Sublog Member

I am by no means an expert on workout routines, but I do know that its best to do a routine that has been designed by someone who is an expert. For many new lifters, I advocate StrongLifts/Starting Strength ... Both focus on heavy compound movements. I think the key with any program is continual progression.

My favorite breakfast? Ice cream! Perfect diet? Generally speaking a perfect diet is one that you can sustain, is both micro and macro-nutrient sufficient, and one which will allow you to achieve your body composition goals. Did I ever fall off the wagon during my journey?. Nope.

Yep, your overall body shape will remain the same for a very long time. You'll simply look like a smaller version of yourself. In men, your body starts making a lot of changes once you get below 20% body fat. For women I'd say probably 26%. Its frustrating for sure. But keep up the great work. It will change. Just have to…

Knowledge! Once I understood the science of fat loss and nutrition, it all clicked for me. Follow the rules and get the results. All I had to do was supply the willpower/patience/dedication. I had the formula. I love to learn and knowledge drives my life. Food scale - learning how to properly measure everything I ate was…

I started doing p90x and I did buy and use a heart rate monitor. But it was mostly for curiosity. No, I rarely if ever logged my calories to eat them back. I figure in my workouts in my custom intake. I don't believe in eating back your calories because you really don't know how accurate the calorie burn is. I'm a big…

I do directly work abs, especially while I'm bulking. I do not think it's necessary for most people (assuming you're doing deads/squats/chins), but since I have more fat cells/stubborn fat than most due to he fact I was morbidly obese with a 60+" waist, I need more help in my abs department.

Cardio is not really needed for weight loss per se, but it does help increase calorie burn and improve hear/lung function. Weight training is simple. 3 times per week, working your entire body, focusing on compound movements (multi-joint) Cardio is on as needed/wanted basis. I'd probably suggest 1-2 per week with a weigh…

My hands and feet would swell when I was overweight.. It diminished as I lost weight. I can't really help you with this question, but I would suggest that losing weight will reduce swelling.

Far too many variables and not enough info to answer your question. I'll admit, I was obsessed about weight loss. But it didn't stress me out. What diet works? The diet which is sustainable and repeatable and one that delivers results. It doesn't really matter what type of foods you eat. All diets work exactly the same…

I really can't help beyond what I've already mentioned. My only other advice is to start eating 1500 calories per day, do not eat back your workout calories. Do this for 3 weeks. If you still haven't lost weight I'd be surprised. But in general most everyone sucks at counting calories, even dieticians. If you're not losing…

Your stomach will shrink with continued weight loss. You cannot spot reduce fat. Continue to lose weight and belly will continue to go away.

My guess is that you're eating more calories than you think. And unless you're pretty active, that's a fairly high TDEE for a woman. All of these devices that estimate our TDEE's are simply using formulas to predict, and they could have a margin of error. Do you weigh your foods with a food scale down to the gram? Do you…

Congrats on the weight loss thus far! The stomach is a place where many people have issues with. With that being said, you need to figure out a better workout routine. Work your entire body! Doing crunches doesn't shrink your belly fat! 30 days you can make progress toward a better looking stomach, but don't expect 6 pack…

Thank you!

To be honest with you if you've been maintaining the same weight for a year, you don't have a 500-1000 calorie deficit. First thing, go to doc, get physical. Ensure bloodwork and thyroid output is fine 2nd, re-evaluate the way you workout/count calories/weigh food/count workout calories. Something is wrong with something…

Its very normal to lose a lot of weight at first. This is mostly water weight. Just keep at it for 3 weeks straight before making any changes to your diet or routine.

Basically, I ate below my BMR for a long time and it had no ill effect on me. Typically speaking aim for about 1% weight loss per week max.. If you're 300lbs, you can easily drop 3 lbs a week safely. Eat a high protein diet and do resistance training. Adjust your calorie intake up or down based on your results!

I'm not sure about women, but for men its generally advised to cap your bulk at around 15% body fat. I do recall a number in an article I read, but I can't recall off the top of my head. Generally, you want to start pretty lean so you can sustain the gains until you get to maximize the amount of time you can bulk without…

This was a tough one. There comes a point where you experience diminishing returns. I was 171 lbs last fall, but I still needed to get leaner to tighten up some stubborn fat on my waistline despite the fact, I was <10% body fat. I simply realized that I was too skinny and I didn't have the mass to cut down to any further…

Not really. I rarely ever cheated. Never felt the need to because I never felt that deprived. I just fit foods into my diet if I wanted something specific. But yes, increased sodium/carbs will lead to increased in water weight the following day. I tracked my weight daily for 2 years.

Concerned with finding a sustainable diet consisting of foods I enjoyed eating. I just avoided foods I couldn't fit into my diet. Tried to create a diet that had lots of nutritious foods, but I also had to make room for my beloved ice cream every day!

The first parts of your body which you will see the most visual progress is the parts of your body which is already the leanest. For me, it was forearms and legs. Sorry, I forgot to answer the 2nd part of your question. My workout routine is a custom one I do. M/W/F/Sat - Pull/Press/Legs/shoulders/press & abs Tue/Thur/Sun…

My weight loss was incredibly linear. I never experienced a plateau. However, when I hit my lowest weight in the fall of last year, I realized I didn't have the muscle mass to get as lean as I wanted, so I had to gain some muscle to achieve the body I wanted.

Eat protein and fats, and fill rest of calories with carbs. Protein 1g of protein per lb of lean body mass or goal weight. Fats about .4g per lb of lean body mass or goal weight. Fill rest of calories with carbs.

Disregard sugar intake, only worry about overall calories and overall carbs.

Im here for the pretty girls on my friends list!! lol, j/k errrr maybe?

Yep, and you know why ;) <3

Sounds like you're using a scale to measure body fat. There is more variation in one of those scales than you can possibly imagine. Don't worry about your body fat % so much low. Just worry about lowering your body weight. http://weightology.net/weightologyweekly/?page_id=146

Learn how to use a food scale. Count calories and macros Workout Reduce calories to lose weight.

LOL, what? I'm pretty darn sure that is completely false. Otherwise you couldn't get fat from them either. This post is so full of awesomeness.