bpotts44 Member

Long term dietary ketosis down regulates thyroid effectively reducing metabolism. The effect is more significant in women.

There are two things that will make a change in appearance. Muscle Hypertrophy and Losing Fat. Body pump once per week is probably not going to create a lot of hypertrophy for you. Not sure what you are doing at home. However, there are tons of suggestions on MFP about weightlifting for women. I suggest you research those.

Kettlebells are cheap and brutally effective

If you are really trying to lose weight you need to track everyday and track accurately. Get a food scale and use it to measure portions.

I have suffered from back pain for years after herniating my S1 in high school. I am now pain free. It has taken years and thousands of dollars to fix. However, my only regret is that I didn't tackle it sooner. 1. See a doctor and get referrals to physical therapy and an MRI to determine exactly what is wrong. When I saw…

30 bananas a day baby

100 swings, 5 Getups on each arm do it every day as possible. That is Pavel's (founder of kettlebells in US) simple and sinister plan.

My shake formula is simple and healthy: 1. Greens (romaine, kale, spinach, etc) 2. Liquid (Water, Milk of your choice) 3. Frozen Fruit (Berries, Banana, etc) 4. Other (Protein Powder, chia, flax, etc) Adjust the amounts of each to suit taste, calorie goals, nutrition goals, or whatever you are trying to do. I go very heavy…

Especially as a newbie in the gym you should not be pushing yourself to the limits. Push yourself until a little uncomfortable and then go back the next day. Consistently exercising is the key. Getting super sore where you can't workout for a couple of days will slow your progress.

I use IF and find it very effective at controlling appetite. Different strokes for different folks. The way I incorporate it is I skip breakfast, then stop eating after dinner. Pretty simple. You can use IF and not do keto. I probably wouldn't do keto with the PCOS and as a female wouldn't do it very long.

Enough carbs to keep your body from trying to go into ketosis but not enough to trigger insulin spikes along with a mix of proteins and fats. Keep your macros about 30-40% carbs. Also, try intermittent fasting. I'm never hungry in the morning so I just wake up and get on with my day. By lunch I'm hungry and I can eat…

Nice work

We do 800-1000 per month for a family of 7. We have lived on alot less in the past.

Simple and Sinister by Pavel for kettlebell workouts. Nothing beats them for efficiency of workout, space, cost, etc.

Heart rate. If you get out of the aerobic zone you are vigorous.

See a professional about the anxiety. I suffer from anxiety as well and professional help was the solution. Next if you are struggling to control your eating, get all the junk food out of the house and commit to logging all your food.

Why do you need to fuel before any exercise? I have trained up to full marathon and have always trained fasted up to 20 miles. I have raced 1/2 marathons with no calories only coffee before and water. Your body has enough glycogen to power you for a long way and training fasted is an excellent way to train your body to…

Eat like normal Friday, no reason for carb loading on a 5k. Train light friday. I wouldn't eat day of, its only two hours difference. Maybe have a cup of coffee if you drink coffee.

I walk due to back injuries and have come to love it.

This is my second dedicated time. I initially went from 220 to 170, now trying to go from 200 to 170 after some injuries sidelined me for a while. Feel free to add.

I assume if you are here on MFP then you want to count calories? If so use MFP's calculators for your daily goals. If not I would suggest cutting out junk, liquid calories (juice, soda, milk, etc), focusing on eating lean proteins, and getting a workout plan that is sustainable. At 20 years old this should give good…

Green smoothie. Mine are always about 500 calories. Water, frozen berries, whey, and greens (spinach, romaine, kale, etc)

Money wise I just bought a nice grill...protein based snacks when I'm traveling.

MTFU

You can look up the satiety index of foods. For instance, for the same number of calories a potato is over 3 times as satisfying as a piece of bread. In general go for proteins and avoid grains and sugars. Best to eat your carbs with a fat and with a protein. Think pat of butter with a potato and a piece of meat. Always…

Make sure you are getting a prenatal vitamin and try to get as many egg yolks as possible for folate and other micronutrients.

I have them set for 40 Carbs, 30/30. I would recommend maybe going down to 30% carbs especially if you have blood sugar issues, but if fat is hard to eat I think you could go up to 50% carbs. Something like 20-30 protein and the rest fat.

I supplement with Vitamin D. I didn't really notice a difference, but it is a proven need.

I find moderate carb the best. I shoot for 30-40% of my macros. I usually eat 2 starches and 2 fruits each day. I avoid sugars and grains. When I stick to that I feel best.

I have tried keto and never felt full. Insulin helps you feel full. For me, if I keep my carbs moderate 30-50% of calories and avoid sugar then I feel best. I always eat carbs with a fat and a protein (think meat, potato, butter). I think you will long term have better results with food tracking and a moderate carb ratios…