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Congratulations on weight and BF loss! As far as trying to have some abs show, 90% of it will be making sure you keep up with a strict nutrition plan (and an "all protein diet" is not recommended). Doing sit-ups and push ups won't make a huge difference. But even though it's mostly about nutrition, you should also start…
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For what it's worth, I found that the difference in my abs showing and not showing is only about 5 pounds. I can lose sight of them after a long weekend of eating and drinking too much! Apparently my abs are the last place I lose body fat and the first place I gain it. I just had my annual Bod Pod test and while I'm at…
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I also have a Quest bar (or two!) a day as snacks -- love them. Just a heads up for those who closely monitor your caloric intake (especially if you're eating more than one Quest bar a day). The macros in many Quest bars are 21P, 22C and 7F. That adds up to 235 calories, 55 more than what is listed on the label. Apparently…
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This is comment is so me. Once I hit my weight and BF% goal, I kept wanting to lose more, just for the thrill of an "accomplishment". Now I have to keep telling myself that just staying within a weight and/or BF% range is accomplishment enough. Sounds stupid, but I had a problem with this....
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That's quite a goal you've set. To give you a guideline on what you'll need to do to reach this goal, you'll have to burn about 2500 calories per day OVER your maintenance calories to lose .75 lbs per day (.75 x 28 days = 21 lbs). Plan accordingly. Good luck!
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Crossfit is awesome for gaining strength, mobility and burning some calories, but the key to losing weight is about accurately tracking your caloric intake. Sounds simple, but it's much harder than people think. When I was in weight-loss mode, the key to success was first finding out what caloric intake was required for me…
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From my experience, the best way to "gain" 10 lbs of muscle is to lose 20 lbs of fat. I lifted heavy and ate at a caloric deficit for a year and I totally changed how I looked. While I got stronger in all of my lifts, I probably just maintained the muscle mass that was under the layers of fat. But I now look better at 50…
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All are great advice. Just to add to the list -- sort of a 5a: 5a. You will quickly learn which move(s) you don't do very well (it could be because of a mobility issue, poor form, lack of strength, balance issues, etc.). Don't ignore these "goats". Pick a few days per month and work exclusively to improve them. Scale…
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You can go ahead and check off your goal of being "arm candy" to your man -- you are there!
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Mini meat-loafs in muffin cups is brilliant! I'm so bored with chicken and tuna every day for lunch. I'm making a batch of mini-loafs tonight and bringing them to work. Thanks for sharing the idea.
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I did portions of BB awhile ago (mostly to supplement my Bench, DL, Squats) and found that up to 50 lbs for each arm allows you to do most of the exercises with some intensity. Many of the moves are supersets with high reps (start with 15 reps, then 12 then 8) and involve isolated moves like dumbbell overhead presses,…
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Again, thanks for all of the great advice and the links. This is such a great community with a wealth of personal experience and information. A trainer at my CF Box suggested that I squat onto a plyo box (it stops my descent just above parallel) and then stand back up. This would take some of the pressure off my knee. He…
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Thanks for the responses and advice. Cherimoose - I use a very wide stance as it does help me get lower in my squat. I do sumo and Romanian DLs, too. Lisa - Interesting comparison! Thanks for sharing. JoRocka - I never considered that I could be doing more harm than good. Will certainly check into it now. Sam - Issue with…
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Agree 100% with the above posts. Also be sure to focus on increasing your mobility/flexibility as it will make the movements easier and will allow you to to use better form. Increased Mobililty = Proper Form = Increased Weights = Increased Strength = Awesome Results!
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bumping for later. great stuff in this thread....
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That's a darn heavy sweet potato! A large one is considered 175 grams. Yours was over three times that size at 680 grams. That's a State Fair winning 'tater.....
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Where did you get that calorie count for a sweet potato? I eat 2-3 large sweet potatoes a day (my main carb source) and my research shows 160 calories for a large one. All of those calories must have come from the butternut squash? Or I've been waaay off in my logging of sweet potatoes....
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Wow, I eat a Quest bar per day, use several packets of "non-calorie" artificial sweetener in my coffee every morning, and spray a hefty amount of "non-calorie" Pam in my skillet before making my daily omlette. Never knew any of this! Thanks for sharing; I'll be adjusting my MFP entries to account for these hidden…
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When I lost nearly 50 lbs two years ago, what worked for me was to set a bunch of short term, attainable goals. I never thought about losing 50 pounds; instead I focused about losing a pound each week. Sounds minor, but in a month it was 4 pounds; in three months it was 12 pounds; in six months it was 24 pounds. I printed…
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Ironic that you asked this question as I had a torn meniscus repaired three weeks ago today. Like you, I was worried about gaining weight during my down time. I pre-planned what I ate each day and stuck to a strict daily calorie goal. It wasn't easy since I typically burn about 700 calories a day between crossfit and…
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I'm 50. Just takes discipline....
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You may be onto something -- I do a lot of cardio. I will either row or swim for 50 minutes 6 days a week. I also do resistance training 3 times per week. Since my goal is to get to get to 12% BF before attempting a bulk cycle this Fall, I've been focusing on hitting a daily calorie deficit to lose the fat pounds first and…
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Interesting story about jump ropes. Our box offered a DU clinic given by a local jump rope organization that included DU training and a demo by world-ranked jump ropers. We all came to the clinic with our expensive, custom-fit jump ropes (me included!). These guys pulled out those $5 nylon jump ropes with the plastic…
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I have a daily protein shake of Optimum Nutrition's Whey Protein which has 5 grams of BCAAs in it, but perhaps I should take a few more grams per day... Thanks for feedback.
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Neil, Thanks for sharing your insights and your successful results. I'll be thrilled if I can get a 50/50 return on my bulk this fall. And if I can follow that up with a 70/30 BF to LBM loss on my cut, I should be happy after a few cycles. Just need to prepare myself for the 7-8 pounds of fat I'll be gaining on my bulk.…
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Thanks for the feedback. I have a torn meniscus so I haven't been able to do heavy squats or deadlifts for 6 weeks. I'm getting scoped next week so hoping I can get back to full body body workouts in a month or so. I'll just keep at it!
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I do a 5:30 am CF class every weekday. I don't eat before my class, but I do have a serving of N.O. Explode Pre-workout powder on my way to the box (I know, I know, probably not the best stuff for you but I'm now addicted to the pump and caffiene jolt I get from it). I then have a post workout protein shake right after the…
