atjays Member

I'd have been more interested in you going straight home and weighing fully clothed on your home scale to see how much of a difference there is. But in general I think most scales will vary a bit, especially if it's only 2-3 lbs like your case. Just keep using the same scale to measure weight loss.

Personally I use grams which convert nicely to milliliters when measuring liquids. Nearly 1 to 1 for most things. Haven't come across any packaging that didn't list a serving size in grams (in addition to ounces) and it just feels more precise and cleaner conversions.

Just go over to the food and recipe part of the forum and look at all the delicious food people are making daily for their meals. You can easily build a robust, appetizing and healthy set of meals to interchange on a daily basis to fit your calories and macros. Oatmeal and tuna every day is going to result in you falling…

That's just not possible from anything I've read. Excess calories will always result in at least some of them being converted to fat, that's the entire premise behind why we gain weight in the first place. If he's wanting you to add HIIT to your routine, it could be to dip you into a calorie deficit with slow fat loss in…

Keep in mind that strength training also tends to retain excess water in your muscles which is normal. Keep your hydration up and monitor your sodium intake if you're feeling bloated often. Also, you hint that you're eating above your needed calories presumably to gain muscle. How many calories are you aiming for?…

By this definition count me in! I usually stay below 100g net daily, but won't go back to full on keto with like sub 20g daily. Tried that years ago and the side effects were horrendous, not for me.

You should have gone to the doctor months ago. Go do it

Fairly sure that everyone who has ingested sugar has ended up dying at some point. Clearly there's a connection....First dihydrogen monoxide and now sugar?? 2017 sucks! /s

I'm realistic with myself and know that totally cutting out "bad" food just wouldn't work. So usually once a week I'll leave a meal blank and fill that with a burger from McD's or whatever. Not a whole large combo or anything silly but I leave 4-500 calories open to enjoy something small. Every few weeks I might have a…

I got a nice 8 mile trail ride in on Jan 2nd. Sadly the few inches of snow and blistering cold we now have is going to curtail my rides for the foreseeable furture :(

Whatever helps you stay well hydrated is fine in my books. If you need a touch of flavoring, go for it

Usually yes. I know that once I get to the gym and get warmed up that I'll feel better. And leaving the gym on days like that feels like such a big win. Also good reasons to have some sort of gym buddy to help hype you up and drag you there

Personally I admire the hell out of people I see in the gym that have a lot to lose. We're all there for the same reasons, to improve our health. You just need to see the people in the gym as starting in the same place you did and they are all at various stages of that journey. Some may even be worse off, some may be super…

I'm not sure what equipment is available to you but I generally use the elliptical for cardio and select a program that targets a good heart rate based on my stats. Keeps me from getting my heart rate into dangerous ranges while still ensuring I'm pouring in sweat when I'm done. After a few sessions you will have an idea…

You really should edit your original post because it's giving incorrect information. You ran several 10k races and half marathon less than a year ago. No, you haven't forgotten the last time you ran, you've been a distance runner for a while now. You'd have far more support and positive vibes from the community, especially…

It sounds like you just need to increase your deficit slightly. And obviously that can be done by decreasing your calorie intake by 100-200 a day or just hit some cardio. While most are right in that cardio has limited fat loss capabilities, it does provide great cardiovascular improvements as well as the extra deficit in…

From all the professionals I've followed it's absolutely not necessary. You'll be saturated and "loaded" over the course of a week or two. And in the long term of your fitness goals (years), loading for a week or so is entirely pointless unless you just like wasting things. I've been taking normal doses of 5g daily for a…

Good clean food a few hours prior with a chunk of carbs. Energy drink/preworkout, good music and just push to beat my previous day in there. Try to shave off time from my 5 mile elliptical cardio session, or run longer if I'm doing treadmill working on my 5k time. As for lifting maybe try that extra 10-20 lb slot. Push out…

Date:1/3/2017 Starting weight:203 Weekly weight: Goal weight: 180

I agree that you're correct. But my god my body hated me years ago when I went full Keto. Those were a miserable two weeks even if it wasn't life threatening. The body still has a very strong reaction to sudden absence of sugar.

I generally aim for less than 100g on a 1700 calorie diet. Most days it's between 60-80g and I never find myself hungry. I make sure to drink about a gallon of fluids throughout the day and because I work 2nd shift I generally start my food intake a bit later than most people. So I'm getting my calories in over about 12…

I think most would still agree that it's counter productive. There's plenty of people out there that subscribe to the cheat day mentality and wonder why their fitness goals don't materialize. Having a binge day EASILY can undo a weeks worth of hard work. Plus that sort of behavior isn't very healthy to begin with. He…

That's what dieting is all about really. But in your case I think it's worth pointing out, as others have, that you should maintain a healthy diet above 1200 calories. I'd go one further and say you shouldn't go that low on calories in the first place, maybe 1500-1600 to start and mix in an hour of activity 4-5 days a…

Wow that's incredible, nice job!!

Depends how you feel really. If you feel like you're starving constantly from working out or your muscles are constantly sore and fatigued you may need to start eating back some of your exercise calories. I also shoot for 1700-1800 calories a day and find that I don't need to eat back anything.

I'd recommend shifting one of your small meals to be a bedtime snack. The whole eating before sleep thing is a myth, there's nothing wrong with reserving one of your meals to be late in the day to quell the night time snack urge

From your diary this past week I see a lot of fast food and the like. While you can lose weight if you really track those things well, it's still counter productive for your overall health. Those foods won't give you the energy you need for your day and for your workouts. And they are the reason why you still feel hungry…

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Quinoa is high carbs...

Coffee all the way! Although I will make some green tea on rare occasions when it sounds good