timbrom Member

Your math is right, and a sedentary TDEE of 1800 also seems reasonable. Just remember that all of these numbers are estimates that can vary widely from person to person. Are you seeing the results you want? Are you feeling all right? The other suggestion is that 2 lbs a week of weight loss is pretty aggressive, especially…

5 Pages and nobody has mentioned this gem from the article? I mean, seriously?

If you're lifting heavy, and moving a serious amount of weight on your squats (> 1.25x bodyweight or thereabouts) get lifting shoes. I just bought mine a month or two ago and I cannot begin to describe the difference it makes. You think you feel solid barefoot? It's like being nailed to the floor in those things.

Do you normally sleep well? If it's the elevated cortisol levels that are keeping you up a magnesium supplement can help. My wife always had a terrible time sleeping, then started taking a magnesium supplement called Natural Calm before bed which helped significantly. Quite a few people who work out regularly find it…

Read this: http://thefitcoach.wordpress.com/2012/07/29/584/ Buy and read this: http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738/ref=sr_1_1?ie=UTF8&qid=1388785209&sr=8-1&keywords=starting+strength

Crush it up, let it sit in warm water (150-154 degrees F) for about an hour, remove the barley. Add hops, boil for about an hour, keep adding hops (or not, as necessary) at different points in the boil. Maybe some irish moss. Cool quickly, add yeast, let ferment for 1-3 weeks. Bottle, let condition for 2-10 weeks. Drink…

Eating a high protein diet will boost your metabolism very, very slightly. Probably not even a noticeable amount, definitely nothing like 200 calories. As many people said, increasing muscle mass is the only way to have a significant effect on metabolism.

Honestly, I'd be willing to bet a significant number of pennies that a lot more of that 8 lbs is water than you think. Like, probably almost all of it.

Personally, I don't really like MFPs NEAT + Exercise method for people who are primarily weight training, since calorie burn during weight training is (for all practical purposes) impossible to measure accurately. Could the OP punch their numbers into a TDEE Calculator and do the TDEE-20% method? Sure. But the number he's…

Wouldn't really make much difference. I suppose if he's really tall he probably doesn't actually have 50 lbs to lose and should thus eat even more, but pretty much what jimmmer said.

You can't sufficiently recover from 3 cardio sessions and 3 truly heavy lifting sessions a week. You'll overtrain and burn out fairly quickly. You will see much better results if you take the time to recover properly. And by results, I'm not just talking about weight loss, I assume the OP would like to be strong too.

A 1RM for a beginner is unknowable. The simple act of finding your 1RM as a beginner will provide a sufficient training stress to trigger an adaptation that will increase your 1RM. Same would go for proxying a 3RM or 5RM and calculating a 1RM for that, building up to those will, in and of itself, increase your strength,…

5/3/1 is an excellent program for intermediate to advanced lifters, I would definitely recommend buying it at some point, just not yet.

1. Definitely 2. It's in the book, but yes 3. I'd even shoot for more like 2.5k, with 200-250g of protein. See where that gets you. If you're not losing after 2 weeks then drop 1-200 calories and try again. 4. It's in the book 5. Cardio will mess with your results. Ideally you'll do nothing, if you have to do something try…

For weight loss only, physiologically, not really. There's a small difference thermogenically in that it takes slightly more energy to metabolize a gram of protein than a gram of sugar, but not enough to make much of a difference overall. This of course assumes a person who metabolizes carbs normally, so not if you are…

Or that your TDEE calculation is accurate

We get a quarterly profit sharing bonus, and they move the fourth quarter bonus up a month so that it becomes a Christmas bonus. The amount varies, but it's typically between 16 and 25% of your pay for that quarter. Plus I get stock options. Fricking love my job... :)

Actually, this is something the Internets can help with. Post a video of your squat. If you're doing something egregiously wrong you will likely get some good advice here that you can try. If it still hurts, then it's time for a Dr or PT (although half of them are idiots too).

People can change. You cannot change another person. /thread

Just posted over at Starting Strength http://startingstrength.com/index.php/site/article/the_women_of_strength_at_ccsc#.Upy5MMRDtVY

If it was cold in the refrigerator, then everyone would say it is fine. If it is still cold on the counter, people freak out. Does anyone else logic? If it's still cold, then of course it's just fine. If it got up to room temperature, then definitely no, but it didn't. Seriously....

Fellow programmer (embedded systems) here. The 30 minute a day constraint is going to make it a bit difficult. Would you be able to do more like 60 minutes 3 days a week, rather than 30 minutes 6 days a week? Having a day of rest in-between sessions for recovery is ideal. You don't get big by lifting heavy weights, you get…

I dread.... Running out of pie.

1. Meh, maybe. Probably better off lifting heavy 2. Mostly this 3. Meh, probably not (assuming no underlying medical conditions) 4. Can't hurt, but not likely to help with fat loss

You can't. You can get some guesses based on averages of averages, but that's the best you can do outside a laboratory (and even in one there's a large margin of error). Try eating back half the exercise calories, go from there. Intervals are good, go ahead and mix those in if you want.

If you can't lift your arms, you overworked yourself. Going to failure, "burnout sets," it's all broscience that is not necessary to grow and get stronger.

Seriously, as a beginner, you need to drop the whole "upper body/lower body split" mentality. Do whole body, compound exercises. Squats, deadlifts, bench press, overhead press. Get on a program designed by someone who actually knows what they're doing, like Stronglifts 5x5 or Starting Strength. And eat your protein.

I will get through it by eating until all the food is gone. The problem solves itself.

I'll probably log, just for kicks. There are going to be so many red numbers...

1. Log your food. You're probably eating way more than 2000 calories (not that that's a bad thing at your size, necessarily), but more importantly it doesn't sound like you're getting much protein. At your weight I'd shoot for at least 200, if not 250 grams of protein a day. 2. Get on a solid strength training program.…