persistenttiger Member

Juice has the fibre removed....

Job well done!

. Exactly! !

Exactly!

I see what you mean. I thought that too (I have been doing bodypump for nearly two years, so know how to squat, deadlift etc), but I have found now that I am using enough weight it's fine and I am noticing doms. The sessions are so short though that it feels weird. I feel like I could do more than what is in stage 1.

Yep, this. When surviving on a deficit your body needs all the nutrients it can get out of the minimal calories. I'm on 1900 calories a day (not a deficit) and find it still takes a bit of dedication to get the right amount of fibre, protein, poly and mono fats in... plus, the less I have those treats, and the more I fill…

Aussie here :D

Mine is still recovering and I have rested for 2 days since my second workout A, lol! Workout B, 2 tomorrow.

Get some healthy fats into your diet!

1900. I'm at goal and trying to build muscle though. That factors in burning 1800 calories a week from exercise. I was still losing (slowly) eating 1650 and eating exercise calories back. I'm 5"2 and weigh 51kg.

I can't wait to get the the bodyweight matrix. It looks fun, haha! I did Stage 1, Workout A2 yesterday.. my butt is sore today! Step ups are awesome, haha.

Haven't read the whole thread, but I'm in my first week of the program. Previous training history is bodypump for a year and a half.

I am for 40% carbs, 30% protein and 30% fats (1/3 sat, 1/3 poly, 1/3 mono). I am trying to maintain and gain lean mass at the moment. When I go on a cut, I'll probably keep it the same, however I might bring the fat down a little and up the protein in its place.

I'd ditch the post workout shake if you've had one preworkout - opt for more veggies with dinner. High fibre diets help you to lose fat, so get the fruit and veg in!

Just change your goals to reflect those macros. You are unlikely to be able to gain muscle on such a deficit anyway - keeping the protein high (and weight training) will help spare lean mass.

I make sure I get enough fibre in every day (IBS that likes to act up if I am not careful), and to do that I need to eat looots of vegetables. Fills you up but not out ;) I'm not trying to lose at the moment, just maintain and gain muscle.

Mine's open.

Salt couldn't add that many calories. Strange! Are you sure it's labelled in cals and not kj?

Well done!! It's a great feeling, isn't it?! I've been maintaining my 20kg loss (nothing in comparison to yours!) for the past 12 months. Keep tracking, keep loving the exercise and you'll be FINE! PS: It's taken this long of maintaining for me to actually feel like this is my body.. I don't feel fat mentally or physically…

Well done!! It's a great feeling, isn't it?! I've been maintaining my 20kg loss (nothing in comparison to yours!) for the past 12 months. Keep tracking, keep loving the exercise and you'll be FINE! PS: It's taken this long of maintaining for me to actually feel like this is my body.. I don't feel fat mentally or physically…

Protein and fibre will keep you feeling fuller for longer. Have cans of tuna in your bag for backup snacks, with fruit. Protein shakes are a good standby also. Spend a bit of time preparing nutritious food that you can take along with you, and you will be rewarded with more energy, faster results and a diet that is…

Quinoa and flaxseed bread is my fav. I don't have bread very often - sometimes one piece with an egg/eggwhite scramble for breaskfast, but that's about it. Mountain bread for wraps if I have a craving.

A low carb protein shake will not replace glyocogen stores - you need carbs for that! Simple carbs are the best for quickly replacing glycogen stores. Protein is for the muscle rebuilding. If you get a shaky/wiped out feeling after working out, it's carbs you need. Your body uses them the best after a work out, so it's the…

How much muscle do you have on your frame? That makes a difference too. I weight train regularly and have quite muscular legs and core, however at 51.6kg (I'm 160cm tall), there is still a layer of fat over my abs (they are only just starting to be visible). Cellulite has gone down a lot (maybe the muscle is pushing…