gmallan Member

I eat lower in calories during the week so I can indulge without thinking too much on the weekend. Works well for me for maintaining my weight. If I want to lose I have to reign the weekends in

Have you accepted that 1000 cals and only eating veggies and protein while simultaneously flogging yourself at the gym is a mistake? On the 1000 cal thing - this is too low for pretty much anyone other than the smallest most sedentary female. I also assume you're not eating back the calories you burn from exercise so that…

That's why I wouldn't necessarily bother to pay to get my bf% measured. Yeah, it's an interesting measurement but at the end of the day, knowing the number doesn't change what you see in the mirror. If you want to have an accurate comparison before/after/during a particular program or diet phase it could be handy but you…

Keep trying new things until you find something you enjoy or at least don't hate. Think outside the square. There and thousands of different ways to get active and you can't possibly hate them all. Make it social, with friends, your partner or your kids. That way if you end up not liking it you're at least in good company.…

You've had some solid advice already. Those scales can be out by +/- 8% so don't pay too much attention to those. Track weight and measurement consistently (same time of week/day etc.) and it'll tell you a lot of what you need to know. Not losing muscle while you loose weight should be a priority for anyone and the only…

P.s. great job on the weight loss - keep it up! (See how easy that was)

It's not a helpful comment - maybe if they'd commented out of concern before the OP started to lose weight and in a more tactful way it could have been viewed as helpful. That they waited until the OP had already started to lose weight just makes it a back-handed compliment at best or an insult plain and simple. If they…

Find something you enjoy doing, or at very least don't hate (I hate stationary or steady state cardio with a passion but l love weight lifting and sports). Walking with your favourite music, dancing, hiking, anything outdoors, team sports, wii, exercise classes, swimming, surfing, climbing, weights... try them all until…

Can you tell us what you're eating or open your diary so we can have a look? It's pretty easy to add extra calories if you eat more calorie dense foods (they can be foods that we traditionally think of as "healthy" like nuts, avocado, seeds, olive and coconut oil, full fat dairy, dark chocolate - yum!).

You can definitely spot gain by building muscle (I have a bigger butt and smaller waist now - which wouldn't be possible unless I'd lost fat overall and gained muscle in a specific area). To gain muscle on your butt you'll need: 1. Calorie surplus; 2. Adequate protein (2xbody weight in kgs is ballpark); 3. Strength…

Two weeks isn't enough to gauge whether this is working or not. If you've just started working out or increased the intensity then water retention could definitely mask any weight loss

Firstly just to clarify, there are protein shakes and then there are meal replacement shakes. Protein shakes should be mostly protein (say 80% or above), meal replacement shakes should contain a mixture of protein, fat and carbs. Protein shakes are not necessary for weight lifting in the same way that meal replacement…

You say you want to be fit, do you have an actual fitness goal or idea what fitness means to you? Exercise should be selected and targeted towards that goal. I think your goal might be to look fit not actually be fit. The former requires a decent amount of muscle and low bf%. The latter requires training to be able to…

My frequent late night snack/dessert is microwave protein brownie/pudding. 15g of chocolate WPI 15g of chocolate casein (can just use whey but casein is slower to digest and gives a better texture) Roughly 80g milk of choice ( I use cow milk. I say roughly because it depends on the texture you like at the end) 8g…

I usually eat until 9pm at night and I can see some ab definition - myth The only reason eating late would be an issue for weight loss is if it caused you to eat over maintenance calories. Other than that, a good reason not to eat later at night is if it causes issues with sleep or digestion.

You say you want to be fit not skinny but list weight loss as your primary goal. Do you want to be fit or look fit (there is a big difference although they are somewhat linked)? Being fit is definitely not about weight loss at all it's about what your body is capable of. Being a healthy optimal weight and body fat % for…

Yes, all the time. I go to a 24 hour globo gym because there's no better option in my price/use range. I've been doing a lot of either heavy or explosive work lately which requires long rest periods so I tend to look around while I'm resting (people watching is fun). I see a mixture of people who are lifting way too heavy…

My feet love brooks dyad, but I have strange feet. I definitely recommend getting properly fitted at a running shop at least once.

I'm not totally on board with the whole cauliflower rice/mash thing but have found that if I do half/half I can barely notice the difference. I sometime make mash with half potato half cauliflower or risotto with half rice half cauliflower rice. Saves a lot of cals but you still have the carby satisfaction

Re-frame your thinking. You can eat anything you want for breakfast not just "breakfast foods". Just eat a normal balanced meal like you would with lunch or dinner. Left overs are a great option

I take creatine and find it helps with my strength training. Why are you thinking about taking it? Check out this link for a good summary. It'll likely answer most of your questions https://examine.com/supplements/creatine/

It depends on the injury but basically whatever feels good. For back I generally tend to stick to heat.

From a pure weight loss perspective it might slow your weight loss a little if you ate over maintenance or cut into your deficit. From a life perspective: learn from it, forget about it and move on. Get back to normal eating as soon as possible. Cut a few calories over the next few days if you must. Also, think about why…

People who are genuinely concerned don't tend to make comments behind your back (or at least they shouldn't). People have a skewed view of what healthy looks like these days. It might also be the baggy work clothes making you look underweight too. As long as you're happy and healthy then don't listen to what other people…

By yourself or with a group though ;) Lucky there was an "or" in there.

In my experience they range from downright dangerous through to harmless enough but not particularly useful right through to worth their weight in gold. Look at qualifications, plus a proven track record in whatever it is you're trying to achieve. Recommendations from people with similar goals/mindsets are fantastic. I'm…

Zero. You don't strictly need cardio or exercise for weight loss. You lose weight by eating less than you burn. It's got some great health benefits though and will allow you to eat a little more and still loose weight (just not as much as most people think) so definitely still recommended. Just don't expect any magical…

Stop weighing yourself more than once a day. Weigh yourself no more that once a day preferably naked, first thing in the morning after using the toilet or at least at the same time of day and under the same conditions. There are too many other factors that can cause weight fluctuations for comparisons at different time of…

I'm not sure about them not increasing your strength at all but I agree that doing incline push ups is a much better option than knee push ups especially if your goal is to eventually be able to do full push-ups. 30 is a pretty high number. I would think if you could do 30 off your knees you could do some off your toes. If…

For the purposes of lean gains style intermittent fasting they say that anything over 50cals will break the fast. I don't know where they get that number from though. In terms of the actual fuel sources used, a little bit of milk in your cups of tea may not make a huge difference as your body will go through that pretty…