grandevampire Member

Silly question, but are your muscles sufficiently prepped for running? I had tried many times to start running thinking that if I took it easy at first I could "learn", but I kept injuring something each time (bursitis, muscle strains, horrible shin splints) despite taking the time to learn good form. Each time it would…

First off, in general, if you are using the TDEE method, you do not then log your exercise, as it is accounted for in the activity level used to calculate the TDEE figure. So the TDEE method gives you a constant goal to aim for whether you worked out that day or not. If you prefer to log, you would need to set a baseline…

I would add the "not always", because when you are not restricting yourself to a calorie deficit and are able to plan your meals to include all the components, it is very likely possible to get pretty much everything from diet alone. The motivation for protein supplements is getting enough protein into your total available…

Protein alone won't make to bulk up. A calorie surplus + training for hypertrophy + adequate nutrition to build muscle will make you bulk up. Also just to be clear, quantity of protein alone also won't change weight loss. The role protein that plays while you lose weight is, when you train hard (in order to signal to your…

I log my strength training manually on Fitbit's site, actually. Fitbit then adjusts my TDEE accordingly, which gets sync'd automatically to MFP. I do it this way so that when I hit the button on my Fitbit, the embedded interface gives me the most accurate number of calories burned number up until that point in the day.

To be realistic, you cannot just "want" very much to finish at a given date and wind up getting the desired results. As mentioned above, whether or not a 2 lb/week loss is realistic highly depends on how much fat you have to lose in the first place. If you exceed the deficit your body can handle effectively, it has the…

I disagree with defining a universal "best". It really depends on how much weight you have to lose. If you have 200kg to lose, maybe you can afford to target 2lb/week (although of course you don't have to unless the weight is resulting in an impending medical risk). However, for someone with less than 10lbs to lose, even…

For your size, I honestly would try never to let your total calories for the day (regardless of exercise for the day) drop below 1600 calories. 1200 may work to drop weight quicker at a certain stage, but if you think about long-term results, I don't believe your daily muscle maintenance can keep up with that rate. Even if…

Well here is fitting reward then.

Yep, I fully concur that it's minimal. But for a weakling who has bony limbs, any sort of convex shape on the upper body is promptly noticed and touched (a lot).

Beginner gains. If you have never done any sort of strength training (at least not in the last 5-10 years), I would go so far as to say that it would be pretty surprising not to see a tiny bit of change when you start doing it regularly. In daily sedentary lifestyle, many muscles groups just aren't tested nearly enough…

Was that Ryan Gosling's voice? I could understand why it was so convincing. ;) Way to go, all these success stories are inspiring me everyday and one of the few things that genuinely make me grin with joy during my day.

You can't come up with an exhaustive list of all healthy foods. And not all healthy foods are healthy for the same reasons. I suggest doing a bit of research into macronutrients, daily micronutrient needs, then generally sourcing whole foods rather than processed packaged foods.

Oatmeal and protein powder offer completely different macronutrients for the same number of calories. Protein powder is...well protein! Almost exclusively. Oatmeal is about 4:1 carbs to protein. You don't HAVE to add either, or you can add both, it all depends on what you are aiming to consume...! ETA: There is also…

There is unflavoured whey too, which tastes fine on its own with water or mixed with other things and doesn't have all those artificial sweeteners/flavouring. Hemp protein or hemp seeds as well. Someone else mentioned tuna above. Cod and mackerel are high in protein too... Also, They are all calculations to estimate, but I…

This, so much. At the end of the day, MFP is just a tool that remembers and adds stuff up for you. Educating yourself sufficiently as to why certain things work and others do not is what makes the difference. That way you will be able to set goals (I don't mean goal weight goals, I mean what you are going to eat today/this…

Other fishes are good too, salmon has those so-called "good fats" (which you need as well, it's not a 100% protein game, it's a balance game. ;)). If you can get your hands on turkey, it's also a great protein source. In terms of difficulty logging complex dishes (with unknown quantities of ingredients), I can't lie and…

Yep, the solution to your goal to be less wobbly (which was my goal to) is not to eat less and weigh less on the scale (which may or may not even occur when you are already fairly low BMI). I ate less and stayed the same weight and stayed wobbly. I started seriously working on building muscle using resistance, and as a…

I do wear compression socks after working out. It's supposed to help with recovery by improving circulation (I can't say definitively if it has made a difference, as I don't track my performance and recovery time closely enough). It is the same thing as what the elderly with poor circulation wear to keep blood from pooling…

Also, unfortunately, I wouldn't exactly call oatmeal a key source of protein. I use it as a source of carbohydrates (a great source at that!). So if you are hoping to get enough protein from oatmeal, you would have to eat only that all day (and even then you would be at like 3000+ calories)! Eggs are good, chicken is good,…

I noticed that in your diary, you have a lot of "Quick add" calories, which will not give you any insight into your macronutrient intake for the day. I set my carb/protein/fat ratios to 40/30/30, and I really do watch that protein number as the day goes on to decide what I will eat for my next meal (it's really not much…

Having said all that, I would have to say based on observation that generally getting enough protein daily HAS been a difference maker for me. In the past, while eating the typical North American diet and not making any effort to get more protein (so I was probably only getting tops 50-70g/day), I have gone through some…

It depends on whether or not you are getting enough protein in your diet otherwise (1g/lb of body weight is an oft used estimate). As I don't eat a lot of red meat, protein supplements (whey and hemp) is the way I get my protein in while staying within my calorie goals. Other than that, there is much debate about nutrition…

Salut ! I'm Canadian, been living in Paris for 3 years. Would love to swap tips about finding healthy and green things (that won't break the bank) here, seeing as I haven't found anything comparable to what I've heard Trader Joe's is like. I am also always open to complaining about the administration. Cheers!

This! I have been strength training 3 times a week continually, and I didn't flush any significant amount of water retained in my muscles until my lighter recovery week this week. 1 kg off overnight, literally. My muscles are noticeably less pumped up/swollen. Sad that the definition I had last week "deflated" a little,…

Lol, you should pass on your stress relieving tips to the friendly commuters using the Paris métro every morning. :''(((((( When you carry anything bigger than a sweater, there is "unkindness". (And unlike the polite areas of the world, they will just physically push you with their arms. Another reason to lift and get…

Ooh, with a cooler bag, the possibilities multiply. A 6-meal bag might be a little excessive via public transit :P, but I'm sure I could find a cooler lunch bag thing. Hmmmmm....

Be aware, however, that the numbers given by the calculator are very inaccurate for a woman (no idea whether it works for men). I would classify my resistance day intensity as medium to high (exhausted, drenched in sweat), and the calculator tells me that at 60kg, I've burned around 700 kcal, which seems very inflated for…

Shakes are great, and I have them at home after I work out. However, I have trouble imagining how that could work if you wanted to consume it post-workout at the gym. I wouldn't think that a pre-blended smoothie would keep very well in a gym locker?

These are all great ideas! The key ideas I'm getting are: - Setting things up that can be minimally prepped just before consummation at the gym (just add water) - Essentially fully packing two meals instead of just lunch and eating one when I get to work. I guess the reason I was a bit worried is that I usually have like a…