ecjim Member

OK guys - your Macros - short for Macronutrient - this is your Carbs, protein & fats - be sure your get enough protein & fats, adjust your carb intake to get your amount of calories you need for a slow weight loss. & Eat your veggies . You are looking to loose 10 -20 lbs so make it 1/2 lb maybe 1 lbs per week

Hi there - Do you have a plan ? your diet ? do you have an exercise program?

It sounds like you have a good foundation - Like I said before I would start a proven program like Starting Strength to start - basic full body exercises - squat, Deadlift, Press - to build some strength, muscles, after some time you can also look at Gray Skull - or Strong Curves if you want to work on the booty. Muscle…

did you just start lifting ? that 2 lbs could be water retention due to exercise/ time of the month. Stick with the 1/2 lb / week for a longer period. - are you logging every bit of food or drink? Are you lifting weights? What program? Look at Starting Strength or Strong Curves for good beginner programs

Why would you throw out the raspberries? eat them

Make some extra supper and then have it for lunch

I'm also starting back training after a lay off - I've gotten soft & weak

You forgot bacon

It sure can help

I worked in the medical field - Nuclear Med - My last position was at a Cardiac Clinic & I did a lot of stress tests + some other testing. To answer your question - Depending on the study you read - 20% - 30% of cardiac issues are genetic - the rest would be lifestyle choices - bad diet, overweight , smoking , drugs , no…

Your cals & protein sounds reasonable - you can monitor that with your scale weight - I would start lifting some weights -look at Starting Strength or Strong Lifts

You should be increasing the weight regularly. The early increases are quicker and will slow down. Getting "toned" involves gaining some muscle and loosing some fat. Keep at it

Do you have a plan for your diet & exercise ?

That's how you do it - 2 lbs at a time - keep it up

Hi Moon - Have you started an exercise program? What are you changing in your diet? Jim

Do you have a weight lifting program you are following?

You loose weight by eating fewer calories then you burn up - If fasting helps with that - go for it

I don't know - I like water - I have a good tasting well - I do squeeze lemon into the water like the previous poster said

Yes -You can gain muscle and loose fat at the same time. It's easier if you are untrained & overweight - the fat can supply the needed calories -

Do a search for Strong Curves - Bret Contreras

You can get a lot done in 30 minutes if you don't waste time on what is not important. Having some weights at home does help. The kids used to lift with the wife & Me . They started at a young age.

Do Both - I do a 531 program - lower reps on the main movement - bench, squat etc. then follow it with higher reps on similar accessory movements Have you made it into the free weight room yet?

There is good advice in Clairey's post - eat more - whole eggs & bacon - full fat milk - Have a peanut butter sandwich for a snack. avocado's nuts, meat and potatoes -Ice cream- you get the idea. It's a good idea to track your meals so you know where you are. It's a good idea to lift weights to gain some muscle instead of…

I'm somewhere between 2 & 4 days per week - I do a 531 program which is 4 day per week. Sometimes if I'm too busy , I will double up on the primary exercises and reduce or cut the assistance movements, and end up at 2 or 3 days

2 things - exercise & diet- I would start on a weight lifting program -look at Starting Strength or Strong Lifts - don't just make one up. Follow one of those - they are good beginner programs. Gradually increase you calories 2-500 per day until you are gaining 1 lb / week , be sure you are getting 150 gm protein per day.…

Nice job - soon it will be size 12

It looks like you have a good start judging by you profile pic - increase your calorie intake - protein & carbs & continue lifting - follow a smart program - maybe one of the 531 variants

I can't speak to yoga workouts , but with weight lifting / strength training you are better served if you have a protein/carb meal 1-2 hours prior to training. peri & post training nutrition , protein/ carb drink also helps with recovery & muscle growth. The benefit from nutrition timing is small for a casual lifter , more…

For a good beginner lifting program - look at Starting Strength - or Strong Lifts - either one will be fine - pick one and follow it for 3-4 months as it is written, then assess your progress, you may want to switch programs or continue with it . Be sure you get enough protein & calories in your diet

Hi There Scottish guy - Clan Ross here