TrainingWithTonya Member

First of all, I don't use that calculator, so I don't know which formulas it is using or how it is coming up with your TDEE. But if it is giving you a TDEE that is supposedly the same everyday, then it is wrong! TDEE changes every day based on your exercise for that day. However, assuming that the TDEE you listed is…

If there is a medical proxy in place, then whoever is named in the medical proxy is the person making the decisions, regardless of whether they are related or not. If there is no medical proxy, its the next of kin, which would be a spouse first, then children or parents, then siblings. As for the legality of adoption, in a…

The gains you are seeing in the first few months are water and glycogen stored in the muscle. You can't actually gain muscle fibers until you've been training consistently for about 6 months. Prior to that, you have to store more glycogen (and 3 times as much water as glycogen to store it in) in the muscle to lay the…

A gift certificate for a massage is always my favorite gift from clients. Definitely ask at the gym, though, because I have worked at gyms that allow gifts for birthdays and such and other gyms that don't.

No. Even ignoring the fact that you can't spot reduce the fat covering the abdominal muscle so that you could see the muscle you have (or eventually build), you have to overload the muscle in a progressive fashion in order to build muscle mass. Planks are great for building muscular endurance, but not hypertrophy because…

Is this your TDEE or your RMR (EER)? TDEE changes daily based on your specific workouts, so you have to look at it daily to see the amount of Calories you need to eat. Once you have your TDEE, then multiply it by 0.8 to get the minimum number of Calories you need to eat to lose body fat. 16 years Certified Personal Trainer…

Yes, it very well could be that you aren't eating enough. It could also be an imbalance in the macros you are eating when related to the workouts you are doing. If you are too low in carbs, especially. Carbohydrate is the only fuel source for the brain, so if you are going too low in carb intake and then using them for…

Could be changes in blood pressure, blood sugar, or water levels. What are you eating and drinking prior to exercise, during exercise, or after exercise? Have you had your blood pressure checked lately? Do you have access to a cuff to have it checked during or after exercise? 16 years Certified Personal Trainer and Group…

You can also check my Blog ( http://www.myfitnesspal.com/blog/TrainingWithTonya ) where I outlined what I was taught as a simpler formula from the ACSM. 16 years Certified Personal Trainer and Group Exercise Instructor 9 years Certified Sports Nutritionist Bachelors in Exercise Physiology with a Minor in Nutritional…

I once had a new doctor who walked in reading my chart and didn't look up at me before he started speaking. The first words out of his mouth were, "you need to lose 50 pounds". I was actually body building at the time and in the best shape of my life, so I flexed my biceps and told him, "I'm only 13% body fat and in order…

I can't see your diary to see what you are doing exercise and eating wise, so I will just give a standard program. No program is perfect for everyone so if this isn't working in 6 weeks or so, we can change it up to adjust to how your body is responding. First, go to my blog (…

Okay, I don't believe in most of the hype about certain foods helping with diseases because a lot of it is junk science. However, from my nutritional science classes, I did learn a little about the connection between hypothyroid and iodine deficiency. Have you cut your salt level trying to decrease water retention or high…

I teach kickboxing barefoot. My karate sensei would have my head if I put on shoes to do martial arts.

The recommendation for the average person is 0.8 grams per kilogram of body weight. If you are a strength or endurance athlete, you can take it up to 1.5-2.0 grams per kilogram of body weight. The recommendation for anyone with kidney issues (kidney stones, high blood pressure [which is a kidney condition as well as a…

If it is part of your normal daily activity, then it should have been figured in with your activity factor when you set up your account and, therefore, should not be counted again as exercise calories. That being said, the standard estimation is 100 calories per mile either running or walking, regardless of the weight of…

http://www.myfitnesspal.com/blog/TrainingWithTonya Go to my blog. I just don't feel like typing it again, but the formulas are there for you. 16 years Certified Personal Trainer and Group Exercise Instructor 9 years Certified Sports Nutritionist Bachelors in Exercise Physiology with a Minor in Nutritional Science ACSM…

Hydration is a big one, but so is making sure you have a good mix of vitamins and minerals in your diet. Stick with lots of fruits and veggies to get the vitamins and minerals as they are better absorbed by the body. Also, when I was 8 I was bitten by a dog and the plastic surgeon who sewed my face back together…

Because of being diabetic, you need to eat moderate amounts of all of the macronutrients. I typically recommend 45% carbohydrate for my diabetic patients because you still need carbs you just have to make sure you are choosing complex carbs and combining them with protein and fat to keep from spiking the blood sugar.…

Everyone is different based on their body weight, lean vs. fat ratio, activity level not counting exercise, and exercise program. Don't worry about what other people are doing, just do what your body needs. I just did a blog post the other day about BMR, RMR (EER), and TDEE and how to figure them. BMR is Basal Metabolic…

I have it recorded but haven't watched all of it yet. I did see bits and pieces while it was recording, though, and am looking forward to hearing about the research I was seeing in it.

I like EAS 100% Whey. If I use chocolate, I just mix with skim milk, but with vanilla I use all kinds of fruits and juices. Usually, I just mix 1 scoop of protein with a banana, half a dozen frozen strawberries, and a cup of orange juice. I've stated using Strawberry Banana Nectar instead of the orange juice, though, and…

Go to the ER NOW!!!!! As a clinical exercise specialist, my job with anyone who is having chest pain while exercising is to hook them up to an EKG and make sure they aren't having a heart attack. It is not uncommon for people to have angina (chest pain) symptoms when exercising because of underlying heart issues that don't…

Nurses aren't legally allowed to prescribe diets, that's why she won't give you specifics. If you are needing to do a special diet for medical reasons, ask for a referral to a Registered Dietitian. To answer your question, though, yes fruit is mostly sugar (simple carbohydrate) and starch (which is a polysaccaride or…

I eat potatoes BECAUSE of the starch. Starch is a polysaccaride, aka complex carbohydrate. Its great for people who do a lot of exercise and need the added fuel from complex carbs.

BMR = 1 kcal x 24 hours x lean body mass in kg (You have to subtract out your body fat from your total weight to get lean body mass. Also make sure you are using kilograms and not pounds. Divide pounds by 2.2 to get kilograms. Multiply total body weight by body fat % to get pounds or kilos of fat. Subtract Fat pounds or…

Thanks for the plug. LOL Remember, the 6 METs is for VIGOROUS strength training. Light strength training is only 3 METs. You can go to this link to see the METs compendium I use for determining Calorie burns for various things when a patient can't use a heart rate monitor or when the heart rate monitor wouldn't be accurate…

I made some assumptions to refigure your BMR because there are so many formulas out there. Too many of them are figuring RMR instead of BMR and a lot of people get the two mixed up because numerous places use them interchangably when they aren't interchangable. I can't say for sure that the number I gave you is a more…

The numbers I used are an estimate IF you are 25% body fat and IF you are sedentary and IF you are burning 200 calories per workout. You need to check your body fat and look at your activity level and calorie burns from exercise to determine your actual numbers. 16 years Certified Personal Trainer and Group Exercise…

I'm 5'6" and my husband is 6'3". He outweighs me by about 100 pounds. When he was sick, I picked him up from the bathroom and carried him to bed. If he is used to lifting weights, he can pick you up.

Okay, BMR is what your body burns if it is in a coma. It doesn't even include digestion because your nutrition is provided via IV and feeding tube so not much digestion is needed. On top of BMR, you have to add calories for your normal daily activity. This is done by multiplying your BMR by an activity factor based on how…