REB89 Member

Yes definately eat your exercise calories. Add caloire dense foods like peanut butter to your diet to bulk up the caloires. Also I agree with the protein shakes, these should help to give you more calories as well!

I'm currently in a gap year working in a large agri-buisness company and then I'm going to study dentistry in the UK

strawberries :bigsmile:

I had a BBQ marinated chicken breast , 60g basmati rice (about 2/3 cup i think?), 1/2 cup peas and 4 tbsp sweet and sour sauce :bigsmile: it was delicious!

soudns like you did well yesterday. well done!

:wink:

I actually didnt realise that anywhere between 12 and 25% body fat was healthy so that's made me happy :smile: At the moment i have a ratio of 55/20/25 for carbs, fat and protein. I may try reducing my deficit a bit and see how that works out!

Welcome! everyone here is great and i'm sure you'll be able to reach your goal. good luck :flowerforyou:

Thanks for that! Yeah I am definately looking to tone up as well which is why i'm doing strength training and i definately am trying to lower my fat percentage because it is around 27.5% at the moment which is quite high. I would love to get down to around 18-20%.

Thanks for the post. I'm currently have a BMI of 23.8 and a deficit of 500 cals a day which i assume is ok?

I had : 1/2 cup oats with 1 pot low fat strawberry yogurt pear

WOW helawat you do a lot!! For me everything depends on my schedule so I do cardio 3-5 times a week for 30-60 minutes weights 2-4 times a week for 15-45 minutes

nice to have you back:smile: it's funny cause I was actually wondering where you were today haha. Anyway congrats on the grades and goo dluck with the tatoo tomorrow, you'll have to post a pic once it's healed!

salad with lettuce, cherry tomatoes, green beans, kidney beans and tuna with low fat italian dressing follwed my 2 cups strawberries:smile:

ok measurements: Waist- Start: 29.5 End: 29.5 Belly Button- Start: 33 End:33 Hips- Start: 38 End: 36.5 So none off my stomach but 1.5 inches from my hips!!

this sounds really good i think ill try it this week some time!

i think it updates automatically whenever you lose 10 pounds. Unfortunately though yes your calories will decrease!

:flowerforyou: good luck today

:wink:

congratulations, you must feel great! :drinker:

bump for those of you who wanted to knw what it meant!

PErhaps your body is hingry because it is not geting enough fat. Your body requires protein, carbs AND fat to function properly so I would try increasing your fat intake (maybe add things like peanut butter)

me 3!!! back on track today though!!

Sorry you're feeling so crappy! If it's a cold though you shouldn't be getting antibiotics for it as antibiotics can only help fight bacterial infections and not viral infections and colds are viral infections. The only reason i say this is becasue anti-biotics tend to be very overprescribed by doctors and you can build up…

I had a bad breakfast this morning as I was in a rush and had to buy something. 1 bread roll with a slice of cheese (and a small amount of butter) 1 pear Mid-morning: 1 plain pretzel bread roll I never normally eat bread (as I have a mild wheat intolerance) and I know i0ll suffer for it later!! I'll have to make up for the…

i will post this evening:smile:

I had 1 1/2 pieces of brown bread with 5 slices of extra lean turkey 1 tbsp hummus 1/3 cucumber 1/2 bell pepper and as a friday treat I had a twix bar :blushing:

don't know but i'm young and i'm not finding it easy!!

i cant remebr who, i think it may have been songbyrd that said that you need more calories when you are sick (as you need extra energy to fight off infection). i didnt count caloires when i was really sick.

the idea of neagtive calorie foods is that you burn more chewing them than there are claories in them therefore, i dont really think it would count if they are all liquidised into a soup! Plus there is no proof that there is such thing as a negative caloire food (at least i don't hink so!) although they are great to snack…