terbusha Member

Great goal! The best thing you can do is develop consistency in your diet and exercise. Work out 5-6 days/week (~30-60 minutes of higher intensity work is great) and nail down your nutrition plan. If you are consistent, great things will happen :)

It all starts with your nutrition bud. Really take a hard look at what you're eating on a daily basis. Are you tracking your food intake? Are you hitting appropriate calorie and macro goals? Are you logging honestly? Are you eating enough/too much?

Buddy up! I'd be happy to help you out with encouragement and advice when you need it. I'll send you a buddy invite

Just taking a PWO will not make you gain weight. Most of them are basically caffeine with some other supplements in them and don't have many calories to them. If you work them into your overall calorie and macro goals, you'll be just fine. Give them a try and see if they ramp up the intensity of your workouts. Watch out…

Your calorie average is right on point. Don't worry about it. For weight loss, the most important thing is your calorie goal. After that, macros are secondary, but really protein is the most important macro to get close to your goal. As long as your calories are good and your protein is on point, your carbs and fat can…

The best thing you can do is develop a plan and talk to your family about it. Ask for their help as you start this journey and explain why it's important to you. Invite them to do it together with you. If you can get a couple of them to join you, it'll be way better. Also, set up specific and appropriate calorie and macro…

If you're looking for hear rate zones that promote weight loss, more intensity is always king. The more effort you put in, the more results you'll get...of course when paired with a caloric deficit. There's some great scientific research showing that true HIIT sessions (all out sprint intervals as hard as you can go for…

I thinks it's more productive to work some treat foods into your diet throughout the week from time to time. I see a lot of people just completely lose control on cheat days and turn it into an all-out binge-fest. Working ~200 calories of chocolate into your macros from time to time is way better. I think a reason for…

If you're eating at a calorie deficit, then you'll lose weight. Don't overly restrict calories though. If you eat too little, your metabolism will drop faster and you'll plateau in your weight loss. Also, if you're already eating a very little amount of calories and your weight loss stalls, you won't have room to make an…

My wife is a night-shift nurse and deals with this a lot. What she does is eat a normal day before her first shift of the week. Her meal at work counts as the next day's lunch. She comes home to sleep and gets up at ~2ish. She'll eat breakfast when she wakes up and the dinner before her shift that night. That completes…

Find some snacks that you can work into your calorie, macro, and fiber goals. For example, there are some great popcorns out there that are a lot of volume, take a good deal of time to eat, are pretty low in calories, and have some good fiber. I also like mixing a scope of chocolate whey protein with some vanilla greek…

I wouldn't worry too much about it. If you eat sensibly, 2 weeks of sensible eating as you recover will not derail your awesome progress. Focus on healing, and when you can get back to workouts, go kick some tail! You'll be just fine.

There are some great popcorn products out there that have good fiber, lots of volume, and low calories. I also like mixing a scoop of chocolate whey protein with some vanilla greek yogurt...high protein chocolate pudding!!! Be sure to fit them into appropriate calorie and macro goals, and you'll do great!

I used to see my weight be the lowest on Fridays, but I think that's because I'm more strict/consistent during the week. It's doesn't really matter what day(s) you use for your weigh in. Just be consistent and do it in the morning after you use the bathroom and before breakfast. That will give you the best reading. You…

I would drop your calories a bit to compensate for the reduced activity. When you get back to the gym (with clearance from your Dr), then bump it back up and rock on!

Yes, certainly find someone that can help you process through your issues relating to food. When you break that guilt, this process will get easier.

Getting in some protein post-workout is helpful to initiate muscle building and speed up recovery. You don't have to drink it as a supplement. You can eat a meal if you'd like with ~30 g of a high quality protein source. If you do like protein supplements, whey protein is the best. Avoid soy protein. It's very low quality…

It's going to depend on your metabolism. I know some ladies that can lose weight at 1900 cal/day and others that eat 1300 cal/day to lose weight. Go by trial and error. 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…

It comes down to consistency. I would get in more than 3 workouts/week. 5-6 days/week of short, but intense, workouts is more effective. I would also bump up your protein macro. ~110 g/day is not enough for someone with more muscle than normal. I would try and get to ~150 g/day, spread out to 3-4 doses. After that, fill up…

100 lbs in a year is ambitious, but it's doable (I've seen people do it) if you have a healthy metabolism. Set up a tough workout regime and dial in your nutrition. You can do it! Work hard and develop outrageous consistency. That is the key.

I think simply having someone to talk these issues out with would be very helpful for you. Bottling up all those negative emotions will just make you explode or find some destructive outlet for your frustrations. You don't want to do that.

I'm not in the area, but if you have no luck finding a workout partner, I run a private health and fitness support group through Facebook that people really like for helping them stay accountable. There's lots of people posting and we all help keep each other going. If that's something you'd find interesting, let me know…

I wouldn't bother with it. You'll know from day to day if you want to alter your calorie intake. Be sure to hit your protein goal, and then change the levels of carb/fat to hit your calories. I would just do it by logging to a certain point and then stopping eating for the day.

I would suggest that you find a way to work some of that into your normal diet from time to time. Trying to overly restrict yourself will cause problems down the road. Work some of that in, but make sure you stick to your overall calorie, macro, and fiber goals. As long as you do that, you'll be just fine. Also be sure…

Give it some more time. I would as if you can see a difference in how your clothes are fitting? I've seen a lot of times the people start lifting and go up in weight, but they actually start to lose inches in the process. Strength training is so good for long-term success, so keep at it! As for your calories, what is your…

We need some more information to give you advice. Are you honestly tracking your food? Are you sticking to appropriate calorie and macro goals? Are you working out hard 5-6 days/week? In general though, focus on building consistency from day to day...in both exercise and proper nutrition.

That is certainly a good method of working out. I would however suggest that you incorporate fast-paced resistance training during your fat loss phase to work your muscles and reduce muscle loss. I lost 64 lbs with doing fast-paced resistance training 3 days/week. I didn't build much muscle on that calorie deficit, but it…

Focus on building consistency in hitting your nutritional goals (calories and macros) and getting in tough workouts 5-6 days/week. If you're working hard and staying consistent, you'll make progress for sure :) Hit me up if you need some help. I'm always happy to lend a hand.

Kids are the best motivators. My son is the reason I started this whole journey. I'd be happy to buddy up and help you along your journey.

welcome back to the journey! I'd be happy to buddy up and help you along your journey