bigbeardiver Member

Bumping this. I'm trying to build muscle and have been careful to balance my carbs, fat and protein but my potassium is always about 1/3 of my total goal. I'm wondering how much is enough based on 1700-3500 calories a day.

Left over pizza or a whey shake. Milk, Ice cubes, whey, banana, peanut butter, greens first veggie powder, blender

Kiwi ... with the skin

squats also work those largest muscle groups and stimulate extra hormones needed for muscle building.

deadlifts, calve raises, leg presses, hamstring swiss ball rolls

After I jump up and down. Breathe in and out. Kick the scale and see if that change the number, then I log it :sad:

Today was the first time I've worked my calves in 20 years. I didn't really know where to start. I got tired of adding weight so I just kept doing more reps until I couldn't do it in correct form any more. Then I did leg press machine, I would do my leg presses and shift foot position and do calves again. I think I'll only…

I just started working out in Dec after a 2 year gap in working out. So I'm doing a 6 week break in phase following "The New Rules of Lifting" by Schuler and Cosgrove. Truth is I'm doing way more than they suggest in the book. I've just completed the breakin period, now I'm supposed to be off for a week doing nothing and…

Thank you for the info. Yes I track my whey shakes. I have for breakfast with pb, banana and veggie powder. Then I do two scoops after a workout. So I get 3 scoops in a day. Track each of them, anything with a bar code is easy to track, it is all the other stuff that is a pain.

My trainer uses them with me. Mainly squat thrusts, kettle ball in one hand swing between your legs as you squat and as you stand swing the kettle ball out in front of you. We've used it else where as well. Adds weight to normal PT stuff to make it more challenging.

When I first read the title, I was thinking Chinese Buffet! After reading the responses I think you all have great ideas.I'm thinking a nice warm vacation if I ever reach my goal.

You have to ask yourself what is important to you. If you tracked everything even just for a little while but you learn about right sizing portions and you learn what foods do and don't do for you and you picked up tips here are there to live a healther lifestyle, doesn't that feel good in itself? I felt better, after all…

I didnt take it personal. A long time ago in a galaxy far far away .... I gave up reacting and letting what others say or think have an impact on me. Nothing can deter my motivation nor take my inspiration. However I know nothing and have everything to learn from each person here.

Yes, because the first time I lost 85 lbs in 32 weeks by eating a total of 1,200 calories a day, 6 days a week and whatever I wanted every Thursday. I worked out hard and ate nothing. The absolute wrong way to do this, it had major health consequences for me the following year. Two years later I put back on 45 lbs. Which…

The research I've done suggests protein intake of 1-2 grams per pound of lean muscle mass to provide enough protein for muscle maintenance. My LMM is 170 so I try to target 250 grams of protein, 30% fat needed for supporting testoterone levels which are also needed for muscle building in men. However to maintain 40/30/30%…

I'm trying to put on muscle more than loose weight. I dont care as much about a scale number as lowering my fat %. I've struggled for several weeks to get above 2500 calories or even make my protein goals. I was wondering what guys eat to get that calorie intake.

Every article I've ever read for men suggests that 6-packs are based on genetics. Yes overall fat % is important but you can have 6% body fat and not a 6-pack. Not sure if the same is true for women.

I just reset my goals and let MFP do it for me. It changed my net calories to 1,700 which I can do but it changed my carb/fat/protein to 235 carbs / 57 fat / 64 protein which is 66%/17%/16% that is way too little protein and fat according to my research. Fat for men should be 30% and protein should be a minimum 1 gr per…

I went to 240 for a week and then back to 242 today, I weighed myself after posting this. What was I thinking?

And NO this is not me in the picture I just like the picture. 2 years ago I dropped 85 lbs, I did this by eating 1200 calories a day and burning 1,000 a day in the gym just on cardio treadmill, eliptical and bike. No strength training. I took 2 years off and gained back 30 lbs, I'm trying to stick to the plan and do this…

No thyroid issues, am diabetic so do take medication, thinking of dropping meds. Me by the numbers: My RMR (resting metabolic rate) = 2,083 organ functions My BMR (base metabolic rate) = 2,800 organ functions+low activity of office life Target net calories = 2,400 My workouts according to my HRM = 1,000 per workout So on…

I try to do 30 fat, 40 protein, 30 carbs. Not saying that my diary reflects it, I have a hard time trying to get all my protein.

And I thought using a scale was good enough. Is it one bead per pound?

Cheat was a must for me the first time I lost weight. I found playing with metabolism helped the weight loss.

Well it is not just sleep it is quality of sleep as well. I get 5-6 hours about 3-4 quality. I've been watching my HRM and eating as close to this tool as I can. I work out 5-7 days a week doing 1 hour of PT/Strength and 1 hour of Cardio a day until I burn 1,000 calories. while I've gotten stronger I've not lost any fat…

But you would burn more if you had 5-10 lbs of more muscle, would you not. You could always try to bulk up to boost your metabolism so you could burn more.

I prefer to skip MFP calculations, ignore the number on a machine and just go off my HRM. When I enter my strength in MFP I just do it as cardio to record minutes and calories burned. Entering all the exercises would take too long.

Congrats on your progress. Where does MFP build in the deficit? I set my goals 2,400 it shows me what I eat lets say 2,200 and says I have 200 left. If I work out and burn 1,000 calories it tells me I have earned 1,000 calories and now I have 1,200 calories left. The theory is to eat back 50-75% so 600-750 calories.

I had gout in my knee this past weekend and could not move for 4 days. My first trip back to the gym was pure hell. There is always something you can do even when you are injured. You could try some band training. Use the bands or tubes and step on them and do your arms, chest and shoulders.

Do the other brands have website you upload your data to? One of the things I liked about Polar was the website and different reports.