macrotracko Member

OH you mean 100 pounds lost. It sounded like 100 pounds was your goal weight.

Oven fried salmon cakes with rouille and asparagus. Soon...

Yep. That's what the recipe tool on here does.

It matches up with your TDEE (about 3,000). Looks like you'll be running a 1,000 calorie deficit every day, so you should lose 2 pounds per week. Start with that then adjust based on the results you're getting.

130 is my "time to get back at it" weight. I'm 5'3. I also rely on clothing fit a lot. I refuse to buy larger clothing simply to accommodate getting fat.

Eggplant meatballs. Vegan yet adored by omnivores. If you don't have nutritional yeast you can probably substitute grated parmesan. The flax is necessary though. 1 large eggplant, peeled and finely diced (1/2 inch or smaller) 2 tbsp. olive oil 1 medium onion, chopped 3 garlic cloves, minced 2 tbsp ground flax seeds + 1/4…

Stopped reading as soon as you said the weight loss doctor you consulted warned about "starvation mode".

I think you should share your food diary with the doctor and discuss what you've been eating and how you've been logging it. Water retention is unlikely to make that much of a difference, muscle gain is not something you'd be experiencing this quickly and on a caloric deficit, and starvation mode is largely a myth aside…

Peanut butter, yep. Any kind of nuts or nut products really. Avocado. Cheese.

I had the same issues when I first started running. They were resolved by getting new shoes and minding my form. Sounds like you might be striking your heels. Ideally your foot should fall between the ball and midfoot. Search youtube for some running form videos, and if you don't have good shoes made specifically for…

I'm also 5'3 and 128 pounds and before I started lifting I had 33% body fat. I looked normal, but I was actually pretty fat, and I felt fat. Do you feel fat? If you do, work on it. Eat more protein. Lift weights. Do a little cardio if you want.

Tell that to these people: http://www.nwcr.ws/ Also, know your sources. If you're about to base your personal health philosophy on one study you better know it inside and out.

You can estimate your body fat percentage with the US Navy method http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy It's not perfect but it's close. I just did mine and it was off by 2%. For protein I do 1g per pound of lean body mass, which seems to be allowing me to gain muscle while losing fat. I'm also a…

You can't just ignore how a study was conducted when evaluating it. That's one of the most important questions to be asked when reviewing results, and it's why scientists have to include details of their methods and discuss any potential confounding factors or other weaknesses/conflicts when writing up their report.…

Try lifting and eating more protein instead of just low cal with cardio/swimming. You could have a lot of visceral fat (inside, in between organs, not the stuff just under your skin) that is causing you to feel wide - particularly in the rib area. A lower body fat % will get you closer to what you're looking for. Cardio…

Starkist makes single-serve marinated tuna pouches. The lemon pepper one has 80 calories and 18g of protein and only 1g carbs. I toss them in soup, salad, whatever - or just eat them out of the pouch when I'm short of my goal.

The only way to find out is to get your body fat % tested. You can do this with calipers on your own or have it done with a DEXA scan or body pod by a professional. I recently had mine tested with a DEXA scan and was pretty shocked to find out that, as someone who wears a size 2, I was at 33%. It can be near impossible to…

I also make smoothies in the morning with a nutribullet. I wouldn't recommend making them ahead of time because, as you may have noticed, the heavier ingredients will settle. My solution has been to wake up a few minutes earlier so I have enough time. You could also have all the ingredients cut and prepped so that all you…

I like the little Breakstone's 4oz cottage cheese cups. 10g protein and 90 calories.

It sounds like we have similar starting points so I'll tell you what my trainer has set me up with. I started at 5'3, 125lbs, and THIRTY-THREE percent body fat. (Yeah.) She put me on a slight deficit - 1500 cals per day at 40% carb 30% protein, and 30% fat. Getting the macros right is important. I do strength training 3-4…

I have a gold standard vanilla powder that's sickly sweet to me, so I blend it with a handful of strawberries, a heaping scoop of plain greek yogurt, and some unsweetened soy or almond milk. The tartness of the berries and the yogurt really balances it out. This would probably be good with chocolate powder too - chocolate…

You look super young, like 18-21. I would kill for your hair. Ditch the eyeliner or keep it to the top lid only. Def makes you look scary.

Refried black beans! Do not be fooled by the word fried in there, they are pretty low in fat. Nutritional stats vary by brand but you can find some for around 200 calories per cup with 10g of protein, give or take.

Homemade leek mujadara with baked tofu and mushrooms. I always make a big batch of some grain + protein dish for the whole week and pack it into grab and go containers.