ell_v131 Member

I dont know how much cardio you are doing, but loads of steady state cardio would have negative impact on your lifts as it trains the muscles for a different purpose. I'm talking about hours of running, not short bursts. Hiit would fit better with stronglifts I think. Also if you are hungry, doing exercise to 'burn off'…

ChArge HR here for a few days only. A bit worried that it overestimates but we will see. will welcome supportive friends :)

Oh, the wonders of life in the states rather than a small central European country:) we don't have as wide a choice here sometimes. But I will look into it on my business trip next week, thank you!

Anggoc, can you share the recipe please?

Thank you for the info, you're all being very constructive! Yeah that would be a LOT of spinach Haha

thank you ladies! what is a textured vegetable protein?

28 with not a lot to lose here, but want to be a lot fitter and firmer! Happy to support each other on here xx

Well I have started by just wanting to be lighter and have a nicer body. I researched a lot into nutrition and exercise and how to complement one with another. This was all over a course of time, not before I started. I started by simply limiting my calories (you have to, if you want to lose weight. Whether you want to…

Hi there, before determining a certain number of calories is not right for you, it's best to first check for accuracy of logging. Do you eyeball some of your food? Ideally you would weigh all your food, as measuring it is quite inaccurate and with a low target like ours and with your height/weight, a 100-200 calories off…

I have protein shakes when I'm at home but because there is no fat it doesn't carry me too far, maybe 4 hours. However when I travel I have 6 egg whites and 2 whole eggs, hard boiled (so I discard the 6 yolks) and that carries me as far as 6 hours since the breakfast. And it's only 230 calories total!

I think intermittent fasting is a great way for a lot of people who find they can get better feeling of satiety that way. I would love to do that but I work out in the morning so have to eat breakfast, and to stop eating at 6pm, I just can't bring myself to do that. As for the low carb, I don't eat many carbs, but very low…

If this is really happening, then you are c=going through a body recomposition - losing fat while building some muscle at the same time. Which suggests you are eating in maintenance and not in deficit. that can be for one of 2 reasons - 1) you are not logging accurately - do you weigh all your food with a digital scale? 2)…

I think even 1200 is too low for most people (except medical issues, very old, dwarfism etc.) Have a look at this http://www.myfitnesspal.com/topics/show/310489-the-reason-why-starving-yourself-will-not-work

you ate, you didn't have the exact same amount of "waste", you have a different level of water retention due to exercise and/or eating something salty, there are many factors, and you should not be worried at all

when you up your calories your glycogen stores get bigger, therefore the body is capable of retaining more water. Combined with the exercise and multiple changes, that's probably your reason. It's just water, so don't panic. I have gone down to my lowest weight yet and on that evening I ate some very salty cheese. The next…

I break the food down per item. So meat I find and enter separately, also any side etc. Plus I account for any gravy, condiments I may use and drinks. It's a bit tedious and not 100%, but can be done. You can bring a portable scale with you, some people do. Personally I am not too comfortable with that in public but hey,…

Just keep making small changes that you are comfortable with. You are trying to find a sustainable plan for a lifetime, not a temporary fix. There is no one perfect diet plan of what is good or bad. In my book there are no bad foods, just moderation on certain stuff. As long as you're losing and happy with progress, take…

I think 7 kilos in three months is a good rate! I think you don't have to be at 1200, wouldn't it be nice to find the maximum amount you can eat and still lose weight? Also it is harder to get in all your macros and micros at 1200 and less. Do you eat enough protein? It's great to have fruit and veg, but protein is one of…

If you set for 1lb/week, you should be at healthy weight by christmas provided that you weigh all your food and track it accurately, and eat back your exercise calories, i'd recomend 50-80% depending on what works for you. Good luck!

I make sure I hit my calorie target first, and while at that, I focus on protein as the number 1 macro. this way I get my protein in, which usually comes with the fat, and I don't care how many carbs I get.

Thanks for that, I love Kelly Starrett! I watched a lot of his videos, but I'm not at that level of flexibility to perform his way correctly just yet. It is something I'd like my physio to help me with if we agree that this would be ok for me. I have never experienced knee pain while squatting deep, which I take as a good…

Hi there, I am 5'6 and 135lbs, I eat 1650 plus my exercise calories (all of them) and I lose about a pound every couple of weeks. Weight loss is not linear and especially if you started a new activity, this would cause your body to retain some water and mask any fat loss you may have achieved. With 1400 I guess you are…

Cardio is great for burning calories and for heart health. However I find resistance training to be the one when it comes to shaping a body. I know I didn't see dramatic changes until I've picked up some weights. You are right, you can't spot reduce and the fat will go away as you decrease your bodyfat percentage. Doing ab…

In my opinion it's hardly achievable and definitely not healthy. You may be able to lose the weight if you take extreme measures. but is losing weight all that matters? Doesn't it matter if you lose fat, or muscle, or just water? If you try to lose this much this quickly at your healthy weight and succeed, a lot of that…

you're right, but if you take it to that extreme then the studies would not be indicative for anyone, since everybody's situation is different, with pretty much nobody being the perfect average Joe with no (even unknown) issues. Since she made a broad statement about deep squats being bad for everyone, that is the topic I…

Thanks for the sources Shawshankcan, I'm getting right to it! Just to clarify, I am not looking for advice contrary to what my therapist says so I can say ha, you're wrong! I just want to be able to read through both sides of the coin and discuss it with her, so we can arrive at a conclusion together.

yep, totally missed that! In that case I think you are on track. At least by my standards, I've been taking it pretty slow, and I think that's the reason I have been able to stick with it so long. Hope it will work the same way for you!

tagging for future reference

this. I loved bread, pasta, breadrolls and everything else, but I cut back on it because it's pretty much empty calories to me and I decided to "spend"my calories on something more nutritious and filling. But if you really crave it, then have a piece of bread every day, as long as it fits in your calories