kaervaak Member

The best way to measure it is to get a DEXA scan, after that bod-pod is the most accurate. Calipers and resistive (what your scale does) measures are less accurate but much cheaper on average. Visual approximation is very hit or miss depending on your body type and what your current fat% is.

If you do starting strength, it will have you lift 3 times per week for about 45 minutes to 1 hour 15 minutes per session depending on how much rest you need between sets. After that, just do whatever cardio you feel like on your off days.

They're beginner lifting programs developed by pros (well SL5x5 is just a modified SS). They focus on heavy compound lifts that use many muscles at once and are designed with new lifters in mind.

I mostly eat salmon because it's the cheapest fish where I am but you can really use any fish for this. Subbing tuna in for salmon would probably work the best. My go to fish recipies: Salmon BLAT: Cook 2 strips of bacon in a pan, cook salmon in rendered bacon fat. Put on whole wheat toast with a little mayo mixed with hot…

You could try baking soda capsules to counteract some of the acidity in the food you eat, but overall, you're just going to have to be careful about food.

Prime rib roast, medium rare

Start a bulk cycle

Try it with chocolate protein powder instead of hot chocolate. Tastes great and is much healthier.

Water, black coffee, lots of leafy veggies

Thirded

I doubt that you really have much fat to lose. At your height and weight, you're probably around (or possibly below) 20% body fat which is pretty low for women. Most likely, the best thing you can do to improve your appearance is to put on some muscle. A few pounds of muscle will make you look tighter and leaner and…

Nope, none of that matters at all. Meal timing is irrelevant to nutrition. Just do what works for you.

What are you goals? Circuit training is good for losing body fat and getting some cardio, but generally not great for gaining muscle.

If you can't afford a gym and want to gain some muscle you could do a body weight (calisthenic) routine like convict conditioning. These have built in progressions and use pretty minimal equipment.

If what you want to do is lose weight, all that matters is that you maintain a calorie deficit. To prove that, this guy lost 27 lbs eating mostly twinkies and improved most of his health indicators (lowered bad cholesterol and triglycerides). http://www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/index.html

My favorites: Long elegant neck, tight muscular body with just a hint of softness, long legs, perky breasts and butt.

Being on Atkins actually should cause you to eat a lot more veggies. If you're doing it right you should eat high fiber cruciferous veggies with every meal. Spinach, lettuce, broccoli, kale, asparagus, brussel sprouts, bean sprouts, cabbage etc should be absolute staples in a low carb diet. Your body doesn't process fiber…

You could try convict conditioning. It has progressions for each exercise so you can start easy and make them harder as you improve. http://www.amazon.com/Convict-Conditioning-Weakness-Using-Survival-Strength/dp/0938045768 http://www.allthingsgym.com/2011/10/convict-conditioning-exercises-image/

Only men trying to gain muscle need to eat 1g of protein per pound of body weight. Women and people who are trying to lose weight should do 0.6-1g per pound of lean body weight.

I love goat cheese! Humans have been making goat cheese for much much longer than they've been making cow's milk cheeses. It has about the same fat content as cow's milk cheese but a different fatty acid profile which is what gives it the distinctive taste. Nutritionally, it's almost exactly the same as other soft cheeses.…

Breakfast burritos. Eggs, bacon, potatoes, black beans, tomatoes, cheese, avocado and hot sauce wrapped up in a high fiber burrito shell. So delicious, so nutritious and so good for helping with hangovers.

A top performing ironman triathalete burns about 10000 calories during a race. There is no way that hiking 20 miles will burn the same calories as swiming 2.4 miles, biking 112 miles and then running 26.2 miles, all at the very upper limits of human performance. I don't care how heavy you are, it's just not possible.

No, there's absolutely nothing wrong with eating before bed. Caffeine before bed is bad, but food (of any kind) is not. Meal timing has no effect on weight loss.

It's highly likely that if you've been eating at a deficit for 2.5 years that you've seriously depressed your metabolism. I'd suggest increasing your calories to maintenance for your height/weight/age for a month or two and then start back on a deficit.

You should probably eat more protein if you're active. My lifting day is: 55% carbs, 25% protein, 20% fat My rest day is: 15% carbs, 30% protein, 55% fat (lower calories, so protein is a slightly higher percent of the total)

Whole wheat tortillas Chicken breast Greek yogurt Flat iron steak Eggs Baby Spinach Raspberries Black beans Sweet potatoes Broccoli

This, don't let food control you. Eat on a plan and stick to it.

Yeah of course it's natural. Your body needs food to repair itself after a hard workout. Make sure you get plenty of protein and water to help rebuild muscles and carbs to help recovery and refill your depleted glycogen stores.

Try a proven beginner program like Starting Strength, Stronglifts 5x5 or New Rules of Lifting for Women. Also, 14% body fat is extremely low for women. That's like fitness models in competition season low.

I don't log exercise on MFP. I have a very regular workout schedule and I know to a high degree of accuracy what my TDEE is from tracking my food and weight for close to a year. I just do custom goals based on previous data. However, I do have two different "days" in my eating schedule. Lifting days and "rest" days. If I…