kaervaak Member

Muscle soreness is a result of doing movements you're not used to. If you stick to a program for a few weeks the soreness will go away and you'll still be getting a good workout as long as you're progressively adding weight to your lifts.

My favorite: Cube chicken breast (1 inch cubes) Lightly dust in chili powder, lemon pepper and salt Pan fry in olive oil Deglaze pan with a little white wine (1/4) and lemon juice (2 tbsps) Pour sauce over chicken, serve with hummus for dipping chicken pieces into and sauteed spinach or kale or asparagus

I know for me, that when I switched from running 5K three times a week to doing SL5x5 three times per week all while carefully tracking my weight and calorie intake, my TDEE increased by about 300 calories per day on average. The weights takes about twice as long as a 5K run, (1 hour vs 30 minutes) but I think the extra…

You're eating way too little food. You need to be eating around 2000 calories a day if you want to lose fat in a healthy manner. Probably closer to 2500 calories on days you have soccer practice. MFP is a dumb tool that has basically a one size fits all basic model for everyone. You need to be smart about how you use it.…

It's not pointless for everyone. For people with low body fat percentages its a very useful tool for further cutting body fat. If you're a male at 10-12% body fat and want to get down to 7-8% you probably need to do things like carb cycling and refeeds to achieve that goal. Basically, you time your carb consumption to…

Chocolate protein powder and a spoonful of peanut butter

No you don't. Low carb diets are no more effective in the long run than other kinds of diets. The only thing that gets rid of fat is a calorie deficit.

I pretty much mix veggies into everything. Ground beef? Add some finely minced sauteed cabbage. Chicken breast? Cube it up and cook with broccoli and top with some cheddar cheese. Eggs? Add sauteed spinach and zucchini to your scrambles/omelets. Eggplant is an awesome veggie that goes with just about any kind of protein.…

Black with a scoop of chocolate protein powder (well mocha cappuccino ATM)

I love the mission carb balance tortillas. They taste great and have only 6 grams of net carbs (still 200 calories though, so be aware of that).

The best I've found is Optimum Nutrition Solid Gold Whey Protein, mocha cappuccino flavor mixed with hot black coffee. One scoop of powder mixed with 12oz of black coffee has 25g protein, 3g carbs, 1g fat, tastes like a mocha and mixes perfectly.

So you're eating 0.72 grams of protein per pound of body weight or about 1 gram per pound of lean body weight and doing weight training. Where exactly was I wrong in what I said? Women cannot build muscle as quickly as men and therefor have lower optimum protein intakes.

I often bring salads made with my leftover protein from the night before. Steak salad with avocado and blue cheese dressing is a staple lunch for me. Chicken caesar is good (no croutons of course). I just recently made a big batch of creamy cheddar and broccoli chicken which reheats extremely well (roux + milk + cheddar…

Going over on protein isn't bad at all. Actually, MFP generally gives a much lower than optimal daily protein total. You should be eating somewhere between 0.5 and 1 gram of protein per pound of lean body weight.

Chobani or Dannon Oikos Greek yogurts with fruit are my favorites. 22g of carbs, 13g of protein and either 0g or 3g of fat per container.

The guided goals are far from ideal. They're an ok baseline to get you started but they generally recommend protein and calorie totals that are far too low. Take a look at this site for a really nice calorie and macro calculator: http://www.weightrainer.net/losscalc.html

That's strange, it worked perfectly for me...Agreed extremely well with my own calculations.

1600 calories should have you losing over 1lb per week: (2229-1600 + 250)*7/3500 = 1.75lbs per week if you don't eat exercise calories back or 1.25 lbs per week if you do. There is no way that you can eat 600 calories below TDEE for a month and lose no weight. Either you are mis-estimating something (calories or TDEE) or…

Really great website that does all the math for you: http://www.weightrainer.net/losscalc.html Many thanks to Heybales for the link

bump

The deficit you can run is based on how well your body can mobilize fat for a fuel source. The less fat you have the less mobile it becomes and the less of a deficit you can maintain. The basic math is as follows: Free Fat Mass (FFM) = total fat mass (TFM) - essential fat mass (EFM) TFM = Body Weight * Fat% EFM = (Lean…

Cardio won't make you lose muscle. At least not until you're doing marathon style training. However, it can impede muscle growth simply by using up calories that your body needs to build muscle. To put on muscle you need to be in a calorie surplus. If you're burning 5,000 calories a week from cardio you'll need to eat all…

One of the goals of circuit training is to keep your heart high throughout the workout. This means that you should do your set on one machine and immediately move to the next one. To get more sets on a machine you should do multiple laps through the circuit.

40 with strict form and/or 20 clap pushups

Steady state cardio is fine to do fasted (with some caveats). The muscles used in low intensity cardio are primarily slow twitch which rely on fat and triglyceride oxidation for energy and performance should not be affected by being in a fasted state. However, if you're pushing really hard, you should probably eat…

I can do 8 close grip chin ups and 5 wide grip pull ups. Need to keep working on them.

You need to add vegetables to your diet. Things like spinach, broccoli, asparagus, lettuce, cabbage and kale should accompany pretty much everything you eat. This is both to make sure you're getting the nutrients you need and to add much needed fiber into your diet. Veggies have carbs, but most of them are fiber and don't…

Nothing wrong with eating big meals as long as you're not overeating during the day (too many calories) and keeping to your macros.

Black coffee plus chocolate protein powder makes a pretty decent approximation of a mocha and has nothing but protein in it.

6' tall, cutting down to 175 after bulking up to 190.