Replies
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If you are targeting 2 lb/wk you would definitely want to at least eat back most of those exercise calories. That is a pretty aggressive goal for someone that probably isn't all that overweight. Do you know what your % body fat is? I'm 6' 205 and I would not target 2 lb/wk for very long because of the muscle mass you will…
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What are you shooting for? 30 minutes isn't bad if you are doing it regularly. I have a hard time doing steady state cardio for longer than 30-40 minutes because I start getting bored and thinking about how much this sucks. Maybe you could add variety to your workout - jog for 15 minutes, then do a high rep/low rest time…
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Getting enough sleep and eating a good, balanced meal about an hour before the workout is probably the best thing out there to increase your energy levels for a workout. Also, I can come up with a million excuses of why I shouldn't work out - the main thing is to just go do it. I'll "talk" myself out of going on the drive…
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Glad to help. That site is a wealth of information if that is your firs time there. I've read many of Lyle's books and they really help understand a lot of stuff and you start realizing how complex your body really is!
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Mentally, it can be tough. I lost 125 lbs over 2.5 years and only took a day or two breaks along the way. Physically, looking back, I kind of wish that I had taken regimented breaks. Here is a really good article about it and how and when to take them. http://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html/
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I did mention that this advice was mainly for contest prep in the post directly above yours... Again, just trying to maybe help the OP understand where the trainer is coming from so she can ask more questions for clarification. However, you are wrong about the date and Layne's views. I didn't see a date on the article I…
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I agree, really. The calorie deficit is what creates weight loss - no question. I certainly never said to cut out carbs and neither did the trainer. If, when, and how you eat your macros has a very small effect that most people really do not care about. The average person really SHOULDN'T care about that stuff and the…
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Yes, set your calories first. You will not lose weight if your calories are wrong no matter how your macros are split. The MFP macros are the FDA recommendations to keep people healthy. They are not really meant for people losing weight and wanting to retain muscle mass or exercising to build muscle. If those are…
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um... I'll go against the grain here... NO carbs is pretty unreasonable, but what he probably means is to LIMIT carbs. The idea is to keep blood sugar levels steady for as long as possible then increase them before and during the workout. If you work out at night, that might be why he says to eat your carbs at night. Here…
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Its going to be tough to find bars with a 2:1 ratio of protein to carbs. If you do, they will be likely packed full of sweeteners and sugar alcohols. The best I have found is the B-Up bars. They are 20g of protein and ~20g carbs, but 16-17 of that is fiber, so the net carbs are really low. I don't know if you can get those…
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or... you could just drink a gallon of almond milk! Who eats 6 oz of almonds?!
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Like has been said, it doesn't matter what exercise you are talking about, form is king. If you use perfect form on a push up, they are not exactly easy - that's why you see people cheating on them all the time with their butt up in the air or sagging or not getting full range of motion. The problem with bodyweight…
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Fairlife is really good. If I remember correctly, it is not "added protein" but rather they do a separation process to reduce the carbs and fat and leave more natural protein in the milk. Another good option if you have Krogers is their Carbmaster store brand milk. It is a Fairlife competitor and is almost 1/2 price.…
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there are many protein sources. The obvious - beef, chicken, turkey, fish. Dairy - greek yogurt, eggs, milk, low fat cheese. Legumes - soy & tofu, lima, black beans, black eyed leas, etc. The point is, mix up your proteins and eat what you like. The protein quality is better with variety anyways. Question - did you set…
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yeah, I agree with the previous posters. One thing I'll add - while it isn't really necessary to carb load for a 5k, if you are at a deficit or have been exercising quite a bit, you might be slightly glycogen depleted. Getting those glycogen levels back to normal or slightly above can help you FEEL a lot better during…
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You sound hungry... but, I apologize - I forgot about a few of the snowflakes around here. I'll leave my science, logic, and references at the door and you continue to eat whatever you want. I am trying to help the OP and don't care what you eat or what random people reading this thread eat. My advice was specific to the…
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It is pretty well documented that protein is more satisfying than carbs when comparable energy densities of the foods are compared. A quick google search will support this many times over, but here is a quick article that references several studies that support that - http://ajcn.nutrition.org/content/87/5/1558S.long…
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you probably are losing about 1 lb of muscle for every lb of fat if I had to guess. You have lost 24 lbs in 4 weeks (6lb/wk). Granted, some of that is probably water weight from just starting, but that is still way too fast. For a 23 y/o guy, especially an overweight guy, you probably need to be eating WAY more than 1500…
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Change your breakfast selection. I personally, can't eat cereal. I have to eat way too much of it to fill me up and even then, it only lasts me about an hour or so before I'm hungry. The breakfast you mentioned is almost 100% carbs. You will stay much more satisfied with a more balanced meal - up the protein and fat.
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go try some different ellipticals. Most gyms offer a few days free. In my experience, ellipticals are very "fit" oriented - they either fit your stride or they don't. You have to try some to see if yours fit well. That might help the foot cramps. As for the knee grinding, that sounds like you might need to go see a doctor.…
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15% is pretty low for a female not to have abs. How are you checking that? At any rate, you probably need to do some weighted ab exercises. The idea is to build the abs to be larger so they are more visible. You make them bigger just like any other muscle - heavy weight and proper nutrition. Here is a decent link to get…
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if you use a fitbit aria scale, this site is particularly helpful. https://trendweight.com/dashboard/ Otherwise, I think you can manually enter your weight and it will do the trend for you, but it is a quick, easy way to look at your progress.
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If you are in a caloric deficit, you will begin losing weight immediately. Measuring that weight loss is another story. Weight is a fairly noisy measurement (lots of measurement error), so it is hard to see small losses. The best way to see small changes in noisy measurements is to use a lot of data and use trendlines.…
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Yeah, no guarantees. We have a good local one that has a lot of testing equipment (bodpod, VO2max, etc) is run by very knowledgeable staff that do sports consulting as well. I guess I'm spoiled. But, you can usually understand the vibe of the place pretty quickly upon walking in.
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I personally think the pre-workout meal is WAY more important than the post. If you get a good pre workout meal (not talking about a "pre", but rather an actual meal), the post workout meal timing becomes irrelevant. No real proof to back that up, just how I feel. As for the GNC guy... you might just want to go to a local…
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I agree with @cwolfman13 - it makes no difference as long as you log it. Personally - a day for me is from when I wake up until I go to sleep, so I would log it on today's log.
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in 2015 you averaged about 1.8 lb/wk. if I were you, run the numbers through Scooby's to make sure you are in the ballpark to target 1 lb/wk. I prefer to set my calories as sedentary and log cardio additionally as I do it - I think that is most accurate. Stick to that calorie goal (eating back at least 50% of any logged…
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I sincerely do not mean this to be offensive, so I hope you don't take it this way, but it looks like you lost a ton of weight on a crash diet more or less, then gained back 30 lbs within a year's time. I think you really need to work on habit building versus deciding to be "good" for a while so you hit your goal. So, 1700…
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how do you know they are checking you out? Are you checking them out, too? Honestly, when you go to the gym, you are in a big room full of people. There are only so many places you can look without looking at other people. I look at people all the time, they look at me, it's no big deal... occasionally, you give the little…
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yes, just use the cooked entry in the database. Otherwise the weight will be wrong due to lost water/fat.
