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Stuff yourself with low calorie foods/water. To be honest, I make myself a HUGE salad for lunch, filled with lettuce, spinach, red/yellow peppers, celery and top it off with 100grams of chicken breast. This thing is so huge it takes me 20 minutes to eat. After that I am no where near hungry for hours. And when I do become…
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In many respects, every day is a cheat day, I just plan the rest of the day around it. For example, my wife and I went out with the kids to the movies this afternoon (saw The Hobbit: The Desolation of Smaug) and I ended up eating the majority of the nachos. It was planned, however, so I came in under the target for the…
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You are way too low on protein. You should be eating 0.37 grams of protein per pound of body weight at a minimum. This is the recommended daily allowance by the Institute of Medicine and is set up to ensure that you have the energy you need to keep building muscles and providing the necessary amino acids for living. This…
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Just got back from the in-laws so January is not off to a good start. We'll target 130 miles for January.
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Walking around the block a few times worked. Made my target ... just.
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On target.
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Little bit behind target:
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Approximately on target for 130 miles in December.
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When I started walking around the neighbourhood I would get shin splints when I started to walk quickly. It was taking all of the fun out of it and was making me nervous that I would never be able to get rid of my excess weight. And then a miracle happened ... I bought new shoes. I went to a store dedicated to runners and…
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Without knowing your height and what you are currently eating it is difficult to give you a really good recommendation, but here goes with some general comments: - Ensure that you are eating enough protein. The recommended daily allowance is 0.37 g per pound of body weight. If you are exercising (and it looks like you are…
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Behind target:
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Congratulations!
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On target for 130+
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I know I am going to have some challenges this month (heavy snowfall warning for the next couple of days) and trying to get some miles in around Christmas is going to be difficult so I'm going to target 130 miles for December.
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295 for my Doctor's appointment next week. Just under 5 pounds to go.
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149.96 miles. I'm rounding up.
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Back on target.
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0.1 miles behind target for end of day November 25th.
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As of end of day November 23rd: On target
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TDEE is a percentage of your BMR added to your BMR. So, what is your BMR? Theoretically that can be worked out, but the problem is that it is not an exact number. Oh, it is portrayed as an exact number, but it is calculated based on a formula and the number that comes out the other end is the average BMR of a whole lot of…
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There are three ways to "tone" muscles: 1) Lose fat so the muscles can be seen more easily 2) Build up the muscle so that it can be seen through the fat 3) Lose fat and build muscle at the same time There is no difference between "toning" and "building" muscles except in the world of marketing.
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To the women who are targetting "underweight" according to BMI, I only have one question: why? Although this is only my personal opinion, if you are in the normal weight range and you want to look smaller, build up your muscle mass. A pound of muscle takes up less space than a pound of fat and takes more calories to keep…
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Based on your stats your BMI is 20.7. I am not a big fan of BMI, but this does put you in the lower section of "normal weight". If you were to do what was recommended (TDEE - 20%) and you exercised for 30 minutes every day, you are only going to lose 2kg in those six weeks. TDEE = Total Daily Energy Expenditure. For you…
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Back on track. Total as of end of day November 22.
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Behind pace due to the flu. As of end of day November 21st
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Totals as of end of day November 19th
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As of end of day November 18th. On target
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Current as of November 17th.
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Carbs before exercising to give your body the fuel it needs and protein after exercising to help with muscle repair. If you are doing a lot of exercising then bump up the protein to 25% - 35% of your total intake for the day.
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As a very overweight person my calf muscles used to tighten up considerably after a strenuous walk. I did two things at the same time so I'm not sure which item "cured" me but I no longer suffer that tightening when walking: 1) New walking shoes. My old shoes, good for casual walking, were no good for long treks through…