jstout365 Member

Hi, Keto noob here. Started this woe on Sunday (4/26) and have already found this group to be super helpful. May goals: 1. Increase the length of time for my jump rope workouts, continue increasing weight during my weight lifting workouts. 2. Continue learning about Keto and tracking food to make sure I’m on track

I would look into this and also make sure you are logging/weighing food accurately. I did a quick run of 226 vs 180 and BMR drops 200 calories. As you get smaller, you actually need to restrict calories more. 180 with a height of 5'5" (just put something in) had a BMR of 1600. So if you are burning 200 less calories per…

870 days of uninterrupted internet access for me! I've gone down and back up and down and up a little over that time, so all I can really say is that I had internet for 870 days in a row.

Yeah, the book calculation appears to be off since the carb and fat grams for an equal percentage of calories won't be equal. Carbs will be over double the grams of fat. So say 2000 calories with 30/30/40 c/f/p breakdown or 600/600/800 calories which is 150g carbs/66.7g fat/200g protein. The difference is calories in fat.…

I have one for breakfast as a way to bump up my veggie intake. I start with 1/2 cup kefir (for probiotics), 1/2 cup water, 45 g greens (spinach/kale) and blend that first. Then 1 scoop (34g) Trutein vanilla protein powder (any brand should work) and blend. Then I add 50 g beets, 50 g avocado, 1/2 kiwi (about 35g), 50 g…

Nope.

I do both because that is what works best for my schedule. MWF I lift before my boxing class and do lower body like squats and deadlifts. Then I get up early on Tu/Thur and hit the gym before work and do upper body lifts. I dread doing lower body work in the AM just because I feel stiff and it takes a while to loosen…

Yep, I did a double take since I thought OP came back and said she didn't like it after all.

A few things to consider: Weight loss is never linear....you will have some up weeks, some flat weeks, and hopefully the majority will be loss weeks. Weight training can cause water/glycogen gains during muscle repair...this is normal and often throws off the scale the first few weeks of starting a new plan. Keep up with…

Become an athlete.....seriously. Strength training (with progressive load barbell routines like Starting Strength or StrongLifts 5x5, or even some body weight routines like NerdFitness or You Are Your Own Gym) paired with some level of cardio conditioning will help. If you can find a group sport club on campus you can use…

http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html/ I've been posting this article a lot lately and I think you may be seeing this with your current exercise/calorie goals. The tl/dr version is that diet and exercise both put stress on your body. Stress increases…

Cortisol level can increase with stress (cutting calories, physical exercise, any stress really) and cortisol can have an effect on water retention, which is why you may see an increase in weight. Normal weight fluctuates +- 5 or so lbs a day so progress should be determined from multiple data points, not just day to day…

http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html/ (this article is from an interview and is rather casual in language, but takes another look at the above article - take warning)…

5'2" SW: depends on which start you look at (high of 160, then 153, now 144 -- I suck at maintenance, but my "start" weight is getting lower and lower each time :D ) CW: 140.5 GW: Meh, 128-130 or higher if I'm happy with what I see. 128 would put me close to 20% BF and that is a happy leanness/look for me. My lowest was…

I also like some of Panara Bread's options.

Water retention can mask weight loss for months in some people. Start weighing all your food to get the most accurate idea of your intake (as mentioned above) and watch things like sodium. While not horrible for all people, sodium can cause a spike in water weight that can take a few days to even out. How often do you…

How are you tracking your food intake? Are you using a scale for all dry goods and measuring cups only for liquids? Chances are, you are eating more than you think.

http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html/ and http://www.bodyrecomposition.com/fat-loss/another-look-at-metabolic-damage.html/#more-9313 How long have you been tracking with the spreadsheet? You will get better numbers after a month. Remember that BMR is…

Yeah, not too many people would have time for all that. Plus, it is extremely biased to upper body.

Lose more body fat in general. You can't spot reduce. If you are not already following a progressive load lifting program, start.

Um...no. That would totally suck to squat and deadlift in....or do anything in really.

I am a quad dominant squatter and I have had better luck in terms of enhancing glute looks/power with barbell hip thrusts and some accessory lifts like cable abduction, back extensions, and heavy kettle bell swings. Google Strong Curves (Bret Contreras) and check out the exercises he has listed.

Considering that a person running at 6 MPH will burn an average of 10 calories in a minute, I would imagine that 1 min of a plank would be less than that.

I would go back again and double check the recipe and the added ingredients with servings one more time. It may not be AS bad as you think (although most slices of pizza are about 400-600 calories and this sounds similar). Little mistakes can easily throw off the calories. If it really is 1000+ per serving. Oh well, not…

Normal weight fluctuations can be + or - 5 lbs in a single day and are related to how much water we are retaining. As has been mentioned, weight loss is not a linear process and you will have weeks where you lose, weeks where you maintain, and weeks where you gain. That is totally normal despite how difficult it can be to…

Weight can fluctuate up or down 5 lbs in a single day depending on how much water retention you have. Sodium can be a killer on water retention and when you eat out, you just kind of have to assume that you are getting a sodium bomb wrapped in a tasty meal. Curry is often high in sodium. Just go to any restaurant website…

That swelling is water/glycogen retention and yes, after a few days of rest, the water retention will lessen and you will see it reflected on the scale. Water weight is a big factor in normal weight fluctuations and can be +- 5 lbs in a single day. Track your weight loss over a few weeks to observe a trend. If you do weigh…

I'll use greek yogurt in place of heavy cream in some soups and similar recipes. I've done the applesauce for butter in baking as well. Most of the time I just bake what I want and make room in my calories and macros for the treat. I will also make them into smaller portions if I can....like make 8 little mini cheesecakes…

I took Metformin for PCOS while trying to get pregnant and noticed no effect on my weight, but then again, I wasn't eating in a calorie deficit. I got pregnant and went off of it and never went back on. I was able to lose 28 lbs (and I still have PCOS) and lean down to sub 20% body fat. While still not taking Metformin, I…