beertrollruss Member

I agree with everyone. I would add to watch the sodium intake. Try to eat fruits and veggies to offset the extra sodium from eating out.

Good luck! One thing I've learned about myself is that I eat better when I'm working out regularly. If I'm not working out, I crave more junk food. Tracking food with this app also helps.

Go to a gym where other fitness models workout, attend physique shows and work on building a following on Instagram and other social media.

Back in my day, I was the television remote control. "Boy, come here and change the channel!"

I just stepped up to the Charge HR after a year with the flex. I like the Fitbit a lot. I recommend buying an extra charging cable. I just lost mine, so now I have to wear the flex until my new charging cables come in the mail.

I wish the Fitbit Charge HR manual came with the package. I learned some things about the heart rate after I found the Charge HR 101 pdf. The device should fit loosely on the wrist about an inch from the wrist toward the elbow. When exercising, it's recommended to move the device 2 inches from the wrist. It's also…

I use BSN Syntha 6 Chocolate Milkshake flavor. I also like Optimum Nutrition, but I switched to BSN because it lists the potassium content and the potassium to sodium ratio is favorable.

Congratulations! I'm thankful as well and I still have a ways to go on my journey to good health.

Healthy fats like nuts or avocados will also help decrease the cravings. High fiber carbohydrate choices help. Vegetables are low in calories and can help with the cravings and provide a bit of extra protein.

It's doable, but what happens in August when schools starts? If you're hard on yourself now, you're going to want to indulge more later. How about losing a more modest 10 pounds, and then try to eat at a maintenance level while also walking as much as possible while going to school. I've had plenty of ups and downs and I…

Try pushing through your heels and not the balls of your feet. If doing lunges, focus on landing and pushing off with your heels. Also, make sure your torso isn't leaning forward.

I used this as a grammar lesson in place of the word of the day for toastmasters. Major pet peeve!

I was hoping to find some recipes here.

The first 3 posts pretty much cover your question. I would only add milk. Milk and eggs are the most complete proteins. Milk gets a bad rap, but a couple of cups of low fat or non fat should be okay in just about anyone's diet. The other milk's like almond or soy do not have complete proteins. Goat milk is pretty healthy…

Batman. He's prepared for anything, including taking down members of the Justice League.

I used a heart rate monitor to get an idea of how many calories I burn lifting weights. It was fairly close to MFP estimates, so I go with that.

You can lose weight without any exercise as long as you eat at a deficit. Weight training is considered a more ideal exercise because it will help prevent osteoporosis and preserve muscle. As far as quick and easy, start logging what you eat now and just reduce portions. Try leaving a few bites on your plate. There's no…

Great work everyone! Keep it up.

This is a an important issue to me. The new food labels are proposing potassium as a required item and I hope it makes it to the approved form. Most of us don't know our potassium intake. For certain people, too little or too much potassium can be dangerous. 4700 milligrams is the FDA recommended amount of potassium for an…

Last I heard, wait staff, bartenders and other people that work for tips are taxed as though they received 10% tips. That probably won't change with a minimum wage increase.

You could use resistance bands. There's lots of good videos on Youtube that will show you how to use them. You could also look up your body is your gym.

Four days a week. A lot of articles recommend taking a week off from time to time to avoid over training but it seems to be too much of a shock to my system. I'm not trying to build, I'm just trying to maintain. I feel like I should be able to work out every week, if I don't push myself too hard and get my rest.

I'll do some extra walking just so I get to eat some extra protein. There's a couple of solutions. One would be to figure out your TDEE, eat the same calories every day and ignore or not log exercise calories. For a trail runner, you could eat the same protein and fat every day and eat extra carbs on running days.

OP, I net about 2000 calories a day and average 190 grams of protein per day. I eat my exercise calories to reach the net. My diary is open if you want some food ideas. I also lift 4 days a week.

To answer pikaknight's questions, it was nine months in between scans. The scans were at two different places only because the first place was not available. I did eat at a deficit and I was 14 pounds lighter for the second scan. If I were to believe the second scan, I would have lost 4 pounds of fat and 10 pounds of…

Agreeing with Newport, start with the heavier weight and drop down. 2 Drops is good enough and don't do them for more than 2 weeks or you could be headed for overtraining.

I've had 2 DEXA scans after hearing they were the gold standard for body fat. They're not. DEXA scans are very good for bone density which is what they are designed for. DEXA scans are considered reliable for large populations but not reliable for individuals within the population. DEXA scans are also not reliable for…

Women should be mindful of caffeine consumption. Caffeine inhibits iron absorption.

I prefer weight lifting, but I believe cardio helps with weightlifting. When working the larger muscle groups like legs and back cardio definitely helps me. There's been times where I've had to quit a set because I was out of breath but the muscles weren't fatigued yet. This has happened to me more often on squats and leg…

Amazing! Quite an inspiration.