SGSmallman Member

a diet or reduction in calories will make a smaller version of yourself If you want to lose FAT and change your body composition you need to hit the gym and lift weights the more lean muscle you have the faster your metabolism will burn calories. A restricted calorie intake will help you lose weight but losing weight…

NO JUST NO!!!! I'm guessing you want to lose fat and not weight (fat, muscle, water, bone) Strength exercises will build lean muscle that promotes fat loss if you want to lose weight go for it but you'll notice that you become flubbier and saggy as you lose muscle.

Read this for some good advice in avoiding/ geting out of plateaus http://www.myfitnesspal.com/topics/show/975025-in-place-of-a-road-map-short-n-sweet http://www.myfitnesspal.com/topics/show/596064-how-to-get-rid-of-a-plateau

THIS!!!!!!! Since doing it i've seen amazing results and will never under eat again.

There are three body types Endomorph, Mesomorph and ectomorph. Now no one fits 100% into these body types everyone is a mixture of the three on a point scale up to seven http://www.superskinnyme.com/body-types.html This should give you more of an understanding and it's the key to understanding what will work best for you…

I honestly think it is a percentage of what you have to lose and where you lose it first- people noticed mine after about 2 weeks but i am also working on body recomposition. i lost mine from my face and waist first (although thats stopped for a bit) and people noticed it. just take pictures of yourself in a simliar…

Intermittent Fasting following lean gains 8 hour feeding window 16 hour fast.

exercise wise- start to learn to love planks and its many variations. :)

Lean Gains MRF Protein is full of BCAAs it's high in calories 400ish but the protein level and other added benefits like BCAAs and vitamins make it a staple of my daily routine.

REad this it all made sense to me and is amazing http://www.myfitnesspal.com/topics/show/975025-in-place-of-a-road-map-short-n-sweet

It's as hard as you make it and you get stronger and fitter as you progress in a 60 min spin class i hit on average 955 calories burned (5' 11, now 209 lbs (I was 225 a month ago)) But agree with others do both as it's good to change it up and confuse your body i do spin and circuit classes for cardio and a lifting plan on…

Yeah i'd agree with that and a 40/40/20 split Carbs/Proteins/Fats is a good target for me IF and my eating window is just because i like eating everything at once and not multiple times throughout the day sat at a desk for 8 hours i can make sure i have access to the calories and food i need to hit my targets.

What protein are you taking. I also follow lean gains and do my workouts fasted either near the start or just before the fast ends. I'm using Lean Gains Protein as it comes mixed with BCAAs (not as good as tablet form, but i never took the supplement in the first place) Looks like you need to up your protein having a flick…

If your work pattern is fixed why dont you change your eating window? Mine is 7AM-3PM followed by a 16 hour fast (3pm-7am) working for me so far

Give this a read. http://www.myfitnesspal.com/topics/show/937709-in-place-of-a-road-map-ver-3-0

It has to be the shorts ripping during a deep and heavy squat set. And for those wondering yes i did finish the set before changing. Moral of the Story Always care a spare pair on leg days ;)

Dedication and truthful logging no matter the good or bad days. Also this is a lifestyle change not a temporary diet/ fix so What works for you in your day t day life and is sustainable that is key to losing the weight and maintaining the weight :) Good luck

If you're goal is to lose weight fast then go for it- Just remember weight is a culmination of fat, water, muscle and bone If you want to lose fat then avoid this altogether The slower you lose those excess lbs the better or you run the risk of having lose skin, and health issues. please read for good advice.…

Agreed, but don't waste your breath on her, she eats under 1200 cals, complains about being tired and not having energy for the tough workouts she does (tbf they were pretty hard) and isn't open to things that are working for others who have studied nutrition.

Did you mean TDEE as BMR is the minimum you should be eating and not any lower?

We are here to lose weight but in the best and safest way and yes that is to increase your calorie intake and follow your TDEE - 20% deficit while not eating your calories back. I never used to believe it either but i'm seeing the results, i recently increased my calorie intake from 1850 to 2250 and the results are still…

Have you ever been tested for an intolerance to certain food stuffs? Most people have some sort of intolerance or even an allergen to things. I myself Have a slight intolerance to white flour and try to avoid it as much as i can.

I got sucked in, I wonder how she's doing/ what she ended up following?

It's that age old battle of Dr's Vs Dieticians/ nutritionist If you want to lose 90lbs of weight do the 1000 cals [strong]but[/strong] know that weight is made up of fat, water, muscle and bone. If you want to do it the healthy way that is sustainable for the rest of your life then eat your TDEE - a 30% deficit (normally…

Have you tried working out your TDEE and BMR it can be an amazing eye opener to just how many calories your body burns just by living not including exercise. HAve a read of the below link, it helped me sort my intake out and the results have been shocking fat and inches falling off, even now i've upped my calorie intake…

I agree with pretty much everything but no 5. Everyone's routines are different and it doesn't matter how little or often you meals are so long as you get the,. For me I am using IF 8 hour feeding window. it works for me and i'm getting good results that i never did from eating 3, 4, 5 or 6 meals a day. This is where you…

I started MFP on 1850 intake which is roughly my TDEE - 20ish% I have dropped over a stone in total in 5ish weeks and recalculated my TDEE now it has gone up to 2250 it was hard for a couple of days eating that much extra but im still at a deficit and still losing weight. luckily it's fat and no muscle To lose weight you…

There's no magic cure as we age the elastin in the skin greatly reduces making harder for skin to shrink. Drink plenty of water and do strength/ resistance training to tone up and this should help, it wont happen overnight but the lower your body fat %/ the more lean muscle you have the firmer your skin will be. Good luck

Looking good :)

If you're going to give advice try to make its bit more substantial than cut this and that it's a lot more complex than that. I can't comment on your intake as not looked at your diary- for me I eat 45% carb, 35 % protein and 20% fat and i eat around 2500 cals a day losing 2lbs a week of FAT/ WAter not muscle It works for…