paj315 Member

I used to take 4-5 spin classes a week and wore my chest strap polar heart rate monitor and my calorie burn averaged per class between 300-550 calories for a 50 min class (for reference age 35 weight 175).

Take a look at the Renaissance Diet (I found it on scribd). Talks about diet periodization (cutting/bulking) It's an easy read not too technical.

Sweet Potato adds mostly all carbs. Dates would be mostly all carbs. Most fruits are gonna be almost all carbs. Pre-logging your food will help. You if you log everything the night before then you can look at the day as a whole and add or take away a little here or there so make your numbers come out as close as possible.…

I would try to hit the numbers that they gave as close as possible. Why would sign up for a program to follow and then only partially follow their program? If you need to get your carb numbers up then simply have bigger portions of whatever carbs you're already eating. Say you have 1/2 c oats for breakfast, then double…

I'm eating pretty close to those numbers except with quite a bit more protein. Feel free to take look at my diary its open. Preplanning is the way to go if you're trying to hit your macros as close as possible. I also only pay attention to the macros, the calories fall into place on their own if your macros are set…

Your immediate post workout meal should consist of fast digesting carbs, to replenish those glycogen stores. Cereals are good choice here, also white rice, ripe bananas, dates. You wanna keep fats low in your post workout meals as the fat slows down the absorption of your carbs. The exact ratio of protein to carbs is…

Ummm..... 150grams of protein IS only about 6 ounces of protein. If using 150g of chicken breast that's only 248 calories and 47 grams of protein (if weighed after cooked).

True. You just have to do it. I know a lot of people make out individual meals for each meal for several days. What works best for me is to just not make it complicated and through some sweet potatoes and potatoes in the oven, make a batch of rice. Bake a package of chicken breast and steam some broccoli. Put it all in…

Nah I've never tipped but I do usually do birthdays and Christmas gifts!

Awesome!! I love deadlifting! And I'm always ravenous after it!!!! It's all I can do to keep my calories in check after I DL!!!

Calories per meal do not matter as long as you're within in your macros for the day. You might wanna check out Eat to Perform. They have an awesome program and message board set up with moderators that help you with all your nutritional questions including getting your calories and macros set for what your ultimate goals.

Maybe already been said (I didn't read the Pp) but sodium will not Inhibit fat loss but it will increase the amount of water that you hold so you'll look and feel puffy when you overeat sodium. The general recommendation is below 2400mg. If you're wanting to see your abs you need to keep it down. As for the weighing your…

If you're lifting that much you NEED the carbs to fuel your workouts! Don't be afraid of them! If you don't go over your tdee you won't gain weight, it just won't happen, apart from a true medical disorder. Focus carbs around your workout and with dinner in the evening, to keep your body fueled for tomorrow's workout.…

I agree with the others that its probably nutrition related. I know when I'm in too low of a deficit my recovery is slow. Also do make sure to get you post workout recovery of fast digesting carbs and protein, I use a 2:1 ration of these (some recommend 4:1 though).

I eat 170 grams of protein a day and nothing bad has happened to me yet :)

I agree with the pp that said a recomp. If you're close to your goal weight then the idea is to eat at your TDEE or very close to it and build muscle which then in turn helps your body to burn off the excess body fat. But this works in conjunction with lifting. I'm not sure it would work out the same if all you're doing is…

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I have never really liked the chewy texture of steel cut oats, but I've heard the crockpot is a good way to go with them. For post workout, With the class being that early I'd go in fasted. Make sure to have some starchy carbs the evening before if you do that. And postworkout could be your breakfast if you keep the fat…

I have that Jarrow Unflavored Whey that's listed above in the Amazon link. It's ok. It does have a milky-ish taste though. I primarily use it in my Pumpkin Baked Oatmeal and it has enough other flavors that I can't taste it.

Weight Lifting belt Knee Wraps Wrist wraps Chalk Tacky Baby Oil Towel Gum Water Bottle Protein Bar Hair Tie Chapstick Headphones Mouth Guard I live just a few minutes from my gym so I don't shower there so no toiletries are necessary.

I'd try some lockouts. My trainer has added these in for me to help my weak lockout. They suck but I can def feel my triceps burning after a few!

For breakfasts and snacks I make a baked Pumpkin Protein Oatmeal and then freeze and reheat individual servings. Comes out more like a bar than actual oatmeal. 2 1/2 c Rolled oats 4 scoops protein powder ( I use unflavored whey but vanilla would work well) 1 can pumpkin 1/2 cup egg whites 3/4 c dark brown sugar pumpkin pie…

I have competed in powerlifting but wouldn't consider myself a powerlifter. I do compete regularly, for the last year, in strong(wo)man. I enjoy lifting heavy too! Those are some good numbers keep it up! I've learned the hard way that nutrition is an important part of the equation of getting stronger! Get a handle on that…

My 2015 lifting goals are: Deadlift = 400lbs (current PR 322x 5 reps) Yoke= 500lb (current PR of 400lbs for 50ft) Farmers Carry of 180/ hand (current PR of 150lbs/hand) Overhead Log Press 130 lbs Squat = 315lb (current PR 250lbs) And to work on my overhead and overall shoulder strength (I had a rotator cuff tear this past…

If you wanna skip breakfast then go right ahead. Like others have said it's total calorie intake for the day that matters in weight loss. FWIW, I think Quest bars are DISGUSTING! I think the "something to that" is that when some people skip breakfast they are more hungry later in the day and tend to overeat then, but if…

Loved the commercial and the message. Good for you for being a good example for your daughter!! Here's the expanded version of the commercial, it's good too. https://www.youtube.com/watch?v=XjJQBjWYDTs

Yes you can. We used to peel, remove the seed and then freeze them on a tray (so they'd not stick together) and then once frozen put them in Ziploc bags. They seemed to thaw well. And I thought they tasted fine after frozen.

Make sure your nutrition is on point. Recovery is much easier when you're well fed. Walking also really helps the soreness.

Ugh injuries are so hard for active people! I just got released two weeks ago from PT for a rotator cuff tear and after 10 weeks off lifting, I have to miss a my next strong(wo)man competition which was to be Feb 8th. So I totally feel your pain! When setting my fitness goals for 2015 I just proceeded like I had not been…

Um I said TDEE on Lifting days. Deficit is only on rest days, which is created by cutting back the carbs only on rest days.