supratt

It's not very interesting, but I mix 200g of fat free Chanobi Greek Yoghurt with 30g unflavoured whey protein isolate (i.e. protein powder). I quite like the bland taste, but sometimes I mix in a teaspoon of instant coffee powder for flavour. This concoction has 50g protein and 9g carbs, all for just 250 calories.

You stretch BEFORE? Is that what they tell you to do? This is a big no-no and might explain your soreness. Stretch after, but not before. A gentle warmup is all that's required.

In any event - you set yourself a goal, worked damn hard, and are pleased with the result, so well done. What more could you want?

Was just about to say the same thing. Your food diary is very troubling, if true. And if it's not true (i.e. it's incomplete or inaccurate) it's not much help to you.

Those body fat scales are useless, IMO. I have the Aria scale (by FitBit) and it currently tells me my BF is around 18%. I have had a DEXA scan and it came back at 10.3%. Using calipers on 5 body sites gives me an average of 10%. Buy some calipers, learn how to use them, and ditch the scale.

Presumably this would be due to the evaporation of moisture during the cooking process. Many cooked foods weigh less than their uncooked equivalent, eg steamed brocolli.

No problem. Just keep your dragons away from me!

I just Shamazed it, and it is called "Death in Vegas" by Dirge.

Use Shazam. As long as there is about 5 seconds of audio without talking over it, Shazam should be able to identify it for you.

I use Wahoo Fitness on my iPhone, paired with a BlueTooth HRM, when I run. I bought the HRM on eBay for $20 and it looks identical to the Wahoo one but without the logo, for 1/3 the price. Wahoo Fitness is a brilliant app, with multiple screens focussing on different things, so you can choose what's important to you and…

I'm 45 years old (male) and my RHR is 36-40. I run approx 5x10km per week and lift 3-4 times per week.

A really good iPhone app for HIIT is "Seconds." Very flexible and yet simple. Perfect for the job.

I stand to be corrected, but I think that doing weights every other day with 20lb while eating 4000 calories will just add lots of fat rather than lean muscle mass. But if you are recovering from an ED maybe that's not your prime concern right now.

What sort of weight training are you doing?

Yes, a well-maintained and properly functioning body is an amazingly adaptable and resilient thing!

You're looking for an easy way out. There isn't one. You have already seen what worked last time - "eating right and working out." Just because you are now working again doesn't mean somebody has started stuffing food into your mouth against your will. Rule a line under things and make a commitment to start logging into…

Cardio in a gym might be boring, but there is plenty of other cardio you can do that is very enjoyable. I love nothing more than going for a 10km run around the edge of the bay where I live. I honestly think cardio does wonders for my mental health and general mood, but it's true that it is NOT required for weight loss.

I just re-read the last sentence of your post, where you said you want to gain muscle while you lose weight. It is impossible to gain muscle while you are at a caloric deficit. The best you can hope for is to minimise loss of existing muscle mass.

Not counting the obvious things like improving your heart health and mental well-being, cardio will just allow you to eat more. This is due to two things: the calories you burn while you do the cardio, and the extra calories you burn from your increased metabolism after you finish your cardio. There is no requirement to do…

If you were truly eating only 1000-1100 calories each and every day, you would have lost more than 1 lb over 2.5 weeks, all other things being equal. Are you sure you are measuring your calories accurately? Do you weigh and measure everything (don't just guess)? A small handful of sultanas is 120 cals. A teaspoon of olive…

If you are not losing weight, you must not be at a caloric deficit, i.e. You are not eating fewer calories than your body is using. This is either because you are understating the amount you are eating or you are overestimating the amount you are burning through exercise. Also, have you recalculated your TDEE since your…

As long as you have an iPhone 4S (will not work with a 4), the following Wahoo product is the most elegant solution, and costs just $79.99. Google for some reviews. http://www.wahoofitness.com/Products/Wahoo-Fitness-Wahoo-Blue-HR-Heart-Rate-Strap-for-iPhone-4S.asp

As long as you have identified yourself as "sedentary", then there is nothing wrong with eating back any calories that you earn from the FitBit, because the FB is only counting calories when you are moving. However, it is important not to double-up, so never log activities on both the FB website and MFP - log everything on…

Hi, I'm in Sydney and I've been using a FitBit Ultra since Feb this year. I bought it from Amazon for about $100. It works fine - I have it linked to MFP and wear it all day. When I go for a run, I start the timer on the FitBit and then log that as an activity on MFP, so the calarories are logged specifically for that time…

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