frasergentles Member

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  • Without a doubt, mountain climber. Hands on a chair, lean over, lift knee up to your chest, hold for 3 seconds, lower then alternate, repeat 30 times (15 each leg) rest 30 seconds, repeat another 30. Plank great also.
    in Your best exercise for lower abs Comment by frasergentles May 2013
  • Feel free to add me. I'm a dad in a house full of girls also! I achieved my goal and changed my life.
    in no response the last time Comment by frasergentles May 2013
  • Cardio is a great way to burn fat (lose weight). Lifting will help you develop muscle (tone and lean mass). Best solution is a mix of the two. Eat protien at 1.6g per kilo of bodyweight which will help you body conserve the muscle which you have and which you would ordinarily reduce as part of a calorie controlled high…
    in whats 'wrong' with too much cardio? Comment by frasergentles May 2013
  • You are not eating enough on your exercise days... your metabolism is likely on the go slow and your body is hanging onto everything it can to make up for such a large deficit. Eat 80% of your TDEE and you will be back on track.
    in What am I doing wrong? I feel like giving up. =( Comment by frasergentles May 2013
  • Recalculate TDEE every seven days based on plabbed activity and target 90% intake (give me room if I decide not to do some exercise or if I go over on a day).
    in Do YOU eat below, above, or at your BMR? Comment by frasergentles April 2013
  • Why not introduce some bodyweight training which will give you a more rounded workout. Plank and press ups for example which are almost the perfect strength training exercise because they focus on almost all of your muscle groups. One arm press ups (when you can do them!!) are awesome for core strength and all over arms,…
    in My program. -Take a look :) Comment by frasergentles April 2013
  • Step 1 - Use MFP to calculate maintenance calorie intake i.e. no weight loss... adjust eating and maintin this for a couple of weeks Step 2 - after a couple of weeks drop this by say 250 calories.... maintain this for a couple of weeks Step 3 - drop a further 250 so that you total 500 reduction in calories against you…
    in Every time I go on a diet I put on weight Comment by frasergentles April 2013
  • The recommendation is based on total water intake from all sources. be it a glass of water, glass of juice, or another food source as the majority of food sources contain water also. Just use some sugar free diluting juice.. There have been many studies done in sports science where athletes who consume water only will…
    in Water problems Comment by frasergentles April 2013
  • I would agree with some of the posts above, I think you want to up your calorie intake. My TDEE is 3417 (similar plan to you, I do 5 days cardio, 3 days strength and various bits of walking etc...). You really want to be looking at a fat loss calorie intake of 85% TDEE so for you this would be 2946 x 0.85 = 2504 calories…
    in scales not moving, losing inches,stay the course? geeky Comment by frasergentles March 2013
  • I incoporate significant exercise into my daily routine and I have been studying Anita Bean's Guide to Sports Nutrition. Calculate your RMR then factor in your activity level which will give you your daily calorie expenditure. I have done this manually using the formula in the guide but you can use a website for this. (I…
    in Am I eating enough? Comment by frasergentles March 2013
  • 1g of carbogydrate = 4 calories Consume 20g of carbohydrate = 80 calories For me, my recommended intake of carbohydrate is 275g = 1100 calories from carbs Thereforce by cutting my carbs down to 20g I would have a calorie deficit of 1020 calories, okay so I may replace the carbs with more protein, but protien is very…
    in If its really about calories then explain to me why..... Comment by frasergentles March 2013
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