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i only ever use 5ml of oil for anything I cook. Whether it's for stir fry, bolognese,ratatouille or tossing sweet potatoes, everything still cooks perfectly. It's such a flavourless waste of calories, but a tiny bit helps the food caramelise and cook nicely, just watch the temperatures and stir/baste frequently. If I am…
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Excellent post! It really made me smile, as I was hoping uou weren't just going to give it a try then give up! I'm very impressed!
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I've got higher standards than when I was in my twenties. I have more knowledge and less excuses for a start.
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Not odd, there's a scientific explanation in there. I would hazard a guess that you were holding onto water for repair after your workouts, which the body has now released. Also, it takes a while for the body to release fat from the cells, it's a shame you've gone off counting, as you need to be patient with this game! I'm…
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All you need to lose fat is a calorie restriction. If you want to lose water then you can try all the fad diets to do that. If you want to lose water muscle and fat then go on too much of a calorie restriction. It's up to you I get all my muscle building done on 100g of protein a day, which is 2 bowls greek yoghurt, a…
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Dancing to loud music.
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I see treats as a byproduct of exercise, and I value them more when I'm counting calories. Luckily, everything I eat is a 'treat' as I love my food with a passion. I see going to the gym and all my other exercise as a treat too. I've had a tough life.
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I have high carb days when I exercise a lot. I have a maintenance figure then I eat/pre-fuel the workout by adding the calories. I lose weight by eating less than I expend, basic calories in calories out laws. People have high carb days for various reasons. When you get down to the final body fat percentages as a…
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People don't need more than .8g of protein per pound of body weight to build muscle. Eating more protein than that is expensive, tedious and hard on the kidneys. Carbs play a very important role in the transport of amino acids from the protein into the muscle cell. Weight lifting heavy gives the body the message to build…
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Reverse dieting will give you the final weight loss you need. Put simply you add 100 calories per day extra for one week at a time to your cut until you reach maintenance. It's a perfect way to find out your true tdee so you can do your bulk cleanly. If you're not counting calories now I suggest you start.
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You figured out your new neighbour was a runner the first day he moved in, because you heard him get up at 5.30, then no sound for 35 minutes, then you heard him moving around again. Too much evidence. Easy. You got a weird gleam in your eyes when you saw him in his running gear and said 'I knew it, I knew it, just look at…
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Ditched the weight gainers for.... Bagels with smoked salmon and cream cheese Jerk chicken rice and peas Pizza Steak and chips Ice cream Wine Curry Peanut butter on toast The beauty of software like MFP, is you can work out yourself if you're getting enough macros and micros. So instead of pre worked out Frankenfood, with…
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Logging your calories makes you accountable and is a good project. You need high calorie food. Do you mean kilos or pounds by the way?
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As long as you've hit your protein requirement, .8g of protein per lb of body weight, eaten your Fibre, and micronutrients, you can finish off with whatever you like. On this forum alone we have built muscle from pizzas, beer, burgers, you name it, we've eaten it! That DOESNT mean we eat high calorie density food all the…
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Yes, you're right. Everybody has a good number, mine is 250 cals. It's keeping it accurate that makes it clean. Just trying to point it out before the clean food confusion starts!
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PER DAY??
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Disappointingly, it's quite negligible. About 50 calories a day for me, with my hard earned 5lb ish extra muscle I built. Not worth getting excited about. It always comes down to the food sadly.
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I worked out that 1% body fat for 141lb person is 1.41lb. Should he go to 12%? Say, 4lbs lighter? Poor guys been at it for two years!
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Careful you don't start piling on pounds of fat at this point. I'd figure out my maintenance figure and eat 250 cals over per day. If you lift heavy and progressively you can hope that 50% of that is muscle. Women can only gain about a quarter of a pound of muscle a week, and also it's impossibe to gain only muscle. Hence…
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Clean bulk means being meticulously 500 calories over your total daily needs, eating .8g of protein per pound of body weight, and sufficient and appropriate fats and carbs. Also following a progressive lifting routine. You may have to do a little cut at the end of it, but if you start sufficiently low enough body fat wise,…
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To be able to come up with your lean body mass number, you must know your body fat percentage. Bodpod or an expert with calipers is the best way of knowing. You say you're LBM is 115, and you weigh 141. With these figures you come out at about 19% body fat, but I guess your less than that, about 15% which is healthy. I'm…
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from the Oxford dictionary Metabolism 'The chemical processes that occur within a living organism in order to maintain life.' (yes, so someone with a high TDEE could in this parameter be described as simply having a high metabolism) BUT...then there was a second part to the description. 'Two types of metabolism are often…
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Agree with the strong curves book and small deficit, this is exactly what I did/am doing, and my muffin top has become extinct. Butt got high and round, though at one point I did a bulk cycle then cut again (keeping the muscle and burning fat. I must add though, some women lose from the tummy/boob area first then it comes…
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Everybody's the same. If you are working out and striving for a good performance, then it is vital to fuel beforehand and even during. For an intense cardio session, 2/3 hours beforehand fill up those glycogen tanks with carbs like oats, cereal, bananas, honey, etc. if you don't have time then a banana 30 minutes before…
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You could buy a good book like New Rules of Lifting for Women, or Strong Curves. The gym membership and gear all adds up, and there's so much you can do on your own. Ie Bret Contraras the author of strong curves, youtubes lots of his lifts. Keep eating at a pound a week defecit, get 100g of protein a day in, and learn to…
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Weight loss, go on a 20% under tdee deficit. MFP probably has you on this already. Toning isn't a thing. If you want to build muscle cut down to a lowish body fat first, then go in a bulk, then a cut. It may take quite a bit of research, but all the answers are here, and you have time while you're on your diet.
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When you say workout, what do you mean? There's different heart rate zones. Are you on a fat loss programme or are you muscle building? What are your goals. It's not different for different people. We are all human machines, but there are different types of workouts, and also, time of day and intensity and duration is a…
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Very interesting. I always wondered about that 'burning less calories for the same work as you got fitter' myth.
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What is it you want? Faster weight loss. Not a good idea. How overweight are you? I'd spend my money on a PT to show me form on all my weight training lifts so I can build some muscle and look fabulous after the weight loss.
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A) I would NOT bulk without lifting heavy weights, as it is probably going to be mostly fat. b) aim for a calorie surplus of 250 calories giving you a half a pound gain a week, you're going too fast C) whilst lifting on a progressive weight training routine.. D) don't just pick a number (130lb). Bulk until you feel that…
