alanlmarshall Member

Kal nutritional yeast for B12 and protein, use a lot of fresh produce, don't overdo the packaged foods.

^^Good advice Also, get a food scale if you don't have one and be sure you are actually eating 2k calories and not more. You are not stalled because of not eating enough. You're not a car, but if you were you would have huge, completely full extra gas tanks. If you are tempted to eat more calories, please read this:…

You're definitely eating enough. You should ignore anyone who says otherwise, and someone will. I'd reccomend less and/or more varied exercise. Not because it affects fat loss, but because it could lead to injury. You are probably underestimating your calories. Do you log everything? Do you use a food scale for everything?

The OP has had 3 years to figure out what to eat for breakfast, so it's probably not helping at this point.

Seemed more like a questioniare than an in person interview.

^Spot on

For a twenty miler I have to fuel the day before, something close to the calories that will be burned during the run.

Protein powder is not essential, many get enough protein from food sources. Do what works best for you to get an adequate amount.

There are none. No exercise will reduce the fat on your inner thighs. Squating is a great strength exercise, but it will not reduce the fat on your inner thighs. No exercise will, it's not possible. Strength training in general is beneficial and you should do some if you can, but it won't reduce the fat on your inner…

You will not gain fat, but it will move the scale. Avoid panicking if a one time binge changes your scale weight, you are literally weighing the food at that point. Go with longer term trends. I'm concerned about how much you are exercising, it could be harmful.

I agree, you should lose gradually. Gradually is considered to be about 1% of body weight per week. That will be more than what some people recommend for you at first, but that is OK. Don't expect it to go that fast number wise when you get smaller, think percentages.

That's me, I'll add you.

Weight training is helping, not hurting. Assuming you enjoy it, keep it up.

I wouldn't eat more just yet, since you eat back exercise calories. Give it time first, 8 pounds in three weeks is a lot, but that is probably not all real fat loss. Wait a few weeks and let scale fluctuations even out before making any changes. If it turns out you are indeed losing very quickly then eating more might be a…

For your goal, do both. Don't overdo it. Do cardio you really enjoy, don't slog away on a machine just to burn calories, life's too short.

It might work better to run less, maybe 3 days a week, and lose at a slower rate. It could make for a more sustainable lifestyle change.

Neither is accurate, both are very rough estimates. A long term estimate rather than daily tracking of exercise works better IMO because it is easy to adjust as you go. If it turns out to be inaccurate for you, just gradually lower calories until you start to lose.

The calorie estimates are inconsistent and from various sources anyway.

Long time vegan, I'll add you.

Tagging for the 100 times a day I read "maybe you're not eating enough" on the main forum.

Swimming relies heavily on form. Given your mixed goals (strength and tri training) you might be better off with very light swim workouts on the same day as a run working mostly on technique. Other cardio conditioning should get you through a first triathlon.

Barbells are best, but dumbells will still work better than nothing, or waiting, especially for a beginner.

Yesterday :smile: Abdominal exercises have limited utility for strength training and for weight loss. Make sure your program is balanced and appropriate for your goals. If your goal is a flat stomach, ab work won't help much.

It could be a temporary fluctuation. Wait a week or two more and see if the gain persists before you change anything. At least one person will come here and say you have gained because you need to eat more, not bothering to notice that you eat back exercise calories. Even if you were undereating, that is hooey. Ignore it.

http://m.youtube.com/watch?v=H7CGkRxSANI&desktop_uri=%2Fwatch%3Fv%3DH7CGkRxSANI

AAAHHHHH!!!!!

Great resource, but ignore the nutrition advice. Don't drink a gallon of milk a day.

Not true, it's about weight loss myth's greatest hits. The OP is obviously a hypothyroid patient who has gained 10 pounds of muscle while in starvation mode.

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Really?