CA_Underdog Member

I'm trying to balance the same things. Making progress with weights and running both require about 3 hours/week, for a combined 6 hours--plus driving back and forth. Plan A is setting aside 2-hours M/W/F, Plan B is setting aside 1-hours M/T/W/R/F/Sa. Plan C is setting up a better home gym to reduce driving back and forth.…

I eat back 100% of my exercise calories, but I'm usually pretty meticulous / anal about my logging. I use a kitchen scale to weigh peanut butter, even. ;)

I know several who voted for the soda tax in Berkeley. Wanting to moderate sodas with added sugar isn't equivalent to wanting to eliminate all sodas. E.g., the Izze Sparkling Clementine sodas I had this week were unaffected.

The "Strength Training" and "Circuit Training" entries are about 90% of what Harvard Medical says people burn during those activities. So there's some basis for it if you choose the right entry--but yeah, it's annoying that it doesn't know when you worked harder or lighter. :smile:

Yes, please redo your goals and begin eating more immediately. :) Eating at that level is almost certainly unhealthy for you.

I people watch at the gym. Rest between sets, y'know? When I see the fat girl at my gym, I think "Yay! I remember being there. Hope she sticks with it. Would go say hi but only got 20 seconds left and.. ooh! UFC on that TV!" I wonder what she imagines others are thinking. :)

I've been snacking on potato chips lately, once a week or so, after a nutritionist pointed out they beat out the more common but less stigmatized tortilla chips and pretzels. The kettle chips I buy have 2g of fiber and 650mg of potassium per 120 kcal serving. Not the worst snack. :)

That's a question of preference. See below. What's your ideal? cdn.builtlean.com/wp-content/uploads/2012/09/body-fat-percentage-men.jpg rudyard.org/wp-content/uploads/2015/02/body-fat-men.jpg scottalexander.tv/admin/img/cke/1374939780_bodyfat-examples.jpg

Yes. At my heaviest I had ~220lbs of muscle--I suspect more than you at 219lbs. ;) When you lose weight, you unfortunately lose fat and muscle. Another thing to consider is that walking around with a larger body mass clearly works out your legs more but doesn't cause much more work for your arms. An antitode to preserve as…

"They" are silly! Potatoes are a good source of fiber, potassium, carbs, and Vitamin C. You needn't worry about classifying foods as good or bad. To lose, you just need to master this vocabulary: yummy, yucky, fits my macros, doesn't fit my macros.

I've had no problem indulging in wine or beer while losing weight. Just try to ensure you get in the key nutrients first (e.g., protein) and stay within your calorie count. :) As tincan points out, harder drinks tend to have fewer calories. You'll go over your calories fastest on cocktails with sugary mixers, and slowest…

Is this extra work part of your contract? My last trainer was quite good, but offered free off-day programming/advice only to clients who paid for regular (2/week) sessions. I tend to be direct when it comes to money. "Look, I want to send you videos of my form and get your feedback, and at least once a week I'm going to…

To the OP, you have a good point--weight loss and fat loss aren't the same. "Yo-yo dieting"--the gain/loss/gain/loss cycle most of our lives have or will follow--is so damaging. You lose fat and muscle, but typically regain only fat and more fat. Numbers-- I lost -1.1%/month body fat percentage the first few months and…

I've been on a deficit for all 4 months since I began a more rigorous lifting routine, and I can now lift as much weight with my wrist as I used to bicep curl when I began. I'm much stronger in general. Strength gain on a deficit is very possible. Gaining lean body mass on a deficit is more questionable--at least, I've…

Howdy, mate! 6'4 male here, down from 350 in 2014 to 270 in 2015. It's a long journey, but totally possible--take one step at a time and find a safe pace that keeps you full, happy, and uninjured! Reading further down, I see you've lost 26# in 4 weeks. Take care--WebMD considers 1% of your bodyweight per week the maximum…

You'd have to ask him, but typical daily treadmill work isn't super time efficient in terms of calories burned, body composition, or cardio improvement. That said, I hope he was trying to get you to replace it with something better rather than simply asking you to stop moving. :)

Don't go crazy your first couple weeks and then burn out--baby steps! If you've been gaining weight for months, eating at maintenance for a week before going further is a reasonable win.

You're only ruining it if you don't eat afterwards to fuel those muscles you worked. (:

Drop the workouts if you need to, especially if you're just starting out and it's burning you out. It's unnecessary for weight loss. You just need calories in < calories out. Many people have lost 75#+ without doing a lick of exercise. Once you've found your stride, I'd add in back in gradually. Two strength sessions per…

Agreed. Weight loss more rapid than that poses health risks that typically outweigh being obese for a tad longer according to WebMD. I would hope his doctor's recommendation of a VLCD was informed by some other health condition, and included instructions as to how to meet his macros. It's also perfectly fine to get a…

I don't know. I'm at -80# and I know I want to reach -105#. -105# : My lowest adult weight -115# : What I remember weighing in high school -150# : Competitive athlete weight When I think about -150#, I worry I'll look too thin, it's too hard to achieve, it's too hard to maintain, and I may need skin loss surgery. But I…

I'd get the protein. I have a reasonable protein goal. We're only talking 175-350 extra kcal, and I'd rather eat at maintenance a day than risk losing more lean muscle than I need to.

Sounds about right. Resistance training beats cardio for body recomposition, and for the full benefits of resistant training you need to eat enough protein. He may be leading you in the right direction--but if he's not listening to you, that's good cause to move on. My trainer usually listened to everything I said--before…

Strange then. It would've made more sense if he suggested more resistance training and less cardio, coupled with and eating more.

MFP gives ~402 kcal for 4.9mi in 88 min (i.e., "Walking, 3.5mph"). Your estimates pass plenty of sanity checks. HRMs do well for steady-state cardio, only 7-10% error for my Garmin. Walking can be that. Some people beat themselves up taking only 50% of their hard-earned exercises calories, but I eat back all or most of…

There are many examples of this, but one good one is the documentary "Fat Head". The maker ate the worst fast foods everyday (in moderation) and lost weight / improved their health. http://fathead-movie.com/content/MyFoodLog.htm

As long as it feels brisk, walking can help you meet the heart-healthy AHA recommendation of 150 min per week of moderate cardio exercise. It's a great starting point! Soon, that pace won't feel brisk, and you'll need to speed up or go longer for the same effect. :) In any event, it burns calories, allowing you to eat…

I respectfully disagree on this one point. The goal is usually healthy weight loss--i.e., less than 1% of your body weight, which is typically 1-2lbs/week. This rate is known for better maintainance outcomes and reducing losses of lean muscle mass. At the very least, at 80# down, eating every single exercise calorie hasn't…

That also stood out to me. 300 kcal/ 30 min on a treadmill is possible, but it implies either a fast run or an incline. I usually log less than that doing my C25K workout.

Before reading, the obvious three: (1) Your diary is private OR (2) you're not logging consistently OR (3) you're not measuring your food/exercise accurately (e.g., with a food scale). After reading, first your diary is private--see step 1 above. Second, you name the types of things you're eating, but it's the amounts that…