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Impressive spreadsheet - well done!
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Check out the Daily Dozen app from Dr Gregor, available at the App Store and Google Play. It will help insure you're getting the essential variety and nutrients your body needs. He has wonderful videos on YouTube and at his website, nutritionfacts.org. He's not selling anything (although he has authored books one can buy),…
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I must have been writing my previous response when you posted about the swelling and taking a break from walking and the bike, but continuing the Max Trainer. With the swelling and fatigue I would get to a doctor asap. I would cease all activity until you can see a doctor. Better safe than sorry! After getting a doctor's…
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As others have said, you definitely need to incorporate regular rest days as part of your plan, at least one day a week. Rest is when your body takes advantage of the exercise you have done to build muscle and make other adaptations. No rest means your not getting the full benefit of all the training you are doing. At your…
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Search for "whole food plant based" and you'll find diets that are extremely healthy and hard to overeat on, since highly processed foods are eliminated and replaced with healthy veggies and starches. One quick example: Oreos qualify as vegan, since they contain no meat, but they won't make the cut on a whole food plant…
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I didn't want to grow up. I did anyway, dammit.
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Well, you weren't asking me, but I'll jump in. As a 66 year old my HRmax per the old 220-age would be 154. My tested HR max was 178, a huge 24 bpm higher. Just think how far off my training zones would be if I had actually used the formula to set them! I knew that my HR max was in the 180 range from having done self test…
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I agree with cmriverside. Rather than let my activity tracker or running watch automatically sync with MFP, I prefer to manually log all of my exercise activities. I have seen too many people experience issues with automatic syncing - either not syncing at all or labeling the exercise incorrectly (aerobics instead of spin…
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At this point, after losing seventy pounds and several years making my own way as a runner, I'm fit, healthy, and a pretty good runner. When I see a newbie and/or overweight runner or cyclist out there doing what they need to do on their own road to health and fitness, I'm thrilled for them and it makes me smile. That's…
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I did maintenance once before, and gained several pounds when I took my eye off of calorie intake and the scale. That's when I joined MFP (over seven years ago) and lost the few I had gained back, plus more. Now my strategy is simple - log everything I eat and weigh daily. Forever. It comes quite easy for me, so I don't…
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Speed when running, endurance on the bike.
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I have logged everything I've eaten for over seven years, but I recently closed my food diary. I'm in maintenance and my diet it's not what it was when I was trying to lose, so is not a good pattern for success for others. A novice might draw some incorrect conclusions about weight loss looking at my diary. I continue to…
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I just eat the whole pizza. Simple math.
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I'm at 2,550 today, and have a friend who has a couple of hundred more days longer streak than I, and he has a friend (not mutual) who has more than him. But I salute my friends with even very short streaks who have dropped out for various reasons and keep coming back. They may not have long streaks, but their tenacious…
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My daily carb goal is 275g, and I'll average around that. I'll eat more on a day when I do a long bike ride, less on a rest day. I'm 5'9" and 140 lbs (down from a high of 206) currently on maintenance.
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The start of a new year is as good of a day as any to start pursuing new goals. With holiday indulgence, lots of people are thinking about health and fitness, so are motivated at this time. Will all of them last? Of course not, but the same is true of people who join on the other 364 days a year. I've been here almost…
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I did c25k back when there was no such thing as an app, or a smartphone for that matter. I had to use a printout and a stopwatch! Based on my own experience, I would both caution and encourage you. I failed at c25k more times than I can remember. I kept getting shin splints, and though I persisted, I kept failing. I…
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At 65 I'm the youngest in the group of guys I mountain bike with. Everyone else's age starts with a 7 or 8! And we blow by many people on the trail half our age or less. I do two HIIT runs a week, two endurance bike rides, two lifting sessions, and 2-3 yoga type workouts. I do have arthritis and other issues which…
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While I posted the target heart rates for HIIT from the experts in my comment, I completely agree with you about ignoring HR during short intervals, as HR is too slow to react so is unreliable for short intervals. Yes, form and especially the exertion level must be the focus during short intervals. But for longer high…
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According to the American College of Sports Medicine, HIIT is high intensity intervals performed at 80% to 95% of max HR for a period of 5 seconds to 4 minutes with recovery at 40% to 50% of max HR. https://www.acsm.org/docs/brochures/high-intensity-interval-training.pdf I personally am following the protocol from the…
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This is apples and oranges. You are arguing that the brain can function without breakfast, I assume, since deprived of food indefinitely we die. I completely agree. But again, crucially, the panel of leading brain experts addressed optimal brain function, not the ability to function. And they stated that carbs are the…
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Given a choice between accepting your opinion or a panel of leading brain experts, I think I'm going with the experts. No offense intended. But notice they said food is needed early in the morning for optimal function - not survival.
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I listed to an NPR radio show with a panel of brain experts who had no interest in weight loss, only brain function. They said the brain needs food, most beneficially carbs, first thing in the morning to function properly. If one skips breakfast, their brain is not functioning optimally. But only a small amount is needed -…
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I get your desire to calculate a sedentary TDEE; it's certainly worth knowing. But with that knowledge in hand I would go to a daily level TDEE, including average exercise, rather than adding "accurate" calorie burns to the sedentary TDEE. Once your intake is level it all becomes straightforward. If you are gaining weight,…
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I weigh daily and record each day in an Excel worksheet. Like most, I do have daily weight fluctuation, but that is precisely why I record daily. I can't deal with weighing weekly and knowing that this one data point could be a fluctuation up or down, therefore not really accurate. I also record calories in and out daily,…
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Two seasons later - YES! An unqualified two thumbs up!
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I'm at 1530 now and have two friends who have longer streaks than I do. I can't quote their exact numbers, but one of them is a couple of hundred days beyond me, to the best of my memory.
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https://www.youtube.com/watch?v=wbFTlpKmliI (In case Linda is too out of date for you.)
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https://www.youtube.com/watch?v=082KfTzWOxE
