hfox9707 Member

Are you eating Whole Foods versus professed Foods? Does your dinner include enough proteins and fats? Are you eating enough calories? Any fiber?

Make sure you have a food scale to measure portions correctly for serving sizes.

I track macros first and foremost. I use a macro calculator for my needs and set it for weight loss and the calculator counts for calories already. If you follow your macros to the tee it will be in deficit. But you know you are balancing your macros and won’t feel deprived. I’m losing weight. I eat what i want. It’s not…

To lose fat, eat at a calorie deficit. If you want to bulk eat at a surplus, if you want to do both, eat at TDEE. Make sure your protein intake equals at bodyweight of LBM.

Did you read my posts, I said I lift every other day, not everyday. I even know that.

I did deadlifts, squats, benches, rows, bicep curls and shoulder presses, so I am sore all over hence why I planned to alternated every other day. However, my soreness from yesterday is just as bad today, even though i worked out on monday eve. I did drink plenty of water and stretched afterwards and stretched yesterday. I…

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Focus more on a fat loss rather than weight loss. That way you keep the lean mass and not lose it. Measure yourself for fat % instead of the scale unless you want to lose lean body mass.

sports massage helps with DOMS.

Don't forget to stretch those hip flexors especially those psoas muscles. It's the muscle deep in the core. when they are tight, they contribute to lower back pain. Also stretch those gluteals, too.

That was because they used refined coconut oil for the studies. It's different when you are using virgin coconut oil since that is not processed.

Lower your protein intake to about 35% up the fat intake to about 65 to 75% and keep net carbs at under 20 grams. Drink lots of water.

Stay away from fake foods such as hydrogenated oils, high fructose corn syrup and highly processed white flour and sugar. Stay away from GMOs. Eat real food-veggies, fruit, quinoa, seeds, nuts, legumes, eggs, lean proteins such chicken and fish that are free range, cage free and not farm raised (this is for fish and…

I don't think this is cortisol causing you to gain weight. Cortisol is a stress hormone which can cause belly fat. We make cortisol when we are under stress. If you are losing in dress sizes, then I would consider you are gaining lean muscle mass and water weight.. The scale doesn't equal fat loss. The scale also counts…

cool good to know.

that is what I thought...I did forget to mention that I did do some cardio earlier in the week, I did zumba for an hour and later that day salsa dance for an half hour.

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I'm day 6 and my libido is up instead of down.

Yes I do both. I like it!

I would suggest the low carb, high fat, moderate protein like Atkins or Keto. It would help keep your blood glucose levels and insulin in control. However, eat whole foods, nothing processed at all.

soda and diet soda does contain sodium, so it also makes u feel more thirsty and crave more soda. drink water with lemon or lime

amino acids, mineral supplement, and probiotics

Let me give you a physiology lesson on the importance of water and keeping hydrated and why it is so good for your tissues and cells in the body. Our bodies make about 4 cups of water a day through metabolic processes and breathing. We need to drink 6 cups of water just to break even. Since our body loses 10 cups of water…

I know, I feel full and satisfied.

I am new as well. To the OP, welcome.

Thanks for the link. The 40% equals in grams to my bodyweight that is required when I do weights. I have to take in 160 grams of protein a day. Ok changed it 30% which it brings to 120 grams of protein a day instead of 160. I have already lost 2 lbs of water weight that was holding for awhile.

I am sorry you are going under a lot of stress right now. Have you tried taking the time for yourself and getting a relaxing massage such as Swedish? That is another way to help you get some good sleep later and relieve tight muscles and tension headaches.

Your protein in grams should equal to your body weight especially if you are lifting. This is what I have researched and what professionals have told me. Don't be afraid to eat fat either. I know several others who were on a ketogenic diet or low carb diet with good results in losing body fat. You want to up the protein to…

Also remember, the weight scale does not equal fat loss when you weight train. Get measured too. Have a qualified PT (personal trainer) to use calipers on you to measure body fat and take pictures to see your progress. The weight scale tells you how much you weigh as a whole. That could be water weight, lean mass, fat,…

HI, I am 5'1" and weigh around 160 and want to get down to 140-145. I am looking more to lose fat than anything else. Weight is secondary to my goals. The first time I check, I was at 30% body fat. So I just need to lose 20 lbs to be at 20% body fat. I am lifting weights. I will be going on a ketogenic diet starting next…