Stoli24

^^^^ This. Strength training is one of the best things you can do if you want to lose fat. Without it, in a calorie deficit your body will start to burn more muscle. In the long run, this is detrimental to overall fat loss.

I agree, he has a ton of good info available. As for the calorie recommendation, I cant say if that number is right for you... but I can say the number the calculator generates for me is pretty close to what I've been eating in order to lose 1lb/week.

Assuming you are at a calorie deficit, muscle gain is at a minimum. Over time you will actually start to lose muscle despite gaining strength. You can minimize this muscle loss by eating a good amount of protein each day (1g per lb of body weight), strength training, and rest. When you start a workout routine, it's common…

^^^ Agree, this is my plan as well

Weight: 138 Calories Per Day: 1800-1900 Days/Amount/Type of Exercise per Week: 6/ 3x 60 minutes of weightlifting, 3x 25 minutes of light to moderate cardio Do You Eat Your Exercise Calories Back? Yes Months Since You Started? 5 Amount Weight Lost: 25

That is pretty much the ratio I have gone with. So far it has worked for me. Protein ~ g = bodyweight, Fats from Olive Oil, Peanut Butter, etc, and for the carbs I typically go with a complex carb (oatmeal, brownrice) or fruit.

Based on my experiences, JaneDough nailed it. One small difference was that for me, I took the "if it ain't broke dont fix it approach" when it came to my exercising instead of changing it up as she mentioned in Phase 5. Everyone is different and you'll need to find what works for you. Realistic expectations and time…

The first thing that comes to mind is to double check your food intake (preferably with a food scale). Unless you are weighing it, you don't really know for sure. On the topic of muscle, it's been my experience, which was confirmed by a hydrostatic tank, that you will not gain muscle while running a calorie deficit. You…

You're definitely on the right path with your eating healthier foods with good ratios of complex carbs, fiber, protein, etc. The only thing missing is understanding how that food translates into number of calories per day. The only real way to know for sure how much you are eating is to weigh it. I used to use measuring…

Diet is likely going to be the biggest culprit here. For two years I lifted weights or ran 3-4 miles almost 7 days a week but for some reason couldn't drop a single pound. I thought I was eating well too. Turns out, the eating is what was getting me. Once I picked up a food scale, planned out my meals, determined my…

If its available in your area, Dave's Killer Bread. It's probably the best tasting & healthiest (organic, no fillers, great ingredients) breads that I've found.

It was mentioned above but, yes, definitely weight out your food. There are a few videos floating around that show that even with measuring cups, you are likely not accurately weighing the food you are eating. Digital food scales can be found online for $9-10 and will allow you (within 0.1 grams) accurately measure every…

A food scale is what really helped me understand what I was eating. My measurements using measuring cups and spoons were surprisingly off from what I thought. There's a few videos floating around that show this too. Weight fluctuations are normal. The easiest way to think about it is this, if you actually gained 2 pounds…

What kinds of foods are you eating every day? Also, what's your protein level look like?