mncdk Member

Eggs, cocoa powder, ham (cold cuts), milk & banana

Of course you eat the calories back. If you set a goal, say 500 deficit, you eat everything back _beyond_ that goal. But if you suddenly get a new job that's a lot more demanding, start high rather than low. It's better to stall for a month than to have your energy level in the gutter. I'm speaking from experience.

@Topic Simple. I don't know you people. :P

Btw, you can track your walks with something like Endomondo on your phone, and you'll know how far and fast you are walking. :)

I don't know, but I'll tell you what I do. I input "I will be active for ZERO minutes a week", and then whenever I go for a walk, I just track 3 mph for ... whatever, say 45 minutes. :) When you don't have time to go for an hour long stroll, you just skip a snack (calories are added to your daily goal when you track a…

If you are lifting when you hit the gym, keep in mind that gaining muscle will cancel out your fat losses on the scale. If you're "just" doing cardio stuff, and you're still gaining weight, then you're simply eating more calories than your body requires. You need to be in a deficit to lose weight. :)

Faith in humanity restored.

When I said veggies generally had "no" fat, I meant vegetables. :P

Using ratios is not the right way to figure out your proper intake. Your macronutrient requirements should be calculated from your stats, and that should be used to set your MFP goals.

Fat is an essential macronutrient, and you need at least 50 grams a day - most likely more, depending on your stats. 50 grams is suitable for someone who's about 110 lbs.

Insulin sensitivity is usually strongest in the morning, and one result of an insulin response is often hunger, which is why lots of people experience hunger pretty early after a big breakfast.

If you are going back to eating what you normally ate before your cleanse, you will end up and the weight you were, before your cleanse. Instead of doing cleanses, please research nutrition a little, so you can influence your everyday diet in positive ways, rather than use fancy diets that never have any long term results.

Fruit and veggies only? That diet is going to be dangerously deficient in both protein and fat. As fatdoob said, you need to seriously research this if you have any plan of pursuing it. I can't even put into words how much I'd like to suggest that you don't proceed with this. Losing a few pounds is not worth feeling like…

lettuce + cucumber + tomatoes.... Dice and slice and eat. It's usually wet enough that you don't actually _need_ dressing, and 2 pounds of this stuff is like 150-200 kcal. :)

If you eat mainly vegetarian... Are you getting enough fat in your diet? Depending on your stats, you need at least 50 grams (and most likely more) fat in your diet. Veggies generally have "no" fat.

If you don't like eggs, you should find another source for your protein and fat. :)

Sadly it doesn't really reflect what you did yesterday, it's more of an average of what you've done recently. If you ate 5000 kcal today, and only had 1000 kcal tomorrow, 2 days from now your weight would still go up... Edit: And I weigh daily. I have a spreadsheet that shows a moving average that I use to see how bad my…

Fat loss slows down more easily at lower BF percentages, but the slowdown of the metabolism is often exaggerated. This might be interesting; http://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html

I was gonna say. :P Steak is meat, meat is protein and fat, both are necessary macro nutrients. Potatoes have fiber and lots of vitamins and other micros. Appetizers are typically small, so not really worth worrying over. That's not a cheat meal, that's a meal. If means you will exceed your calorie goal for the day, then…

If your kid likes to mimic you when you work out with athletic/bodyweight -type exercises, let her! She's enjoying quality time with her father, and she's improving her cardiovascular health, and probably getting stronger too. Being sore is just a part of the game, and if your wife is mad that "you made your daughters…

Just be careful, as this sort of behavior can lead to an ED.

They're not supposed to taste of chocolate, you know. A chocolate stout is supposed to taste like a stout with notes of a chocolatey flavor. And yes, a local brewery (in Denmark) makes a decent one. :) https://www.google.com/search?q=svaneke+chocolate+stout&tbm=isch

Sometimes you should not "just" eat less to lose weight, you actually need to learn a little bit about nutrition. This is one of those times. You need fat in your diet.

If you have near-uncontrollable snacking issues, you should make sure you are getting sufficient dietary fats.

Looks like you're all set then. :D Just keep in mind that, over time, you may have to adjust your calories, as your TDEE may not be completely accurate. It is calculated after all. But you can only really gauge that after a while. In the end, empirical evidence > calculations. :) For maximum scorekeeping, weigh often and…

And if you haven't already, you should set a custom goal. I tried using MFP's "guided" goal, and it was miles off. Put me on 1340 kcal. Quite the deficit for a guy.

You should try to reach your macros. Some days can be lower, so long as you at least reach your macros on average, but those figures I mentioned were minimums. If possible, work towards reaching those goals, and then fill in your remaining kcals however you prefer. :)

I'm having a hard time finding much fat on there. I feel there should be more. You should get a minimum of 0.6g protein / lb bodyweight and 0.45g fat / lb lean body mass.

Rookie gains. I'm eating at a deficit, and I am gaining muscle. I've gained mass and strength since I started, but the scale isn't moving yet.