Mbierschbach Member

1/2 cup brown rice, 4 oz of grilled chicken and a bagful of raw carrots, broccoli, and cauliflower.

Not all meat and eggs have high cholesterol. I like to use 3 egg whites (or Egg Beaters) and 1 whole egg for some fat and nutrients. Look at chicken breast, lean pork cuts like tenderloin, and fish for low cholesterol sources of protein.

Mine was a rice cooker, but we recently got an Instant Pot. The Instant Pot can do dual duty but I keep the rice cooker because I literally use it 2-3x week and what am I supposed to do when I want rice WITH an Instant Pot meal? I eat 6 small meals a day so I meal prep 10 servings of brown rice and grilled chicken breast…

This is why I eat 6-7x a day. I grew up reading all the bodybuilding magazines about needing to do that either for cutting (keeping your metabolism going) or bulking to keep feeding your muscles. Whether or not all that has been debunked over the years many, like me, still do it. Why would you do it? Because it is a…

I never liked MFP's ratios anyway. I adjust my macros to 20% fats, 40% carbs, 40% protein and that typically comes close to the 1g of protein / lb of lean bodyweight that many recommend (at least for a bodybuilding type diet like mine). YMMV.

That's an absurd statistic with no context. Calories in/calories out. If a sedentary person with 40% body fat changed nothing about their intake but burned an 300 extra calories via exercise every day for a year and a half I guarantee you they'd lose more than 5 lbs.

Ahhh how restrictive it must be to GAF about what people think. ;) I gave that up years ago. Seriously - eat exactly what you want and own it like a badge. Silently judge the 2300 calorie lunch your coworkers are eating and be confident in your own choice. I had to go to a work lunch at a Cracker Barrel (meh) this week.…

Here's a funny one from last night. I mowed the lawn for the first time since fall and cleaned up with my backpack leaf blower to clean up the driveway/sidewalk. It has a waist belt as well as shoulder straps. The waist belt was remarkably loose and needed to be tightened! On a sexier note - I hit my new PR for the…

I actually enjoy working out but on those days I feel tired, or blah, or sick, or whatever I think of this. Every day this. Whether it's seeing an elderly person shuffle just to get around or a person in a wheelchair I think of this.

I have to have shirts tailored. I have full tattoo sleeves that aren't welcome in my professional office setting (boo) so I wear long sleeve dress shirts year round. I have to buy a 18" neck 34-35" sleeve in a slim fit and STILL get them tailored and I mean I get a 4-6" panel taken out of the sides. It essentially tapers…

Theoretically, yes, everyone will eventually need glasses and if they do not they are simply living without and compensating. The issue of holding materials at arms length to read it but being functional in all other aspects is a function of the elasticity of the eye. Your eye is a muscle like anything else. To quickly…

Welcome to the lifestyle, soon enough you'll add always sore to always tired. ;) I don't subscribe to the "you need more sleep" statement many have made. I'll sleep when I'm dead. My head hits the pillow at 10:30, alarm goes off at 4:30 for the gym. I make up for sleep on rest days and weekends. What is your daily…

I eat a pretty bodybuilder-type diet, so think lots of grilled chicken breast, brown rice, raw veggies multiple times a day. I find that Mrs. Dash is a pretty great seasoning blend for my week's worth of brown rice (put it right in the steamer with the rice and water) and for my egg whites. I tend to prefer it now in my…

The key to the answer is killing the "not enjoying this at all" part. What will please you? More volume of food? Because then, yes, you're going to want to eat "clean healthy food". I can eat a rather large portion of steamed brown rice and grilled chicken for the calories of a snack size Snickers. The candy bar would not…

I just read how they make up your "body rating" and it's not as nefarious as it sounds...but it is still based on a bunch of statistical norms. If you put on a corset before this scan your score would go up immensely even if you weighed the same. That's how "valuable" this information is. For your perusal.…

Wow. Now I've heard it all. This is as bad as aholes in school giving girls a rating walking into the cafeteria. This POS actually rates you in a healthy bodyfat range and then says you're "meh shaped". I can line up 3 body shapes with the same body fat percentage and tell you which one I PREFER...but that doesn't mean any…

You said you're getting up at 3:30 to get to a 5:15 spin class. A few questions come to mind. Is it all that far to get to? No one at spin cares what you look like. I get up at 4:30 a.m. and I'm at the gym by 4:45...but it's only a mile away. Second, why are you getting up at 3:30 on days you don't go to spin? I go to the…

As a man I have never ever admired a woman's legs and said "ugh, but those big gross calves". Most people would kill for more define calf muscles. Just own it and be glad you're gifted in that area.

Don't forget that MFP won't adjust your calories below 1500 too. Even to the point of stupidity. I've got my adjusted down to sedentary. It gives me calories back for elliptical training, significant long walks etc. My base calories are set to 1930 and it will get up into the 2300 range with exercise. Here's where it goes…

If "losing weight" is your goal then yes, getting stronger and packing on muscle will discourage you. That's what those threads/photos are all about that show someone at the same or similar weight with a massive change in body composition. Weighing 225 lbs with 12% body fat is a totally different person than 225 lbs and…

This forum is usually pretty "judgement free" so I'll be honest while trying to be gentle. The short answer is: "don't eat that." That's how you avoid this conundrum. If you can't even imagine how to approximate what's in what you're eating, why would you put it in your body? So often we're surprised when we look at some…

Addicted? Let's settle down. People greatly overuse that word. "I'm addicted to working out. I'm addicted to caffeine." No you're not. None of you. You don't have an uncontrollable NEED for a harmful habit. That's an ADDICTION. People drink a cup of coffee every day for a number of reasons. I personally drink several. I'm…

http://www.thekitchn.com/whats-the-difference-steelcut-138355 There's literally a website describing the differences. My .02: I love steel cut oats to death, but reserve them for the weekend 'cause I like to simmer them on the stove for the prescribed 25 minutes. They're slightly nutty, awesome texture, almost like a…

Who said anything about hypertrophy? The OP asked about MAINTAINING lean body mass while losing weight. Stronglifts is a great program for someone looking to be strong - and an added benefit would be maintaing LBM or if there is no real muscle tone to speak of - probably increasing it to a small degree. FWIW I agree with…

American Muscle. Watching elite athletes push each other. I watch it on DVR on Saturday mornings before I go CRUSH leg day. Gets me motivated.

Thanks. Were you ever into lifting before? If you're a beginner then I'm with everyone else, do something like Strong lifts until you max out at that. I've been into lifting even when my diet sucked so I had a good muscle foundation. I lift 4x per week Monday: Chest and biceps Wednesday: Back and triceps Friday : Shoulders…

Sooooooooooooooo many questions, so many ways to answer. Forget BMI, forget "healthy" weight. What do you want to look like? I am 5'9", 195, 12% bodyfat. That's a BMI of 28.8. Did you see that though? 12% bodyfat as checked by this dumb dumb with gasp, cheap home calipers. I eat a TON of protein and lift a ton of iron. I'd…

Go. You'll be glad you did. You've given your body plenty of restorative rest - you won't be HURTING anything by going. As painful as those first reps are, you'll find that eases just a few minutes into your workout and you'll find yourself less sore than you were all day. On a side note, as the season for them will be…

You lift in the gym to tear muscle fibers. You eat and hydrate outside the gym to rebuild those muscle fibers stronger and better. Those muscle fibers then burn more calories just sitting around that fat does. Don't lift weights for the calorie burn - lift them for the muscle that burns calories.