over on carbs. I like Quest if I need a lot of protein, RX if I want a whole-foods-based product, and Bulletproof if I also need more…

Try more protein and fewer carbs. I do a 40%P-30%C-30%F ratio when I am cutting (though I don't recommend this for maintenance--if you're still looking to change body comp then you're not really in maintenance). I struggle to eat everything I have to eat in a day. I find carb timing is important. I have some with breakfast…

You gotta lift weight and build muscle mass. That's pretty much all there is to it. Muscle mass burns calories even at rest, so the more muscle you have, the higher your BMR.

Little column A, little column B. Usually if you want to lose weight but retain muscle mass, you need to keep your protein intake high. Lowering carbs allows you to keep your protein where it is and reduce overall calories. Whether you're trying to lose or maintain, fat should generally be about the same, 25%-35% adjusted…

4 years of studying biology as well as studying for my NASM-CPT But you can just google leptin, cortisol, and insulin and read all about how blood glucose affects/is affected by those hormones. The information's widely available--it's textbook stuff, basic physiology.

I only eat 1 serving of meat per day and I feel ya--it can be tricky, especially since I'm cutting and I'm only eating 30% carbs right now. I limit fruit, whole grains, and beans. I still eat them, but within my carb limits and usually right before/after training. I eat plain greek yogurt, cheese/milk, nuts/nut butters,…

Lifting is great for weight loss because muscle burns calories even at rest, so if you build more muscle mass, you'll burn more calories throughout the day than you do right now just sitting on your butt. If you're cutting calories, your strength and muscle mass gains are gonna slow, but that doesn't mean you have to lose…

I started six years ago with Jamie Eason's Livefit Trainer. It's on Bodybuilding.com. Before, I'd never worked out--I was a debate team kid. I'm now studying to become a personal trainer. THAT'S how much I loved it and THAT'S how much of a difference I saw :) It actually changed my life. I think you have to pay for it…

YES YOU DO!! It's called the mind-muscle connection in the fitness world and it is CRUCIAL to ensuring you're using proper form that is safe and that actually works the muscles you're trying to build. If you're really looking to build your glutes, do you need a gym? Almost certainly. You need to be able to add weight, and…

I get that "starvation mode" is a layman's term and isn't -completely- accurate, but without going into textbook detail about the way glucose interacts with the brain and the endocrine system, it's a helpful way of expressing a biological reality

You can, but there's not really a reliable way of tracking calories burned unless you have a medical-grade calorimeter. Even fit bits are AT BEST 28% inaccurate when studied against the real deal. And just forget about the numbers on the cardio machines. Set your activity level accurately in your settings and you should…

I should've been more specific, I guess. I meant -ultimately- the calories all come from sugar. Sugar is the input that the fermentation process uses to produce alcohol, which is why higher ABV usually means higher sugar. Sugar left over from the fermentation process produces sweetness and heavy mouthfeel--indicating extra…

YES! There is and I use it all the time. I'm like you--I find it easier to have a plan the day before, especially since I count macros as well as calories and like to time my macros in a specific way around my workouts. In the app, at the very top of your screen when you pull up your diary, you'll see: < Today > You can…

Calories in wine come from sugar, and sugar does two things to wine: makes it sweet, and makes it heavy/full-bodied. Low-cal wines will be light and dry--think sauvignon blanc and beaujolais, but not riesling or malbec. If it tastes sweet or if it feels thick like orange juice (or thicker) when you swish it in your mouth,…

Try setting macronutrient goals and not only fitting your restaurant meals into your calories, but also into your macro limits. This will really help you stick to a healthy diet. For example, if you have a McMuffin and a slice of chocolate cake, you might still be under your calorie limit, but you'll have surpassed your…

That said, I'm also not totally in agreement with the calorie deficit purists. We know that macronitruents (especially carbs) have a huge role in regulating our endocrine system as it affects metabolism. But this is a reason NOT to go keto. Carbs, at the right times and in the right forms, help your metabolism stay high.

These are the facts: you can lose a lot of weight at first. I fully believe all the people that say they've lost weight on keto--I'm not denying that at all. But you will gain weight back when you stop, and then you may find it harder to lose that weight again. It's a form of starvation mode and it completely destroys your…

These are the facts: you can lose a lot of weight at first. I fully believe all the people that say they've lost weight on keto--I'm not denying that at all. But you will gain weight back when you stop, and then you may find it harder to lose that weight again. It's a form of starvation mode and it completely destroys your…

Based on your description of your diet, it could be hormonal. If you don't get enough carbs, your body will go into a hormonal starvation mode and your metabolism will slow. Have 15-20g carbs for breakfast, 30-40g before your workout, 20-30g after your workout, and 10-15g or so in your snacks and whatnot throughout the…