bokodasu Member

Also, yes! If you know your BF%, the katch-mcardle formula will be more accurate. If you're averagely muscular, though, you won't get more than a few calories difference, so it's probably not vital until you get pretty close to your goal. And that spreadsheet is really good, so once you get in the swing of things…

Notes for everyone! I realized I should post the link to the TDEE calculator I use, too, it's here: http://www.fitnessfrog.com/calculators/tdee-calculator.html Remember you need to redo the calcuations every 10 lbs or so, because as you lose weight, it takes less energy to move your body around. And as you get closer to…

That's interesting, because I put your numbers in and it gave me 2540 for cautious and 2440 for the other two. Clearly it is doing something that is not math; it calculates your BMR as 2173 so it's not doing a "don't go under BMR" thing. I have no clue. Using the Fitness Frog calculator (which as far as I've seen works…

I am a busybody! Post your stats and we'll work through it. :smile:

It's just like everything else - the weight comes off from all over however it feels like, you just have to be patient and they'll show up to the party eventually. And yeah, I'm gonna tell you to start doing some resistance training, because everyone else is about to. I do what you would probably call no cardio (8 minutes…

Wow, coming up with chest exercises that don't use your wrist is about as hard as trying to find calf exercises that don't stress your ankle (which is what I've been trying to do the last six months). Flies, maybe? Or use a pec deck but I'm guessing you're exercising at home and probably don't have one of those in your…

I was a vegetarian who was never full. Now I'm a mostly vegan who's mostly full. :happy: The trick for me was more fat, more protein, less carbs. It's harder - it's very convienient to eat a high-carb diet as a vegetarian, and it works for some people, but if you're in the "I can eat pasta until my stomach hurts, it's so…

I work really hard to make physical health be mentally healthy for my girls. We talk about being strong, and eating things to give you energy to do fun things like playing tag or doing the monkey bars, and I let them sign up for any sport they want to try. My younger daughter is a bit of a nut, so, ok, we also have…

We call them "refeeds", it's way sciencier. Kidding! But kind of not. It's not a great idea to always eat at exactly the same deficit all the time, plus you tend to not get all the micronutrients you need when you subconsciously or otherwise avoid certain foods because they don't fit into your diet plan. It's a way of…

TDEE means TOTAL Daily Energy Expenditure. That means moving around, breathing, pumping blood, exercising, sleeping, everything. So with the TDEE method, you calculate what you use on average every day. You do need to post how often you exercise, because that goes into figuring out what activity level you set. Your TDEE…

If it's easier for you, then it's a good method. It's less than I would eat, but will still probably work out roughly the same as doing an even macro split, depending on your size/fitness/age - 50g fat = 450 calories, ~120g carbs = 480 calories... eat about 120 g protein for another 480 calories and you get a total of…

Cut out one, or better, two of your HIIT days - yes, it's a really great way to exercise but it will cut into your recovery ability for your lifting days. AND you're doing abs & calves those days, so yeah, too much to start out with. You can do a little light cardio on those days - think "active recovery", not "TORCH TEH…

It's a hard mindset to break. But remember that there isn't a magical line where on THIS side you're "good" and on THAT side you're "bad" - it's all a continuum that will produce results according to where you land on it. Eating 500 calories over maintenance is better than eating 1000 calories over is better than eating…

The article that that picture comes from addresses that towards the end and is a pretty interesting read - http://www.leighpeele.com/body-fat-pictures-and-percentages . Anyway, just for comparison, I started at about 35% bf and am now a bit above 20%, and that took a year. My original goal was 25%, and that was easier to…

40 lbs in 12 weeks is probably not realistic, no. Well, ok 14 weeks but still, even if you're 200+ lbs and photoshopped your profile pic, 30 would be an outside number. Too much exercise and too little food will wreck you. You can pick one of those two things, but not both. And if you will get the same or better results by…

I can't post mine from here, but it's in my profile. And it wasn't really a wake-up call, but it is one that I look back on and go "gah, what happened?" Yes, I am holding my then six-month-old - and I had already lost all the pregnancy weight and then gained it back and then some, so I can't use her as an excuse. I was 10…

I've been vegetarian for 20 years and I only eat lettuce under threat of force. I have better things to do with my time than chewing water.

1) Eat more 2) Move less For serious. You had less that 850 calories on Monday. NOT COOL. And all that cardio is fine if you like it, but you did ask for tips for better results so I'm going to say replace 2-3 of those days with real weights and just do 20-30 minutes of whichever cardio is your favorite on the other days.…

Are you low-carbing? It's a pretty common side effect. Could also be overtraining - insomnia and that wired-but-exhausted feeling are signs of too much cardio. (For the calories you are eating. You can keep your activity the same and eat more or eat the same and work out less.) The idea is to push your body to its limits,…

I love the old ladies at the gym, they're totally my fitness heroes. I'm already saving up for velour tracksuits and matching head- and wristbands. There's an older lady at my gym every day who was doing the ropes sitting down after her knee surgery, she's one of my favorites. And the older couple who come and walk the…

The reason people are going to post "go to the doctor" is because you should go to the doctor. It's not a thing to try random Internet-suggested home remedies for.

Hands down Richard Simmons. Find Sweatin' to the Oldies, and you can go double-retro!

That's kind of weird. Learning form on the Smith machine is like trying to go from knee to regular pushups - it seems good in theory but you're not actually practicing the thing you're trying to learn so it doesn't work too well in the real world. I don't think it means she's a bad trainer... but she might not be the right…

Crunches will make it worse. Google "ab vacuums" - it's an exercise, not some freaky as-seen-on-tv product. The good news is that four years after having my youngest daughter, I managed to close the gap, so it's definitely not hopeless even if you've already made it worse with too much of the wrong kind of ab work.

^^This man speaks the truth.

I don't really know much about her, but I thought she was pretty benign. Then the other day I was waiting in line at the drugstore and saw that she has both a fat burner and a colon cleanse with her name on it. So... yeah. Now on my list of "bad dangerous people you should never ever listen to DR OZ I AM LOOKING AT YOU." I…

Wait, you're doing this class 5x/week? That's probably counterproductive. It's not that you won't get results, but you'd probably get better ones in less time with a different plan. Tiring yourself out can get addictive, but the "high" feeling doesn't actually mean you're getting fitter. Which is not to say endurance work…

You do actually need to count your calories. "I eat pretty healthy" is probably the most seductive and least helpful weight-loss diet. You won't be able to figure out what to adjust if you don't know for sure what you're doing in the first place. But yeah, inches are more important than pounds. Are you female? Have you…

I do the same thing . It is amazing, the stuff you can find out about your body just by keeping track. But I also heartily endorse the "throw your scale away" method. And the "check in every now and then, making the occasional minor adjustment" method. The only one I don't endorse is the "weigh yourself weekly and judge…

The oldest method was load/cycle, then it looked like load/maintain was better, and now they've figured out nope, don't even bother loading, just take it every day forever. Which makes sense if you look at how it works, but I think some people still like the feeling of cycling even if it's not actually doing anything for…