ExRelaySprinter Member

Starting a progressive weightlifting program should help. These are two good ones: http://stronglifts.com/5x5/#How_much_weight_should_I_start_with https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout I've only been weightlifting for just over 1 month and seen some small results…

Yes, i have a cheat meal every weekend. I think i go over by about 800-1000 cals, especially if i go out to a Restaurant and alcohol's involved. ;) I just watch what i eat for the next few days and ensure to do some exercise for at least 4/5 days throughout the week. I'm maintaining, so it isn't too disasterous if i have a…

100-130g. Depends really, but definitely over 100g a day.

Chicken, Tuna, Salmon, Steak, Minced (ground) Beef, Bacon Medallions, some Lamb. For quick Protein, i eat a couple of Roast Beef slices straight out the packet (the ones that are normally 4 in a pack). I don't do Protein Shakes or Protein Bars either.

13.5% is very low body fat for a woman! :#

Hi Samm, congrats on reaching your goal! I used this calulator to get my TDEE. http://www.sailrabbit.com/bmr/ It uses a few different formula's, then gives you the average. If you know your body fat percentage, it will use all 6 formula's (instead of just 3) then gives you the average. My calculation wasn't exact,.... but…

What have you been doing exercise-wise? As we all know, you can eat more if you do more exercise. I'm maintaining on around 1900/2000 cals a day, due to the fact i workout 5-6 days a week.

I'm 5ft 4" a UK size 8-10 (US 4-6) and 128lbs. I'm at a good weight for my height and frame, so just looking to gain more Muscle now.

I love Shaun T! But never heard of this workout before. I used to do Hip Hop Abs a lot, but focusing on Running and Weights now. It looks fun though.

Then just do something else on your rest day/s. Go to the movies, have lunch with a friend. Exercise isn't the be all and end all. I welcome my rest days! :)

That sounds fun. I'll check that one out.

I am more impressed with your run, to be honest. Running 5 miles without stopping is no joke, plus doing it at 4.30am.....well, both of you are to be commended for that alone! ;) I've just started running longish distances myself and hope to acheive my first 5k within a couple of months (if all goes well).

I do both Cardio and weightlifting now, but i was a bit scared to do lifting before. Not because i thought i'd get massive muscles or anything, i was just scared of injuring myself. The funny thing is, i've had more ailments now that i've taken up running - than i have lifting heavy weights.

I second this. I just don't get why people weigh themselves daily. Now THAT would turn me crazy. Lol

Same here. Normal Crisps (Potato Chips) just taste better. These replacements never seem to taste right imo.

Yep, this is true^^. But me personally, i couldn't overeat on "healthy" food. Where's the fun in that? Lol Now Fast Food, Doughnuts, ice cream, chocolate, candy i could eat all day long! (I don't anymore, but it would be so easy for me). Meat, Veg and Potatoes doesn't have the same appeal somehow. ;)

My Sis' Birthday on Saturday so going to an Indian Restaurant. Will have Lamb Tikka Starter (off the bone spicy Lamb BBQ'd) w/Poppadums (flat crisp breads), Chicken Jalfrezi (spicy chicken curry), Boiled Rice, Aloo Gobi (potato & cauliflower spicy dish) and a few glasses of Prosecco. Can't wait! :)

It's a valid question actually. When i put on weight, it was down to eating takeaways 3 or 4 times a week and sweet treats like doughnuts, chocolate & cakes....plus i ate my regular Meals as well on top of that. Oh yeah, and alcohol. ;) As we all know, it's very easy to eat say 1000 cals worth of Mcdonalds in one sitting.…

When i know i'm going to have a big Meal out, i just eat lighter that day and do some extra exercise. Then i can enjoy the Pizza or whatever without having to worry too much.

Seems like good advice^^. Just started lifting also, so appreciate the info.

It doesn't really matter with me, as i normally just wrap a sweatshirt around my waist anyway. Old Skool stylee. B)

I'm from South London B) , England.

Yes, you can start to lift weights or i think you can also do a Body Recomp using body weight exercises too. I've just started lifting, so i'm no expert. More advanced people will chime in with more info i'm guessing. But yes, basically do some kind of resistance training, eat at maintenance or TDEE (which you can…

Didn't think of that,.....but i think they're even.

On my first run i did go quite fast at times (i was a Sprinter in my younger days, so i guess it was just habit ;) ), but the 2nd time i slowed down the pace. I'll do as @pzarnosky suggested, as it could be just down to DOMS - so i'll give it another week and see what happens. In the meantime, i'll watch a few youtube vids…

Was just about to say this^^. I'm also 5ft 4 and decided to stay at 128lbs (58kg) and do a Body recomp. Losing more weight would just mean ending up looking very scrawny. Not the look i'm after. Lol If all you want is to look slimmer and "toned" (have more muscle tone), then maybe this is what you need to do:…

Yes, it could well be my running shoes. (Just presumed my Nike Shox would be OK, as i Powerwalked in them for months without any problems). Will definitely look into this!

I must admit, the 1st time i didn't :# ....but the 2nd time i did remember to do them.

53kg is very light. How tall are you?

Me neither! The only time i've eaten just once in a day is when i've been very hungover! Lol I'm an eat 5 TIMES A DAY person. :)