trelm249 Member

There are several strength training groups on the boards. Check them out.

My diary is public. Knock yourself out.

If you left the macronutrient ratios default for mfp, then it way lowballs protein. If you are eating around 1 gram of protein per pound of desired weight, then you are fine. The caveat on that of course is that you don't suffer some highly irregular medical reason monitored by a physician that would be exacerbated by the…

Visible abdominal definition is a function of body composition more than it is a result of a lower number on a scale. For muscle to be visible it must actually be present. Make a greater percentage of your calories come from protein. For you that should be around 110 grams per day. You say you are exercising 5 or 6 days a…

optimum exercise = {challenging activity for current fitness level/(adequate recovery time + scheduled obligations)}/caloric intake

I plan my workout ahead of time and not focus on the # of calories. On lift days I have the particular lifts scheduled for that day and I get in and do them. If I feel like I still have a quality set left in me for a particular lift, then I add it. On cardio days I plan a particular distance and try to get it done within a…

It was a light day by design. A bucket of balls at the driving range.

This.

First off, your health and fitness is not a sprint. Don't worry about the scale showing a lower number, taking longer this time than a previous time. The primary concept to get the head wrapped around is to get fit in a sustainable way. If you are exercising this time and consuming more calories to replenish the added…

I too will affirm this. Many increase their protein intake while in caloric deficit to help retain muscle tissue while losing weight. Doing so goes hand in hand with some form of resistance style training.

Checking back in after getting into the groove this week. LWW 244lbs CWW 242 lbs I also figured out I am 5'8" not 5'7". @BigAug, glad to have you back. I know you are dealing with a lot. You have it in you to stay focused and reach your goals.

Some thoughts on your daily food. Breakfast - an egg, plus a white with a cup of raw spinach wilted with that ham you had would have made a nice omelet to go with your oatmeal. Plus it would have added some vitamins and iron. Lunch - half a sweet potato would have gone well with the chicken and jacked up your vitamin and…

Go heavy. Use dumbbells for most lifts, you won't need a spotter. You can deadlift without a spotter. To start with pick non consecutive days for lifting. 3 would be plenty for starting. No intense cardio (>15 minutes) on those days, that way you aren't too tired for meaningful lifting and are less likely to injure…

Jonagold. I am surprised they have not been mentioned yet.

Check for this week LWW - 244 CWW - 244 Those numbers do cause some frustration. That being said, some other numbers I am happy about are improvements in some lifts. My last set of deadlifts friday was for 5 reps at 285 lbs. That beat my previous best by 10 lbs for reps. The back was trashed after that in a good way. I…

LWW - 246 CWW - 244 Measurements are dropping and bf % is down to 28.72 from 29.47 %. In the last month I have gained 1.5. lbs of muscle. I will take those results every month. Maybe not fast, but is the right direction.

LWW - 244 lbs CWW - 246 lbs Not quite sure what to attribute the gain to. I will need to monitor things more closely. Hope you guys had a great week. Let's keep moving this forward.

Power Cleans. They give a fantastic burn. I am trashed after 4 sets. That is why they are first in the lifting routine.

Start with inverted rows. http://nerdfitness.com/blog/2009/11/06/inverted-row-are-you-missing-out-on-this-great-exercise/

I am still here Tim. Family came in for the holiday and disrupted the routine. I will catch it at my regular check in later this week.

I was going to recommend Chuck Taylor's, but I guess you figured it out.

Way to fight your way back.

Don't worry about the scale. If your body comp is improving that is a good thing. You probably need to up the calories some.

Places to start - check out Stronglifts or "New Rules of Lifting for Women". There are quite a few female lifters on the boards.

lww - 245 cww - 244 Had some great workouts and feeling strong. Keep after it everybody.

Congrats on the progress. It is always nice to see that. Get someone to watch you do them and coach you through it when you transition to full deads.

Try 6 weeks keeping within 100 calories of the recommendation on either side. Meticulously document everything that goes in the mouth. Foods, beverages, snacks, whatever. Document your deliberate exercise and only count that. Eat back the exercise calories for now. Drink plenty of water. That would mean actual water. Track…

LWW - 245lbs. CWW - 245lbs. Between bad weather and being on call this past week I did an unscheduled "deload" week from the lifting. I am sure the joints benefited from the additional recover, but it sure felt good to lift yesterday. Hoping for a more stable week this next week and more progress.

If you are struggling to get enough protein, then whey is a great option to supplement your regular food intake. I regularly add a scoop to my mid morning coffee and drink a whey shake after my workout.

LWW - 247 CWW 245 loss of 2 lbs. Patience and Perseverance are paying off. The weight came off much easier 90 pounds ago.