kirkor Member

Are you interested in weight training?

By volume, but not by serving size. 1 ounce of espresso and 1 cup of coffee both have about a half gram of carbs. Kinda like the alcohol in a shot of whiskey compared to a glass of beer: same alcohol, different volume.

73/27 ground beef, fatty AF steaks, chicken thighs, homemade mayo with avocado oil, ghee (depending on your reasons for not doing dairy, this might be an option)

I'd only eat back reported calories by 1/2 the given amount, max, and most of the time I wouldn't do that. With your normal calorie target of 1600, what weekly deficit does that give you? You can try setting your weekend calories higher by a few hundred, but just keep an eye on your weekly weight to make sure things are…

@blambo61 has it been a year to lose the 45, and now you have 20 lbs left to go from an original 65lb goal? Or have you been maintaining for a year after the initial 45, and now have set a new goal?

I mean I know you're probably kidding a bit, but it's important to look at the overall trend, not day to day. You mention in your OP that she's not experienced the expected weight loss --- how long has she been at it, what's her weekly caloric deficit, how much did she weigh when she started and how much does she weigh…

:D

Let's not get too lost in the weeds here --- I'd still log 100g of zucchini or carrots as listed in the MFP database, and wouldn't try to split hairs over the % of carbs that remain in any core. Same case like if you were to scrape the seeds out of a cucumber. If you're not someone who logs, and just likes the general idea…

What is your chosen cap on carbs for the day?

B) http://community.myfitnesspal.com/en/discussion/comment/39657065/#Comment_39657065

With that steep of a deficit you might look in to Reverse Pyramid Training. It's higher intensity but lower volume, so recovery on a cut should be easier: http://www.leangains.com/2008/12/reverse-pyramid-revisited.html

@slimzandra you described your former routine that led you to too much weight gain -- what does a current day for you look like, and how long have you been at that?

5x5 is not really meant to be run while on a caloric deficit

I have and use one of the handheld pencil sharpener-type ones, Vegetti brand I think. It works fine, but I could see how if you were wanting spiralized stuff multiple times per week, there would be benefit to one of the crank ones. But the small one is nice because it goes in the drawer with my other random stuff like lime…

Well, I did with my "pace" comments, but ya........ :smile:

One mnemonic re: "how" to run a coach friend gave me was: Pull Place Pace (Ninja) The pull & place refers to the deliberate picking up and putting down of your feet, and this conscious (at first) effort to "pull up" your feet (sometimes I imagine a deer stepping through tall grass) will affect your stride so you don't land…

Couple threads: http://community.myfitnesspal.com/en/discussion/10496953/keto-clean-eating-lifestyle http://community.myfitnesspal.com/en/discussion/10516027/anyone-following-a-paleo-diet/p1 I am dairy free most of the time. When you ask "what do you eat instead of cheese and cream" I'd give the same answer I'd give a SAD…

Ya, mid- to fore-foot striking is the way to go. Look up "pose running" for more info. Here's one sample: https://www.youtube.com/watch?v=56Si14HZdAs

Well, since this is the LCHF board, the first step would be to determine what you want your carb limit to be. Anything below 150g or so could be considered low carb, all the way down to 20g or less for those folks shooting for guaranteed ketosis. http://1percentedge.com/ifcalc/ is a site I like for playing with macros.…

Whole30's flowchart is pretty good: https://whole30.com/downloads/off-roading.pdf

@ladyj22 number of meals doesn't matter, just getting your desired food within the window. So whatever works out best for your schedule.

Cake was your solution? Really?

I've always just used water

Berkhan uses 14:10 for most of his female clients, but as part of his overall LeanGains program which incorporates more than just a daily shortened eating window. Many women outside of LeanGains have success with other daily ratios like 16:8, 19:5, and OMAD, and then there are the weekly protocols as an option as well. Any…

I'd say give any given protocol at least 3 weeks. And since there are several versions of IF, even if at first it doesn't seem to be a good fit, I'd still consider at least a full try at one of the other versions before deciding if IF in general is something to pursue. And ya, weekends can be harder especially as you are…

I definitely know what you mean, but for the sake of other people reading this thread, I would like to say that that can be kind of a slippery attitude. It can lead to the "f### it" mentality when one does go over their allotment and create a downward spiral. If one does go over on their carb count, if it is accidental,…

In what context?

What's your normal breakfast?

I have an electric egg cooker, and as much as I hate unitaskers in general, this thing is awesome. Hard boiled eggs peel about as easy as looking at them!