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Looking at your sample day, that is a LOT of carbs and very little fiber. Fiber fills you up so I’d focus more on fruits, vegetables, and beans as your main carb sources. I’d also drop at least 100g of the carbs in favor of another 30g of both fat and protein for more of a 33% split between the macros. Focus on the quality…
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I take daily prenatal + multi. I’m probably getting most of what I need out of my normal diet but there’s no harm in taking one. If you restrict certain food groups or types of foods or eat a low calorie diet, you may benefit from one.
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Squats for life
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Heavy squats and deadlifts are best for abs.
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For my husband and myself, about $300. I cook 90% of our food fresh. We use very little boxe or canned food.
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Running alone doesn’t equal weight loss. Check your diet. I just trained for and completed a 50k last weekend and lost 12lbs in the process.
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Unless you’re a bodybuilder who makes their living on honing their physique and stuff like this actually matters, this topic is like beating a dead horse. I can’t stomach food before any type of workout so my cardio is always fasted. It works for me. I couldn’t force myself to eat and go for a 10 mile run even if I knew…
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Unless I’m taking a week or more off (which is rare!), I eat the same regardless—same foods, at the same times, for roughly the same number of total calories.
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1200 is probably too low unless you’re a very small person. But are you actually eating only 1200? Weighing and measuring everything that crosses your lips? Have you been losing/maintaining/gaining weight?
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I ran my first 50k last weekend! Congrats to you!
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If that were the case I would have met my goal weight a long time ago. I would also have a much harder time eating back even close to all of the calories I burn on a long bike ride than I do now.[/quote] Big brain fart when I was typing. I meant ~100cal/3miles
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So a 17 mph ride for an hour would burn 5100 cals? :noway: Perhaps you meant 30 cals a mile?[/quote] Omg I meant 100cal per 3 miles! I don’t know where my head was when I typed that!
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A more reasonable calorie burn would be ~300 calories/mile. Of course that could go up depending on your weight, fitness level, intensity of the ride.
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Do you vary your running pace or is it always as fast as you can? If you want to improve on it, you need to back of it he pace and build a mileage base first. As far as soreness, you need more off days with respect to your legs. Do cardio before or after weight sessions to cut back on training days. You can’t improve on…
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How do you feel with where you’re at? If it were me, I would work to cut body fat while the weather is warm then focus on gaining muscle when it’s sweater weather.
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5-7lbs typically! It’s insane. I keep up with my normal food/water/exercise routine but that doesn’t stop it. Just embrace it, it’ll be gone in a few days!
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I’ve never weighed before and after vacay but I typically gain 5-7lbs the week of my period :neutral:
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None of this is true. You cannot gain muscle that rapidly, even if you were using steroids and muscle and fat (and rocks and feathers) all weigh the same. 1lb=1lb. More likely you’re retaining water from poor eating. get back to your normal routine and everything will even out in time.
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I always bring a side dish that is on the healthier side so I can snack on it guilt free. There’s also usually fruit at warm-weather get togethers (and if not, bring a watermelon!) so that’s safe to load up on without worry. That said, I typically let go of my normal eating habits at family get togethers a because A.) One…
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Like most of us working peeps, getting your steps (or workout) in before or after work morning guy be easies. A treadmill desk could work, too!
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If it were that easy, no one would be overweight.
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My thoughts are that I cannot live without sweets. Whether that be a cookie, candy bar, or watermelon makes no difference—I’d be a miserable B without my daily dose of sugar :)
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Unless you live and die by macros, save yourself some money and just buy a regular brand of no sugar added light ice cream or froyo for the same amount of calories. The Breyers NSA vanilla tastes just like their regular ice cream and clocks in at 160 calories per cup. Those diet ice creams don’t taste very good to me.
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That’s probably the last place you’ll see definition. Lowering body fat is the only way to get there.
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Any chance you can get in your extra miles prior to meeting up with your friend? That would be ideal. I’m at the end of marathon training and have done my best to not split long runs. I’d try my best to not make it a habit. Your body needs to get used to staying it’s feet for that longer mileage.
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No.
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I think that’s great! You could work to build to jogging and cut your travel time in half or maybe find a cheap bike if you’d feel safe doing that. Keep it up!
