gmallan Member

I know what you mean, my co workers tend to look at my massive lunches strangely. A lot of the time it's jealousy because I make delicious healthy food bulked out with veggies. I'm a volume eater too and also do IF so it's exaggerated because my calories are packed into a shorter time frame. The only downside I can see to…

What does your current schedule look like? Do you watch much tv/Netflix? I had a period of time where I didn't have a tv or internet access and I was sooo much more productive. For me I like to batch cook. Not necessarily the hard core 7 day meal prep that you see on instagram but when I cook a meal I make extra portions…

If you eat at your current TDEE and add more activity then you should still lose - provided you're burning an additional 300-500 calories per day. Make sure you track your weight regularly so you know if you are losing at the rate you'd like because as you lose weight your BMR will decrease as will the amount of calories…

@socalrunner59 I've had enough sporting injuries that have stopped me doing things I love to know that every workout is a blessing and there are plenty of people who want to workout and be fit and healthy who don't have that. Sometimes I need to remind myself of that when I'm in the middle of a hard workout :)

Unfortunately weight loss does not equal happiness, it doesn't even mean you're going to be happy with your body. I think the mass media, social media and photoshop have a lot to answer for making our expectations a bit unrealistic. You have to get to a point where you acknowledge and accept that this is your body, this is…

Unfortunately a lot of this is determined by genetics. I have a short, wide torso too. I'm probably about your target bf% and have some waist definition. I am what some people refer to as an athletic hourglass i.e. my hips and chest are bigger than my waist but not with enough difference to be considered a true hourglass.…

I'm writing this a bit off the cuff but I am interested in the developing area of gut health or "the brain in the belly" as it often referred to. I think this newly developing area is quite fascinating and am looking forward to more research coming out about how processed foods and preservatives affect gut health and any…

I was going to say the same thing as paperpudding. It's not the act of counting itself that causes weight loss. However if you educate yourself on how much you should be eating to maintain your body weight and set yourself a certain calorie goal then, yes calorie counting can be a very effective weight loss tool to help…

I've known to use cauliflower rice to bulk out a risotto. I cut down the amount or rice by 1/3-1/2 and then add cauliflower rice. I've served it to other people and they haven't been able to tell the difference. I also like to do the same thing with mash. 1/2 and 1/2 potato an cauliflower. You can definitely tell the…

OP, are your snacks making you go over your calories? Are you getting adequate micro and macro nutrients? If you are getting adequate nutrition from your meals and your snacks aren't making you go over your calories then there is no issue. Sustainable weight loss is about finding a way of eating that is healthy…

I'd be thrilled to burn 550, in an hour. That being said I'm quite partial to a nice stroll especially if it's sunny. I just usually wouldn't count it as exercise (not saying it isn't exercise for some people but that's just me though)

Oh no, that's a smoothie then really with protein powder in the mix. I'd say it's probably okay as a meal replacement. What does it come out to macro wise?

I've been maintaining fairly well now for a couple years without logging. I have an acceptable maintenance range the upper limit of which generally results in certain items of clothing being too tight. When I hit this I will come back to logging for a couple weeks to a month to drop a couple kgs and as a reminder of how…

Just keep in mind true protein shakes aren't designed as a meal replacement but as a supplement. You can get meal replacement shakes. The difference is that a protein shake should be mostly protein (80% +) whereas a meal replacement should have a mix of protein, fat and carbs. Just something to keep in mind as it will help…

The TRX squats or holding onto something when you squat just help you stay upright. Notice how in that picture the shin is almost vertical whereas in the one above the shin is more angled (more ankle dorsiflexion). I usually do a deep squat as part of my warm up holding onto something, working through my ankles as well. If…

Greek yoghurt with berries. Cottage cheese with, diced tomato and salt and pepper. Raw veggies and hummus/nut butter. Protein shakes. Quest bars (a bit over 150 usually but worth it).

Revealed in the kitchen would be more accurate. Abs are still muscles and muscles are built through resistance training.

Don't skimp on the warm up. My coach always tells me that if you don't have time to warm up, you don't have time to workout. I have crappy ankle mobility/dorsiflexion. One thing that helps me with depth is putting small plates under my heels to improve the angle. Worth a try at least

If you are objectively (tape measure as opposed to mirror) smaller at a higher weight you should be celebrating. At the end of the day, who cares what the scale says - people see the size you are not the number on the scale. The reason I say you should be celebrating is because any increase in weight means you also…

Tzatziki - garlic, lemon juice, cucumber, dill, salt and pepper

It's just a shock because she hasn't seem you in ages. She will get used to it. I find the line "my Doctor says I still need to loose xx pounds to be healthy" is a good one here. Can't really argue with that, although I'm sure some will try

If you have a big meal with carbs and protein before bed you should be fine to lift fasted. Add some BCAAs and sip on them through your workout as a bit of an insurance policy if you like. If you're bulking you'll probably want to have a big meal post-workout (within a couple hours). Meal timing is largely irrelevant…

A list of what you do and don't eat would be helpful. Picky is a very subjective term

Scary as it sounds, what you actually want to do is bulk - gain weight, hopefully a significant proportion of which will be muscle. Eat at a surplus, eat adequate protein (roughly 2x body weight in kgs) and lift heavy weights (predominantly compound exercises). That's the basics, the rest is all fine tuning

I eat around 1500-1600 calories on weekdays and aim for 140g of protein. I eat between 1-9pm. The thing you need to realise is that there is nothing magical about IF. It's just a tool to help create a calorie deficit. It works well for those like me who don't mind skipping breakfast (or another meal), can deal with…

Yep I agree with jmayerovitch. Inverted rows are a good option if you are a long way off doing a pullup. Bands are good for when you get closer. As you lose weight it will become easier

I generally find the people who post about going to the gym all the time are the ones that aren't consistently at it year round 4-6 days a week. They tend to be the people that come and go and get really motivated for a few weeks then drop off. When you have consistency built into your routine you don't need to post on…

Yeah but the recommendation to have a diet that balanced in macro and micro nutrients isn't really the same as saying that pb before bed will somehow magically cause you to lose weight. How do you know what the OP's diet looks like already. She may already be eating plenty of good fats. Statements like pb before bed will…

Do you have BCAAs with your workout? I do IF lean gains style with the exact same eating window as you. I workout either mornings or lunch time. When I workout fasted I always have BCAAs. That's what is recommended. Also there's nothing magical about IF that will cause fat to melt off you. Ii's just a convenient way of…

I just bring leftovers of what ever I had for dinner the night before - stir fry, curry, chicken and veg etc. Makes life easy as you just cook a bit extra. Every time I cook I throw a portion or two in the freezer so I always have a bit of variety