runfreddyrun Member

do the bod pod! it's only $35 and it gives a really accurate reading. my BF was 5% higher than i thought and as a result i needed to reduce my calories by 150 a day. and also - i plan on getting new bod pod readings every 6-8 weeks to make sure i'm not losing too much muscle.

go to the bod pod at the university of Utah and then you'll know for sure. the bod pod is one of the most accurate ways to measure body fat - accurate within 1% of BF. it's only $35 and totally worth it. http://healthcare.utah.edu/nutritionclinic/pricing/index.html

This week is the 8th week I've been doing MFP, so I doubt it's water weight. I should have mentioned that before. But I went to the Bod Pod almost two weeks ago, found out my BF was higher than I thought and as a result, lowered my calories based on the spreadsheet. So hopefully I've finally got my calories right.

My TDEE - 25% already includes my activity level (for 3 to 5 hours of moderate activity). That is why I don't eat them back. And supposedly, strength training burns fewer calories than cardio for the same amount of time. So the spreadsheet actually says I should be eating 1264 calories - but I didn't want to go that low.…

nothing. as long as you're not going way over 200 grams a day you're fine. aim for 1 gram of protein per lb of body mass or if you're obese, 1 gram of protein per lb of lean body mass.

i like crystal lite pure. it has no artificial sweeteners but it does have a lot of ingredients so when i make it i usually put 2 or 3 packets to a 2qt container. essentially i water it down so i'm not ingesting all those chemicals.

i work late alot so sometimes i do this as well, but i have to be careful because then the next day i come up short! it's no big deal - but try not to let it become a habit. it's good that you're writing everything down. i guess ask yourself - are you really hungry or do you just want something. sometimes i still have one…

because anytime you ask a question on the forum people look at your diary (even if its not necessary based on the question) and then potentially say harsh or even rude things about what you're eating - even if you haven't asked for advice on that aspect.

why are you doing such a high SPM?? i'm no expert but everything i've read on the concept2 site points to focusing more on high Watts, and less on SPM, keeping them between 22-28 SPM. also, if you have a concept2 i'm wondering why you have the damper set to 8? for weight/fat loss they recommend keeping it between 3-5.…

see i don't get this. i've read that weight lifting burns less calories during the workout but i don't understand why. i thought it was all based on HR? is HR just part of it? and what do you qualify as light recovery? if my max HR is 180, what zone is the fat burning zone? i'm thinking it's the lowest one but i wanted to…

why is it the case that you reduce calories by 135 if you are heavy lifting 3x a week? i saw this on your spreadsheet and it seemed weird to me. don't you need more calories when lifting heavy, if you're modifying them at all?

on second thought - maybe i'll just stick with the 1500, unless i need to be eating more. i want to lose a little LBM as possible.

i appreciate the discourse, even if i don't totally get it all. so should i be eating 1500 which is actually - 24% of TDEE? or as award30 stated, can i get away with closer to 30% for a short time (a few months). i'm not sure i want to do this as i'm feeling restricted on 1500 calories as it is. and yes, it is sad to lose…

it's very strange but it must be based on BF percentage. before today i was operating under the assumption that my BF was 49 percent and the fat2fit calculated my RMR/BMR as over 100 calories higher. i guess fat needs less calories to operate on than muscle does. that sort of makes sense. who knows what calculation the bod…

I go to the gym 3x a week and do elliptical for 20-25 minutes and then strength training for 60-65 minutes, totaling 4.5 hours per week. In addition to that I walk the dog a few times a week for about 45 minutes (2 miles at about 3mph). And for the next few weeks at least I'm biking for an hour once or twice a week. That…

good read.

i've set my activity level at the lowest setting - sedentary - since i sit at a desk all day. this is the part that i don't understand. i know i am supposed to eat above my BMR, which is 1379 (katch-mcardle formula). my TDEE based on a sedentary activity level (x1.2) is 1655. i've seen how you can eat at a deficit of TDEE…

i wouldn't normally bump my own post but it's already buried on page 5 with no response! bump

how much money do you have to spend? i have the trek 7.5 fx and i love it. i got it for about $600 on clearance. trek lists this as a road bike, but it doesn't have the drop bars, so it looks like a hybrid. trek calls this a 'fitness' bike. it's much lighter than a hybrid and has much thinner tires. as far as weight and…

i recently bought a polar ft60. the chest strap that came with it is marked M-XXL. i have about a 45-47 inch chest/waist and it fits me with some to spare. but i also saw that polar offers a bigger strap. you may have to buy it in addition to what comes with the watch, but i think you'll still want to keep the smaller one…

i think being a little sore is a good thing. being so sore that you can't workout for a week is not such a good thing. if that is consistently happening, you might need to dial it back a little. if you lifted yesterday, hopefully you'll be sore today and then tomorrow when you're ready to lift again, you'll be okay. did…

from what i understand, post workout is an okay time for this to occur. my question is, is this really needed? in all these tests, is it really just shown to work for endurance athletes or people who are going to do an additional workout soon after the one they just finished or is it also shown to help for people who might…

i wouldn't go for whole. i would do fat free skim or 1%. the articles i have read about post workout meals say it is not necessary to consume a fat, only protein and carb. but i'm not sure how i feel about this after a run. i definitely do this after strength training but i hadn't decided whether to do this after other…

here are some beginning workouts from the concept2 website: http://www.concept2.com/indoor-rowers/training/tips-and-general-info/first-workouts

i have a concept2 rower at home and i love it. find out what kind of rower it is and go to that website for tips on posture and how to use it correctly. i know concept2 has a ton of videos with correct form and everything else. it's a great, low impact, full body workout. two things to keep in mind - damper setting. if…

it could be somewhere in between or the calories burned could be lower than what the elliptical says. i am 5' 4 and 201 lbs. i also wear a HRM when i use the elliptical. my calories burned are always much lower than what the machine says. last night for 20 minutes it was 177, and that was with an average HR of 146. i don't…

for one thing, if you have an intense workout - like lifting - you can drink 16 oz of chocolate milk after. i drink 1% horizon organic chocolate milk. it tastes amazing also! or you could just switch to the whole version - that's almost 450 calories right there.

this is a good thing. it means not only that you weigh less, but your heart is not having to work as hard to do the same amount of work. you're increasing your cardiac fitness, which is a good thing.

in.

so you think it's better to eat back my exercise calories as i normally would? i know some people intentionally don't eat them back, saving them up for a cheat meal. i hadn't totally planned how i was going to handle tomorrow. i normally eat 5 times a day. i thought maybe about not eating some of those meals to compensate.…