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Outdoors, 19mph wouldn't require anywhere near 232 watts, unless you were way heavier. I would take power numbers from a trainer "calibration curve" with a grain of salt, since things like tire type and pressure can have an impact. And using 22% efficiency is also likely to inflate kcal estimates unless you've had lab…
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This looks a lot like the numbers in MFP's database, at least for cycling (for example, 16-19MPH being 12 METs, which at my weight would be about 1000 kcal/hr and I can tell you that's way high.
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I have a cheap basic trainer, and pretty much hate it. Fortunately living in Houston I can train outdoors pretty much year-round, although at times indoor would be more convenient. I've debated whether something like the Kickr would make indoor training more enjoyable, but haven't quite been able to pull the trigger. I can…
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https://www.indiegogo.com/projects/ampstrip-comfortable-24-7-heart-rate-wearable
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The cadence and speed #'s don't really make sense for that wattage, so I'm guessing some sort of trainer with an erg mode. Wahoo Kickr? If so how do you like it? Time to retest, your FTP is definitely set way too low. ;) Numbers like TSS, IF, and particularly TSB are lot more meaningful with accurate FTP setting.
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I weigh-in daily on a Withings scale, and use https://trendweight.com to monitor the trend. Using a running average like this is more accurate than weekly weigh-ins, IMHO (because that weekly weigh-in is still subject to the day-to-day variability that could mask whether you've truly gained/lost weight in the last week).
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When controlled studies have been done to keep amount and type of calories consistent and only change the time of day they're consumed, it has been shown that eating later in the day makes no difference. It's what you eat, not when you eat, that matters. The notion that late-night calories are more readily converted to fat…
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I think more than a few of the criticisms in that post apply to any interest group or sub-culture that uses social media, but then again I think twitter, instragram, et al are pretty stupid. Have to disagree with comments here on pic #3 though; not at all sexy to me, but to each his own.
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I would say starting eating a surplus mid-day Monday through Tuesday evening. You want some extra calories in the hours leading up to your workout to fuel your training, and in the 24 hours after to maximize recovery. Ab muscles respond to training stimulus in the same way as other muscles. Not much point in working them…
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- Full-body weight workouts, twice a week. Focus on the major compound lifts (squat, dead lift, bench press, overhead press, chin-ups, dips - add some curls at the end if you want) - Conditioning work in-between. Not just steady state "aerobic" but also HIIT/sprints/etc - Make sure you're consistently getting enough daily…
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You're eating about twice as much protein as the studies authors recommend (they recommend 1g per kg bodyweight). My bet is that most of those middle-aged folks who at lots of protein and had health issues also ate lots of everything else, while sitting on their *kitten* living a sedentary lifestyle.
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I think everybody looks around at the gym, whether it's checking out the hotties, or just seeing what exercises others are doing and how good their form is, etc. I can't say that I've ever noticed any judgement, condescension, or openly rude behavior on display at my gym though. Most folks seem pretty friendly and…
