azalais7 Member

Okay, so the isolate might work for folks who have lactose intolerance, since there's no lactose in it, whereas some whey concentrates may have lactose. I wouldn't try it if you're actually allergic to dairy.

Not to hijack the thread, but how often should one take a rest week?

Do you need to have a full set of weights at home to do this, or is it something you could translate into doing at the gym? I really don't have space for anything at home beyond a few dumbbells. Would this be a good program to follow NROL4W?

When it comes to coffee, I'm one of those "screw it, I'm having some sugar" people. I've never met an artificial sweetener that didn't make me gag. Even stevia has a sort of chemical tang to me. I've tried using maple syrup, which is fine, but it's the same amount of fructose in the end, so... Coconut sugar is good but…

I think I remember reading somewhere that people who have issues with dairy do better on a whey isolate powder than a whey concentration. Anybody know if that's correct?

I will, thanks. I've been much more sore after a workout in the past, and there's no way I would have lifted again in that case. This was a a few degrees less than that, and I wasn't sure if I was healed enough. What I did was an alternate, though still full-body, routine that I had done the session previously, and did NOT…

^^This. Sometimes people need to adjust slowly. I'm at 2000 for my TDEE cut, and I usually average out like this: Breakfast (usually 2 eggs and coffee with sugar and cream): ~270 AM snack (apple slices with almond butter): 255 Lunch (varies a lot, often leftovers from last night): 500-600 PM snack (protein shake with…

Really? Did you click the button for "female"? And how did you categorize your lifting? I put it in as "moderate" and figure I average 30 min/day (with cardio on most other days).

That means that given your stats and activity level, that's how many calories it takes for you to maintain your current weight.

Calculate your Total Daily Energy Expenditure here: http://www.health-calc.com/diet/energy-expenditure-advanced?tmpl=component&print=1&page= This will tell you how many calories you should be eating to maintain.

That was my fear. However, a male friend who's been training for some time suggested trying a few warm-up sets to see if things loosened up--if not, I could just get in some light cardio. As it turned out, things felt pretty good, so I went ahead and completed the routine. Interestingly, even though I was sore when I…

I'm mostly Primal (I guess I fit into their 80/20 concept), but IF isn't for me, as I tend toward hypoglycemia. I get what they say about ketosis and glycogen response and all that, but not for this body!

Sometimes people need to add in calories slowly, maybe going up 100-200 each week until you reach your cut. I don't know of any easy fix for wrapping your brain around the idea, but this can help your body adjust. Make sure you read the support threads in this group! Even if you're not doing the reset, there's some…

I was still really sore today from last time, and wasn't sure if I should maybe take an extra day off, but in the end I decided to push through and do the second round of Stage 1A: Leg press: warm-up set followed by 2 sets/15 reps @ 90lbs. Alternate sets: Incline push-ups (60-degree angle, more or less): 2 sets/15 reps.…

Thanks, drmryder. In the end, I decided to push through with an alternate full-body routine and see how I felt. It was great! Not only was I able to complete the whole routine, several of the exercises were noticeably easier than they were when I did the same ones last week.

^^All this. If you use the military body fat calculator, don't panic--it tends to overestimate by quite a bit. However, it will also give you that basic measurement, even if the number on its own is mostly useless. There was a great article about body fat percentage just the other day here:…

Oh, awesome! Do you make this with an unsweetened whey protein? I haven't seen much out there that doesn't have something (sucralose/stevia/whatever) in it. I can do stevia if I have to, but I generally don't like such things--I'd rather use just a bit of honey.

Another thing to consider as far as cost is that improvements in your overall health will lead to lower long-term health costs as well! That doesn't necessarily make it easier to deal with replacing that roof today, but it might help to think about it more with an eye to the future. I'm at the point where I'm going to…

I can attest to this. I went up a couple pounds and plateaued there for the first two weeks of strength training. Then (probably partly because I took a week off while hiking in the mountains) I was suddenly down three, even after resuming strength training.

On the other hand, there's a guy in my neighborhood who is quite heavy, and I see him jogging frequently when I'm on my way to work. He inspires me! Here's someone who has decided to make good decisions and value his life and health. It makes me want to hop out of the car and join him.

[Copied from previous thread] I actually just started lifting about two weeks ago, though I was away for four days and haven't established a regular schedule yet. I'm doing New Rules of Lifting for Women with modifications (ROM issues mean I can't do any squat-like exercises, so I have to sub in machines for that). My…

I'm in, too! (Couldn't find the group listed, though...) I actually just started lifting about two weeks ago, though I was away for four days and haven't established a regular schedule yet. I'm doing New Rules of Lifting for Women with modifications (ROM issues mean I can't do any squat-like exercises, so I have to sub in…

What I'm trying is taking the average calorie burn of my daily non-weight workouts (which right now consist of walking for 45 min. or so) and subtracting that from my TDEE cut of 2000 and setting that as my MFP goal. I figure that way I can keep track of my calories burned and be in a better position to notice if my burn…

I am! I'm Daetris there.

Moss11, I'm in the beginning stages like you and yesterday I was absolutely dead after my workout--came home and ate lunch, then lay down to attempt a nap for a bit but couldn't actually sleep (too revved up from the exercise, I think). Not too sore yet today, but I know from past experience the worst will probably hit…

I think one of the guidelines of EMTWL is to use your head and be reasonable. That's pretty much what everyone has been saying. There is no prescribed plan that you seem to be searching for.

If you don't mind, post your stats (weight, height, age, activity level you're using) and we can double-check for you. Moss11 is right, one way or another you calculated wrong (I'm guessing the first time). I did that myself--didn't realize that the entry fields for height weren't feet in one and inches in the other, and…

Yes, stay on your TDEE cut until you're down 5 lbs., then go back to scooby and recalculate to get your new TDEE cut. Do that every 5 lbs. lost. From your numbers here, 1816 is NOT maintenance--that's your BMR, what your body would need to maintain your current weight if you were in a coma and not moving at all. If you…

Moss11, from what I've read elsewhere on the group board, yes, this is correct. I did totally goof up my stats, though--I wasn't paying attention when I entered my height on the scooby calculator and entered 5 in the centimeters field and 6 in the inches --d'oh!:tongue: So mine should really be: BMR = 1515 TDEE = 2348…

As you can tell from the range of responses, it's hard to predict what will happen. Much of it depends on genes. But one thing you might be able to control is the *speed* at which you lose. If you go more slowly, your skin has a chance to adapt, which will prevent some of the sag that may occur if you do lose much up top.…