js370

As mentioned above, the best advise is to work on proper form. You really don't want to hurt yourself, especially on squats and deadlifts. Good luck.

That's awsome. Keep at it.

Your TDEE is about 3400, so if you keep it around 3000, you should be fine.

Heavy compound lifting: squats, bench press, overhead press, bent over row, deadlifts. I also do pullups, dips, calf raises, ez bar curls, and captains chair crunches.

Nope.

I second this. If you're feeling pain, you shouldn't go running. Let it heal or you could make it worse.

I agree on the energy drinks not being so good for you. An expresso could be a better option. I generally have my cup of coffee 30 minutes before I work out and try not to have more then the cup. I''m not sure why, but I tend to feel more tired if I drink more. Going to bed earlier could be helpful too.

I do them in my socks too,but if you want to use a shoe, good ol chucks will work just fine.

^This...and try to stay above your BMR, especially on your work out days.

Input .5 for half a cup.

^---This is what I was thinking too.

Not sure what the correct answer is, but when you do decide to start squatting again, I suggest lowering the weight by 10-20% and work on your form.

^---This.

^---This.

Light weights for now will be good for her. Heavy lifting are a few years away.

I eat 3 eggs on most mornings and my cholesterol levels are fine.

Red Meat... Beef, pork, lamb, deer, buffalo, etc. Poultry... Chicken, turkey, duck, etc. Fish... Tuna, salmon, sardines, mackerel, etc. Dairy... Milk, cheese, cottage cheese, quark, yogurt, etc.

Your TDEE will be somewhere around 2000, and 1700 is about a 15% deficit. If you try to keep your weekend calories at or below 2500, you should be ok.

Go here... http://scoobysworkshop.com/calorie-calculator/ Punch in your numbers and you'll get a rough idea on how many calories to consume per day. Since your close to your goal, you should try for a 10% deficit. Good luck.

Personally, I would use the calculated numbers rather than MFP's. I changed my diet profile as 'active' so that my numbers come close to my calculated BMR and TDEE. MFP now gives me a daily number close to my TDEE minus deficit, so on workout days I add my calories burned and the numbers are close to my TDEE.

If the landlady doesn't burst her bubble over it, you could run up and down the steps. Guaranteed you'll be exhausted after a couple of times. Do as much as you can, and increase the amount of time you spend doing it. Be careful not to trip.

I've been getting up at 4am since Feb. and I still sometimes wake up tired. I do it, for the same reasons that you're trying too...to free up my evenings. To me that's worth it. I really enjoy having to go home after work. It's not always bad. You do get used to it. As soon as I wake up I head right to the kitchen to grab…

Stop lifting or lift light with more reps.

If you have time, you should eat something after your workout too. A couple of eggs with wheat toast, for example. Your pre-workout breaskfast seems more like a snack. Add a snack between your lunch and dinner.

Where BMR is the amount of calories you burn at rest. TDEE is the amount of calories you burn while doing your daily activities.

BMR should be the lowest amount that you eat. TDEE is the number you should take a deficit from.

Stay away from the pastries and have a moderate portion on the rest.

I think your daily caloric intake is just to low. Find out what your BMR is, and I suspect its going to be higher than 1300, and try and stay above it.

BMR decreases as you lose weight. Increases when you gain.

Pre: Coffee During: Water Post: Whey Protein