CreativeFedora

Whole wheat bread is the way to go. Have you considered whole wheat pita bread as an alternative?

This a great suggestion! For my afternoon meal (around 3pm) I sometimes go for a smoothie too.

I usually go for 4 or 5 meals a day. Breakfast (fruit before working out) Post work out (protein shake) Lunch Afternoon Evening I try to make my lunch the heaviest meal of the day.

I use Optimum Nutrition 100% Whey, double rich chocolate. I find that the chocolate flavors tend to be much more tasty than others. This is my post work out shake, it's rather yummy! 12oz 1% milk 61g protein powder (2 scoops) 1Tsp natural peanut butter Banana (usually 120g) Ice

Likewise for me, my sugar intake reaches about 70g - 90g everyday. It's all from fruits. The mango I ate this morning has 24g. I stopped worrying about the sugar intake since it comes from a natural source. It's the sugars from confections, sodas, and junk food that are one should worry about.

I also use OP, 100% Whey. The label says a rounded scoop is one portion, 30.4 grams to be exact. My protein shakes use two scoops and I use a scale to measure it out to 61g. I simply put the glass portion of the blender on the scale, tare, add milk, tare, add protein powder, and so on. My typical post work out shake is…

I currently am doing two weightlifting sessions per week and am lifting about 75% of what I'm used to. I'll be tweaking my cardio sessions as my program progresses. Eventually I'll take away a stair day and instead do a medicine ball/kettle bell routine.

40c, 30f, 30p is solid. But you also have to identify your maintenance cal intake and eat at a deficit to lose the fat. Keeping your protein macro high will ensure that you maintain as much muscle as possible while losing the weight.

I posted a salad recipe on here last month: http://www.myfitnesspal.com/topics/show/910385-spinach-salad-recipe It's a spinach salad. As of late I've added cilantro and it's super yummy!

I never considered getting a HRM. I'm not a fan of having extra accoutrement on me while I work out. Even my iPhone is too bulky. I just go with my ipod nano (the square one with a clip). But I am interested in finding out how many cals I burn during my stair works outs, so I might check it out. Last year for 8 weeks I did…

It's an art that can be approached from so many different angles, thus leading to heated debate. I'd say keep it simple.

Very well put. Find the comfort weight and work up from there. Create a routine that you can work on. For instance, 3 squat workouts per week: Week 1: Comfort weight for 5 sets of 8 reps Week 2: Increase weight by 5 - 10lbs and try to do the same 5x8 And the pattern continues. Make sure that before you increase weight…

Exactly. It'll take a few weeks to find the routine that works best for you.

I'm fortunate to work from my home office and get my workouts in early in the morning, 6:30/7ish. I tend to do 4-6 sessions and varying types depending if I'm bulking up or cutting. But several times a year I'm off on jobs that last anywhere from 1 - 5 weeks with no time for any kind of working out. During those times I'm…

Once a week on the same day, in the morning after going to the bathroom. Never do it everyday since your weight will fluctuate based on what you eat. Consuming tons of sodium will retain water and upon weight in one can easily be 3 - 5 pounds heavier.

Suppers! I started off on my clean bulk program at the end of November with an end date on March 29th. Over that period I'll gain 16lbs, with 160 being my target goal. I'm so stoked that I'm 2 pounds away and that I trusted my nutrition and lifting! This is what my programed looks like: Lifting 3 times a week. I started…

Here's a good resource for body only exercises: http://www.livestrong.com/slideshow/551492-2o-best-body-weight-exercises/?utm_source=articlebottom&utm_medium=1 Many have already been mentioned in the thread, but the Livestrong page gathers the mall up in images.

Thanks for the clarification. Much appreciated! That just means more protein for me, yay!

This is an ongoing debate as to when to weigh your meats. I personally do it after it's cooked since some raw meats tend to be heavier then cooked meats leading to a difference in nutritional values. And if you;'re watching your cals and macros there can be a large shift. I buy meat in 2 - 3 pound increments and portion…

I only prep veggie and fruit ingredients at the top of each week. My fridge is full of Tupperware filled with diced goods. For veggies that I mainly use, I dice bell peppers, cucumbers, zucchini, onions, mushrooms, jalapenos, carrots, and broccoli. It makes it so much easier to open the container and scoop up the portion…

The good ol smith machine. That's a great way to start off doing squats, but eventually you'll want to move onto the free barbell once you feel comfortable enough not relying on the smith machine for balance and support. Squats do indeed work out the bum, but the soreness will always be on the quads since they're the main…

You'll have to find the best way you're comfortable with. Some veggies/fruits measure out well using the measuring cup measurements others are best weighed. I use MFP data and find out the best way to portion my veggies/fruits. For instance: Broccoli - I measure it out using a cup and cut up trees fairly small Carrots - I…

Sugar is high at 33g. It's all natural sugar, but it's definitely something that needs to be considered for those who are watching sugar intake. I personally stopped worrying about my sugar intake since it's all natural sugars. There's days where it can get up to 100g just because I ate 3 or 4 fruits. It's processed sugars…

Thanks! It hasn't been terribly difficult for me to maintain my weight. Aside from working out 5 times a week, nutrition is the biggest factor. My fridge and pantry are only stocked with foods that are healthy and nutritious, but of course on occasion I indulge on sweets and junk food. I feel that understanding your body's…