bpotts44 Member

You could try intermittent fasting. Skip breakfast and save your calories for lunch and dinner.

I pretty much skip breakfast everyday. No reason not to skip meals if it works best for you as long as you don't have blood sugar issues, even then you store enough glycogen for 18-24 hours in your liver.

One pat of butter won't kill your calories and slows absorption of the starch.

It should be veggies and some fruit. I try to eat 2-3 pieces of fruit a day and veggies until satiated.

At your evening meal eat a protein, carb, and a little fat with vegetables until satiated. Protein, carbs, and then fats for satiation but all three together give a lasting effect.

You should be okay without fuel, especially if you train fasted. Maybe just a little gatorade or a banana on the bike.

I have a herniated S1 and some spinal stenosis. I haven't lifted heavy in awhile but was doing a but of kettlebell training. The KB swings agitated my S1, I've struggled with what to do next for a workout. I'm not supposed to KB swing, run, deadlift, or weighted squat. Pretty much all the shiz I'm used to lower body. I've…

Tropical fats like avacodo, olive, oconut oil are best. I also get my fats through meat, and a little butter. I try to avoid polyunsaturated fatty acids vegetable oil.

Yes! Folate is critical for women of child bearing age, looking to get pregnant or pregnant. Egg yolks are a good source as well as supplementation.

You should test while supplementing. I would think 1000 iu probably not enough.

Everyone should have their blood serum Vitamin D tested and supplement up to 40 ug/l. This is going to involve supplementation of 1000-5000 IU for most people daily. Multivitamins will not have close to enough. You should probably take some A with the D especially if you don't get much A in your diet.

1-2 Greens - spinach, romaine, cabbage, kale (about 2-4 cups) 1 liquid - water, milk, almond milk etc (1-2 cups) 1 fruit - blueberries, banana, strawberries frozen if wanted (1 cup) 2 addons - protein powder, chia seeds, coconut flakes, etc

It can stress your adrenals a little bit, really just the caffeine, so unless you have adrenal fatigue you are good to go.

I loosen up a little bit on the weekends and do 16/8 fasting by skipping breakfast most days of the week. I have found it to be pretty effective. Never just do a full blown cheat day.

Long term ketosis can have negative effects on thyroid function and cause down regulation of metabolism. Ketosis is a starvation adaption your body has for burning fat in the absence of carbohydrates. Long term for some, but especially for women it can result in negative hormonal effects. This is well documented, but I'm…

In terms of macros and how sating they are: 1. Protein 2. Carbs 3. Fat Try to eat non calorie dense whole foods. For instance, a potato is going to be very sating versus a piece of bread. A chicken breast is going to me more than candy bar, etc.

Keto has some long term side effects especially for women. So you need to be careful of doing it for longer periods of time. For sure you can keep your carbs to just above ketosis state without any side effect, 100-150 grams.

Why drink more? Just drink when you are thirsty. It is an automatic built in reminder.

For sure don't eat a bunch of crap food marketed gluten free. Just eat veggies, meats, and gluten free starches.

You think she bonked in 30 minutes? Seriously? Its not bad advice to run slow, but highly doubtful she bonked just because she said she was hungry.

If you want to supplement first test your blood serum vitamin D. Very cheap test and supplement to 40-60 ug/l. Then I would add fermented cod liver oil, vitamin K2, magnesium (citrate versions are better), 3 eggs yolks daily and weekly some copper, iodine, selenium and zinc.

Eat 80-90% whole real food at a calorie deficient and workout. Its pretty much that simple.

Drink water, slow down, and run early. The heat will add additional stress and if its cool during your event you will be on your game.

Get someone to teach you proper form. I got the form down and now lift in my basement which is very convenient.

JJ Virgin is hawt IMHO.

Its worth a shot and a little self experimentation won't cost you much. No sugar, no grains really isn't that hard to follow.

Dr. Oz is a loser.

Stretch and foam roll.

Ketosis is an adaption to dietary restriction of carbs and cannot be achieved only through exercise unless we are talking about extreme amounts of exercise. Exercise in a state of ketosis is really only beneficial to endurance athletes doing ultra events like full ironmans, 50 milers, etc. It doesn't matter which you do…

Just ate two tablespoons for a snack.