malk2651 Member

I replaced cigarettes with food. Hence why I am here. Smoke free for 5 years now though.

OP looks to be using the default macro nutrient settings. I would adjusting the ratios for fats & proteins to see which give better satiation. For example I prefer 35% carbs 30% fats 35% protein. Some folks prefer a 40/20/40 split. Try adjusting those ratios and see what happens.

I believe they were thinking of "fueling the body" in regards to muscle repair. http://www.ncbi.nlm.nih.gov/pubmed/22330017

To clarify, you are cutting body fat for competition? How long till the competition? It sounds like diet is spot on. May just need a week or two for your body to shake it out. You said you were going to switch to HIIT as a change of pace. That sounds like a good change to shake things up. Here are some articles I found on…

Maybe you're missing/ not consuming enough of a specific macro nutrient. For example: A family member who is a vegetarian was constantly hungry. Turns out they weren't consuming enough proteins. Swapped more proteins(non-meat) into their diet and they had less food cravings.

The Best advice i've ever had is only buy stuff on the outside walls of the grocery stores. The produce section, The meat section, The Dairy section. Limit the stuff you buy that comes in a box and you can eat more and get more bang for you caloric buck. Nothing wrong with the cookies occasionally, but if it says "low fat…

a 2lb deficit is -7000 calories for the week. So -1000 calories per day.

Not quite sure what your asking but keep in mind, It's a marathon, not a sprint.

Non-Scale Victory

Got into a pair of shorts I haven't been able to fit into in 5 years.

Photo from a work x-mas party. I didn't realize it was me. I keep it on my phone as a reminder of who I don't want to be.

We're getting into "what ifs" here, so this is just my opinion. Would that rest time have helped prevent those injuries? Would you have gotten sick if you had rested and not pushed your body past a certain point? Would you have healed quicker or recovered from sickness faster? With the extra repair time would you have…

Think of it this way, the rest day is part of the program. Part of reaching your fitness goals. You may actually be slowing down progress to your fitness goal by not taking a rest day. Now as others have said it greatly depends on what your doing and the likelihood of injury.

Remember its a marathon, not a sprint. ;)

Swimming is a cardio exercise. However as you stated you don't like doing weights, so do something you like.

Cinnamon sugar donuts. Oh how I miss those delicious circles of joy.

1100 seems low for someone doing that much activity. If you seem constantly tired eat more if not keep doing whatever you doing.

quit pressing that button.

If we're at home together, then no. but if one of us is away on business sure go for it.

no fake ones.

Sounds like shin splints but I'm no dr. http://www.webmd.com/fitness-exercise/shin-splints

Not enough data to come to a conclusion. Provide more information and open diary.

From your diary you look to be eating plenty. I wouldn't worry about it. A 3lb variance isn't abnormal.

This is usually the culprit IMO. But you cant be sure without a checkup.

Just a bit of perspective, for fun I weighed myself last night and came in at 224. Yet this morning I weighed in at 217. All depends when you eat,drink and weigh yourself. Keep with the programs and don't throw everything away because of a minor set back that may be nothing at all.

http://www.webmd.com/diet/features/17-day-diet-review Sounds like it just tries to get you eat clean. Probably helpful for people who don't want to come up with a food plan of there own.

I'm usually too busy trying not to lose count.

tape measure > scale.

Oh sweet, sweet victory.

Boom GJ bro.