ikearch Member

Same here, first thing out of bed - stretch then work out. Water during, protein shake right after, then food if I'm hungry.

Instead of more reps, add weight and keep reps around 6-8 for most everything except leg (legs around mid-teens). Try increasing every week-2 weeks. Try other exercises for the muscle groups instead of the same ones, switch between them (every other time you work out arms, etc...). Bodybuilding.com is very resourceful for…

Dieting takes a lot of discipline and research. I recommend a higher fiber diet (sweet potatoes, cherry tomatoes, grapes, flaxseed, cauliflower, broccoli) and 8oz or more chicken breast or salmon/day. Allow time for the diet to "take hold," as it's something you might not be used to and your stomach will need to adjust…

without a side angle I'd guess no more than 125 with a BMI of 14-15%. Keep in mind that actual BMI (calipers) is always going to be different from a chart.

You're absolutely right. This particular "chapter" of my diet/exercise regimen is only for this month. After this month my calorie intake will be at least 1600/day. I typically avg 160+ g protein and try to get 25g fiber. Those are my main goals for dieting. When I lift, I use mostly compound exercises and I hardly ever…

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I'm not saying it's sustainable, I'm doing it as a boost to my ultimate goal. I'll keep exercising and I'm sure my caloric intake will rise to 1500-1700 once this month's over. My goal is losing approximately 20-25 more pounds by the beginning of March. I'll also resume weight lifting as a higher priority next month. I…

No thanks :P

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RE: I would be curious to know what you do for work outs. 700 calories day for a 30 year old male with only about 25 pounds to lose seems awfully low. What would you guess your weekly averages to be, with the "fat days"? So far this month, my daily average with "fat days" is 1466 calories/day. I've jumped rope for 500…

If you're looking to "repair" your body, it doesn't necessarily need more food or calories but nutrients and amino acids. Fish, sweet potatoes and bananas are my top 3 varieties of foods.

Let me rephrase: I resumed dieting and exercising Nov 1st. After my workouts I have a protein shake with creatine (130 cal). After work, which is actually morning, I will have whatever food left that I allotted myself. For example, today I had a protein shake after working out, then sweet potato. At work I had another…

I started my dieting/exercising over starting Nov 1st and here's what I've done and lost: I've lost 9lbs in 3 weeks by doing cardio right after waking up, eating a sweet potato hours later (first food) and then chowing on grape or campari tomatoes throughout the day. I jump rope 2 min on 1 min rest for 25-30 min of actual…

Try eating foods that are high in fiber (tomatoes, sweet potatoes, broccoli). Do not use condiments or sugars. Drink a lot of water (if no exercise, then aim for 64oz). Just water, not kool-aid or anything. It takes discipline of the mind and body to accomplish dieting goals. It won't happen overnight but you need to start.

I'm sure by now she's done reading these posts :P

You're not going to change his mind, he has to. At his age he's set in his way and most likely stubborn. It's not an easy fix. I'd recommend less invasive ways to get him eating smaller portions, healtier and exercising. Ask him to go on walks or try "new" restaurants which serve smaller portions or healthier foods. Baby…

Look at MFP as a training tool. It's intangible, so everything you learn from it will become memory and habit. The more you use MPF, the better you become at managing this aspect of your life. Once you do it long enough, you might not need MPF because you'll have trained your mind and body to react certain ways when it…

Lose belly/fat = eat less. Ab workouts for muscles that I use are landmine 180's, tricep pushdowns and something I call weighted chops. http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/13/muscle/abdominals

Right after waking up: bathroom then stretching. I'll drink water. Sometimes I'll take a preworkout if I feel less motivated or am really tired. I jump rope for at least 20 minutes (not including resting) then I'll cool down by running at least .25 mile- .5 miles and walk for 5 min. Then I stretch more. All in all, about…

Study types of exercises and their movements. You'll want to focus on compound exercises (exercises meant to incorporate multiple muscles or areas of the body) such as lunges, squats, dumbbell press, etc. Bodybuilding.com has many exercises with instrutional videos on how they're performed and how many reps your target…

Start your day with a good amount of fiber. Bake some sweet potatoes and eat one every day. It's the first thing I eat after waking up and working out. They're about 150-175 calories and are extremely filling. With fiber comes a lot of water, so be sure to drink at least a full glass of water with a sweet potato. Training…

What time of day are you working out? Try first thing in the morning (crawl out of bed, stretch and exercise with cardio). If you're already doing that, try another time of day. Just my suggestion. When I needed to lose weight years ago, nothing really seemed to help until I changed when I exercised. The weight loss was…

When do you work out? Try switching the time or amount. For instance, I have too much energy when I do cardio first thing once I wake up. It's a blessing and a curse. If you need energy to feel awake, try a pre-workout supplement. Essentially, they're main "energy" ingredient is caffeine.

I have a Polar FT4 heart rate monitor w/chest strap. They're a good price and easy to use. It's accurate in the sense that it'll pick up your heart rate very well. I noticed I had to reduce my calorie count by about 18% from what the monitor told me I burned. Needless to say, I'm not particularly sold on how accurate they…

Make sure you stretch a lot. Start off slow, focusing on breathing. Walk to warm up (3 min is good) then run for 2 or 3 min (quarter mile). Repeat this until you are able to run 1 mile. Try increasing your run time and total running distance until you're comfortable with running 1-1.5 miles nonstop. Once again, stretch…

The 1200 calorie range for where you are and where you want to go is pretty good. Since you're not feeling full, you should try changing a few things, which I think will help a lot. First, try exercising immediately after waking up and stretching properly. This will help boost your metabolism throughout the day and can…

I hear ya! I get bored and think of all the good things I could eat. The only way for me to stop thinking about food is to eat foods that are high in fiber or drink a lot of water (usually both). The fiber helps you feel full longer and is extremely good for you. Any kinds of distractions help, too. Creating and…

I'd have to agree that taking a week or two off of training can help. 1500 calories might be too much for how much you weigh now and where you want to go, and you may have plateaued. This is where you start experimenting. What does your diet consist of? Do you have "fat days?" Do you take supplements? Do you strength train…

If you want to focus on gaining muscle weight while still doing HIIT exercises, do the strength training first (if you do both the same day). Split up your strength training days by categories and exercises (i.e. arms and core, legs and back, chest and shoulders or whatever you choose). Each day you go back to one of…