martinel2099 Member

Lots of threads on the topic. Long story short- 1. Lifting heavy things gives you the muscle 2. The kitchen is how you show them off. Congrats on your progress very nicely done.

I've taken a break from my main gym (wanna save some money) so I've started the beginners program "dumbell stopgap. Just need a variety of dumbells and both my small office gym and apartment have those, so easy peasy. If you haven't already I would spend the $15-20 on a kitchen food scale at least, otherwise there's lots…

Protein while on a fat loss diet is very important, but it's key to understand why and how much you should take. As you already know it won't help you lose weight any faster, but it is good for helping you retain muscle mass while eating at a calorie deficit. When you lose weight you'll lose fat and muscle, that's…

OP I'd recommend pre-logging your calories if this is something that bothers you. You'll get more freedom and actually be able to enjoy the foods you like which is good for the long term. Some people find success with following diets like Paleo due to the amount of restrictions they have. You can eat what ever you want…

I think the key is consistency and the saying "if it ain't broke don't fix it" might apply here. If measuring by your hand seems to work then by all means, we don't always have access to a food scale while out on the go. Now my hand is bigger than my wife's hand so we would both have a very different view on what a palm…

I wouldn't worry so much about going over targets, life happens. I would try however to have a protein and dietary fat minimum per day and if you go over those two just take it out of carbs for the day.

I consider myself a good cook, but my best dishes seem like hamburger helper after reading your posts :P. Awesome posts OP, should get a sticky. I'll be referring to this article later. What's your favorite tool in the kitchen? I'm a big fan of my cast iron skillet.

I'm taking a break from my main gym LifeTime and decided to pick up the dumbell stopgap program since I won't have access to a squat rack. Only need free weights (which my apartment building and work gym have plenty of) and it's a good way to hold you over until you find the gym that has the resources you need. Big fan of…

Is fat really the enemy? Our bodies are designed to store excess energy in the form of fat in the event we spend a period of time without a decent meal. It's why we are alive as a species today. The trick is understanding that and watching what you consume and adjust appropriately. Your body doesn't "need" to consome more…

it's complicated, but the easy/simplified answer is you can't gain muscle while at a calorie deficit. There is such a thing as beginners gains (going from not picking up heavy things to now picking up heavy things) but this is short lived. Now I'm big proponent of picking up heavy things while at working to lose weight…

OP make sure you are getting enough calories to fuel your body. It would help us to know what kind of calorie deficit you are working with and how you are portioning your food. If you are netting less than 1,200 calories per day that is unnecessary, not maintainable and could lead to long term health problems.

I personally do eat back my exercise calories but i often reduce the estimated calorie burn from exercise by as much as 50 to 75% to be safe. If your activity level is consistent consider not recording calories burnt during exercise and just assume a larger daily calorie intake. You do need to fuel your body, if your…

Great attitude OP, keep up the good work. Lots of good knowledge here to those who seek it.

calories burnt during cardio can be tough trust me I know. This is just my personal preference I defer to others on the site who know more, but What I like to do is 1. Use a heart rate monitor and exercise at my target heart rate to make sure I'm working out at an intensity appropriate for me. Then 2. I take the calories…

ok so you can't actually tone a muscle, muscles get bigger or they get smaller, period. What you are referring to is how to get that "toned" look in your stomach. The only way to "toned" look in the stomach is simply to lose weight and have some muscle under to show. You build the abs in the gym but the kitchen is how you…

Ok I don't know much about you, but I'm going to assume your 5'10 and I know you weigh 180 lbs. With those stats you burn around 2,319 calories at maintenance and this does not count activity. So if you are really eating 4,000 calories per day you have almost a 1,700 calorie surplus. You'd have to be on very active dude…

I'm with Holly on this one. There's no bad food, there's just food. If it fits into your calorie goal and suits your nutritional needs then why can't you the burger or fries once in a while. What is clean eating anyway? I think everyone and their mother has their own definition of what clean eating is. I eat clean by the…

OP go to that BBQ and have a good time, don't worry if you go over its ok. What I love about calorie counting is it keeps me accountable most of the time. I didn't become obese because of 1 bbq, I became obese going over calories everyday for months/years without even realizing it.

Gez I get off work in 5 hours, I better figure out quick before I get home.... (there some on the counter as we speak....)

This is a very good post OP, you should consider it. Losing weight is not a race and you will have better and more long lasting results. Losing weight while eating like a normal person, win/win.

change your user name OP, it's making light of a serious eating disorder and does not belong here.

Eating more calories than you burn makes you fat, not the super delicious milk shake. Hold yourself accountable and you can eat any combination of food you desire.

This++

nothing is wrong with carbs and nothing is wrong with sushi. Check out how many calories spicy tuna rolls have /win. Like any food, some types of sushi can be super bad. Is there fried shrimp, tempora, cream cheeese? Some sushi can be as bad as a cheeseburger. Stick to the basics, can't go wrong with nigiri (just the meat…

If you are eating at a calorie deficit you will not put on tons of muscle, I can assure you of that. There are people who are eating 2,500 calories per day or more just to bulk. If your weight loss is stalling I'd re-evaluate your calorie target and make sure you are recording your food portions and exercise properly.…

Congrats on the 40 lb weight loss in the past. What's your calorie goal now? What's your height / weight? What's your calorie goal now? Do you weigh and measure your food portions properly?

Honestly OP this might be best left alone. IF your friend honestly believes this and doesn't want to hear it I'd take a break and try again another time. Other than an over sized ego he doesn't appear to be doing anything to hurt himself. Give it a few months and ask him why he doesn't look like Hercules yet.

If he's not exercising and is in fact eating at a calorie deficit I don't see how he could be possibly gaining muscle. Is he a construction worker or something? lol. I want to talk to this guy, I'd love to grow some magic muscles too. There is such a thing as beginners gains where even if you are at a calorie deficit you…

OP diet pills are a scam and some can even be harmful to your health. There's no magical pill for weight loss. Also to actually lose 3 lbs of fat in just a week like you mentioned means you would have to create a calorie deficit of 10,500, which is crazy. Sounds like you just dropped some water weight which will easily…

This thread is a little old now but message to OP or anyone who is considering this. There's nothing wrong with becoming passionate about your personal fitness and wanting to learn all that you can, I just think it's over-kill at this phase to get the certification to become a personal trainer. The most important thing…