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Yeah, the MFP macro suggestions suck LOL Here is what I do. Protein: 0.8-1.2 g/lb of lean body weight Fat: 20-30% of your daily calories (I set mine to 25%) Carbs: the rest of your daily calorie intake Since fat and carbs are basically for energy, they are somewhat interchangeable. If you want a day higher in either of…
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Fast paced weight lifting + high intensity cardio workouts + slight calorie deficit is a great method to work towards improving your body composition. To track progress, I would simply track your weight and body measurements, and take monthly progress pics to show the visible changes. Keep on working hard until you have…
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Calories are the important thing to worry about for fat loss. If you go over on carbs, then drop your fat a bit to compensate and stay on point with calories. I always try to nail down my protein intake, but carbs and fat can be somewhat interchangeable...since they are both basically important for energy metabolism. As…
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Yep, if you're having trouble resisting things in your house, then don't have them in your house. Putting in place some safeguards to help you stay on track is a great thing to do. When I'm really working hard at getting after a goal, I don't buy certain things that I have trouble saying NO to.
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Weight fluctuates from day to day all the time. If you bounce up for a day or 2, don't sweat it. Just keep doing what you're doing and it'll come back down. Lots of things can affect that, such as salt intake, carb intake, stress, starting new workouts, that time of the month, and more. To combat this, track your weight (I…
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It really comes down to consistency. If you dial in your efforts (nutrition and exercise), you'll make better progress. Unfortunately, there are no quick fixes for this. I would suggest that you really think about WHY you want to hit this goal. A solid WHY will help you to find the determination you need to get after it :)
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Increasing protein and controlling carb intake is a great way to go. Just be sure that you're nailing down an appropriate calorie intake :) Buddy up!
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I've done IM30 and it is plenty of cardio. Adding the steady state cardio is not really effective for prolonged fat loss. Stick with the high intensity stuff. Research has shown that it's the best. If you want to do more, then try maximum effort sprint intervals. Those are super tough...but really effective.
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Give yourself permission to have some of that stuff. Be sure just to log it accurately and work it into your daily calorie and macro goals. If you are consistently feeling like you have low energy, perhaps you are not eating enough, or you are not getting enough sleep. Take a look at your current habits to see if there is…
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Controlling your diet and being accountable to specific calorie and macro goals is most of weight loss. If you focus on nailing down your nutrition, you'll for sure lose weight as you get ready for working out. I cannot say how much you'll lose, as it's very individual to your specific situation, but you can make progress…
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I would say that you are pretty active and should definitely be eating more than 1200 cal/day...especially with all the running you're doing. 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…
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Yeah, you should log the oils and such that you use for cooking. Those calories add up. As you log it, the macros will be allocated according to the foods.
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It's different for everybody and depends on a lot of factors like stress response from new routine, how much weight you have to lose, potentially losing fat at the same rate as building muscle, and how consistent/intense you are with nailing down your nutritional/exercise goals. Some people lose right away, and some people…
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Sometimes you have to find a good/general equivalent and just make the best guess you can. This is still much more accountable than just not logging and eating whatever. Also, this is not going to be the usual situation. It'll be the outlier. If you're nailing your goals most of the time and developing…
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If you're eating pretty much all whole foods, then it's a lot of volume. As long as your calories are on point, you're good to go. Spread it out throughout the day so you're not eating in such large chunks. Also, if it's too much volume of food, work in some more calorie-dense foods to keep you from being overly full
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Establishing consistency is king here. Really do your best to nail down your calorie intake. That's most important. After that, get your macros close. Here is what I do for those. Protein: ~0.8-1.2 g/lb of lean body weight Fat: 20-30% of your daily calories Carbs: the rest of your daily calories Eat mostly whole foods to…
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As long as you're still making progress towards your goals, I would keep the calorie level the same. I only make adjustments when I hit a plateau. I would also suggest that if you can eat more and still be losing ~1-2 lbs/week, then do that. It'll help keep your metabolism up as you diet down.
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The exact foods you eat doesn't really matter as long as you're hitting appropriate calorie, macro (protein/carb/fat), fiber, and nutrient intakes. Eat a lot of whole foods and work in some treats along the way. You'll get there. Just keep the overall context of your diet on point. What I do and what I recommend to people…
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If you're getting leaner but staying the same weight, that's a good thing (to a point of course). If you're happy with your weight and body composition, then I would suggest that you begin to SLOWLY increase your calorie intake. That'll get your body fat/composition to stabilize.
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Hi! Do your best to stick to appropriate calorie and macro goals, while working hard in your workouts. You'll do great if you develop consistency in these habits. :)
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Have you looked at the concept of flexible dieting? It's simply eating foods you like in a way so that you hit specific calorie, macro (protein/carb/fat), fiber, and nutrient goals for the day. Naturally, you'll eat a lot of whole foods (fruits/veggies and such) to hit weight-loss appropriate goals, but it frees you up to…
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You need to focus on building habits that will get you moving in the right direction. Start by simply logging everything you eat for a few days. This will make you aware of what you're actually eating (in terms of calories and macros...protein/carb/fat). If you know what you are doing for nutrition, you can make…
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You need to focus on building habits that will get you moving in the right direction. Start by simply logging everything you eat for a few days. This will make you aware of what you're actually eating (in terms of calories and macros...protein/carb/fat). If you know what you are doing for nutrition, you can make…
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buddy up! Hit me up if you need some help or encouragement. I'm always happy to help.
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Keep that in mind. When you have the "I'VE HAD IT!!!" moment, that's when things change. Focus on why you want to make changes and how your life will improve when you reach your goal. You can do it!
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I'm assuming this means you're not going to eat rice for a full year? Be sure that you are actually cutting the overall calories in your diet and not just replacing rice with something else. 400 calories of fruits and veggies will do the same thing for weight loss/maintenance/gain as 400 calories of rice.
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Yep, those are foods that can fill up your carb macro fast and help you to get your calorie intake down to where it needs to be. Just a point of view though, be sure to not vilify foods. A piece of bread that you fit into your daily calorie and macro goals will not stop your progress :) It's all about the overall context…
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The best thing you can do is build CONSISTENCY. Log everything you eat and do your best to hit your calorie (top priority) and macro goals. Start an appropriate workout plan that has you pushing yourself. Over time, you'll get better and will be able to push harder. You can do it. It's really simply a matter of can you…
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I'd be happy to buddy up and help you along your journey. You are right that community is a great resource to help you stay on point and make better progress. If you're looking for more support, I run a private fitness/weight loss support group on Facebook that I'd be happy to chat with you about to see if you'd like to…
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You can certainly be active with kids, for sure. I would say that really effective workouts would necessitate not having the kids with you. I always get up early and hit a hard workout before anyone else is awake, so I have a set time to focus and really push hard. I think you'll get better progress doing that. You don't…
