kaervaak Member

Just don't... Detoxes don't do anything for you other than prove you have the willpower to endure such an ordeal. Just start eating healthy and your body will take care of itself.

Optimum nutrition gold standard from amazon. It's about ~$45 for a 5 pound tub of it which isn't too bad. It tastes great, the quality is excellent, it dissolves extremely well in all the liquids I've put it in and never tastes chalky or weird.

MFPs suggestions for protein are pretty low actually. High protein diets are actually very good for you. You should aim to eat at least 0.5g of protein per pound of lean body weight per day.

Resistance training allows you to preserve your lean muscle mass on a deficit so almost everything you lose will be fat. Without weights you'll lose significant muscle mass along with the fat.

Lunch is almost always my largest meal, though that's mostly because I don't eat breakfast and workout fasted in the morning so I'm always starving come lunch time.

5k run in the morning with my dog (25 minutes to finish) evening workout: -half mile jog to warmup -8 sprint intervals - 1/10 mile sprint, 1/10 mile walk -body weight/plyo circuit - plyo pushups, box jumps, box skips, side box hops, pullups and dips. 8 reps per exercise, 3 rotations through the circuit, 1 minute 15 seconds…

So true, burpees have too much inactive time to be truly punishing. Mountain climbers are just brutal though.

When I don't make it to the gym I cut back on carbs and calories pretty heavily. Carbs are mainly post workout for me, so if I don't workout, I don't eat as many carbs.

I cycle calories, but not in the way you're talking about. I do leangains, which includes intermittent fasting, calorie cycling and carb cycling. The basic protocol is: 1. Fast 16 hours per day (I usually break my fast at noon and start my fast at 8PM) 2. Eat higher calories and high carb/low fat on workout days (When…

BCAAs (or branch chained amino acids) are what your body uses to build muscle. Protein supplements are usually about 25% BCAAs. You really need to make sure that you eat enough protein (and it's best to eat it shortly after a hard workout) to ensure that your body has the material it needs to rebuild. You should be aiming…

Over 3 lbs a week? Probably not possible, at least not in a healthy way. You could maybe do it, but most of what you lose would be water weight and glycogen.

I think you're a bit confused. You need to eat less calories per day than you burn. The total calories that you burn each day are called your Total Daily Energy Expenditure (TDEE). This number is based on your height, weight, age, gender and activity. If you eat 500 calories per day less than your TDEE (this is known as…

Give it another 2 weeks, usually takes 4-6 weeks to really see the effects of a strength training regimen

I'm surprised I'm the first Coloradan here. My favorite local breweries are: New Belgium Avery Boulder Beer Left Hand

Actually, weight training is far more effective than cardio for losing fat. It's just difficult to log the calories because most of them are used during the "afterburn" phase when your body is repairing the damaged muscles. However, 2lb weights won't give you any of the benefits of resistance training. You need progressive…

Don't eat less net calories per day than that. Your body needs those calories to keep itself functioning. Prolonged consumption below BMR can seriously depress your metabolism, impair immune function and generally make you feel terrible.

I think you meant TDEE, not BMR

Yes, your calculations are correct. However, a 700 cal workout is pretty intense and MFP tends to overestimate calories burned through exercise. You may want to consider only eating back 50-75% of your exercise calories.

Looking at your diary and reading your program it seems like you're doing all the right things. You calorie cycle, you eat a good amount of protein, you lift weights and do cardio and your calorie goals seems pretty reasonable (though maybe a touch on the low side). A few things that you might want to consider: 1. Do you…

There's no way your TDEE is only 1320 calories. You'd have to be like 4 feet tall... My BMR is almost 2000 calories and that's just what I'd burn if I laid in bed all day.

Low carb helped me a lot. I found it easy to eat low calorie if I was also eating high protein/low carb.

Breakfast burritos: eggs, potatoes, chicken, green chili and some cheese wrapped up in a high fiber burrito shell and frozen. If you don't trust yourself to cook things properly, you can even buy almost everything pre-cooked and just assemble them yourself. You can get grilled chicken breast, roasted potatoes and pre-made…

Also weighted glute bridges are great

Actual weight lifted on a leg press = (weight on the machine)*sin(angle of the machine) Weight lifted on a squat = weight of the bar + weight on the bar + 80% (or so) of your body weight So 340 lbs on the leg press would be equivalent to about 150lb (105lbs + bar) squat give or take.

Needs a bump, more people need to read this

The bulk of calories burned from strength training happen after you leave the gym. Something like 80% of the total calorie expenditure from strength training occurs in the "afterburn" phase during the next 24-72 hours (depending on the muscle) when your body is recuperating from your workout.

Seconded. I don't know how you could make something that's 95% or so pure protein "diet." What would that even mean?

Dietary fat does not make you fat. Too many calories is the only thing that does that. Don't worry too much about fat as long as you're eating healthy. Nuts, avocados, olive oils, peanut butter etc are all quite healthy and good things to add to your diet. You should try experimenting with some different veggies or failing…

For the average person, plateauing is caused almost exclusively by hormonal adjustments that the body makes when you eat too few calories for an extended period of time. Muscle catabolism is mainly what happens to people who are already pretty low fat who continue to starve themselves by maintaining a large calorie deficit…

No because your deficit is already calculated by MFP. If you're planning on running a 500 cal/day deficit but you exercise for 500 cal and don't eat it back, you'll have a 1000 cal/day deficit which is too high for most people. This triggers many of the effects listed in the opening post if you do it repeatedly.