Raf702 Member

Pizza!

👍

I don’t have links to scientific studies, this is based on personal experience and others who follow similar IF. I’m sharing my experience to help/encourage others. We all have different body structures, metabolisms, health related concerns, goals, etc. My initial response wasn’t intended to be scientifically proven. Many…

First off, do you have any health conditions. Diabetes, thyroid issues, etc. you’re not obligated to disclose that info. You want to be on a calorie deficit, find out what your BMR is. Which is how many calories your body burns just by being alive. Then from that you can determine your maintenance calories. Which is the…

Typically on Keto you would want to keep your net carbs between 20-30g a day. Which is total carbs minus the fiber. For example, if you had 35g total carbs, you’ll mostly likely be under that by way of net carbs. You might have like 5-10g of fiber, do you subtract that from the total. And your total net carbs for the day…

From what I’ve heard, ketone strips are effective in the beginning of the Keto. But once your body has adjusted to effectively utilizing ketones. Your body won’t be producing excess Ketones, and the strip won’t change color. That can also confuse or discourage people to think they aren’t in Ketosis. When in fact they still…

Incorporating IF with Keto, is even more effective to the weight/fat loss. As for IF, I do 20/4; 4-hr eating window of 2p-6pm. But since I incorporate Keto with IF. I’m able to remain satiated till the next day. That’s another topic of discussion since this is thread is on IF.

I've reached my ultimate goal already and surpassed it actually. Now it's just a matter of maintaining.

Plain wheat or white 6" bread, turkey slices or turkey slices with ham, no cheese, no condiments, lettuce, onion, tomato, pickles, jalapeno, and banana peppers. And a dash of salt and pepper. My fave sandwich, can eat it all day any day.

I use to drink around 2-4 diet sodas a week, 20oz bottle size. Now it's down to about 1-2 a week, but lately. I've been having 3-5 Monster Zero energy drinks a week 16oz szie. No issues except for the crashing around the evening time.

In my honest opinion through years of trials and error and experience. Cardio doesn't make a difference if it's in the morning or evening. As long as you do it, all it does is increase your calories out vs. calories in. Basically increasing your calorie deficit. I some times do mine after a weight training work out, or…

This is a good subject, for many many years I've always fluctuated between waist size: 32-36 mens. But more often been between 33-34 waist size, thinking that I was comfortable in that range. But after some strict diet/fitness, I've actually reached an all time low, in a good way of around 29.5" waist for men. Never…

Fat is very important, for both male and female. But I'm speaking for us males, as fat aids in production of growth hormones and regulating libido!!! So yes fat is crucial for both health and sex life.

For any beginner, I always suggest lifting a certain amount of weight that challenges your strength. Being able to lift or push that weight with some struggle but finishing it successfully. As you progress, you gain strength as your muscles develop. Usually starting off around 10-12 reps, that's just my opinion. As…

Someone whose willing to work out with me! Kind of boring working out solo, I want some more intensity in my life. Lol

I did all my meal splurging during thanksgiving time. Christmas, is no different for me, just continuing my usual diet/exercise regimen.

I'm very particular about sugar free products, but that's just me. As foods/drinks with sugar, rack up a lot in calories. Fat-free not so much, as we need a certain amount of fat for our bodies to produce/regulate growth hormones, etc,. If anything Fat-free salad dressings would be my choice, and it's not easy to find, for…

Harm from drinking Diet drinks is negligible. Besides artificial ingredients, etc. They do contain a certain amount of sodium, which of course affects water retention. For me when I drink diet soda, I tend to get and feel bloated from the carbonation. Besides that, I don't suffer from any side effects. Zero weight gain,…

My morning progress pic after a gym session, lol. Yesterday morning. =)

Sugar is a carb regardless where it's coming from. Candy, fruits, etc. If your calories from carbs are still within your daily calorie intake. Then you shouldn't even lose sleep over it. On the other hand if your eating above your daily calorie intake through the amount of carbs your consuming. Then you SHOULD adjust your…

There are countless diets out there, either current, old, new, innovative, trends, fads, etc. Key to successful weight/fat loss, is understanding CALORIES. Which entails maintenance calories, calorie deficit, macro-nutrients, calorie values, etc. By knowing the most basic information is a huge impact on a person's weight…

1x a week doesn't matter which day. And it's the first thing in the morning.

2 current pairs, which 1 I constantly use, if you were talking soccer shoes. Geez, I have way too many. Lol

Regardless if your calories are from cheat or healthy meals. It all registers into calories, so as long as you're under or on a calorie deficit you will lose weight. Keep up the good work and progress!

She's still young, convince her through your actions. Seeing is believing and that's how people become influenced or motivated. I would only consider it if a person just has no self-control on eating habits. And the older a person get's the harder it is to make drastic changes in their lives, as they've become so…

For it, and all other Diet drinks. I limit myself to it because it gets me bloated from all the carbonation. Other than that, it's my favorite soft drink of all time. =)

I honestly haven't had any McDonald's in like 5+ years. Lol

Rule of thumb, 3,500 cals=1lb. If you can count how many calories you think you might eat above your maintenance. That alone will help you determine if you can splurge on certain days. 3,500 calories(1lb) is a lot to consume ON TOP of your maintenance. For me it's not necessarily the weekends, it's just random days.…

Nothing wrong with eating raw eggs. People scared of catching salmonella or something? You can catch nearly any type of sicknesses/diseases/etc. through other foods that we eat daily or occasionally. Best way to eat raw is mix it in a blender with your favorite protein shake or breakfast shake. It will make your favorite…

You got curves in all the right places! =)