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Frozen chicken, frozen veggies, canned tuna, beans, rice, ramen noodles, bulk package of meat (2 lbs = 8 4oz servings). Seasonal fruit and veggies are generally on sale due to the large influx to the store.
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I drink my coffee or tea unsweetened, I prefer to eat my calories! The only time I ever sweeten any beverage is if I'm sick and have a sore throat, then I'll have green tea with lemon and 2 teaspoons of honey 3-4 times a day until I'm feeling better. I don't necessarily limit my sugar, I'm just not a big sugar eater, but…
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They have a purpose for isolation work. I've traded in the ham curls, for stability ball ham curls and glute/ham raises - which I feel much more.
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Decide on what you want to eat for the week then go and buy the food for it. Eat the same thing every day and it makes it easy.
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For protein Whey Phase is pretty decent macro wise if you can ever find it in stock. It's cheap...about $75 for 10lbs. For creatine just try the monohydrate version to see how you react with it. People say it makes them bloated or causes discomfort, but I've never had issues with it.
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I've personally never tried it, but I know people preparing for bodybuilding shows when they get down to low, low carbs, usually <150g, they cycle. The basis of the idea make sense especially since everyone loves carbs and you can enjoy your diet more on the high carb days!
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Ok, negligible protein difference. We really like to focus on the wrong things. Really what's 5g per day, it's not going to affect anything as far as weight loss goes.
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The one brand I buy has 22g protein for 4 ounces, and the chicken breast is around that. I like beef better so I eat that mostly.
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I have an open diary and eat what I want, feel free to take a look, it's open to friends only.
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I changed from boneless skinless chicken breasts to boneless skinless chicken thighs, much more flavor, 2g fat increase and exactly the same amount of protein and best of all it's nearly impossible to overcook.
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How much fat do you need? When you calculate calories protein and carbs are 4 cals per gram. 65x4=256 and 130x4=520. Once you find out how much fat you need you can multiply that by 9 to get your calories from fat. Add it all together and that's your daily goal.
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Just eat an avocado and you'll be set or Coconut oil, olive oil and other types of oils with salad or nuts can be added for some fat, which will satiate you. Also a protein source, whatever it may be try to get about 15-25g per meal depending on weight and daily goal.
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So my normal breakfast 2 servings of fat free egg mixture, 2 whole eggs, takes ~2-3 mins on medium heat (i add cheese) and some bacon which takes 5 minutes max. 1 serving of Oatmeal made with water and microwaved takes 2.5 minutes. Some fruit. I cook the eggs with refined coconut oil, so all in all near 800 cals, but you…
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If you start at 1500 and fall off the wagon, then that's obviously too low. You're TDEE is where to start, but those "formulas" are based on educated guesses so the average of about 3-5 should give you a rough idea of where to start. I say no more than 500 cals below that to begin with and see where that gets you, this 500…
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I notice the burn usually occurs 1-2 days after. For me though burn isn't how I gauge effectiveness, it's a gauge of lactic acid build-up in your muscles, effectiveness would be measured by weight loss, bigger muscles, leaner look, etc. Also, like usmcmp said "you may be using other muscles instead" I'm not familiar with…
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The principle is correct, I personally go for 1 minute each walk/run. It does take 10 secs or so to slow down but I'm fine with that especially since the track will be 100+ degrees where I live. The other critique is HIIT should be completely exhausting you at the 15min point. If you can go harder do so and challenge…
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You're welcome. Hope you don't mind the friend request, in case you have additional questions
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Honestly exercise supplements your diet, but to answer your question your workout plan is fine, as long as you are getting the results you want. You may need to readjust depending on how you're losing, but you want know until you start. Consistency is key and full body strength training is a good place to start, as you…
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Yeah don't worry about the sugar counter on here. Replace it with the fiber counter to get a good idea of net carbs. Don't count sugar unless you have a medical condition which requires you to.
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Having protein post workout does nothing for your body in terms of recovery, and if it's putting you over your daily macros it's unnecessary. However, if you use it to meet your macros and end up going over you'll be fine. Timing is also irrelevant for everyone, even hardcore lifters. Using "broscience" can be a dangerous…
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MTS Whey on tigerfitness.com
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Your macros are protein, fat and carbs. Based off your BMR you should be getting at least .75-1g of protein per pound of body weight. at least 30% of your total daily calories should be fat, and the rest should be carbs. It's totally ok to go over on protein and fat; just don't get too crazy restrictive on the carbs. They…
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Upping your calorie intake initially will cause a gain in weight, but not fat. Your body will store it as glycogen. I agree though you need to eat more, if this says your BMR is 1800 slowly get up to 1600-1800 daily and then add around 60 minutes or more of vigorous exercise burning 500-700 cals and the weight should start…
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I personally would recommend eating more for a few weeks and see if that helps. Find out your Basal Metabolic Rate (BMR) add calories burned from exercise and you'll have pretty close to your maintenance level. Adjust your macros too: your protein seems extremely low (.75-1g per pound body weight), at least 30% of total…
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First you need to find your BMR (Basal Metabolic Rate). Calories burned while being sedentary. That is the absolute lowest you should go. If you exercise and are trying to maintain you will need to replenish those as well. An hour of intense weight training is about 400 cals. Most cardio equipment will show you calories…
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Weight training is a big part of overall fitness. Just look at the difference between a sprinter and a marathoner...which would you rather look like. Personally I say a sprinter, and they weight train quite a bit. Anyway some of the benefits: 1)more muscle equals more calories burned. Muscle uses more calories than fat so…
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Weight alone should never be an excuse to stop or continue a health goal. Weight is only a number. Body composition is where you should be looking. How do YOU feel in your current state? Do you want to maintain current composition or change in some way. Looking good in your body is what's most important!
