v70t5m Member

Overeating protein is okay, your body will shed the extra. Unless you have kidney issues, then the high protein could cause problems. If your sugar is from "natural" sources like raw fruit, do not worry too much as you get a lot of other macro/micronutrients along with the sugar. If it is from another source, reconsider…

ClassickQC, My feet and ankles have gotten so strong between weight training and running in VFFs. Unfortunately, as a result, a lot of my "normal" shoes are uncomfortable, and I've tossed them. :huh: Some of them were really cute, too! Now, I just want to go barefoot. I run on KSO Treks (with socks), and have finally worn…

Another vote for weighted hip thrusts. Squats, lunges, and deadlifts are awesome for overall strength, but you can't beat targeting the glutes with a specific exercise. One of the very rare cases now where I use an isolation exercise.

I'm a slow runner, too. My running efficiency changes depending on what muscles are activated during my runs: Quads only - I max out my speed quick and I'm going to tire quickly ... but at a very slow speed, this is a "I can run for hours at this pace". Quads, glutes, and flexors (front hips) - I run much more quickly, but…

A strenuous workout will curb your appetite for several hours afterward (and you are unlikely to get around this physiological response). This is absolutely normal. Do not dwell on it much, this helps you control your caloric intake (and aids in weight-loss). Help your body to maintain/maximize your muscle-mass by drinking…

Another homemade whole wheater/ whole mealer here who dumps in all those extras ... seeds, oats, berries, etc. I've been mucking about with Beth Hensberger's "Old-Fashioned 100 Percent Whole-Wheat Bread" recipe from her "The Bread Bible" book. After weekly tweaks over the last couple months, it is just about perfect for my…

I'm a fan of Jari Love, Amy Bento, Cathe Friedrich, and Ilaria Montagnani. I don't like the JM videos because she walks around her exercisers, and I need an instructor who is performing the exercises.

Generally speaking, the crazies are not out at 5 am, and it is considered a safer time to be outside than 11 p.m. ... when they are out! I'd do a search for crime and time statistics in your specific area to get a better grasp of your safe windows of opportunity. I work out super early, too.

I bought a squat rack and lift at home. And since I don't have a spotter, I carefully gauge my abilities each lift day! :) I've been following the "New Rules of Lifting" series: for Abs and Supercharged ... I kind of mix them together now.

No, no, not bad you. Don't perpetuate that myth! Everyone's diet is their own choice and their own responsibility. My food choices have no impact on you and vice versa. However, if you don't like meat, why are you eating it? That is one of the reasons I cut it out of my diet. I didn't like the taste or texture or fat in…

Eat a rainbow of foods. More vegetables than fruits. Stay away from processed foods. Several scientific articles I've read report that exercise is a better prescription for chronic depression than ANY medication. Period. We evolved to move, and our sedentary lifestyles are killing our bodies and brain cells. Try to get 30…

Eat healthier by making more plant based food choices. Cut out excess animal products to drop your cholesterol. We make our own cholesterol, and raise that natural cholesterol level when we eat animal products. By cutting some animal products from your daily food intake, your cholesterol will drop. Find an exercise you…

I think my temp was 96.6 last time I went in, and I queried the doc. He wasn't worried, said that wasn't even close to the low end of the spectrum and I'm still within "normal" range ... no worries. When I cut my calories low, my temp seems to drop accordingly. Body adjustment in action. Gotta love those adaptable things.

Planks Side Planks Elevated Planks Planks on a Ball Walk your hands out to a plank and in from a plank Crunches are good for building explosive ability to pull your torso to your legs ... not something most of us need or use in daily life. However, everyone can use a stronger core. Start with bodyweight squats to learn…

The body adapts to strain, especially with the same types of demand. Can you imagine always being as sore as you are the second day after a tough workout? It is only when you challenge yourself in a new way that the pain starts up again. The first week after I switch to a new lifting program, I am going to be very sore.…

Yep, I check in on occasion. I moved on to Supercharged, but still use a lot of the ab work from NROL4A. There's nothing like that feeling of a strong core, and it isn't stressed in the other books. It will give you a great foundation to build from.

Admittedly, I only made it halfway through Phase 3 before I abandoned it for Supercharged. I don't feel like Phase 3 really pushed me like Phases 1 and 2. I'm really enjoying Supercharged, and incorporating a lot of the abdominal work from Abs, since Supercharged kinda skimps on those. :)

4:15 a.m. for me. It really starts my day off right.

Three months. On the scale of human metabolic furnace efficiencies, I'm lower than average. I gain on a 2k cal/day diet. I gain on a 1700 cal/day diet. I lose on a 1400 cal/day diet. I've learned my limits and stay within those delineated limits (MS Excel and other spreadsheet programs are a wonderful tool to track caloric…

I tried it for three months. I tracked my weight, ate carefully (love my veggies, not a junk fan), and my heart just sank as I watched the scale rise and rise (and my pants got tighter and tighter). Weight lifting helps strengthen the muscles, but if you are eating excess, the weight will pile on regardless of the exercise…

It did not help me. I started gaining big time by doing the EMTWL schedule. I'm back to where I was when I plateaued (1400 cal/day), cut to only eating half my exercise calories, and have finally begun to lose again ... after gaining 6 pounds!!! It was a horrible experience. I'm small boned with a low body temp ... you…

Another thing to consider ... alternating with another activity to minimize the wear and tear on the body by performing different types of exercise - cross training. Weight training, kickboxing, canoeing, etc. Find something else you enjoy doing, and intersperse your running with that other activity. Your body will be…

OP, Track your caloric intake versus body weight over several months. This will help you figure out what calorie intake helps you lose, gain, and maintain. Everyone is different. Figure out what works for you and stick with it.

I don't have OAS (and considering my other allergies, I hope I never develop this ... I really feel for you). I cooked a plum in the microwave the other day and drizzled a Tbsp of chocolate peanut butter on it for dessert. It was really tasty. Usually, we are reacting to proteins in/on the food we are eating. So, you want…

I remember getting wax lips and teeth from one neighbor many years ago. If I gave out treats, I'd probably try to find something unusual like that kind of toy. My sibling and I had a lot of fun with those fake lips and vampire teeth!

I've got a small frame, and have lost about a ring size with age and 20 pounds of weightloss (1.43 stone; 9 kg). My engagement ring easily falls off my finger now, and I haven't worn it in a while (I might get it re-sized eventually). I bought a new wedding band I'd go for smaller with a tight fit than larger with an easy…

I've started exercising first thing in the morning, and I do not eat anything before. I do make sure I take a couple sips of water to reduce possible side cramping - and then I go full blast 45 min to 1 hour with cardio or weightlifting. I seem to be adjusting to the schedule pretty quickly. I agree with everyone else, try…

I try to pre-log some foods, and update as often as reasonable. Sometime I check in 3 or more times a day, but not for very long. While I plan to get a smartphone, I do not think it will change my habits much. I'm used to only logging in from a hardline connection.

I really appreciate the links and manufacturer recommendations. With how much I sweat, I know slipping my phone in my bra or shorts would not work for very long. Simple searches on google do not produce useful results. Glad I saw the link ...

Jari Love Extremely Ripped 1000, and ER1000 Hardcore. I dread comes when you realize you are only 1/2 through and want the cool down, now!