martinel2099 Member

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…

That's nothing to be ashamed about, you're here and that's what counts. Take advantage of the resources here on the site and make sure you track as accurately as possible. Also, avoid using generic entries in your diary when you can. Get a food scale to measure solids in grams (even peanut butter counts as solid) and use a…

Since you won't give info it's hard to judge whether or not your goal is appropriate or not, don't worry we're strangers and not going to judge. According to Scooby's workship, A 25 year old woman that has a desk job who weighs 160 lbs - 1844 calories per day just to maintain weight 140 lbs - 1739 calories per day just to…

Couldn't agree with you more now that the OP has opened her diary. OP what are your stats?

consider a weekly target vs a daily target. Do you have days where you have a little extra leftover after that bangin workout? Have a good and satisfying meal tonight and save those extra calories from the gym next time. Weight loss is made in the kitchen, you don't need to workout in order to eat.

That's the spirit++

How long have you been at it and what are you doing to track and measure your food? Here's some of the reasons that you could be stalling Calories in Vs Calories out- If you aren't weighing and measuring your food properly you could very well be consuming more calories than you think you are. Food should be weighed on a…

This.

Just wanted to add, I agree with everyone else about incorporating both cardio and heavy lifting into your routine. ATM I lift 2-3 days a week and try to do 1-2 days of cardio if my legs are up for it.

OP it really comes down to you goals. Heavy lifting in itself does not burn all that many calories and if anything I take MyFitnessPals estimate for how many calories I burn lifting and reduce it by 75% to be safe. I might spend 45 min to an hour lifting but how much of that time is resting between sets? The thing is I'm…

500 a day will never be healthy and is not maintainable. OP in your original post you stated "I currently weigh 120 pounds but want to lose 5 more to be at my ideal goal! I am 5ft 3" According to https://www.rush.edu/health-wellness/quick-guides/what-is-a-healthy-weight that means you are within the healthy range of 107 to…

You might get weird looks but I'd recommend packing a food scale in your luggage and using it at restaurants if you have to. Generally speaking though most restaurants are more than happy to tell you what's in your food so give it your best shot. You also don't have to eat out at restaurants every meal, I have coworkers…

If you recorded both it would be a double entry, I'd recommend only recording steps on the pedometer separately from exercise done on the treadmill. Be careful with eating back exercise calories from cardio equipment. My personal preference is to work at my target heart rate (to ensure I'm working at appropriate intensity…

Depends on what you have access to, I prefer free weights like The Dumbbell Stopgap when I don't have access to a gym (The Dumbbell Stopgap program for beginners- Google it). If you have access to a squat rack i strongly recommend strong lifts 5x5 which is another great beginners program. Since you haven't been lifting you…

You can have what ever you want, but if you want more bang for your calorie buck I recommend Guinness. It's not bad for the calories and it's filling. Googled this "A 12-ounce serving of Guinness sets you back 125 calories—just 15 more than the same serving of Bud Light. Alcohol is beer's main calorie source, and since…

Maybe it's time to re-evaluate some of your goals. First, at 5'4 130 is in the normal range of 110 to 144 lbs (https://www.rush.edu/health-wellness/quick-guides/what-is-a-healthy-weight). I don't think you need to worry so much about losing weight now being within the normal range. All of your exercises are cardio based,…

No, pain does not equal gain. The trick to getting stronger is to steadily increase the weight over time in small increments. If you are sore it could just be DOMS especially after a long period of not lifting. If you are always in pain this could be a significant sign that you are not exercising with proper form and/or…

I see nothing wrong with OHP in the squat rack and if anyone just walks up to give you attitude about it they have other problems. I had a guy that huffed, puffed, moaned and groaned standing next to me while waiting for me to finish using the squat rack (and I was actually squatting). Normally I let folks work in but I…

The answer to that depends on your goals. If you want to mitigate muscle loss while eating at a calorie deficit then it's a very good idea to lift weights, I recommend a good beginners heavy lifting program like strong lifts 5x5 or the dumbbell stopgap program to get you started. These programs have you lifting 3 days per…

protein powders and shakes are a supplement to your diet to help you reach your goals, but definitely not required. If you can get that protein from eating a nice juicy steak or chicken or tuna then all the power to you. If you follow macros where you shoot for a minimum protein target daily, shakes and powders are a great…

absolutely. Yesterday for lunch / snacking throughout the day I had 1,230 grams of watermelon (i really really like watermelon) and that was approximately 367 calories. That can easily add up and hamper my weight loss goals.

Why give up any of the things that you like to eat? How long can you realistically keep up a diet that won't let you have your favorite foods? Better plan, eat all of the foods you like just measure and record all portions properly and hold yourself accountable. Tips- All solids should be weighed on a food scale in grams…

What do you hope to accomplish in just 3 days?

Yeah it's rude. Generally speaking you can do what ever you want in the gym when nobody is there but if it is a shared space you should be prepared to put on the ear buds when someone comes into the room.

OP you sound pretty reasonable, not everyone is like that but when it does happen it's ok to ask to work in. People need to learn how to share or how to at least let others work in inbetween sets if they need long breaks. People can be pretty rude from the other side of this situation as well. I was using the squat rack…

You can't prevent muscle loss while eating at a calorie deficit, but you can mitigate muscle loss while eating at a deficit. I'd check out some of the other posts here that tailor to the cutting / bulking cycle. Factors that come into play for showing off the rock hard abs are body % and good ole genetics.

Didn't see that until after I posted, spot on good point. She could be just as easily be over eating by not weighing and measuring properly.

Don't take this the wrong way OP, but your calories are wayyyy too low and following the paleo diet isn't just about eating salads. At a minimum you should go no lower than 1,200 calories per day and I call BS on having a hard time getting any higher. I'm not a fan of Paleo, but the idea is that you cut out processed foods…

Didn't see this post before, right on the money. Great advice.