jfrankic Member

Sandwich thins or pitas. Or make your own!! That's what I do, make a loaf for my family almost daily. The same dough can be used to make bread, pitas, calzones, all kinds of things. Just mix it up and keep it in the fridge. Make a small portion if you have control issues. Making your own enables you to control the white vs…

Single leg lifts: pistols, skater squats, bulgarian split squats, SL glute bridges, SL hip thrusts, skater into SL bodyweight romanian dead lift.

Huh? FYI - I maintain my weight on 3,000 a day. And I'm all girl. :wink:

^ This. Maybe scope your gym out for a trainer you have seen training him or herself like you want to be trained yourself. If you judge me by my clients, only one of these is even starting to do any powerlifting lifts. But I train myself very differently. Another suggestion is to ask the manager for suggestions on a…

^^ This, unless you are training for something specific that requires that much running. Or if the squat rack suddenly comes open. The, by all mean, RUN!!! :laugh:

Agreed. Also, the handheld BIA are very inaccurate. It can, however, be a good tool if used properly to track progress. Use it under the same circumstances every time: time of day, hydration level, before exercise, etc and you can just use it to make sure the BF% is going down consistently. It can have a +/- 4%, so an…

I strongly recommend that you invest the $19 and get this eBook. Then stop counting every calorie and use the diary for just general purposes. http://www.niashanks.com/sane-and-simple-nutrition-guide/ OCD eating habits and the attitude about food that you are experiencing are not healthy. It's hard to break free from…

Slight caloric deficit and lift heavy weights. These pictures show my stomach progress over <than four months of lifting and eating about 2,200+ per day. Eat as much as possible to still lose fat. Lift. Enjoy. Maintain.

Whole grain cereal, bread, pasta. Ribeyes. Nuts. Peanut butter. Ice cream. Cheese. Eggs. Just because something is high in calories, doesn't make it "unhealthy". Vending machine emergency foods aren't bad as long as this isn't the source of the majority of your nutrition. ETA: Just checked out your diary image. Green beans…

For reference and perspective, I work on my feet all day and have two small kids at home as well. With NO intentional walking/cardio on Monday, I logged 22,000 steps and 3,200 calories burned per my FitBit Flex. Give yourself the right amount of credit for your job. Just because it isn't intentional, doesn't make it…

My recipe was for bread dough, which will make three loafs. So, each loaf has 200+ more calories than it would if weighed out. I'm not going to only eat a tiny bit of bread....especially of my hot, just-out-of-the-oven homemade crusty artisan bread! :wink: In addition, I regularly make homemade whole wheat pancakes and…

Best example is flour. The approximate serving size is 1/4 cup (or 30g). My recipe called for 6 cups of flour today, so it should have been 720g. I weighed out exactly 6 cups and it came to 915g. That's a difference of 650 calories in my recipe. That's why I weigh. 650 calories is a pretty big deal.

Pick me, pick me, pick me. I am not an attractive lifter. Grunts, poopy strain face, breath like a freight train, etc. But I still feel like a sexy beast....especially on deadlift day! I've had quite a few fellow lifters agree. Maybe it's the tube socks, perhaps? :drinker:

Just QTF here. Enjoy your whopper. Or the 1/2 big box of whoppers malted balls and wine, like I did last night. :drinker:

I'm 5'7.75" and used to weight close to 260. Now I dance around 157-160. How was I successful? I switched to the TDEE-% eating method and didn't track exercise calories. And I started lifting heavy weights. Since I didn't cut too deep and lose all of my muscle via excessive cardio and zero strength training, I'm able to…

Do yourself a favor. Close out the forum post and take 30 minutes to watch this: http://www.youtube.com/watch?v=b5C3uqA1yRI&list=FLPbanXUte65g6NKomhmnRlQ&index=1 . This will likely be way better than any info you can get on here. Much better use of your time. I promise.

Way to go!!! Congratulations. I love this and think you are doing wonderful. I remember your post last year and loved that....and love this. Great stuff here, keep it up. Go strong!

<---- Weighted in this morning and my BMI is now in technically the "overweight" category. :laugh: Who cares? Not me. Do you wear you weight as a big number on your shirt? Is there a blinking neon sign above your head that says "14 STONES"? Of course not. Don't sweat it. Check your body fat % and go from there. As you can…

If you calculated TDEE, that already considers exercise calories and you just eat your calorie goal every day, regardless of exercise. If you calculate via MFP, then you eat back exercise calories.

TRX type suspension trainer for $60: http://www.amazon.com/Elite-Freestyle-Trainer-Rings/dp/B003ATMZ4M/ref=sr_1_1?ie=UTF8&qid=1384990691&sr=8-1&keywords=freestyle+suspension+trainer And a chin up bar for $20 picked up at your local Walmart, Target or sporting goods store. These two things, plus your body will be all you…

Great thinking! Give 2,000 a try and only decrease if you aren't seeing the scale move AND your milk supply is still steady.

MFP sets your calorie goal and does NOT take into account your exercise calories burned. An easier way is to calculate your TDEE, which considers your lifestyle with daily living and your activities through exercise. You can take a slight cut from your TDEE (after adding in calories for breastfeeding) to eat at a deficit.…

This. I weigh 157 and wear a size 7/8. I weighed 157 at one other time in my life and I squeezed into a size 10 misses. The difference is that I built muscle, lost fat and look way better at 157 than I ever have AND am much smaller. Don't get hung up on weight. Just keep plugging along, lift heavy (or use BW exercises and…

Yes, I got cortisone/steroid shots in both hips. It was like getting a shot of relief straight from heaven!!! Totally worth it. Hobbled in the office in pain, walked out a new woman. Go to the doctor and check out your options. A simple shot in each hip changed my quality of life. Word of caution: You still have to rest…

Just bumping for all those hungry people out there....... :drinker:

Watch this: http://www.youtube.com/watch?v=uWlc6eDITuA And read this: http://www.myfitnesspal.com/topics/show/975025-in-place-of-a-road-map-short-n-sweet

Have you read the SL5x5 PDF from his site or the SL resource post on MFP? It's a pain to read, but very helpful. You start with the bar on everything. If the oly bar is too heavy, then used a fixed bar at a lighter weight and do 5x5. Warm up sets even lighter. Mehdi recommends five warm up sets, which is what I do.