psuLemon MFP Moderator

Some of my favs

In typical fashion for me, I went all out on vacation, lol. Drinks and ice cream/custard every night. Was 167 when I left, came back to 174. But I had fun, so I call it a success. Back to hard core dieting. Dropped 2 lbs this morning. Hoping to get back down in the 160s by next week. ETA: You all look amazing. Keep up the…

Blackened Salmon, taco bowl, Keto milkshake

Well they got to come up with something for content. My personal favorites are his discussion on protein. He always advises against whey/casein since some people have digestive issues and instead promotes pea protein. Do you know what he sells? That's right pea protein, lol.

Red meat will have the most iron. Turkey, chicken and shellfish are also good sources that are paleo. Outside of that dark leafy greens, pumpkin seeds, and broccoli are good plant based sources that are paleo. Honestly, if you are having medical issues, i wouldn't be putting more restrictions on yourself. Taking care of…

While Thomas Delauer has some good content, there is a bunch of click bait. There is no specific way to break a fast outside of consuming calories.

The largest impacts will be weight loss and exercise. I would also recommend eating whole foods and limiting ultra processed foods.

You are in a good position. Good luck.

Good luck. I would try to reflect on why you fail in the past so you don't do it again. Typically small changes over time have the highest success rates.

I haven't read, and would never read The Obesity Code. I have read too many of Dr. Fungs post on his forum to know better. Insulin Theory has repeatedly been disproven to include metabolic ward studies, RCT, and etc... Most of the associated benefits of fasting have also been shown to be a result of weight loss. Having…

To add, as a male, i tend to store 2-3 lbs consistently from exercise. Women tend to have 2-5 lbs IME. And then throw in hormones and it can add a few more.

Blackberries, raspberries and avocado/guacamole tend to be my primary sources of fiber. And then a little from peppers, onions, tomatoes and occasionally low carb tortillas

I would cardio that won't interfere with recovery or impair leg days. I generally play tennis or even a light cycle.

GBC is a 3-4X a week program, that cycles 2 workouts. It goes ABA, BAB. If you can, just keep going every other day if possible. It's largely based on essentric or concentric overload thru Time Under Tension (metabolic stress essentially). I haven't run this program continuously but did try it. It was unique and is…

Another question to consider is how many carbs are you eating? Carbs store water which store electrolytes (sodium is one of those). The more carbs you consume, the more water you will retain. There is also a consideration of magnesium and potassium as they balance effects of sodium (something ultra processed foods have…

You can look into some body weight programs. There is AthleanX Zero program, You are your own gym, or Convict Conditioning. They are great starts until you can get into the gym.

If you are bulking than you will likely get a bigger belly. Also, even people with low body fat will have rolls when they sit. That isn't a good way to judge.

I ran Beachbody programs for years but if i had to do it again, I would probably run AthleanX Zero program to start and then move to AX-1 if you have some equipment.

PEScience and Quest Nutrition have some good flavors. On another note as it relates to dieting. I rather enjoy trying different diet styles as a means to keep me interested and to help me find new ways of cooking. I generally find the switch as a refreshing way to continuing my healthy journey even if its not something i…

With the exception of this week, I largely have a gluten free diet just because when i do Keto, a lot of foods are gluten free. You can feel free to look at my diet. And i will be back on it starting Monday. You can look up Paleo recipes as well because many, if not most, are gluten free. If you join the low carb group, i…

During weight loss you should be aiming for 1.5-2.2g of protein per lb. Overall, 94 or a little higher would be a good plan. Whey/casein are the best types of protein to buy due to the L-Luecine content (stimulates protein turnover or the ability to rebuild muscle).

At 1 lb a week, you are in a good range. I would recommend incorporating some resistance training as part of your regime. From a body composition/look, its going to yield much better results than just running. It also helps preserve muscle mass and supports a strong body.

To add onto what the others said above, what is your immediate goal. If you want to lose the gut first to get some ab definition, I would do a small to moderate deficit, eat a higher protein diet and follow a structured program. Being new, this will allow you to gain some muscle and strength while aiming foe your initial…

Go with the rice you like most. There is very little nutritional differences amongst them.

One additional note: in my experience, I tend to have the greatest energy levels when i have a varied whole food diet focused on adequate protein and fiber, and reduce or eliminate ultra processed foods. In the past, i was less focused on meats as compared to now where i am heavy on meats and dairy, and I will say i didn't…

That might be a bit low, especially you are active and that you are losing weight at a pretty good pace. It might be worth getting it closer to 90-110. Also make sure you are getting at least 40-60g of fats.

I do not. She was getting a bit too lean. I would rather move to a slightly higher and more sustainable body fat. The good news is, she didn't have any adverse reacts (i.e., loss of period) that some women do.

Absolutely. She start at 41 yrs old, 5'9, @153 and 26% bf. Finish 43 at 151 @14.1%. She had dexa scans every 6 months. The biggest jumps where in the first 18 months.

The two leading protein metabolism researchers in the world would significantly disagree with you. If you want to know actual research on proteins, look at the works from Dr. Stuart Phillips (#1) and Dr. Brad Schoenfeld (#2). They are referenced more than any other researchers when it comes to protein requirements. Both…

Are you still consuming fish? Eggs (especially egg whites, Greek yogurt, and dairy are great ways to get high quality proteins in a diet. If you include fish and other seafood, that would be even better. If you do all plant based, than make sure you consume adequate proteins, foods high in iron and potentially supplement…