rustypep Member

Hell yeah said it well. I will add that If you struggle more at night sometimes I will just go early if I know I have eaten enough for the day. Sometimes I notice I crave fats or carbs when I haven't eaten enough of that macro. Sugar is a good example of that especially a few hours after workouts.

Feel free to add me. It does help. Didn't use the social feature much last time but adding 50 friends this time around gives you plenty to see and think about. Lots of inspiring stuff in seeing other succeed and plenty to learn from those difficult times or when you need some help.

I like eggs and English muffins too. Sometimes put them together with thin sliced cheese and a little bacon. My go to is generally a smoothie as I aim for 250 calories as well and it gives me a jump start on protein for the day. Peanut butter toast is another good one mentioned above.

Oatmeal, fruit, yogurt, low fat cheese sticks, English muffin with apple butter, cut a large protein bar in half or thirds as separate snacks.

I use them but try not to get more than 50% of my protein from it. Some have lots of fiber as mentioned above. I even mix powder in with my oatmeal.

It defiantly opens your eyes once you start measuring portions of meats and nuts. I am glad I did it as it was a reality check I needed. I just didn't know it. Accuracy is key as once you nail down your food measurements then the only variability left is how well you are estimating exercise calories. The scale helps you…

Protein smoothies if you don't dress them up with too many extras. Avoid adding fruits or use a half portion of a berry which have fewer sugars than other fruits. Oatmeal is another good one already mentioned.

It is difficult to hit all the metrics consistently when you are eating at a deficit. If you limit your options you might get there but eating the same thing every day would get boring fast. Most metrics are based on a 2,000 calorie diet for a person of average height. Getting in 3,500 mg of potassium is hard by itself but…

It's fine based on what we know today but hard to beat the protein you get for the small calorie penalty with egg whites so I still use a mix of one egg plus egg whites and toss in a little shredded cheese. Use a little olive oil to cook and gain some healthy fat. It is hard to hit every metric while eating at a deficit.…

Listen to what aeloine said. You body will hold weight, especially water weight at times. Sodium intake can throw you off. It can take a few days to balance out and show up on the scale. I would also buy a foodscale and measure portions to make sure you are eating what you think you are eating. That helped me a lot in the…

Just getting back into it. Feel free to add me. Open diary and it isn't always pretty ;)

Look for more friends as well. Feel free to add me.

I scoop ON vanilla ice cream whey, 1 cup frozen blueberries, 1/2 cup 2% milk, 1/2 cup Tropicana 50 OJ, no ice and add a little water if you want it thinner. 288 calories. If you cut out the blueberries and add 9 ice cubes, it doubles as an orange julius clone and saves 83 calories. I use to use yogurt and other add ins…

Almost 44 here and just back to it. Lost 42 only to gain 37 back. Lost 7 the first few weeks. Would like to lost another 60-70. Feel free to add me.

I have had my success and struggles. Lost 42 and then gained 37 back and now down 7 again. Trying to loose 80 overall and down 12 total now. Feel free to add me.

Same here. Just got back to it after gaining most the 42 I lost back. Down 7 the first few weeks.

Sound like he is pretty dedicated to me. I am still asleep at 4:15am. To answer the original request for personal experience, I eat 4-5 meals a day and two snacks with a 1,700 net calorie target. I lost 40 lbs in a year with 40 to go using this method. I was rarely hungry. My exercise consisted of weightlifting and cardio.…

I would love to hear a few ideas as well. Most of what I have is ON. I do use Rule 1 chocolate fudge whey which is darn good. I have heard that the Cellucor flavoring is pretty good and more updated. I tried some of their BCAA's and it was the best tasting fruit punch I have had. I do want to try some more natural stuff as…

I am currently eating 200g's a day. I was told to get half from natural sources and half from powders so that is what I do. I eat lean meats like chicken, turkey, fish, or sirloin and filet steaks. Just be sure to avoid the fatty red meats. If money is no object, go for bison. I agree with the 1g per lb of lean mass as a…

I'll second dragon well. That is my primary tea along with Peach Momotaro. Tevana is pricey but their quality was better than some of the dragonwell I brought back from China. You just have to hit their 75% off sales. I have been using one of ther diffusers for five years at work. My favorite though is my Adagio Trinitea…

I agree with adding protein but you might choose casein instead of whey as it will gel and sit longer in your stomach. Whey will get digested pretty fast. That is what I take casein before bed. It keeps me full during the night and reduces my hunger at breakfast. Been doing it nine months and it works for me. I buy average…

I have found the grocery store has the best deals. 10 for $10 on various bars including Luna. Luna are good post workout because the macros are balanced. I like the Simple Truth bars at Kroger 20g's, Fit Crunch (best tasting) 16g's, Think Thin 20g's and the ANSI cheese cake bars 20g's. The ANSI are like the Quest bars.…

If you can tolerate green tea it has the fraction of the caffeine of black tea. The other option would be to brew it once and toss that batch and then brew a second cup with the same tea leaves. The majority of the caffeine is released in the first brew for both coffee and tea. I buy from teavana and drink green and…

I just tried the Met RX pancake mix and I was surprised how good it was.

I take an iron supplement to help me. I had the same issue and I don't eat a lot of fish or shell fish. I take it with my orange juice as you need vitamin c to absorb it. I get some of my iron from veggies and meat but on a low carb diet it is a challenge.

After a year of logging, I find this the hardest thing to hit. Orange juice and milk are also good but I agree potatoes are the best bang for the buck unless you like downing a lot of spinach and beans on the same day. I drink a cup of tropicana 50 orange juice, 2-3 cups of milk, 1-2 servings of veggies, 1 banana, and 1-2…

I will add my recommendation of optimum nutrition. They have a solid reputation. If you visit their website regularly, they run large sales. Buy larger tubs and save. I like their vanilla ice cream gold standard whey. Their chocolates are good as was cinnamon graham cracker. They sell samples tubs if you want to try…

Avoid eating out, cut out deli meats, breads, most cheeses, Italian food, salted nuts, and most sauces especially bbq and ketchup. Anything coming in a box or processed. Even breakfast bars and instant oatmeal can be high in sodium. You can still eat these things some of the time but don't combine them all in one day. When…

I am in a similar boat. My name is Rusty. I lost 37 pounds and am currently 227 lbs and 29% body fat with 7 inches lost from my waist. Started at just over 40%. Re-started on a five day split this week plus two HIIT classes so six days a week total. I am 40 years old and started lifting for the first time last May. My…

I just finished my fourth month but mostly eat three meals and four to five snacks. Breakfast 300, mid morning snack (banana) 140, lunch 350, mid afternoon snack 100-250 (nuts, oatmeal, etc.), dinner 500-600, two to three evening snacks 260-310, with a total of 1800 calories per day on rest days. That's about 70/30 mix of…