berthabunny Member

I eat lots of meat, especially chicken. I use protein powder after lifting, because it's easy to bring with me. I eat Greek yogurt, full fat now because I am happier with more fat and less carbs. Something you can bring with you that doesn't need heated up, cut up chicken breast with pesto on it is really good, and you can…

Awesome job! You must feel amazing :) those are great improvements. On to Stage 2!

Don't worry much about more fat either, as long as they are healthy fats (nuts and avocados fall into that category). You need to make sure you get enough protein (read the thread on calculating protein needs a little ways down EM2WL, it is really helpful) and then having more fat is OK for most people, and lots even find…

I shoot for daily, but don't mind if it ends up weekly. Different workouts and different days I crave different things, and it all works out to reasonable numbers.

So glad to read this :smile: Thanks for putting it all together, I know I have been guilty of way over eating on protein! According to this, i never need to bother to get over 130 on the high end, and get away with 115 or so :bigsmile: Great news, as I have been having a hard time getting that!

That's awesome :)

I'm struggling with this right now, too. Almost everybody seems to gain and feel somewhat bloated after a good workout. I always feel like I have a pot belly in the shower after a really good workout :laugh:

Update: I lost .5-1 lb over the last week, eating around TDEE (ended up with over a 700 calorie deficit for the week though. I'm thinking I'll eat at about 2500 (TDEE -250) and see how it goes. Thank you for all the encouragement, explanations and help :) Much appreciated!

From what I understand, a few grams over on fat won't kill you. I made the mistake of going for 40, 30, 30 with a large TDEE due toe xercise, eating at maintenance I would be eating 200+ grams of protein (I weigh 155 ish)! Like heybales said, you only need 1g per lb lbm, but somewhere between 1g per lb lbm and 1g per lb…

Needed to hear this myself, thank you all for the encouragement and good luck MrsCJ1.

If you can't tell, I'm kinda dying here!! I really thought this was the answer for me, and still do, because it is simply eating the right amount. I am trying not to concentrate on my weight, and if I only get down to what I started out with, but am much stronger, I will be perfectly happy, and within the military weight…

When eating at TDEE, 200+g comes to 30%, so it will be nice to cut back to 150 or so :) and cheaper to buy groceries too. Thank you!!

I use Solgar Whey to Go. The chocolate is delicious (although has a fair amount of sugar), but the vanilla is disgusting, not kidding!

Thanks Brad. And what about protein, eating at my current TDEE, I am eating about 1.3 grams per pound body weight to reach 30%, is that necessary, or could I just as well do less and eat about my bodyweight in grams? I have asked a similar question before, but still not quite sure on it.

Nothing or a slow walk. The idea is to rest, so rest and enjoy it :smile: I know I get antsy on my rest days sometimes, but your muscles to need to recover, so don't do anything extreme, but a short, light swim or walk should be fine.

And you can keep trying to get your butt up higher to work harder, so until you are totally perpendicular to the floor... It is really awkward in a public gym at times, remember to tuck your shirt in if it's loose :laugh:

I should continue lifting though, right? I am almost done with my fourth week of it, and still learning what 'heavy' actually means.

That floor, and the pencils, they are driving me crazy!! :explode:

Wow, OK. I did not realize that it lifting could have that effect for so long. Thank you for telling me :) I have taken measurements, they have not changed. I can tell I am thinner in certain spots (my face, wrist, collarbones and ankles mainly), but nothing I measured at the beginning. Thank you

Nice! About the food bill, it really seems to add up! Especially trying to eat lots of protein, it is expensive. Any suggestions for cheap protein??

BUMP Thank you!

In Place of A Road Map - thread by helloitsdan It is now on it's third update: http://www.myfitnesspal.com/topics/show/912920-in-place-of-a-road-map-3-2013 Similar to EM2WL, in that is recommends a healthy amount of calories (no 1200 to be seen for anyone of average size). Good reading!

BUMP I second just about everything she said :)

I have two good ones this week: Yesterday I did my lat pull downs with 120 lbs :bigsmile: And we had a celebration at a club I'm in last night, two cakes, chips, crackers, cheese, grapes and punch were available. All I had was a slice of cheese, a couple of grapes and a half cup of punch :smile: No cake!! Congrats on…

Water!!! Eggs, chicken breast for protein Carrots, celery, tomatoes (you can have a LOT before the calories really start to add up)

Not experienced, but happy to help when I can :smile:

Lots of people average throughout the week! Don't worry about it :smile:

I keep water near me. EVERYWHERE! I am lazy, so I need it within reach, or it's not worth the effort. I have three water bottles in my room (one on a carabiner on my bedpost :)) , another in my gym bag, one in my backpack... you get the point. I refill them all the time. I drink a full glass with my vitamins in the…

IMHO, you should eat soon after you exercise. If your goal is to build lean muscle mass and lose fat, go for some carbs before and protein after. If you don't feed your muscles after working out, they won't grow and increase your TDEE. I know some people aren't hungry just after exercising, so no comment for those, I do…

Sometime last summer, I had an entire half-gallon of ice cream one night. Yup, no kidding. Totally binged. No one would ever want to log that!