JoSa37

I think anyone on rotating shiftwork has a problem with nights shift. My best advice is moderation. Also I found using meal replacement bars helped out a lot for food on the go. By biggest problem is snacking between meals on shift.

I think you need to look at their target audience compared to MFP. On their site people are trying to gain or maintain mass not lose weight.

When I started I found it easiest to log the food that I was eating then after a week I saw how many empty calories I was eating and made adjustments from there. A big thing that helped me was watching the beverages I consumed. I replaced most of my beverages with water now. Best of luck.

I have not had any issues thus far with weight loss. Since the first of the year I've lost about 20lbs. The only thing I noticed about not having the gallbladder is what you already mentioned about regretting eating poorly.

Do something different. Like you, your body becomes bored if you continue to do the same routine day after day. Trying switching the order which you do your exercises or try new exercises.If you are doing cardio try a different form. Change the route and/or routine you perform for your cardio.

Set short term goals. This week do a long ride of 12.5 km, then each week add 2.5 km to that long ride. I think after 8 weeks you should be real close to your goal. Try to ride 4 to 5 days a week. Also do some strength training to aid in your cycling. Core, legs and shoulders come to mind.

See if you have a Pearl Izumi Outlet near you. Also check at Performancebike.com or nashbar.com and your local bike shop for guidance. Alot comes down to personal preference and intended use. If you are using them for short rides most any shorts work if they fit properly. Another purchase to consider is a good chamois…

Right now I'm using N.O. Xplode for preworkout and do a protein shake after my workout. I use whey immediately after working out but I might suggest cottage cheese in the morning and before bed since it is a slow absorbing protein and can feed muscles over an extended period of time.

Here is a video on skull crushers. http://www.youtube.com/watch?v=D_HxupStU7I Best of luck with your arms.

Some of my favorite tricep exercises are overhead tricep extensions, dumbbell kickbacks and skull crushers. As a variation to your workout, when you get to failure lower the weight and continue on to the next failure and repeat. Regardless don't get discouraged if you don't see results right away, we see ourselves daily…

I'd consult my trainer and verify that your goals are the same as their goals for you. I exceed my daily protein allotment but I'm trying to build muscle more than I am trying to lose weight. You may want to consult with another train in your area to see if there eating plan is similar to your trainers or to MFP.

I'd start with cardio machines and core strength. Also don't worry about how much or how little weight you use concentrate on proper form and the weight will come. Also I'd suggest finding a gym buddy to help motivate each other.

I think it all depends on what you want to spend. If you want a road bike equip it with wheels intended for a tandem and a touring style frame. I'd stay away from a department store and go with a local bicycle store.

I'm not sure what your workout entails but try mixing it up for a few weeks. Cut down on Cardio and up your resistance training. Also try alternating your cardio workouts by trying different forms like bike, swim, or row. Maybe try intervals while doing cardio.

You may want to check out bodybuilding.com They have numerous workout plans on there site I'm sure at least one will have little or no equipment. Good luck with your goals.

QUOTE: most say once a week but i do it twice a day before and after the workout i know it alot but it works for me just have to find what works for you Only problem with this (and I'm not knocking you) is that most of the weight change is going to be water weight. If you drank lots of water, you may show a gain. If you…