junlex123 Member

If your profile pic is current I really doubt you're 20% fat, looks more like lower-mid teens. General rule of thumb for minimal fat gains is maintenance calories + ~250 cal per day, but you might not get maximum muscle gains either. A slightly higher surplus should max your muscle gain without increasing your fat gain too…

Don't want to step on SS/Sara's toes, but a few things that would probably help them help you: How are you measuring bodyfat %? What does your strength training consist of? Are you following a program with progression built in - ie progressively heavier weights or increasing volume? If so, are you seeing results in terms…

Personally I had real difficulty following a progressive lifting program (3x a week), going to the climbing gym frequently enough to see clear improvement, and maintaining a deficit to lose bodyfat. Progress in both climbing and lifting was slow, injuries were frequent, energy levels were variable. In the end I've decided…

You're right, you do need to warm-up before doing a stretching routine, or you'll end up pulling something pretty quickly. 5 mins of light cardio to raise the heart rate, body temperature and bloodflow should be sufficient, so cross trainer/workout dvd should do the trick.

It is entirely possible that he is unhappy with his body composition and wants to lose body fat and gain muscle. He could try to recomp, or he could try to lose the fat first, which would also result in losing weight, and then bulk later. Not all 5'10" 150lb bodies are the same by a long shot.

> implying that anyone who ever suffers from an eating disorder lacks intelligence? Nice.

To play devil's advocate it's possible he's done the bolded and is trying to adjust his caloric intake. I'm 5'10.5" and hover around 150-155lb but am pretty much skinny fat, with not a lot of muscle mass and quite a lot of fat to lose still. Ideally I want to get down to ~12% bf or less before I start a slow bulk, and to…

Not sure what type of mountaineering you do, but if there's a lot of climbing involved you might consider looking for an indoor climbing gym to improve when outdoor trips are out of the question.

Oops, yeah missed out that second set of parentheses. From a purely physics point of view, the amount of energy required ought to scale linearly with a person's mass, but that's the kind of generalisation that led to the misconception of a mile requiring a set amount of calories regardless of running or walking in the…

Yeah, pretty sure the author of the article pulled that adjustment out of his own imagination, numbers only start to approach making sense at 2 mph or so. At 2 mph my net burn calc would be 0.30 x my weight/mile, so my bmr adjustment would be his 0.23 x weight/mile. His adjustment doesn't take proper account of how a…

Yeah, does seem to be some fudging going on in that net calories formula. My BMR's around 1600 as a 179cm/68kg male according to most calculators (and empirically this seems to be in the right ballpark at least). So in 15 minutes I'd burn ~17 cal doing nothing, in 20 minutes I'd burn ~22. Using the gross walking…

Guessing you're UK given the NHS reference; there are budget gym chains proliferating which are a lot more affordable than the well established chains (i.e. ~£16/mo rather than £30+) - downside is none of the fluff that the other chains have, steam room, complementary towels etc., but I doubt you particularly care about…

Partly it's a case of people being used to you looking a certain way, and having difficulty reconciling your new appearance with their old idea of you. Partly it's that irritating way that our bodies tend to lose fat from around the face much more readily than around the belly, so while you can look really lean with your…

To burn a net of 3500 calories (which is what would theoretically be required for this) would require a fairly heavy person to run a full marathon without eating anything on that day. So yeah, this is a pretty terrible idea. Plenty of people burn 3500 calories through physical activity in a day, but how many net a 3500…

You're managing to lose weight because the calories you're expending on an average day are more than the calories you're taking in from food. Once you're at your goal weight, if you want to maintain, you need to get to the point where you're expending the same amount of calories per day that you're taking in. This can come…

If you managed to burn 3500 net calories in a 24 hour period you'd probably lose a lot more than a pound of scale weight as you'd burn through all your glycogen with the associated water weight attached to it. You'd almost certainly not lose a pound of fat though, as with that extreme a deficit you'll end up catabolizing a…

Gels are about 100 cal a pop so probably should. Then again when you're running long enough to warrant the use of gels you'll be dwarfing the amount of calories in the gel with your exercise calories, but still, if you're consuming a few gels it all adds up.

Digesting a decent amount of food does indeed alter your blood chemistry in a number of ways which all contribute to drowsiness. Also, placebo effect is powerful, and decaf coffee can still act as a stimulant due to psychological conditioning even though it is not a chemical stimulant. Neither issue is impossible to…

As someone with slightly messed up shoulders already, if I do either chest or tricep dips and let my elbows flare rather than keeping my forearms pretty much stationary and vertical, it's a great way to really, really aggravate my shoulders. If you've got strong and stable rotator cuffs it might not be as big a deal, but…

Yeah the article seems to be making some slightly dodgy claims compared to the original paper (which I can't access unfortunately). Just looking at figure 1, their cut was 700 cal/day rather than 750, and there was a clear lbm loss of about 600g in the -700cal/day group...

I'm the same, got a couple of bottles of capsules that I picked up on offer, I just take one if I've not had a decent source of omega 3 in my diet for a few days. Whether it is actually doing anything is debatable but makes me feel better!

If you're already getting enough omega 3 from your diet, supplementing with more won't really do anything positive. If you're having salmon twice a week or more then there's not much point taking the supplements.

Yeah that's right.

When you say 10g of protein, I assume you mean per 100g of drained tuna? If so that's very low, and a large part of whatever is in that can/packet is not tuna at all. Check it's per 100g and not a serving size of 50g or something. Can't see tuna in your diary so can only guess what brand you're using. All canned tunas I've…

The tl;dr version: if your 2000 calories contain sufficient protein and fat (as well as enough micro-nutrients - vitamins etc) then what makes up the rest really doesn't matter all that much. The longer version: carbs, like fat, are primarily used by the body as a source of energy. Take in more energy than you use up…

If you stand up straight and let your tailbone drift behind you, that's anterior pelvic tilt. if you then tighten your glutes and thrust your hips forward like you're locking off a deadlift, your pelvis rotates so that your tailbone drops and the front of your pelvis rises. That's posterior pelvic tilt.

Somewhat restating heybales' post, but for my own understanding: if I'm reading that paper correctly (and omitting the ranges for clarity) over a mean weight loss period of 8.5 weeks, the slow loss group lost an average of 5.6% of their bodyweight (from average of 71.9kg to 67.8kg), 31% of their body fat (from average of…

There's no reason that ounces would be less accurate than grams if you use enough significant figures. Problem is if you round excessively. e.g. 3.5 oz is 99 grams, 4.49 oz is 127 grams, but some people might round both those figures to 4 oz when there's obviously a fairly large difference. If you're measuring to at least…

It's a pain in the *kitten*, especially if you live alone and can't buy non-frozen stuff in bulk without it going to waste. Dunno how big your supermarket is but definitely check the clearance sections; got a huge tesco on my doorstep and typically find fruit and veg at 50-75% off in the clearance section. Quite frequently…

If it's a store-bought pizza you're cooking at home, look at the nutritional info at the side of the box. Enter it into the mfp database if it's not already there, and use that. If it's from a larger chain, their website should have nutritional info. If it's from a small pizzeria try to compare it to a similar type of…