natini Member

Added everyone! Thanks

I so agree with you that the lose quick strategy is not the way to go! I have been basically maintaining for a year. No matter if I eat 1200, 1600, 1800. I finally decided to go back to a slight cut from TDEE. Well, I am so much happier and less stressed. I have also seen my weight go down by 2lbs. About a year ago I got…

I would love to join! I need some motivation. 1. Lift 3x a week (I have fallen off lately and it is more like 2x) 2. 1x a week hiit or cardio 3. 100g of protein a day

She basically needs to eat lean protein, vegetables, and healthy fats. She probably needs to stay away from fruit. Unfortunately that means she needs to prepare all of her food. Nothing should be purchased that comes in a box or is preprepared. My mother have liver disease and needs to eat the same way. Unless they are…

I plan every meal around protein. The hardest meal was breakfast. I eat egg whites, eggs, lean meats, fish, greek yogurt, cottage cheese, nuts, etc. I like the Daisy Cottage Cheese. Not sure if you can get that in your area. I drink a protein shake before I go to the gym on weight lifting days. This really helps me get up…

Hi- I would recommend taking a diet break. This really helped me. Take a break from the stress of dieting and wanting to lose weight. It helps to have a clear mind. Pick what you think your TDEE is and eat that for a week or two. Record your weight and see if there were any changes up or down. If there are no changes then…

I am not primal but have changed my eating the past 5 weeks. My carbs come in right around 100-110g a day. I have been basing my meals around protein, veggie or fruit and a healthy fat (nuts, seeds, avocado, olive oil, eggs). If I am hungry I have a snack. I do eat dairy but cut out milk. I eat plain greek yogurt, cottage…

I make faux mashed potatos with it. I steam the entire head of cabbage for 10 minutes with 3 cloves of garlic. I then take the cabbage and garlic and place in my food processor. I blend with 1-2 tablespoons of butter, salt and pepper. I eat it all the time. I keep in the fridge and reheat.

If your TDEE is 2412 then you should cut 15-20% from your tdee. Sounds like you need to eat more than the 1720 that you have been eating.

There is a New Rules of Lifting group on MFP that you should check out. You are correct on the rotation of the workouts. Phase 1 is very short but they get much longer as you complete the program.

That is fantastic! Your hard work has really paid off. Congrats!

New Rules of Lifting for Women is a great book for starting out. It has pictures and your plan. Check out the book.

I did NROL4W last year, but as I recall they only wanted you to do lifting 3 days a week in stage 1. No extra cardio. Stage 1 is all about strength and building on your weights. I would recommend holding off on the Hitt. As Heybales said, it will negatively affect your lifting. Good luck.

I use this spreadsheet. It is very accurate for determining your TDEE. I am currently cutting 15% from TDEE and seeing nice results from lifting 3 days a week.

Only chain restaurants offer the nutritional information in the US. I dont usually go to chain restaurants so I guess to my best ability. I log all the ingrediants that would make up that recipe that I am eating. I just try and do my best. I normally try and stay away from sauces or gravies. I make sure to add in butter or…

Don't let it get you down. I am going to share with you what I am doing and hopefully it will help. By tested RMR is 1763. My TDEE according to Heybales spreadsheet is 2100. I lift 3 days a week so the spreadsheet was recommending that I eat right above my BMR which is 1687. I cut back to 1687 and was not losing. I felt…

Make sure that when you weigh yourself it is always after a rest day. You should never weigh yourself after a lifting day. Your muscles are trying to repair themselves and you retain water. Also, you should use other forms of measurement besides the scale. Pictures, measurements or getting your body fat tested is much more…

I started with the New Rules of Lifting book for Women as well. I now have all of their New Rules books. I love them and they are easy to follow. I had to get over the initial fear of going into the weight room. I didn't know how to use any of the equipment at first. I would watch other people and ask the trainers at the…

Great job! That is fantastic.

I printed out my worksheet for the workout. I reviewed all of the exercises and marked the pages. This helped me prepare. After 2 weeks I felt like a pro. I am usually one of two or three girls in my weight room and the rest are men.

Bump. I want to follow and I can totally relate.

It is too early to say. I would stay off the scale for a little bit and just focus on fueling your body. To help with getting is additional calories eat full fat food. Whole Milk, Greek Yogurt, Eggs, Avocado, Nuts. Just a handful of almonds will give you an extra 200 calories. Good luck!

I use the rule of thumb if I got through all 3 sets fairly easily then the next workout I up the weights. I usually struggle the last 2 in each set.

Have you tried weight lifting? If sounds like you want to reshape your body. Weight lifting 3 days a week and eating at maintenance really helped me build muscle. I also focused on trying to hit my protein macro first and then letting everything else fall into line. When I increased my protein that is when I saw the…

Feel free to add me. I am a working mom of two and in my 40's. I lift 3 days a week and force myself to do cardio one day a week. I use to run and do triathalons, but now I love lifting so much. Still figuring out my calorie goal. I want to lose 3% body fat.

Great job! You can really see the improvements.

I have the same question! Thanks for asking it.

Ditto on New Rules of Lifting for Women. That is where I started when I wanted to learn about weight lifting. It is a great book!

I completed the entire program and gained 5lbs. My clothes still fit except they fit differently. Tighter in some areas because of muscle. This program is really for gaining muscle and strength. If you are gaining each week steadily, then you may be eating too much. Cut back 100 calories a day and see what happens for the…

Feel free to add me. I completed the program earlier this year. I am now doing Supercharged.