jasonp_ritzert Member

Google for a website that will calculate your basal metabolic rate (BMR) and your Total Daily Energy Expenditure (TDEE). If you consume 10-15% less than your TDEE, you should be good to go. This way, you don't have to add in any exercises because I think that sometimes MFP over estimates the calories burned.

It seems as though you and I are in the same boat, and I can share with you what has worked for me. I lift 3x/week and do a whole body 5x5 routine. Lower abs - try planks (great for the whole core), leg raises (hanging or lying on a bench), or bicycles. I am a big proponent of whey protein because it is easy to consume…

Check out each restaurants respective website, look at the nutritional info, and have your decision made before going. Also, lots of ice water with dinner. Also, before you go you can have a small snack to help curb your appetite when you get there. I've always found that a small sirloin steak, baked potato (plain) and…

5-6 egg whites, one whole egg and two pieces of wheat toast. The problem with most cereals (IMO) is that they contain a lot of sugars and are processed. If you get something like Kashi or oatmeal, it is less processed and better for you. I use cereal as a snack/treat now, never as a meal. Plus, after I got my food scale…

To be honest, it sounds like you aren't eating enough. I'm 6'2'', 221 lbs, and I eat 2550 calories a day and still lose about 0.5 - 1 lb/week for the last month. I do three days/week of 5x5 lifts and cardio. Also, as you progress along, the number of the scale starts to mean less and less. Use how your clothes fit, body…

Consider it a cheat day, learn from it, and move on. It's just one meal, one meal won't wreak you.

^^ This, but I substitute bentover rows for pull ups and add in military presses. You can also add in cleans or push press, great whole body exercises.

Canned Tuna with baby carrots (that's what I'm eating for lunch today) Chili (I usually make a crock pot's worth and divide it up for the week. Use more meat than beans if you want lower carb) Lettuce wraps with chicken, tuna, etc. Hard-boiled eggs are good

Use them interchangeably. One set on your knees, one set military half-way, etc. and keep working your way up until you can stop using your knees.

Low-fat chocolate milk, used post-workout, can provide the little bit of sugars, good source of protein, and a small amount of fat can aid in post-workout recovery. Similar thought as a protein shake.

It never gets easier, you only get better and then when you get better, you need to find new challenges.

Peanut butter on whole wheat bread. It's cheap, nutrient dense (good fats, protein and fiber), and doesn't need chilled. Staple of my job when I am in the field. A $4 of PB and a $3 loaf of good whole wheat bread should be good for 15 lunches/snacks. Walnuts and almonds are good snacks. For food at home, incorporate…

Whey protein is good before or after a workout. If you want protein in shake form to keep you fuller and make a thicker consistency, try casein protein rather than whey. IMO, adding protein at any time of day is good if you need additional protein.

About 30-40% of my protein intake comes from supplements. I use it at work because of limited space in the fridge to store extra food, but I can keep a shaker cup and protein powder in my desk. I take in about 250-285 g of protein/day, so about 90-120 grams come from supplements. I eat a lot of chicken and egg whites…

The Mio lemonade is great, also the cherry is good too.

Can you take a small cooler to store your lunch in? If you can, this is your best bet to have at least cold food to increase the variety of food. If not, here are some sources I keep my desk for quick fixes: Tuna pouches; you can buy packets of mustard, etc. for dressing so you don't have to refrigerate them or you can…

I think to burn 800 cals in 1-1.5 hours, you would almost have to be at a dead sprint for the entire time. The only other thing might be High Intensity Interval Training (HIIT), but that varies from person to person. Just out of curiosity, why the goal of 800 cals for each workout?

Chicken breast Tuna/tilapia/cod/haddock/halibut Egg Whites Protein Powder (I like Optimum Nutrition Gold Standard, best bang for your buck IMO; 120 calories, 24 grams protein, 1 gram fat, 4 grams carbs) Low-fat Cottage Cheese Skim Milk Sandwich meat (just watch the salt content)

I usually force myself to brush my teeth after dinner or a small snack around 8 p.m. so that I'm not tempted to eat any more than night. It's a weird thing, but I don't want to brush my teeth a second time that night so it helps me out.

Try sugar-free candies/chocolates. The amount of sugar alcohol in it gives a lot of people bad gas.

I eat them primarily as a treat, not a normal part of my diet.

If you are looking to add healthy calories good choices are avocado, roasted nuts, and peanut butter. All of these in moderation provide good sources of healthy fats, fiber, and protein.

Between my wife and I, it varies week to week. For the shelf stable things (i.e., PB, beans, rice, etc.) and meats (which we seal and freeze), we only buy these about once a month and buy in bulk. For fruit's, veggies, and other perishables, we get those weekly but they change weekly depending upon what's on sale or at the…

Try mixing in psyllium husk powder with oatmeal, much more effective to 'clean you out" but make sure you drink enough water.

Unless they comment about your cart, IMO, you don't have the right to say anything about there's. I think the same way as you do when I see a cart with junk, but I don't think it's snobby to observe that you made healthier choices than someone else.

Recent studies about exercise duration and caloric consumption have shown that typically the harder you work out and the more calories you burn, the hungrier you feel, which can lead to over-eating. I had this problem a while back and I actually culled my exercise back some to about 60% of what I normally did, found my…

Try websites like bodybuilding.com and others to find good routines for all stages of working out. Or, investing some money in some time with a personal trainer may be good to get some hands on time with them. A good combination of lifting and cardio sounds like what you need.

www.bodybuilding.com provides some good insight into eating to bulk up.

I've had that before and never went to a doctor. Not sure what it is, I just know that mine went away in about a week. As a general rule trying to decide if I should or should not work out with regards to something hurting is the difference between a good hurt and a bad hurt. A good hurt is muscle soreness which doesn't…

Egg whites/whole eggs Fish (some don't consider fish meat) Milk Quinoa Do you not like meat for an ethical reason or have you not had a meat you like? There are plenty of good, lean sources of meat out there including chicken breast, turkey, pork, and lean steak.