Rodneymc4

Thanks to all for your words of encouragement!:smile: :smile: :smile: :smile: I never thought being in shape would make me uncomfortable.:ohwell:

Good article and thank you for sharing this information with us. I strongly agree with the need to get recovery supplements in your body as soon as possible. I usually keep some kind of protein bar or the liquid whey protein (which is the most convenient supplement I found so far), in my gym bags. On days that I'm forced…

Thanks for the input. I'm going with the lower numbers to add on my exercise chart. 200 calories for Chest and Back and 100 for AB Ripper. I know both of those should be higher but I will error on the side of caution until I pick up a HRM. Thanks again:smile: :smile:

I just joined last Monday and I love this site. I've been telling all the people at my gym who appear to have a goal (look like this site can be of service) to join. Oh! you are going to love :love: AB RIPPER (x) 349

As you already stated: "They sure are grueling! But I always felt like I was walking on air after an intense workout involving stairs." Muscle development anywhere on the human body is a plus, especially the gluteus maximus. I just started squating and dealifts again because I want to develop and get that strong glute…

The basic PUSH UP Wide arm push ups focus mainly on the pectoralis major and secondarily on the triceps. Regular push up - hands are slightly wider than the shoulders - the triceps are the major movers for elbow extension. Close hand push ups - hands slightly narrower than the shoulders - the triceps are used even more.…

I have just started eating back my exercise calories today. I pray my scale appreciates this new found wisdom...to be continued next week when and IF I lose my targeted weight. However, I did experience the loss of muscle while retaining the fat by not eating back my exercise calories, which is an absolute no / no for me.

_____________________________ YES, a 500 calorie deficit a day should take away 1 pound a week so 2385 - 500 = 1885 calories a day is the number for 1lb a week.

We had this topic in a discussion yesterday and a member sent me this link which was very helpful. http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo

Welcome :smile: :smile: I've been here one week and I love this site. If your goal is weight loss and fitness, you are at the right place.

One word....DAMN :smile: :smile: :smile: :smile: :smile: You look marvelous :smile: :smile: :smile: :smile: :smile:

You've come to the right place for motivation and encouragement. Welcome and lets watch the weight melt away.:smile: :smile: :smile:

Marinated 24 hours with zesty Italian dressing, red onions, and feta cheese :tongue: :tongue: :tongue: :tongue: :tongue: Oh man

I'm not sure what you are calling "CHEAT" but I think of cheating as adding extra SUGAR to my diet. I sacrifice protein and carbohydrate calories for sugar, but I never want to intentionally go over my recommended calorie allowance. So I deprive myself of much needed protein or carbs for sugar--that's cheating to me.…

A five egg white omelette with one yolk, 1/8 cup shredded mozarella, 1/8 cup feta. and 1/4 chopped red onions. One--12oz coffee and 3 packs of splenda.

:smile: :smile: :smile: Keep up the good work..:flowerforyou: You look amazing!!!!!::smile: :smile: :smile:

Just remember this is a journey, not a race. Make no mistake, this won't be easy but it's very much obtainable. It's going to take DISCIPLINE and the power to say NO to your food joys, but you can do it. My daughter is losing weight without exercise because she adheres to a strict calorie count. Just stick to your…

Welcome Hillarie. This is a wonderful site. I just joined Monday and I love it. I wasn't logging my food intake and daily exercises due to it being an inconvenience and time consuming, but this site makes monitoring my nutrition and fitness regiment easy. This has been the best app I've downloaded off that phone. lol

Welcome, this is a good site with good people and the software is user friendly and helpful. I'm surprised they offer this service for free.

To Calculate Protein Needs: 1. Calculate your weight in kg: body weight in lb. X .45 = body weight in kg. 2. Multiply weight in kg by 0.8. The result is the grams of protein you should consume per day. For example: A man who weighs 202 lbs. 1. 202 lb. X .45 = 90.9 kg body weight 2. 90.9 kg X 0.8 = 72.7 grams of protein per…

Thanks everyone, I appreciate the input and I will take the advice given. I will increase my protein and calorie intake. I will be patient like my wife says I should be because she loves the way I look. I'm just working so hard and I want my results right now! I know, patience is a virtue. Thanks again to everyone.

Your body is the judge and jury on whether you are working out too much. If you can't lift the same weight you lifted on your last workout, or you can't repeat your normal sets and reps routine then you are not giving your body enough time to grow and recover. If you can't continue your cardio routine at the same intensity…

Hello frustrated (smile). There is one variable in the weight loss formula that we can always control and that is to eat less food. I do 90 minutes of moderate to vigorous intensity cardio 4 to 5 times a week, p90X and weight training on large muscle groups. I'm losing 3 to 4 pounds per week since 1 Dec 2010. I work at…