joan23_us Member

thanks, hal higdon had it perfectly.

please read, good guidelines http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html

50 lbs to loose, you need about 50 weeks as well and that is by systematically improving your fitness and nutrition. Granting you dont want to count macros, you can just put a measurement on the foods you eat say a fist size of meat or poultry, a palm size of fish, a handful of this and a cup of that but you have to record…

yes our body adapts to the calorie input/calorie output you are doing its called plateau, if you are changing a 'variable' on your routine you should be able to pin point where to adjust, if it was me i will deduct a further 150 calories from carbs, or 150 calorie burn from exercise/cardio, run that for a week or two and…

IF YOU HAVE TIME READ THIS... it is better to be inform than asking people, their macros could be different to your needs and goals, learning to figure out yourself is the better option, its a moving target so you might have to record your progress FYI this diet plan will work even if you are not competing.…

simple stiry fry 1. 1 teaspoon of olive or coconut oil or any oil of your choice 2. 150-170 grams of meat of your choice or depends on your macros 3. cut up green beans, broccoli, carrots and any green leafy veggies of your choice i like choy sum or kale 4. a tablespoon of hoisin sauce or oyster sauce to taste Saute…

looks like your scale is right, its about that much bodyfat no more than 20 percent no less than 15 percent by the looks of it, though if i may suggest, add a little bit of muscle mass coz low bodyfat will mean little if your LBM is low as well, take a look at my pics, the last pic was about i think 13-15 percent bodyfat…

sorry to be blunt but you are doing it wrong, here's the why; 1. doing cardio 2 hours and eating 1200 calories or less is a wrong starting point. SIMPLY BECAUSE YOU DO NOT HAVE THE METABOLIC CAPACITY TO BURN THE FAT PLEASE SEE THIS VIDEO TO UNDERSTAND http://www.youtube.com/watch?v=QHHzie6XRGk…

first things first. Im not sure whats your food intake so il just calculate based on what you provided. 1. 130 lbs x 14 equates to 1820 calories intake daily 2. 40-40-20 split which equates to 728 calories or 182 grams for both protein and carbs 364 calories or 40 grams from fats. 3. EAT AS much whole foods as possible,…

same to you! seems like we are the only two aussies using MFP TODAY... oh well nevermind.;P

while I think what everyone says is correct you have to ask yourself how good you are with discipline, what i mean is some people tend to loose motivation and momentum once they go off rail, if you are that person DONT DO IT.... if you are only starting out and have a long way to go I advise not to do it yet, understand…

what the guy above me said.... I used to do 'nutrient timing' before which means i divide my percentages like you did but my breakdown before was 30 percent both breakfast and post workout and the rest divided evenly thru out the day, it makes me feel hungry night time coz im a shift worker, now im doing a flexible dieting…

Just reading it seems you haven't build your metabolism yet to consume all those calories required. My suggestion is to slowly increase calories by 200-300 every two weeks. Focus more on gaining strength in the weight room with the idea of progressing on your lifts every week, appetite will come next I promise you, If you…

If I may... how did you come up with this calorie intake number, did you put in the information 'no activity' at all. Do you exercise to coax the fat or you are trying to burn all of it quickly hence the low intake hoping it should do the trick. In my opinion just looking at your profile pic you'll be better off eating…

everything must be accounted for if you can, natural sugars in fruits are also carbs, if you eat it 'free' everyday the extra calories in there could mean the difference bet. you think you are in a deficit or not. I track basically all the foods that comes in my body.

PLEASE SEE THIS VIDEO http://www.youtube.com/watch?v=QHHzie6XRGk http://www.youtube.com/watch?v=EY1DsZMNfNw http://www.youtube.com/watch?v=hw3kfRkqVWU

squats do that to your butt... damn i gotta tell all me friends to squats more... congrats

if I may.... please dont worry and stress yourself with things that you CANT CONTROL.... if i am reading this right... you are still on your journey to your fatloss, please focus on the task at hand... loose 1-1.5 lbs of bodyfat per week although the first few weeks might be more. since you are here on MFP, learn from…

gals feel free to add me thanks, more friends means more help and food variations i can copy.... cheers

AHAHAHAHA...... love it man, anyways thanx people for your thoughts, all i wanted to know is if people have out of this world food combo somehow topic got out of topic, nevermind... lol

YES, for better body composition track your macronutrients instead of calories, by default tracking macros you are tracking calories on the other hand if you are tracking calories only that doesnt mean you are getting enough protein or maybe going overboard with your fats.

I planned tomorrow's better than today, no more frozen yogurt and honey together and I was able to squeeze in some BONDI BURGER from oporto and choc fudge.... my goodness, last minute changes, working long day tom. no time for cooking hence the burger, lol

IMHO meal timing is over-rated, although there are text and studies about the anabolic window, and the effect of feeding before and after an exercise, at the end of the day, different people have different preferences. Like the other guy said, listen to your 'own body'. If you can train hard on a fasted state in the…

i just remembered one more my friend did last week while grilling tuna steaks, make a mixture of soy sauce, brown sugar, calamansi/lemon, olive oil, MAKE SURE TO TASTE IF soy and sugar has a balance taste while grilling use the mixture to base the fish, i think you can use this on any thick fish fillets like tuna, cod,…

or marinate with any sauce you like in moderation... sometimes i just put a tablespoon of sweet chilli sauce marinated overnight then grill it the morning after.

1. italian herbs, salt n' pepper, rosemary, squeeze lemon.... 2 tablespoon of water... simmer to cook... 2. for white fish only... coconut cream, ginger, garlic, salt n' pepper, green chillies... simmer to cook add green leafy vegies 3 mins. before serving.

what she said..... and flame broiler extra serving of meat and rice... srs

feel free to add me like a walden farms chocolate syrup.... lots of taste.... almost zero calories...BOOM

guys feel free to add me, FLEXIBLE DIETER/IIFYM right here.... 'IF IT FITS YOUR MACROS.... eat it