Thrust Member

There are few reliable studies that correlate high protein intake with impaired health. One of the most often cited anecdotal myths is "it'll hurt your kidneys." I have consumed in excess of 2g per lb. of body weight. As you can imagine, when I first heard this myth I was a bit concerned about extended high-protein…

Good points by 'songbyrdsweet.' You don't want elevated levels of cortisol. I'd drop all the cardio except your running (only because you enjoy running) and add a well-founded weight resistance routine 3 days per week. Focus on using heavy compound lifts that strengthen your core (squats and deadlifts, especially) and this…

Check your local classifieds/craigslist for used dumbbells. I was able to buy a set from 2lbs-50lbs, two 75lbs., and a rack for around $200. I'd rather have my dumbbells than any other piece of equipment I own. Also, look for a nice power rack or squat rack so you can incorporate squats and other exercises safely.

Most all food is measured pre-cooked unless it specifies otherwise. For ground beef, if it says 4oz., that is uncooked.

Lots of good discussion (and advice in this thread). Essential components to losing fat (in order of importance): proper nutrition; resistance training (using heavy weight compound lifts); and cardio. To add my own rant :laugh: There's WAY too much concern over consuming fat. Fat is an essential macro-nutrient in all its…

Good info here! I'd add that you may want to consider eating simple carbs post-workout. This is really the only time you'll reap the benefits of simple carbs, but you could have 1/2 bagel covered in jelly, dextrose (think smartie candies), etc.

Pull-ups are one of the BEST exercises for developing the lats. They'll give you wings better than Red Bull :laugh: Congrats!

I'd try to eat real food or make my own protein bars. Most of the packaged bars are loaded with other crap. Do a youtube search for homemade protein bars. I'm pretty sure there's a nice 'how-to' on there somewhere.

Thank you for posting these! It provides an alternative perspective from the informal research I've done thus far. I'll have to dig a little more now.

Awesome breakfast. I eat almost the same, my oatmeal recipe is: 1 cup old fashioned oats 4 oz whole milk 2 tablespoons N. Peanut Butter (naturally more) cinamon vanilia extract 60g fresh blueberries 40g fresh raspberries Add a little sugar free maple syrup for sweetness! :bigsmile:

Ultimate Fighter!!

Natural peanut butter (stay clear of Jiff, Peter Pan, etc) in morning oats!! Or my reliable favorite, cottage cheese and peanut butter!:drinker:

Unless you have health issues which are aggrevated by elevated levels of sodium there is no need to be overly concerned with sodium intake (within reason). Indeed, sodium is crucial for many of the body's basic functions and if you're active you may want to actually increase sodium intake. See:…

Bad idea to engage in heavy exercise without adequate nutrition. Perhaps LISS cardio wouldn't be too harmful. Personally, if I was unable to eat an adequate amount of food I would move as infrequently as possible in an effort to conserve my lean mass :laugh:

This contradicts the research I've read. Do you care to post links to articles/studies that reported such findings? TIA :smile:

You're welcome. I hope they help and you are able to achieve the progress you desire :drinker:

I have to respectfully disagree with everyone that is advocating lowering the weight and increasing reps. The idea that females who lift heavy weights somehow turn into a "muscular momma" is a long-perpetuated myth that needs to stop. As a female you don't have the necessary hormones to become "bulky." If you'd like to…

Well put.:drinker:

In my opinion you are severely lacking on calories. This along with too many carbs and huge protein deficit are causing your plateau. Regardless of MFP pseudo-calculations, you're daily intake should be way more than 1200 calories. As well, fruit (while packed full of healthy nutrients) is not ideal for fat-loss. I would…

Keep in mind that you don't burn very many calories "during" strength training. It's the period after known as excess post-exercise oxygen consumption (EPOC) that is the beneficial period. A proper resistance training session is paramount in any fat loss program, effectively burning fat more efficiently than cardio alone.

I second Joseph's Lavash wraps. Good stuff!!

I eat this twice per day: 1-cup of cottage cheese 2 tablespoons natural peanut butter 60g of fresh blueberries 40g of fresh raspberries 1/4 cup (or so) of Sugar-free maple syrup. Sometimes I add 1/2-cup of old fashioned oats. This is a GREAT snack and an awesome pre-bed meal. So tasty!!:love:

There's no better investment than a small kitchen scale. I've seen chicken breast range from 4oz-10oz.

Perhaps I should have included the caveat that I'm not trying to lose fat. I posted this just for ideas that others may use in their own diet. As well, I'd like to see what everyone else is eating so I may borrow their ideas for my own routine. :happy: I'm transitioning to maintenance for a few weeks before I transition…

List what you've eaten thus far today. It may provide others with new ideas. I'll start . . . Breakfast: 6 egg whites 80g Old-Fashioned Oats 60g Blueberries 40g Raspberries 2 tablespoons natural peanut butter Cal=640 Carb=82 Fat=17 Pro= 42 Lunch: 5.5 oz. Grilled Eye-of-Round steak 28g. Swiss Cheese 2 slices of whole wheat…

More good reading re: myths of high protein and impaired renal function. http://www.jissn.com/content/1/1/45 Results of several recent studies show that high-protein, low-carbohydrate weight loss diets indeed have their benefits. However, agencies such as the American Heart Association (AHA) have some concerns about…

You should eat 1g of protein (minimum) per 1lb. of bodyweight. Adjust other nutrients AROUND the protein number to meet the required caloric input. Protein should remain a constant.

If you want something effective try the ECA stack. It's the only legal "fat burner" that has shown to have some effect in peer reviewed studies. 200mg caffeine, 25 mg ephedrine (NOT ephedra), and the "A" stands for aspirin, however, it's not necessary. Start out at 12.5 mg of ephedrine to assess your tolerance. However,…

I decided to post this as it seems to answer many of the questions that are regularly posted on this message board. As well, it seems to be one of the best guides for beginners wishing to lose fat. It's a direct copy/paste from the introductory sections at the John Stone Forum. Credit goes to a guy named "Foley." It's long…

The BEST female fitness/fat-loss book I've came across is the one my wife uses: The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess by Lou Schuler, Cassandra Forsythe, and Alwyn Cosgrove.