ME0172

I lift 3 days a week. My split is: (1) chest/tri's/shoulders (2) Bi's/back (3) legs. Then I do cardio 3 days, usually HIIT. I have 1 rest day. Good luck.

You cn run and have energy and eat at a deficit. I do it. I have a couple of recommendations. Check your macros. Eat balanced enough to fuel yourself. And eat back your calories - or at least half - of what you burn on your runs. I eat back my burned calories. Oh one more thing - I notice if I do fasted cardio I have poor…

Have you tried one without the piece going between your legs? Something like this that you just sit on. http://www.amazon.com/Hobson-Easyseat-Ergonomical-Bicycle-Saddle/dp/B000GBK4Z4/ref=sr_1_32?s=sporting-goods&ie=UTF8&qid=1405610258&sr=1-32&keywords=bike+seat

I'm 42 and when I run my HR is around 180. I would recommend asking your doctor about your MAX HR question because it may or may not be the same with the extra heartbeat. If it doesn't effect your MAX HR then the calorie burn would be pretty close. I've used the calories burned on my HR monitor my entire weight loss and I…

Standing Hamstring stretch. There is also a good seated hamstring stretch where you sit with your knees bent, leaning back a little resting on your hands. Cross one ankle over the opposite knee. Quads - lay on your stomach and pull one ankle at a time towards your glutes. Keep your knees close together and grab the ankle…

Side shoulder raises Front shoulder raises Shoulder press

I eat a snack before my lunch time workout. I eat breakfast at 0700, then a snack about 1000 before a 1100 workout. I do either fruit, a low calorie protein bar or greek yogurt with a half a whole wheat bagel. I feel stronger when I snack before my workout too. I also snack similar to that after my workout to keep my…

How about try spicing it up with a cardio class once a week? Like Step Aerobics. It's good interval training and a lot of fun. Personally I saw my runs get better by doing interval training (30 - 45 seconds sprint with 1 - 1.5 minute jog for 20 minutes) and Step Aerobics. I used to run a mile and a half at 1515 18 months…

I agree that they may be too tight. My workout shoes have to be loose enough for me to slip them on and off without unlacing them or my feet go numb. Your feet swell when you workout. Try loosening them. If they fall off what's the worse that can happen besides being embarrassed? You put them back on, tighten them a little…

Body fat percent limit for males is 22%, but at your height and weight you should be under the limit without getting measured. If not, the way the navy does it is measure your abdomen at the largest part and the neck. Then based on your height they have a magic math number that gives your %. I don't have the calculation at…

Eat a snack of carbs and protein. Usually no more carbs than 2x the protein. Balancing the carbs and protein will help maintain your blood sugar so you don't crash.

usually protein is where people are deficient. Try using this tool to see about your macronutrients. http://iifym.com/iifym-calculator/ You can modify the numbers MFP defaults to if you want to use the macros from there. I have. I'm 5"10 and 155 and stopped trying to lose weight and just maintain. I found I wasn't eating…

This. It isn't 2.5 pounds of muscle mass in one week. Could be a variety of things. Keep measuring and taking pictures and going by how your clothes feel. You won't gain muscle mass that quick.

I'm not a competitor. I eat a lot of bread and just include it in my macros and don't have any issues. If you're not doing macros then just keep your calories under your goal and you'll be fine still.

Have you thought of making your own? I did this by doing a lot of research and made my own workout routine that fits my schedule and my goals. There are a lot of good websites (www.bodybuilding.com for one) and good books (The Gym Bible for one) that you can get good info from without science overload but enough for you to…

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You can calculate your TDEE here and it can help you start setting your nutrition goals. http://iifym.com/iifym-calculator/ Weight lifting will help you change your body comp. Here is some basic info for sets and reps: How many reps to lift – Quick Guide 1 to 3 reps – Translates to strength. Meaning, you are focused on…

How about try HIIT sessions where you're doing cardio and body weight exercises? Or something like Insanity?

What are your goals for weight lifting? Here is a good place to start How many reps to lift – Quick Guide 1 to 3 reps – Translates to strength. Meaning, you are focused on your ability to carry heavy things without straining too much. As mentioned, this does not affect your muscle size. 4 to 6 reps – Translates to strength…

Your blood sugar is plunging after your workout. Balance a protein with carbs and fat. A small apple or carrotts with a small greek yoogurt, or cheese with a handful of almonds, or peanut butter with wheat thins, etc.... Keep it to only a couple hundred calories and it won't blow your diet and you'll keep your energy up.…

Talk to her like everyone else suggests. Then if she doesn't get it I'd leave. I know you want to workout with your friends, but if the trainer isn't actually supporting you working out then go somewhere else and spend your money on someone that can keep you motivated. You're not going to stay motivated if your trainer…

LOL Yeah I was. But I never did the fittest again. I enjoyed the workouts and he is very good at telling you to rest if you need to, etc. That fittest was the devil. Good luck! Enjoy the workouts, they're great!

Fantastic! I can't blame you for being excited... it is very exciting. May I make ONE recommendation? Take a "before" picture. In a couple of months you may wonder if it's doing any good (because it isn't like losing weight where your success is seen in a number on a scale) and then you can take a "now" picture. You'll see…

Eat 0.8 to 1 gram of protein per pound of lean body weight. If that makes you go over your calorie goal, then eat less of non-protein food. I eat between 130-150g of protein a day and still eat at a calorie deficit. This will help you lose body fat without losing muscle. You can't gain muscle on a calorie deficit diet, but…

Go for it. It isn't that technical - just put your weight on it and roll.... I use it on my legs and when I do my quads I feel like I'm dry humping the floor but it makes my legs feel so good I don't even care. :bigsmile:

You should drink your protein shake within 30 minutes of lifting weights but waiting isn't treatcherous. Unless you are using milk which would go bad, there isn't a time limit on the time between mixing the shake and drinking it, but why not drink it?

This.

Get a HRM. The numbers in MFP and on the machines are generic. Nobody can tell you how far off they are until you use a HRM. For me, for example, the stationary bike will say I've burned 280 calories in 30 minutes, MFP will say 310 and my HRM will say 345. If you're eating back your calories get a HRM. If you're not, then…

Yep trust your HRM. It is actually taking input from your body, not an estimated caloric burn that MFP has. That's the whole point of using the HRM - for accuracy. EDIT: My calorie burn is always higher than MFP or a generic cardio machine says. My HR is probably just higher than most people when I work out or something,…