CoachJake83

Welcome =D

My personal favorite is the Big 3 routine in reverse pyramid fashion. You may want to look into leangains. Rippedbody.jp is a great resource. Essentially it's squat, bench, deadlifts 3x a week, and only 3 sets per movement. The idea is go big and heavy on the first set (after warming up), then lower the weight…

I have no doubt you'll be able to reach your goals whatever they are. It's all about developing and sticking to a daily routine. Once you develop new habits (which doesn't take long) the rest just happens by itself. Trust me you'll do great! I've sent you a friend request as well if I can help in any other way! =D

Reduce your sodium? Or at least keep it consistent. Typically it's fluctuations in sodium that can lead to uptake of water storage. Sounds counter productive, but drink more water as well. The more water you drink the less your body holds onto.

Let's address each one. Imma give some straight talk cause you came here for results not pats on the back. (1) I'm old (well, in my 50's) -Doesn't matter. Although metabolism slows down it's so insignificant it only serves as an excuse. Find your calorie target, whatever formula you use will take into account your age, and…

What's the question? In regards to your photo, in making relations a headshot or shoulders up with you smiling at the camera will always be the fastest way to connect with people or break the ice. But body shots or random images are fine. It's your MFP account right? Your choice! Go crazy! PS: Also, with most if not all…

Some are better than others but overall good. Sweet potatoes are in fact considered a super food or in the top 10 healthiest foods you can eat category.

Another problem people have in analyzing IF is looking too closely at the fat burn. "Does it burn more fat or not?" This is irrelevant. The primary benefits of IF go far beyond that. How about: 1. Extended Life Span 2. Better Sleep 3. Increased HGH 4. Increased Insulin Response 5. More energy during workouts (For some who…

I've been using Intermittent Fasting with incredible success for the last 12 months. I won't pretend to be an expert on nutrition or meal frequency, but that's something I don't think anyone can claim. What I can offer is my own personal experience and knowledge. When it comes to Intermittent Fasting you want to avoid low…

I won't pretend I don't do the same now that I am enlightened to the fact that sugar is irrelevant if the majority of your diet is whole and nutrient dense. However being on the same level of knowledge, I can make the case that we don't 100% know for sure the effect that processed foods will have on our bodies in the long…

Starting up a flame thread on IIFYM isn't exactly wise ;-) It's obvious you've been educated on the subject, and it looks like you know it's important to get at least 80-90% of your diet from whole foods that are nutrient dense to meet your micro requirements. So clearly having 10-20% of your calories at the end of the day…

I'm a lifestyle trainer, I show people how to own more of their lives.

I'd focus less on calories and more on macros. Ensure you get 1g of protein per lb of body weight, .25g of fat per lb, and fill the rest of your calorie goal with carbs. Goal should be roughly 20% deficit of maintenance (suggest you calculate with harris benedict) for a safe loss. If your training routine doesn't include…

Just a tip if you eat the same amount of salt all the time your body will adjust and won't retain extra water. =D It's only sudden increases in sodium that cause you to hang onto extra.

I hated what I saw in the mirror. I didn't want to go into my 30's out of shape. Any time temptation popped up to talk me into quitting I got ANGRY and kept pushing forward everyday. =D

Welcome. =D

Short yourself on protein you lose muscle (no one wants to be skinny fat!). Short yourself on fat your hormones go out of whack (mood, fat loss, energy etc). Short yourself on carbs your energy suffers and you get headaches, workout performance suffers. All calories are not equal, they are just a measurement of macros.…

As to your statement about carbs and fiber, this is correct, however all nutrition labels already account for this. This is why you will see some calorie total not add up quite right to the multiplication of 1g of carbs = 4 calories, same for fats and proteins. So if you eat some vegetables, you can rest assured the…

Haha sorry if my post was overboard ;-) Been in the fitness game for a while and I just hate to see people suffer unnecessarily stuffing face with crazy amounts of protein only to get less than optimal results and hating their diets / life. Although some people's metabolisms do vary, it's not to the degree anywhere close…

Gotta eat 3g of protein per lb of body weight to lose fat bro! BROTEIN BRO! Don't eat those carbs! They'll magically jump over your muscle glycogen storage process and go straight to your hips! Trust the bro science bro! Muscles won't store NONE of those carbs for energy bro! 100% of it will get stored as fat bro! Also…

Hilarious ;-P I suppose 1g of Protein = 4 calories and 1g of Carbs = 4 calories somehow magically is incorrect, and that you need to consume way more protein than the body needs to tap the magic wand of fat loss. ;-) A deficit is created by subtracting carbs, not by raising protein and lowering carbs to ridiculous levels.…

Keep protein to a max of 1g per lb of body weight. The excess is taxing on the body to convert into sugar / energy. You'd be much happier eating some healthy carbs, and be able to push harder in your workouts. Make sure you don't go under on fat as well, a good rule of thumb is .25g of fat per lb of body weight as an…

Add in some flax and fruit?

Sounds like it could be right. Or your HRM was disconnecting a few times during the workout and not counting calories. Tallying exercise calories is futile though, as exercise causes you to burn calories around the clock (way more than during)

The real problem women face is the programming done to them by media which makes them believe they need to do more cardio and avoid weight training. This is the 'real' reason women struggle with losing body fat, and why men have an easier time. Because of women who use steroids in the media, it makes all drug free women…

Nah, your vision of what women need to eat to lose weight is way off, and it varies depending on their height, weight, age, and how intense their workout program is. A 20% calorie deficit to a 4'11" woman for example, yes, might be 1200 calories or 1000 even, but to her, it will feel exactly like your calorie deficit of…

I'm sure you guys can do it. Hit me up any time for accountability or tips. =D Consistency is key, and remember it's never going to be an over night change, but a little bit at a time. So make it a 'lifestyle' change and you'll feel better right away and stick with it, as opposed to (I gotta lose a million pounds, fast!)

I work from home so I sit at my computer for a while, but it's fitness online consulting haha. Work out from home too so it helps balance. No vending machines, just healthy stuff in my cupboards. I'm lucky I suppose ;-)

I don't recommend tracking exercise calories burned as that seems to be a futile process. Instead I'd use the harris benedict formula and manually put that in as your goal. If you need any help with that let me know. =D

One son named Trent, he's 6. However I do have my second on the way! =D