Rompa_87 Member

It doesn't really matter what day you do it on as long as you keep it consistent. Choose one day of the week and weigh yourself as soon as you wake up and after you have gone to the toilet. Then measure yourself each week or two at the same day and time

Just so you know what to aim for...1 pound of fat is approximately 3500cal worth of energy. If you want to lose 20 pounds of solely fat in 7 months you need to lose approximately 0.7 (20 pounds / ~28 weeks) pounds a week. This results in a caloric deficit of approximately 350cal a day below your current caloric…

Well according to the study 'Protein Requirements and Supplementation in Strength Sports' in the Journal of Nutrition which looked at strength trained athletes and people doing resistance training in general they concluded that most people take excess protein. The more you use weights the more efficiently you use protein…

You really only need about 1g-1.6g/kg bodyweight of protein a day. Maximum safe recommendation is about 2g/kg bodyweight each day. As you and I weigh the same that comes to about 75kg (165lbs) x 1 = 75g or 1.6 x 75 = 120g. So you only need between 75-120g a day of protein for maximum muscle benefits and no more than 150g…

The lowest healthy weight you can reach at your height is around 124lbs. The ideal weight for someone your height is about 140lbs and the upper end of healthy is around 155lbs. This is based on the body mass indexes of 20, 22.5 and 25. However, if you are exercising and eating right when you start approaching 155-160lbs…

When asking questions like this it is helpful for the rest of us if you could make your food diary public. That way we can see your current exercise/nutrition status

You find that once you minimise eating junk food and eating more healthily you feel a lot better in terms of mood and energy and you lose fat and gain motivation. After a while junk food becomes associated with feelings of lethargy and guilt. Hence you lose the desire to eat them apart from very rare occasions.

Given your height and current weight it seems pretty unrealistic to lose 59 pounds in 9 months. At that rate you would have to lose 6.5 pounds a month or 1.64 pounds a week. Quite possible for a large, tall male but not so realistic for a shorter female. Losing 1 pound a week is a little more realistic especially if you do…

I would realistically say at least a year

You can't 'spot reduce' fat. Crunches will help build abs but not burn the fat around them.. Bodyweight exercises such as pushups, squats, dips and pullups require no equipment and work your largest muscles and in turn burn the most fat. They also strengthen your whole body. In time the more total muscle you have and…

There is nothing wrong with easing into it. One of the most common causes for injury and burnout is doing too much too fast. Four to five days a week is plenty when you are starting out and then work your way up to six days a week with one week of rest. Working out everyday is a recipe for disaster

For a trove of advice on healthy weight loss without canibalising muscle mass listen to podcasts on fat2fit ratio. The key here is not to set a specific deadline to meet your weight goal but to start living like the healthier person you wish to become. That means eating just a little less than is needed to supply your body…

Well we are all here for support and to help answer any questions you might have :)

That is fantastic!! :)

You could prob start at around 2200-2300 cal day if you want to gain muscle and minimise fat gains

The whole high protein thing is definitely a popular option these days amongst lay people but based on the scientific evidence people trying to put on muscle only need a little more. The reason being that the more you weight train the more efficient you are at storing protein so you actually end up needing less. However,…

Sorry make that 55% carbs :P Good split IMO

Assuming you asked to keep your calories at 1200 which for some reason all females seem to want to do even though that's incredibly low... then mfp has allocated 15% of your diet to protein, 30% to fats and 60% to carbs. This is a pretty reasonable split and for an average healthy person is ideal

Welcome. I'm willing to help if you need :)

Technically cordials and flavoured waters as well as herbal teas are basically just pure water. Add the calories in you food log but you can count these per glass as your water count

Welcome to the MFP community :) Wow 105lbs even for your frame seems pretty light! You could be lean and athletic at about 117lbs if you want to keep on the roughly low end of a healthy weight range! I would definitely recommend eating back your calories so you eat 1200cal on days you do absolutely nothing and 1200+your…

I am also a psychology student! If you want any help feel free to ask :)

Indeed eat the chicken wings :D If you have calories to spare use them to enjoy. Too many people think of this as a starvation or taking things away but rather it is just tracking how much you should put in. Put those chicken wings in!

The most comon reason to these kind of results is actually consuming too little. Try eating an additional 200 cal a day to rev your metabolism higher and see if you can move from there

Yes...You can get a really good workout with no weights at all. For a whole stack of ideas check out crossfits equipment free workouts http://crossfitthreshold.wordpress.com/gymless-wods/

Most of my workouts are equipment free. Bodyweight exercises can be as challenging as weights if you make them more difficult. Parks usually have plenty of equipment and the only tihng you really need is a chinup bar which you can buy for like $10-20 and attach it to a door frame. Basically a circuit of…

Hardcore exercises are not particularly problematic assuming you eat enough to recover and don't feel tired when you wake up or injured. If you are injury free then just make sure you eat a lot more to cover the calorie deficit. A good rate would be to be 200-300 cal maximum under your target each day

Well you definitely need to build up to it and you will prob need to have short rests after every 10-15 or so but I can assure you it is possible to do over time! Although the fastest I've managed it is about 17 minutes

For a real challenge you could try doing 100 burpees as quickly as possible. When that gets too easy you can do 100 super burpees which are normal burpess but you jump into a pullup each time :P It's a killer

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