Rompa_87 Member

You are correct in that I meant BMR. Imagine if that was BMI. We would need another classification altogether! I'm also an athlete. In two weeks today I will be completing my first ironman triathlon. I can tell you that the closer you are already to your goal weight then the longer it takes to reach it. Especially if your…

Well the theory more or less goes that you need to eat at or above your BMI. For most people this is around 1500-2000cal a day. Eating less than this signals to your body that food is scarce and you are in a famine so it will do its best to hold on to fat reserves for energy to insulate your organs and minimise your…

Maybe eat a little more? You are still eating fairly low calories for someone who is exercising. Most individuals who exercise regularly eat around the 2000+ mark

It really depends on your goals. I myself run triathlons so I tend to do cardio before strength as my priority is improving fitness and then muscle conditioning. Likewise if your goal was to build power it would be silly to lift weights after you were exhausted from cardio. However, if you just want to keep in shape, tone…

Some days I eat up to 5000 calories and while I haven't lost weight for years I continue to lose body fat. To me that is more important than a silly number on a scale

It really depends on how big you are to start with as larger people will have an easier time losing weight. However, even for larger individuals the largest 'safe' rate of weight loss is 1-2lbs a week (~500g to 1kg). So even if you are a large person you would not want to lose more than 6-7kg by christmas.

I just eat carbs. They are delicious :D A nice alternative I have been having lately is just mixing a small amount of coconut milk into a smoothie or shake. Gives it a nice flavour without the sugar

Well there has been a more recent meta-analysis. It basically states that there is limited support for more frequent meals to have a positive influence on LDL and insulin but no real evidence of improvement on energy expenditure or body composition in sedentary people. There is still also a gap of the effects meal…

Considering how you have consumed 1200 cal of energy a day or less it isn't suprising you are getting to feel a little fatigued. Try upping your calories to 1400-1500 a day for a week or two and see if you feel less fatigued

I agree. You need to build a base before you worry about set distances/speed. Running is one of the highest injury individual sports because people overdo it too quickly. Build up your base so you can comfortably jog for 30minutes at whatever speed is comfortable. From there you can slowly build up your speed so you cover…

I also forbid you for feeling guilty in eating more. On my heavy exercise days I eat up to 4000 calories :P

Like most people in this forum I suggest eating more. Try eating at 1200 for a few weeks and then if you still do not lose weight try upping your calorie intake. When your body realises it has sufficient energy on board it no longer needs to hold on to your fat reserves. Think about how fit and athletic people eat. Do they…

It is definitely possible to combine strength and endurance in the manner you have mentioned. I myself am doing mostly endurance training (I have an ironman triathlon in December) but also throw in some strength training by using still rings or doing olympic lifts in the gym when it isn't nice outside You can recover if…

It is pretty easy to get an excellent workout without weights! In fact, since training for the ironman I do not have the time for a lot of weight work but I have managed to maintian my strength and muscles from body weight exercises. Combine compound exercises that work the whole body in a circuit format. For example do 1…

Basically the science keeps coming back with the conclusion that any ratio of macronutrients are fine so long as your daily calorie intake is lower than your output. If you are physically active and do lots of intense exercise or excessive endurance activities like me then you can get away with around 60% of your energy…

If you want the lower cal alternatives then look at the website which contains all nutritional information for each sub. But here is the general rule of thumb if you want to 'eat low cal' at subway. Only eat the 6" subs and not foot longs. Have all the salads. Do not add cheese or sauces and eat the healthy choice (6g of…

Quinoa

I used to do it once a week on the same day/time. However, since being at a good weight for my body I do not weigh myself anymore because the scale isn't particularly useful. I have a scale that is supposed to also calculate body fat and accoridng to it I have stayed at 75kg (which is my normal weight anyway) but have…

I recommend the Timex Ironman Triathlon HRM A bit pricier than some others but very reliable and has served me well so far for my IM training

Boxers

'Toning' is best done with weights and as soon as possible. You can do a circuit of compound bodyweight/weight exercises such as squats, rows, pushus, deadlifts, lunges, benchpress etc. in order to build lean muscle mass. As muscle uses more energy than fat you will burn fat faster by burning muscle while losing weight…

Exercising every second day will be enough to give you results provided you do moderate-intense exercise. If you want to work out on your own then a circuit of compound exercises (Pushups, Dips, Bench Press, Rows, Pullups, Leg Raises, Situps, Squats, Lunges, Deadlifts etc.) give you the best bang for your buck. Choose 4-5…

That being said sometimes it is hard for people to meet their calorie requirements for the day. For example, on weekends after a century+ bike ride I find it difficult to eat the 4000-5000+ calories I need to make up for the energy expended. Somehow I manage though...

I couldn't agree more. 1000 calories is perfectly acceptable for someone who is 1.37m or 4' 5" tall... If you are not that short then you need to eat more calories! Weight loss DOES NOT equal fat loss. Losing larger amounts of body fat will make you much more attractive and healthy than losing large numbers on a scale.…

I started with the whole 40/40/20 for carbs/proteins/fats because that's what a lot of books and people said was the best way to lose weight. Then I started university and the more I learnt about science and the better I could understand the literature then I started paying a little less attention as overall any…

My SO is already on the borderline of underweight/normal weight but ate terribly. Since we have been going out she has started to eat a healthier diet as she feels guilty seeing me eat clean :D I have also managed to encourage many of my coworkers to start eating fruit each day and since I started doing half ironman…

It depends on your goal really. If for some reason you want to lose weight as quickly as possible and you do not particularly care about looking toned or in shape then you can choose not to eat them back. Generally you need to remember that the larger the calorie deficit you create then the more likely your body will have…

I'm a PhD Psychology student and Psychology tutor however my hobbies are heavily exercised based. Most of my free time time is spent doing ring training or triathlon training

It still counts as sugar. But if it is your main source of sugar and you are still under you total calorie count then who cares?

I have the added problem of my HRM, machine and MFP say different numbers. Generally if they are within 10% of eachother I'll go with the lower end to be on the cautious side. If they are all quite different I will probably take the lowest number and add 10-20%