spigenerb

looks good to me. The only suggestion I have is that if they are regular crackers then switch to wheat thins or some type of whole grain based crackers. White crackers are basically sugar.

I watch my diet everyday. If I am trying to lose I allow myself 2 cheat meals a week. If I am trying to gain then I dont worry about cheating because eating 3400+ cals a day is hard enough if you do it right. My cheating on the bulk is to allow myself to skip a meal.

Totally agree. Eating real food is way better than any supplements. I see people trying to get fit and spending tons of money on supplements that really maybe only help 1% if they are even effective at all. The only supplement I take is a protein shake post workout because it gets the protein to your muscles quicker than…

Looking back at the pic of the girl in the blue dress. She is curvy, not fat, very attractive figure and appears to be at a healthy weight., and if you are happy at the weight you are at then stay there. You look great! Agree with the post above, when its only one curve then its fat. But its all subjective. My brother like…

With strength training Heart Rate is not as important as the amount your are lifting in relation to you 1 rep maximum. 148 calories is only an estimate. If a body builder were to lift a kettle ball weighing 50 lbs he wouldn't burn near as many calories as a person who is just a regular gym goer. If you want to build muscle…

If your knees and hips can take it I say go for it. I run with my brother occasionally and he is 235 and runs all the time. He has no problems and has been running at that weight for years. And as you lose weight the stress on your body will be reduced not to mention the cardiovascular benefits.

You got it! I would go so far as to say that most people don't eat enough. I've designed meal plans for people and they are amazed at how much they eat on them but they start losing weight.

BMI is a joke. Mine is 28.7 and I am under 10% bf. Its only meant to be an indicator and take no consideration of muscle mass. At best its a gross generalization.

It does make a difference. If you are trying to gain muscle and don't eat enough protein you won't gain muscle. If its all processed sugars it can slow down your weight loss. I will say this though, if you are above 15% (for guys) or 25% (for women) body fat then you can make progress just by counting. But I don't know…

I love this. We even got rid of cable too. Best thing we ever did! It was my wifes idea- she is pretty smart that way.

Why not just enjoy the cruise. We have a "no diet" policy at our house for vacations. 1 week out of 52 won't hurt at all. Even if you put on 5lbs it would be mostly water from the sugars and sodium. You'll be back down where you started in a week or two after you get back. When my wife goes on them she usually diets very…

I run with my kids. Help train them for track and build customized plans for them for each of their sports. I don't ever force them to do the training plans though. And when running I use the smile factor. When they are no longer having fun we are finished. But I HATE running so my 13 year old daughter usually runs me into…

Heavy lifting usually means the maximum weight you can do in the 10-12 rep range for 4-5 sets using compound lifts. 6-8 reps is more for power and lower than that is a power lifting routine. Volume training emphasizes heavy lifting doing up to 10 sets per body part. If you do this then you need to pick 2-3 lifts you like…

I wouldn't do dead lifts, its a lot of strain on the hips even though you may not feel it. Have you tried running in the pool. Its very low impact and I had it suggested to me once when I was injured (this was back when I was a runner- I feel about running like you do about swimming). Congrats on the pullup. Your already…

Dip it in lemon juice, sprinkle youre favorite seasoning on it I like "kickin chicken" or 'tony chacharies". I put a little oil in the pan and bake them at 400 for about 15 minutes. Its so easy you can cook 5-6 lbs all at once. You just need more than one pan. Put in the refrigerator and you have about 3 days worth of food…

As long as its at the same time of day and you are wearing the same type of clothes you will be able to chart your weight accurately. I prefer morning because it takes the food I have eaten all day out of the equation.

My apologies if I offended. That was not my intent. I am actually on other boards where we openly post out meal plans and such and then allow others to offer advice. I will try to be more tactful in the future.

Like said above. Cook, freeze, thaw repeat. I cook 3-4 days worth (around 25 meals) at a time. I would do more but my wife won't let me use anymore freezer/ refrigerator space. An example is right now I am sitting on my last full day of food before i have to cook again. There are 4 tilapia fillets, half a baked potato, 8oz…

Here is what I see, Tuesday- Breakfast- No protein, all carbs. It gave you an insulin spike and caused your body to store more calories from you next meal. Lunch - Spaghetti- It may have some protein in it but I would consider this a carb. Afternoon snack - Same issue as breakfast Dinner - You combined a high fat food like…

When you first start exercising there is a golden window where you can actually lose fat and gain muscle at the same time. Don't look at the scale as much as the measurements. I looked at your diary and there isn't much there. When I am trying to lose fat I actually avoid anything like meal replacement bars or shakes. And…

My wife is great! She puts up with me and listens to me complain when I am not eating enough during bulking and listens to me complain when I am starving from cutting. This year she started going to the gym with me and it has become our thing to do together. I've never really enjoyed going with someone when I had workout…

We have 3 kids. My wife and I still go to the gym together. She goes 5 times a week and I workout 7-8 times, becuase I run with my two oldest a few times a week. One is in track and the other cross country. There are no excuses with having kids. As the adult you are the one responsible for buying the food. Just don't buy…

I log my weight everyday at the gym. In the morning at the same time wearing the same type of clothes.

As most stated above, squats, lunges, dead lifts. Compound exercises recruit more muscle groups burning more calories which can also lead to the production of testosterone. No it won't be even remotely close enough to masculinize you but it will help in reducing fat stores. Just as men need estrogen women need…

There are a couple of things you can do. 1. Take the week off from your training and allow your body to heal. 2. Ice your ankle. For 20 minutes at a time.3-4 times a day. 3. The shoes you exercise in could be worn out. Many times people think because they are still ok looking on the outside that the shoe is good. But the…

I personally eat right before I go to bed every night. I don't think it matters at all unless you are already over what you need for the day. My final meal is usually about 300-400 calories. Its the same if I am dieting for summer or trying to gain weight.

I like them hard boiled or in an omelet with mushrooms, onions Tabasco, or hot sauce. I eat 7-8 every morning. Did I mention I love eggs.