ruststar Member

Dr. Pepper 10 tastes just like the real thing! I'd still cut back on soda and try to drink water more often, but there are plenty of alternatives that cam satisfy the craving without the calories.

Protein helps you feel full and takes more energy to digest - it's beneficial to aim for a higher percentage of protein.

You are burning just sitting there doing nothing - your BMR (basal metabolic rate) is the amount you will burn just by breathing. Any activity you do beyond that burns additional calories, which is a total daily energy expenditure (TDEE). To lose you a need a moderate deficit that lands between the two numbers. Too much of…

He said the one thing guaranteed to make any woman feel bad - it wouldn't have mattered if you were anorexic thin or 300 pounds.

What about San Antonio? You've probably been there before, so there's no need to go check it out, it's close enough to Austin to get all the hipsters he wants to rub elbows with, and you don't have to run into your rapist in the grocery store.

I recommend going light on the single leg romanian deadlift until you feel comfortable with the instability. Good luck with Phase 2! I'm about to finish my first week with Phase 1 and I'm looking forward to the progression.

Change your goal from 2 lbs a week to 1 lb and you'll have more to work with.

Thanks for the ideas - I can definitely do the resistance band in the stretching area.

I finally got the book from the library and tried workout A yesterday. It felt great while doing it, I'm nice and sore today (but not too much) and I'm looking forward to the next workout. Before this I did the NROLFW and also Stronglifts 5x5 and I'm hoping i can just go to step 4 on the squat and push exercises, but the…

Why does she need you to lose 5 pounds before you leave? It's not like your weight is going to be on a sign around your neck when you get off the plane.

MFP builds a deficit in for you when you set how many pounds you want to lose per week. Any exercise you do should be eaten back to maintain the deficit you chose (be it 250, 500, 750, or 1000 calories) and not make it too large. A too large deficit can backfire on you - perhaps not at first when you have a large amount of…

It was written to convince an older audience to lift weights for their health, much as NROLFW was sought to do the same thing with women. The moves aren't different, just as they weren't in the New Rules for Men, but the routines have more flexibility and you get to design your own within the guidelines given.

I regarded the NROLFW numbers with the same skepticism as any formula. The book and MFP both put my RMR at 1430 - at 195 pounds and 5'5". Yeah, right. I just had my body fat tested in one of those hydrostatic tanks, and my RMR is actually 1791. Almost 400 calories off. When the formulas don't work off all the information…

Body weight exercises - Nerd Fitness has lots of good information and workout plans: http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

Height: 5'5" Weight: 195 How long youve been lifting: since September 2011 Times per week: 3 Split routine or full body: full body 1 REP MAX Deadlift: 192.5 Squat: 163.33 Bench: 93.33 I use Jefit to track my progress and it calculates your 1 rep max for you. Pull-ups/chin ups( yes or no): Working on it! I can do chin ups…

1 inch? Relax - I fluctuate an inch in my thighs and calves whenever I'm retaining water. As your body fat percentage gets lower this will be less noticeable. It sounds like you are what the guys call "swole" - it will go away.

So bypass the machines and go straight for the free weights. You'll get more benefit from those anyway.

I always thought the fitness magazines were mostly advertisements for supplements. There's no need to pay money for a complicated workout plan...here are two that will cost you nothing but the time you put in doing them: If you have a gym: stronglifts.com It's a simple program that's very effective. There's a group on MFP…

The military one is probably more accurate, but I found it to be high. I've had my body fat tested via body impedence at my chiro and that was spot on with the military calculator, but I just did a hydrostatic body fat test and found I was 6 % lower. Since the hydrostatic is far more accurate than other methods, I'm going…

Even if you did lose the weight that quickly, probably through starvation and extreme exercise, the second you started eating again the weight will come back. What will you do then? If they have this requirement you will get checked again. And again. And again. Do they have any contingency plans? For example, the military…

There is no such thing - you'll just need to keep working on reducing your overall body fat to reveal the ab muscles that already exist. You might consider working on some compound weight lifting movements like squats and deadlifts that strengthen the whole body in concert rather than isolated ab work.

I recommend lightly active given what you describe. the 5 x 5 workout is only about 30 minutes for the first several weeks, and a short lifting program doesn't burn all that many calories.

I'v asked you questions before, but I have a new one. I've been strength training for 6 months now and while I have made serious improvements in what I can lift, I haven't lost any weight whatsoever. Last week my weight shot up 5 pounds after a workout and I had DOMS for three days, so I'm thinking I may have overdone it…

He's an idiot and you should tell him you can handle the weight just fine. Today I had to ask one of the guys in the gym if he was done with his set of deadlifts since he walked away from the squat rack for 10 minutes with 45 pound plates still on the bar. He said he was done and offered to replace the plates for me in a…

Three days a week doing a full body routine made up of compound lifts (squat, deadlift, bench press, bent over rows, and overhead press). If you're new to lifting you might just want to keep it simple and work your whole body for each session.

I think I need to add to my routine and move my cardio to a seperate day - I'm making the strength gains quickly, but I'm not seeing the physical results I'd like. Currently I can squat 130, DL155, and BP 80, and my goal is to squat and DL 200. AFter that, I'm thinking pullups will be a great goal.

Your results look fantastic! Can you share a little about your weight routine? I've done both the NROLFW and am now doing StrongLifts 5x5, but neither seems to be right. NR took too long - I don't have an hour and a half to devote to the later stages - and Stronglifts forces me to to monopolize the squat rack, which…

StrongLifts 5x5 - the workout is really simple, but adding 5 pounds every time helps you progress really quickly and keeps it interesting. Jefit.com also has lots of free workouts and a whole database of evercises so you can try a variety of things.

The blog Poor Girl Eat Well has a lot of tips on how to eat well on very little: http://www.poorgirleatswell.com/

Nerd Fitness addressed this question recently in an entertaining way: http://nerdfitness.com/blog/2012/03/15/scared-of-the-gym/