Replies
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Has your fiance talked to his doctor? A lot of times, they might not be helpful, but then again, they might have some good ideas. I would say that, since the muscles in your fiance's legs are likely very undeveloped, he should probably weigh a bit less than whatever puts him at the center of his height's BMI healthy range.…
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First, are you using a scale to weigh your food portions? I think the first step would be to make sure you're eating what you think you are. Based on your description, you sound lightly active to me. But I don't think you should get too hung up on figuring this out, since you often need to alter your calories based on your…
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If you feel hungry, you can try: 1) Eating more protein- helps you to fill up faster. 2) Eating more "voluminous," calorie-sparse foods like watery veggies (lettuce, raw broccoli, etc.) 3) Eating more fiber. 4) Eat sufficient fat. Many diet foods are low fat, but eating some fat with your diet allows you to feel satiated…
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136 lbs at 5'7 is not fat. But hearing from random people off of the internet that you're not fat is probably not going to convince you. Talk to a doctor that specializes in things that go on "in your head"- a therapist. Body dysmorphic disorder is a a real thing, and if your doctor brushes it off, you should find another…
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These calculations are just estimates. You calorie counts are also estimates (which you may need to improve upon by using a food scale) You may need to adjust your goals based on your real life results. If you're not losing weight or inches over a decent period of time, it's usually because you're eating too much. Sounds…
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I got "Nature's Bounty" Fish Oil (1000 mg) from Meijer. Besides fish oil, it only has vegetable glycerin (I think this is to help preserve it) and gelatin (for the pill coating). If you're picking them up from a store in person, you can easily review the ingredients list.
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All you need to know about supplements: http://www.bodyrecomposition.com/muscle-gain/supplements-part-1.html http://www.bodyrecomposition.com/muscle-gain/supplements-part-2.html Usually those fat burners are stimulants- they give you more energy and suppress your appetite. I would try caffeine (love my coffee) before…
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Just to add what I wrote about being a bit more strict about your diet: you should be able to splurge occasionally and still meet your goals. But I would say that you definitely should be strict about the logging. Not that you need to avoid pizza/cake/FoodX forever. But you should have a handle on what your weekly calories…
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In the year and a half since you've started dieting seriously, have you taken a break? Sometimes stressing your body with long-term dieting (especially as you do not have much fat to lose) can cause it to hold on to weight. I think taking a couple weeks + off from the cardio, eat at maintenance, and relax. After a break,…
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Whoever told you this has no idea what they're talking about. Your body doesn't magically stop absorbing calories when you work out right after. The main reasons people consume certain supplements near a workout is for energy and for some possible partitioning benefits for those trying to build muscle (i.e., having protein…
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Those RDI recommendations are based on outdated research and are not optimal for those on diets. More recent research suggests that we should have a higher intake of protein, especially when dieting, since 1) it spares loss of muscle and 2) it has a strong satiating effect (moreso than carbs or fat, although consuming…
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You're right about MFP setting the protein too low. I'm set to 1500 calories: 40% Carbs, 35% Protein, 25% Fat. But rather than percentages, it's probably a better bet to look at total grams. So I came to my settings not by percentages, but by working out this way: 1) Set your calorie goals from your TDEE. Since I am 10 lbs…
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Guess what those weight loss surgeries do? They cause you to lose weight by forcing you to *eat less.* They are not magic. You will still have to get your diet under control. I really can not believe that someone your size would gain weight on 1200 calories a day. If so, then congratulations for having a body that can not…
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Sounds like a fine plan for maintaining LBM. Good luck!
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Best way to burn fat is by eating less. Your diet is going to matter a heck of a lot more than any exercise. Make sure you are counting calories correctly (use a food scale), eating enough protein (1-1.5 grams per lb of LBM), and are losing at a slower pace. Generally slower weight loss allows you to lose a higher…
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How long have you been at your current weight? If it's not very long, it might be better for your body and mind to just try maintaining for a while, even your weight is a bit higher than you like. You could try doing some weight training during this time to build back strength you may have lost during your anorexic period.…
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When you get closer to your goal, weight loss does (as it should) slow down. Whether or not your body has decided it's lost enough generally depends on what your current body fat is, but I'm going to guess that you still can lose more. Right now, the water may be masking some weight loss. As for the pill, the weight gain…
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How tall are you and what's your current weight? How long have you been dieting and do you ever take breaks? Is the 1,300-1,500 calories your "net" calories or total? Do you use a food scale? Do you eat out often? Do you log every single thing you eat? Do you do weight training (I hope you do considering you work with a…
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I'm currently living in MI. My sister lived with her ex-bf in Guam for years so I've hear all about the food culture. I think portion control is going to be your friend. Start getting comfortable with what smaller portions are now (use a food scale for everything). BBQ and rice are not too bad, but if you eat very large…
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Overall good info. However, I am curious as to what support Alan Aragon and others have for the statement that you can get similar health benefits from weight training as you can from cardio? I've tried googling this, but all I've found is this claim being made with no scientific support, and it seems to be used more often…
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I think the stronglifts program is fine for maintaining LBM during your training, as long as you are challenging yourself (adding weight weight when it becomes easy). As a runner, you might want to add some more exercises that focus on strengthening the core, though. Plank & plank variations are my favorite (others like…
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Here's some tips that might help (they help me): 1) Don't freak out over water weight. You'd have to eat ~3,500 over your maintenance calories to gain 1 lb of fat (assuming all new weight is fat, no muscle or lbm). You might've gone a little overboard, but you probably did not overdo it that much. ETA: I see that this gain…
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You sound very stressed and your body is likely to be very stressed (eating very little calories for 2 years +?). Stress causes your hormones to be out of balance and your body to hold on to weight. I'd suggest that you take a full diet break, for more than just a couple weeks. Try 1-2 months. It doesn't look like you have…
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Eat more protein, fiber, and vegetables w/ a good percentage of water. Protein: meat, soy, sugar-free dairy, etc. Fiber: whole grain products, broccoli, apple peel, etc. "Watery veggies": broccoli, raw spinach, lettuce, etc.
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You probably don't lose when you "eat back exercise calories" because those estimated numbers are inaccurate. Try eating no more than 3/4 of those calories and see how it goes. Finding the right balance between activity and calories can be tricky. All the numbers and formulas are just estimates, so you will need to find…
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Most likely reason is that you are not properly fueling your body. Another reason could be that you didn't get enough sleep.
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Oh, and as for recipes: I would recommend that you try cooking tempeh, if you don't already. I almost prefer it over the other soy product, tofu-- more protein, more flavor, easier digestion. The trick is to steam (10-15 min) or boil (5 min) it for a little while before other preparation (stir-friy, etc), after slicing…
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Taking some protein powder daily is an easy way to increase protein intake. You should also include a good protein source in each meal. Good vegetarian sources include seitan, tempeh, tofu, yoghurt, eggs, other dairy, and veggie meat replacements. Have you ever tried out Quorn products (they make burgers, "chicken," etc)?…
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I'm 5'6" and my goal weight is ~135. I'm about 10 lbs away from this, so we'll see how it goes. My lowest weight was 127 (I have a small-medium bone structure), but I had very little muscle. I'd be more happy about getting back down to a size 4 than reaching any specific weight. I'd also like to get down to 22% body fat…
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Here's an article on this subject that explained things very clearly: http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html I think "how much cardio is too much" depends on the person. Going from 0 exercise to 2+ hours per day will likely stress your body, making it…
