lsiberian

I say it's time to take a Yoga class. Be sure to keep track of how well you are learning the postures and techniques.

Eating optimal protein 1 gram per lb of lbm is beneficial to endurance athletes as much as strength trained athletes. How you stimulate the tissue will determine growth, but as a bike rider I'd remind you that Lance Armstrong's legs aren't exactly small. I know rowing increased the sides of my legs too.

2 grams of protein is unnecessary and won't provide any additional benefit over 1 gram per lb of lbm.

I have worked out a liveexercise.com for free since last August. Check it out.

You may be overestimating your exercise calories too. 1200 seems pretty low though. I'd suggest checking your BMI and BMR again. I'm very concerned that you aren't eating enough food. http://www.casapalmera.com/assessments/eating-disorder-self-assessment.php You should consider taking the above assessment just to be on the…

It is important to lose weight, but that cannot be your ultimate goal. Eventually when you hit your target a year or two from now you will need something else to motivate you. Make sure you make several mini goals along the way. Every 10lbs go look in the mirror. Measure your waist in see it shrinking. Don't look in the…

Natural is a very loosely used and abused word though. Many natural things are very dangerous for the body. Fat free cheese is derived from skim milk. It is a great addition to a pasta dish or somewhere where the flavor it not dependent on the cheese. Any way for me to hit my macros I am for.

I suggest the tape measure as a more reliable means of progress. I haven't lost a lot of weight from my start, but my waist is a lot smaller. :smile:

A deficit of 500 calories and no more for losing weight is best I would even caution some people to 300 calories.

j Check out 96/4 or 98/2 ground beef too. I have found 99/1 turkey, but it needs to be browned in a non stick pan first or cooked with olive oil. I find 96/4 beef to be just right for lean hamburgers. Add 2 double fiber natures harvest bread, some fat free cheese whatever veggies you like and some fat free plain yogurt for…

As a bodybuilder I am supposed to hit 1 gram per 1lb of lean body mass. I don't always make it. But generally a good protein meal will have 1 gram of protein per 10 calories. The best way to get protein is through lean meats and low to no-fat dairy products. Protein powder is very helpful, but make sure you get the…

I don't eat nuts. You can get your essential fats from olive oil and fish. Why make yourself eat something you aren't designed to eat. For the record almonds are my favorite. unsalted fresh ground peanut butter is quite nice too.

As long as you hit your macro-nutrient targets. You could eat twinkies and still lose weight. Not that I suggest that, but it is not about what you eat as much as it as about how much you eat. You want to aim to hit 2000-2500 mg of sodium. Whole Wheat, Lean meats, Fruits, Veggies, Nuts etc are all good for you. Cookies,…

You should not be eating at 1000 calories deficit. 500 is probably the best target if you want to lose weight. You are going to want to stop losing weight at some point.

800 calories is likely for an hour long course at your weight level. I burn about 700 calories in 40 minutes of kickboxing. After burn is something that the HRM may not be considering either. The best way to determine how much you burn is to monitor weight trend. Every 3500 calories is a lb less. Honestly if you eat…

If you mostly workout in the home then Chiseled is probably the best strength training program out there. see liveexercise.com. If you workout at the gym do a 5 x 5 program. It is a proven strength and muscle builder. It will give the body some more definition. The best lifting information is probably at bodybuilding.com.…

Just get the small bags and you should be alright. Tuna on wheat with a small bag of potato chips is fine as long as you are working out and hitting your macros.

You have to start using a belt for your pants.

Drop your calorie intake by 500. Make sure you aren't cheating either.

It's possible, but probably not a good idea. 2lbs a week is definitely gonna cut into your muscle and you certainly don't want to lose any muscle. I suggest aiming for a 500 calorie deficit with a proper exercise program including strength training, cardio and proper nutrition with enough protein to sustain your muscle…

Hitting the sodium count is very hard to do, and it shouldn't consume you this much. Stress will do far worse things to you than a little extra salt.

There are right ways and wrong ways to bulk. At the very least you need whey protein powder and 1 gram of protein per pound of weight. The whey protein will help you get there. You also need to be working out all the major muscle groups in the body. Go to bodybuilding.com if you haven't already and check out some of the…

Well if it's a guy then he has no choice but to say that. Otherwise he'd imply that you aren't already looking great. I'd not worry about comments and focus on getting it done. Comments are really tough to make in regards to weight loss. It's thin ice because it's so easy for a complement to become an insult. I imagine it…

It's not like your progress is erased when you get off the plan. If you weren't eating healthy the entire time you'd have just gotten worse and be even worse. Even sticking to a diet half the time is better than never. Dropping stress should help too since stress increases fat retention.

I always underestimate a little.

healthy foods are cheaper long-term than unhealthy foods because you need less of them to get full. For example 96-4 beef will fill you much faster than 80 20. Whole wheat pasta is cheap, as is whole wheat rice, lentils, beans, bananas, apples, carrots, grapes, and whole wheat bread. I must assume your profile pic is your…

This is a great tool whether you are dieting or not. Just keep track of your calories the best you can. Remember to eat fruit instead of candy, lean meat instead of fat meat and whole wheat instead of enriched. Those 3 steps will dramatically help you to meet your nutritional requirements while remaining below your calorie…

2 weeks is far too early to see big gains. The good stuff wasn't built in a week. It takes time. Be patient and you'll get there.

Stop weighing so often. Try weighing once a month and pull out the tapes to perform measurements. When you do weighing and measurements do as many as you can during the day so that you get a good sample size. Then you can see if you are really losing weight or not. Variant weight can be up to 20 lbs. This is why a fighter…

You don't have to move the machine during an exercise so measuring your calorie count is much simpler operation than if you where biking around the block. IOTW a 500lb person and a 200lb person applying the same force over the same distance will burn the same amount of calories. I've heard most machines are inaccurate…