Replies
-
I don't, and here's why. What I do and what I recommend to people is to eat at a calorie level that allows you to make good progress towards your goal. If you are trying to lose weight, eat so you drop 1-2 lbs/week. This assumes an average calorie burn from you getting in all of your workouts. This will be different for…
-
You're for sure on the right track as you get started. Really try to dial in on nailing down your calorie and macro goals for the day. That is where you'll get the most results from. You've done it before, so I believe that you can do it again. I'm in somewhat the same boat, so I'm working on weight loss too right now.…
-
Strength training is for sure a good thing. It's always been a big part of my exercise regime, including when I am cutting weight. They key is to keep the intensity up (pacing). If you need guidance for strength training, there are a lot of resources out there that can be helpful as you get started, such as trainers,…
-
It's a tough journey for sure, especially when we fall into the crutch of using food for stress relief. The main key getting started is to start with simple steps that get you closer to your goal. If you make a few changes, and then a few more changes, and so on, they will compound and you'll end up with some big changes…
-
I'd be happy to help out if I can with advice on nutrition and/or exercise :)
-
Time to get serious and dial in the intensity. I would start by setting some intermediate goals so you don't intimidate yourself, and focus on just doing the simply daily activities that will get you moving in the right direction (like logging everything you eat and starting an exercise regime). If you need some help, I…
-
hi! For sure those are valid goals. If you have any questions, I'd be happy to chat with you :smile: I'll send you a buddy invite so we can help each other! Allan
-
This is a long journey, so take some time to figure out what changed. When you get it figured out, make an adjustment and get back on track. If you need some help, let me know. I'l always happy to help
-
The key is to focus on your efforts. If you establish healthy behaviors (nutrition and exercise) and are consistent in them, you'll make progress. You are also right in learning to love yourself. You're worth it. Finding a supportive and encouraging group of people will help you stick to it.
-
Buddy up! I'm always happy to assist if you need some help.
-
You are right. Tracking calories, and then macros, will give you a ton more flexibility in setting up a sustainable diet plan. It's the best way to make progress. Track everything into MFP. Fruit and veggies are great, but they still have calories and macros that need to be accounted for. If you eat 3000 cal/day of fruits,…
-
Buddy up! I'll send you an invite
-
Buddy up! :)
-
Buddy up! If you need some help, let me know. I'm always happy to offer some advice if it's needed.
-
What I do and what I recommend to people is to eat at a calorie level that allows you to make good progress towards your goal. If you are trying to lose weight, eat so you drop 1-2 lbs/week. This assumes an average calorie burn from you getting in all of your workouts. This will be different for everyone, so you'll have to…
-
Buddy up!
-
You don't want to just do a big addition of calories to your daily intake. Take it slow with a reverse diet. Here's a great video describing this process. www.youtube.com/watch?v=A3gTGLulLnI Basically, it's the slow addition of calories into your diet over time. Keep on adding in calories by increments over the weeks until…
-
Get to it! Just focus on taking it 1 day at a time. That's the secret. Just do your best and keep trying to get a little bit better. If you need help, let me know and I'll be happy to do what I can for you.
-
Your best bet is to start a reverse diet to SLOWLY add calories back in. Hammer the weights and work hard. As you get your calories up from week to week, you'll get to a point where you are maintaining weight to just gaining ~1-2 lbs/month. That's where you want to be to conservatively add muscle mass with minimal body…
-
If you're at a weight that you like, then I would focus on resistance training (weight lifting) workouts. If you work hard with this and eat to maintain your weight, then you'll build muscle as you reduce body fat. This will improve muscle tone/development and get you to where you want to be. More cardio is not the answer
-
Weight loss is not a straight line. You'll have some good and bad losses. Just keep on working at it. You had a fantastic weight loss for month 1, and your body is probably just reacting to the fast loss. Give it some more time and you should start to make progress again after the stress dissipates. As long as you're…
-
Yes it will contribute. The most important thing is the overall context of your diet. When you can, be sure to eat so you have fuel to get through the day. If you really have no time to eat, then try and get in a bunch of calories for dinner. There's no problem in that if your overall calories for the day are on point.
-
This depends on a lot of factors, such as your consistency in sticking to your goals, the intensity of your workouts, and your metabolism. I would suggest that you simply focus on working hard and being consistent in your efforts. As long as you do that, let the results be what they are. You'll make progress, but don't be…
-
I've done that before and it works pretty well if you're at an appropriate calorie intake. I've switched my macros up in the last couple years though. Sports nutrition research suggests that eating more than ~1 g of protein/lb of body weight really doesn't give you more benefit. Here's what I do. Protein: 0.8-1.2 g/lb of…
-
No way you are over 30% body fat at your height and weight. Those scales suck and are very inaccurate. To track progress in getting leaner, I would simply pay attention to body measurements. If they are getting smaller, then you're on the right track. You can also put your measurements into a calculator to estimate your…
-
A lot of times you'll retain water for a week or 2 (stress response) when you start a new and tough workout regime. Give it some time and it should flush out. Also, pay attention to your body measurements. If they are getting smaller, then you're doing it right, even if the scale is staying put or getting a bit heavier.
-
Give it time. Remember, you're working out and eating healthy so you can be fit for the rest of your life. Just put in the work and progress will come. Be sure to accurately measure and track your food intake and do your best to hit your nutritional goals for the day. Also, what are you doing for working out? Be sure to do…
-
Low intensity steady state cardio is not very effective for actual fat loss. There are much better options for exercise that will help you make progress. I would do things that are higher intensity and also incorporate fast-paced resistance training. That is a great way of going about working out. Also, you don't want to…
-
I don't track my activity because it changes your intake from day to day. It seems that people have a harder time building consistency if they are trying to hit a moving target every day. I think a more simple approach is easier to stick to. What I do and what I recommend to people is to eat at a calorie level that allows…
-
My priority is always calorie goal first and foremost. After that, get in your protein with ~3-4 doses throughout the day to maximize muscle protein synthesis. After that, fill in carbs and fats to hit your calorie goal.
