trelm249 Member

Tim and Todd, Glad you had a good time with the race. Any gain may be post race recovery water retention. No big deal. Kudos on the accomplishment.

While waiting on that gym access, alternate your sets of squats with sets of burpees.

HRM's are better for cardio than strength training at guaging calories burned. Just go with a conservative guestimate.

greek yogurt Josephs pitas are great for making sandwiches with a lower glycemic index than regular breads. Stuff with spinach and chicken (mix with salsa and quacomole to make a chicken salad). Almonds, oranges, Pure Protein protein bars are some of my go to snacks.

There are several groups on here focused on strength training, body building and so forth. Feel free to join them. In the meantime - Up your protein.. general rule of thumb is 1gram per 1 lb of desired lean body mass. Hand in hand with that is to eat enough. Track your food. Hit the gym and lift on a regular basis. Focus…

Seriously check out Tai-Chi.

Squats, Lunges, Deadlifts, Stiff Leg Deadlifts, Split Squats, Sumo Deadlifts all have the potential to wake you in the middle of the night with an @$$ cramp. Use weight that limits you to a 6 to 10 rep range per set for working sets.

Typically it is a weight that limits you to a 6 to 8 rep range for a working set. Depending on your program, working sets can range from 1 to 5 working sets. New Rules of Lifting for Women, Stronglifts, and Starting Strength are worth checking out to learn more.

That seems extreme. Have you talked to a GI specialist about this? Ideological discussions aside, you are an omnivore so meat should not be an issue unless there is a medical issue of some sort. Whole foods are typically the better way to go, with supplementation to be used to um... to supplement the shortfalls from not…

Yes. I do. For me, if I don't, I am tired and in a few days I just flat hurt. My joints hurt. I get irritable and basically become a *kitten* to be around. So clearly I need them for the recovery process. The exercise is awesome for my overall fitness. Blood sugar management, cholesterol management, cardio health, strength…

Is it possible? Yes for some people. The more obese you, the faster you will initially lose when you make the lifestyle change. I set for a 2 lbs a week loss at first and dropped 15 lbs in 4 weeks. As I got further along and lost more, it started slowing down. At 5'8" I have dropped from 336 to 239 in 21 months. I am…

I use as between meal snacks and post workout.

My first - Night Ranger My last - Lost Dogs (heck of a show also)

between 450 and 500 calories. typically I have a ham and spinach omelet with a bowl of oatmeal and coffee.

Slow and Study seems to be my theme. Over the long term that will work. LWW - 240 lbs. CWW - 239 lbs. Let's keep on rollin'

If you must do them on the same day, do cardio after weights. Resistance training uses glycogen (sugar stored in muscles) for it's energy source. If you do the cardio first, you will deplete your body of the glycogen first and not have it available for the resistance training. Cardio can switch over to other energy sources…

Basic newbie routine http://www.jefit.com/routines/workout-routine-database.php?id=12766

It is much easier if you actually get a substantive amount (>15g) of protein from each meal, rather than depending on a single meal to give you the bulk of your protein. You get substantial carbs from each your meals, why treat protein differently? Add omelets to your breakfast. Do a combo of 1 egg with a couple of whites…

Common strategies for combating this ailment. Increase protein intake - somewhere in the ball park of .75 grams to 1.5 grams per pound of desired lean body weight depending on how your body responds. Determining this takes time and monitoring. Eat enough. No super mongo caloric deficits ( > net 500) here please. This is…

Skinny Fat - (adj.) Description of a person who's weight falls into a healthy weight and/or BMI range for their height. At the same time they suffer from an unfavorable body composition that is consistent with a low lean mass to non-lean mass ratio, resulting in some one who is ostensibly healthy but soft and weak.

Checking in for the week. Keep up the good work guys. Even when you stumble, you get up and get back on track. LWW - 240 lbs. CWW - 240 lbs. I was hoping to drop below 240 but apparently not this week. It was still a good week. I need to be more mindful of sodium and do better at drinking more water.

Possibly. Nothing to freak over. Temporary in this context is 2 to 4 weeks. Temporary weight gain is 3 to 5 pounds. Other things can cause that as well. For example, if you change up your exercise routine to add something new that stresses the body differently, you will retain water as your muscles adjusts.

I have only been lifting for a year, but here are my thoughts and answers to some of the questions out there. Why do I separate serious cardio and serious lifting into separate days? I am just too trashed to have the energy for the other after having done 1. That being said, I do about 10 minutes of moderate cardio for a…

eat back your exercise calories. For example if your net caloric intake is set to 1200 calories then that is what you eat if you sit on your rump and play guild wars all day. If you go out and burn 350 calories jogging 2 miles, then that day you would consume 1550 calories. Minus the 350 you burned, you still net 1200.…

Checking in for the week. I was happy to keep the momentum moving. LWW 242 lbs CWW 240 lbs Eeking ever closer to that century mark.

Any time you add a new exercise routine and change your physical activity, you will retain water as the muscle adapts to the new stress. An initial 3 to 5 lbs weight gain is normal, everything else being more are less equal in that scenario. As others have said, it is temporary and your body will flush it after two to four…

What kind of vegetarian (vegan, lacto, lacto-ovo, etc.)?

your macro nutrient ratios are the % of calories that come from protein, carbohydrates, and fats. Click on goals and choose custom. You set the percentages and save. For example you could set your carbs to 40%, protein at 30%, and your fats at 30%. That is just an example, tweak to what you find works best for you over…

Great job. Way to persevere.

Track everything that you consume, even beverages. That way you see it and can tweak things as you need to. Exercise - Do it regularly. Use both of the tools in the tool box, meaning you need both cardio and resistance training. Cardio stimulates fat loss directly (including abominable fat) and improves cardiopulminary…