JoeDenison Member

To OP: several here have been critical of my advice, although there's not much science in their responses. Broscience! LOL. If you remove the bagel from your breakfast and replace it with 25g of protein, your hunger will be satisfied and your food won't provide any glucose to be stored as fat. You are already eating at a…

For fat loss, eliminate the processed carbs: no more bagel, ritz crackers, pretzels, pasta, and nothing with added sugar. Get your carbs from low-starch vegetables broccoli, asparagus, organic greens such as spinach, chard, etc. (great in salads). Limit the total carbs to 30-40 each day. Your body will switch over to…

For me, elliptical is better for interval workouts, especially short intervals (e.g., 20s sprint, 20s walk) ... a treadmill takes too long to ramp up and slow down whereas on the elliptical you have total control of that. I also like that I can engage my arms on the elliptical trainer. Seems this has to be a greater energy…

If you desire ketosis, your diet MUST be low carb. DO include low-starch vegetables (organic mixed greens, spinach, broccoli, leeks, asparagus, etc.) ... 4-5 servings a day, split between lunch and dinner. First, find out how many pounds of lean body mass you have ... then make sure you eat 1g of protein daily for each…

I set my MFP activity level to "sedentary", then manually record my HIIT workouts (both strength and cardio days), and let fitbit fill in the rest of the calories. This gives me more accurate BMR and TDEE values reported by MFP. I used to eat my exercise calories, but results didn't last long, plateaued. Currently I'm not…

Beef, chicken and low-starch vegetables are all great sources of potassium -- but without the unnecessary carbs. On a calorie restriction it's difficult for anyone to get the 4,700mg minimum rda. I also supplement with a powder potassium citrate, 800mg 3x daily (add it to drinks). Doing this under supervision of a Dr and I…

It wasn't until I eliminated all carbs except low-starch veggies that my fat loss took off running. I eat no grains (i.e., no bread, tortillas, zip), no fruit, just veggies for my carb source. I eat 2 servings of veggies for Lunch and also again at dinner. This keeps my carbs to about 30-40g for the day. And 1g protein for…

I second the "must lift heavy" to bulk up. Strength training is a must. For the diet side of bulking up, protein bars are OK for supplementing as long as they have an adequate amount of quality protein (whey concentrate, whey isolate) and limited carbs. My personal preference are Quest bars -- lots of fiber in them, too…

I started about the same time as you. I was down 95 lbs by September 2012, but then gained back 60 during a time after I had started taking a med for anxiety and had stopped weighing altogether. In Oct 2013 I turned the boat around again and just now on Father's Day I have shed that 60 and am back on track. It took…

You won't gain muscle if you don't lift heavy, but the other person is correct: do some high intensity interval training; strength training 3 times a week, HIIT cardio on the alternate days. You MUST calculate your BMR/TDEE accurately to know how many calories to eat, based on calorie restriction of 500 calories / day for…

Can you share: 1. Your BMR and total daily calorie burn (w/o exercise) 2. Your food diary w/macro nutrient info for a typical day (just copy/paste from your diary in a reply), or make your diary public

What are you eating, how much are you eating? How does that compare with your daily calorie burn rate? What exercise are you doing, and for how long, what intensity, etc.? Are you eating extra to compensate for additional calories burned with exercise?

If you do strength training that utilizes full body movements or at least involves multiple major muscle groups at a high enough intensity, you will get a cardio workout at the same time and you will sweat big time. You won't experience that if you do isolated exercises like curls and such, or if you do a few reps of heavy…

Me too -- this is one of the best tasting protein shakes (chocolate). Very sweet, minimal chalky taste that I experience with others. One scoop is 20g protein, plenty for one serving. Reduce the water according to taste or add to milk as suggested above. Note however that most recommendations for post-workout nutrition…

If you spend more than 30 minutes with a workout, see http://www.maxworkouts.com. It will change your whole perspective on how long you have to spend on a workout and get results. And it works. I don't have any affiliation with them, except I'm using their program. It has broken me out of a long plateau, the weight loss is…

Only if I went slightly over on my daily limit ... I'll throw in a superficial activity to lower the count and come in "under his calorie goal" LOL But seriously, it really depends on what you have registered as your normal activity level. The activity level setting of MFP is used to add an (undocumented?) amount of…