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I do late afternoon at work if I have a quiet pocket where I can slip away for 1 hour, otherwise I workout at nite. I wish I was one of those ppl who could wake up at 6am, workout and have the whole day ahead. I've tried many times, but when my alarm goes off at that insane hour, I'm just like NOPE. When it's happened,…
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If it works for you, go for it. Ultimately, the plan that works is the plan you can stick to. There are people who'd die if they didn't eat as soon as they woke up. There are ppl who don't eat until 12pm. Everyone is different. Protein powder is a pre-digested form of protein, meant to shuttle to the muscles quickly. Many…
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The HRM is operating under the general rule of thumb that energy expended during low intensity exercise (ie your hear rate isn't that high) is pulled primarily from fat stores, and energy burned during high intensity exercise (ie your heart rate is higher) is sourced from carbs and is improving your cardio health. You can…
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I wouldn't think a low RHR would affect your weight loss. Calories in vs. calories out is likely the culprit. I read your post but maybe I missed it - how long did it take you to lose those 3lbs? Also, how are you tracking your caloric intake? Are you weighing everything or using measuring cups or eyeballing portions? What…
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Where on earth are you ladies planning on wearing crop tops and bustiers?!?!
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What are your goals with said cardio? Are you currently cutting? Bulking? Training for a marathon? More deets would be helpful. What type of running? Short distance? Long distance? Steady-state? Tempo runs? Either way, you'll get a variety of answers but at least you can assess the pros/cons and general uses of fasted vs…
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Not all keto diets are high in fat. In a Protein Sparing Modified Fast, an individual eats virtually only protein, so that once the body enters ketosis, it burns stored fat for fuel since it can't doesn't have the option of burning the fat you're ingesting. Also, when done correctly, keto diets result in initial rapid…
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It has more protein than a Snickers bar, but it's garbage. The vast majority of most protein bars are sugar-laden, too. You have to do your research: ingredients, labels, nutritional breakdown.
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Impossible to say unless you've been weighing/tracking everything you eat so we can see exactly how much you've been eating. If you haven't gained or lost any weight, you've most likely been eating enough calories to maintain.
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Pasteurized egg whites can be used in a shake in place of protein powder, if desired. I'm sorry, I don't have any suggestions for a low/no cholesterol pro powder off-hand, but I'm sure this is a concern for many people - a 1.2 second google search reveals that there are indeed certain brands that offer isolates with low/no…
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Sure, since you say you trained in a fasted state, it's porbably water. Water is an important part of muscle recovery and body stabilization after weight lifting. Water is being stored in those muscles and in your cells while the repair process is underway.
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I'd concentrate more on the calories going into your mouth than the calories burned during exercise at the moment. That's not to say that a heart rate monitor with chest strap and calorie counter can't provide you with a decent baseline of the cals you burn during exercise. But they're not 100% accurate either. Plus a…
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With my calcs, you come in with a TDEE of approximately 2,100. Resistance band work for 35 mins counts as light exercise, and I took the liberty of assuming you also do light cardio for 45 mins, unless I've misjudged. I also returned a BMR of 1560 on you. BMR is basically your burn rate while snoozing. If you committed to…
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Do you weigh and measure EVERYTHING using a foodscake? Every piece of meat, every ounce of cooking oil, every sauce you put on your chicken, etc? Eating clean doesn't lead to weight loss, eating less calories than you burn leads to weight loss. I don't need to know your stats. If you are truly eating 1,200-1,400 calories…
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This. Ignore any reply that tells you to "drink another glass of water" or spread your meals out. 6 meals per day may work for some people who prefer to eat smaller meals more often, but it's not the secret to weight loss. Weight loss is about basic math. Burn more cals than you eat. The end. If you are looking to only…
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I would be eating twice as much protein if I were you (~140g). There are easy, nutritious ways to up your calories. You can simply increase serving sizes, or add in dense items such as: olive oil, avocado, nuts. Beans are good. Do you eat eggs? Do you eat dairy? The vast majority of supplement bars are full of garbage, so…
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There are several commonly used methods... 1. Body fat composition scale purchased for $50. Cons: INACCURATE. Pros: the number won't be right, but some ppl use it for trend purposes (ie, the number is wrong, but if that wrong number keeps going down, then you might be able to use it as proof that you're losing fat. Or it's…
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I would never use MFP goals to guide my overall intake, macro distribution, or exercise calories. I don't want MFP pre-calculating my daily burn and then helping itself by estimating what I burn during exercise. The most way to calculate your daily caloric requirements is the TDEE method. Case in point: I set my MFP…
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If you really are eating 1,400 calories per day, then you are not gaining muscle. Simply put, gaining muscle mass requires you to lift heavy and eat *above* your daily maintenance caloric requirement. For how long have you been eating 1,400 calories per day? A solid month? If you have truly been eating 1,400 calories per…
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A previous poster said it already. Weight gain and loss boils down to calories in vs. calories out. I'm not advocating a daily cheetos habit but if you're obsessed with them, why not have them a few times a week and adjust your daily intake to allow for the 300 calories or however many come in a bag of cheetos? Making…
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You know what *they* say...YOU CAN'T OUT-TRAIN A BAD DIET. I subscribe to this theory. Partly due to personal experience, and partly due to the evidence behind it: 1. It takes WAY longer to exercise off 1,000 calories than it does to eat 1,000 calories (hours vs. minutes). 2. People often underestimate how many cals they…
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What are you seeking from a Cleanse? I know this isn't a popular response, but your body doesn't actually need cleansing. Your system does that for you if you're eating normal foods (ie, not processed junk). If you're looking for quick weight loss, I'm sure it'll be achieved on any 3-week Cleanse that involves lots of…
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You've only provided details on exercising which would account for arguably 30% of the total equation here. P.S. You don't need to exercise every day to lose weight. We're missing crucial details on your intake, ie, total daily calories, macro breakdowns, etc. Getting these numbers right will be the difference between…
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All of the responses are correct, in that at the end of the day, it's about calories in vs. calories out. However, no one has flagged your statement about you're desire to "just maintain and tone". What does this mean? The word "toning" means jack, but many people use it to explain their desire to look "firmer", appear…
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Sigh. ^^ This.
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1. Customize your daily intake and macros on MFP. Don't pay attention to the defaults. That's all they are. Up your protein to about 1 gram of protein per pound of body weight. And for ppl who will reply and say "Don't you mean LEAN body mass?" No, I don't. A 40/30/30 split is a good start, but everyone responds…
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I believe overall intake is more important, but your macros do play a secondary role. At the end of the day, there's no denying that calories in vs. calories out are responsible for whether you lose weight or gain weight, but macros can influence the nature of that weight (ie fat or muscle).
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Bananas are key post weight workout, in addition to a protein source, as the banana is the vehicle that carries your protein to your muscles. ie, whey protein shake with banana blended together. Bananas are also rich in potassium which balances the fluids in your muscles and prevents cramping in hot, humid weather.…
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I'm not sure what you mean when you say you "love your frame @115". 115 is just a number on a scale that doesn't reflect composition. Did you used to be smaller? Or harder? How active are you during exercise, and how many days per week? What exactly are you eating to hit your 1500 calories per day? Are you simply trying to…
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I can't see your food breakdown, but the minute I see a daily intake of 1,200, I immediately wonder what your stats are re: height/weight?
