Noor13 Member

Short term: increase protein and fibre Take creatine daily Increase Neat Long term: train to nail those pull ups Take pictures regularly Increase weight on my OHP

Female 36 years Hight: 5'7" Weight 160 Maintaining at 2600-2700 with lifting heavy 3-4 times a week and no or very little cardio If I do more cardio I am maintaining at around 2800-2900

I too think your cals are set out too low for a guy. I am female maintaining at 2700 and losing at 2400 and I am not doing crazy exercise stuff for hours, just some lifting. Focus on protein and get enough fibre (at least 30 gram) as well as enough water. Have you calculated your TDEE?

For me it was not possible to eat intuitively after my reset. But my problem was the opposite-I would under -eat. But try to leave the forced snacks out and see what happens. Maybe with the before bed snack you can even it out and still stay on cut

I think it is useful to have both, but if I had to chose, I would def. go with an Olympic barbell. Compound moves are done with a barbell and squats, deads, bench presses, rows and Oh presses is all you really need. In addition yo can do push-ups, dips and pull ups and you are good to go.

No clue about the measurements at the moment as I am 9 months pregnant But I usually wear a UK size 10 I am 5'7" and my pre pregnancy weight was 165lbs

Sounds like you are on the right track. I too have a past with ED and I can only agree, feeding your body does make a huge difference. Since I did my reset over a year ago I have not binged once! Keep up the great work.

Hi and welcome back! I think I don't quite understand what you mean with half a reset? I would strongly recommend to do a reset for 12 weeks time. Some people even need longer, depending on their history. If you don't want to workout during that time, then don't. EM2WL can also work without exercise, but exercise does have…

I would still try to slowly introduce them again after some time, to see if he problem really is gluten. Happy to hear you are feeling better. You can try if you toerste spelt better than wheat, that's often the case with peopke who are sensitive to gluten.

I do like Hiit for my non lifting days. If you like it- give it a shot

If you are regularly netting below your BMR, you have underestimated your TDEE, yes. If you are not quite sure if you are falling into the next category of your activity level, just chose a number in between as your TDEE. We always tend to underestimate our activities, and you seem to be very active, from what I read. Try…

The EM2Wl recommendation is 40% carbs, 30%protein and 30% fat. But that is not written in stone. It also depends on your activity levels and what kind of exercises you do. I have my carbs set a bit higher, as I have more power for my lifting sessions if I have eaten enough carbs. You need to tweak it to your needs. Try to…

^^^this^^^

I am loving it! Way to preach it.

Higher bone density is awesome :) Reduced risk of osteoporosis. Also congratulations on packing on some muscle and shedding the fat-way to go :)

I agree, you can of course go low carb, but especially if you are lifting as well, your body would benefit from healthy carbs. But it's entirely up to you. As long as you eat enough, you should be ok ;)

Take a deep breath-things will be alright. I remember that feeling all too well, and I know how scary it can be. Yes, you might be gaining back the weight, but you have to have the bigger picture in mind. Giving your body enough food and nutrients are vital for a long term success. Eventually you will look back and smile…

I think you are doing absolutely great. With Lucia you have the best mentor you can get-she know her stuff and she is a sweat heart. I have not seen many people who stuck it out that long despite the gains you had. Hopefully the cut will work out well for you too Just keep nourishing your body and lift heavy if you can.…

If you really want to tone and gain muscle you need to lift heavier weights. 8 lbs Kettlebell is rather light and if you always use the same weight and never increase, your muscles are not challenged any more. This is more of metabolic training than really weight lifting. Why not look into a good lifting routine like…

Yes, he is brilliant!

hight:: 5'7" weight: 160 (pre-pregnancy weight-currently almost 9 months pregnant wieghing 178lbs) size 6 sometimes 8, shirts are M

Hi and welcome! There are a few questions that I need to ask you first. Have you been dieting on low calories for a longer time? I do assume, as you seem to be surprised that you could list at 1600, which is only your BMR. I honestly do think though, that your TDEE is higher, as you don't seem to be lightly active. Running…

Speak to your doctor first! I used to lift heavy before I fell pregnant and did HIIT for cardio I am currently almost 35 weeks and I am still lifting heavy 3-4 times a week, but always listen to my body and I have my doctors ok. I sometimes do some low impact HIIT or some kettlebell workouts for cardio, but my main focus…

I use the oly bar for all Cathe workouts without any problems I have the 6 foot oly bar. It weighs 35lbs, so you should be able to do the exercises

True that!

There are no big words of wisdom. This part of the journey is rough, but you are doing such a great job. I think it is fantastic, that you are adding on another 8 weeks at your higher TDEE. Just keep going and focus on the time that will come after the reset. Don't give up and just hang in there. We are here to support you…

If you want to get a barbell and you are seriously interested in lifting I would recommend to buy an olympic barbell with 200 or 300 lbs of weights. If you just buy a regular one, chances are that you need to buy a new one soon as you will probably outgrow it sooner or later. The olympic bar will hold whatever weights you…

6 weeks might not be long enough to see any changes. Not everyone has the same results Did you take progress pictures? Sometimes we just think there are no changes and sometimes the changes are just covered and can not be seen immediately. Just keep lifting as heavy as you can and you will see results eventually

But for lifting purposes even HRM are not good. The only thing that will give you a somewhat accurate reading for lifting is a BMF. Neither the FitBit nor the HRM are designed to give you good readings for lifting.

Great for sticking it out that long and on planning to go even longer. Sorry, you had to go through a rough spell though. Glad to hear you can go food shopping now:) I wished more people would say they are happy with what they gained during reset. It will go away eventually and it is nothing compared to what you will get…