jlvanderstoel

I would advice you to start strength training with help of a personal trainer or therapist, it is almost impossible for us to see how much weight and what exercises you can and can't perform. Back exercises without too much weight on your legs should be possible(think hyper extensions i.e.)

Well that does sound a little judgemental :')

Weight lifting will make you toned, but you need cardio to get to a low body fat percentage to get the lean look.

Having a PT to get you started sounds like a great idea, best of luck, lifting weights is awesome!

if you need to eat more -and want to eat clean- have some nuts, peanutbutter and full fat products(yoghurt, cottage cheese, etcetera)

Can you train your upper body without pain? Can you run(cardio)?

The calorie count is without the stuff that you need to add, so without the pasta.

How many days/weeks till finals are over? You can do this, you are not gonna gain that much because of eating a little too much during finals. After finals, when you don't feel stressed anymore, you can tackle those few extra kilos that you gained.

Don't you have a friend/family member/gymbuddy that is into strength training? The best way to learn is to have someone to learn it from and someone who can teach you how to perform the exercise right, I don't think you can learn that from a book.

1490 kcal a day is a starvation diet, I would advise you to eat more calories, 1660 without exercise additions already sounds a lot more appropriate

If you like ice cream and peanut butter: make a banana peanut butter soft serve. Put two peeled bananas into the freezer, when they're completely frozen put them into a blender with a spoon of peanut butter. Banana peanut butter ice cream!

If you're not sure, take 0 as activity level and calculate your extra energy consumption manually.

The first weeks it will mostly be moist that you loose. At what time it starts to show? That depends on the % of bodyweight that you're losing(1 kg on 100 kg or 1 kg on 50 kg makes a difference).

Asparagus you can grill, put in a quiche or eat cooked with for instance grilled ham and eggs. Eggplant is very nice grilled in slices, or use it in a thai curry. Mushrooms, endless options, grill, bake, cook, fill. Yellow squash, grill it in the oven with some kurkuma or with rosemary and garlic. Make it into soup or make…

Why don't you spread your work outs a little bit more over the week? The muscles in your legs don't get any rest from monday to friday, it is adviced(certainly when you're a beginner) to have a maximum of 3 or 4 runs a week(run-restday-run). You could do another work out on your restdays(jillian michaels, grit, bodypump,…

Why do you want to lose weight so quickly? You're aiming at an unhealthy amount of weightloss, whereby you will not only lose fat but also muscle. Furthermore, at a daily calorie intake of 1200 kcal, how are you going to stick to it?

What can I say, if it works for you that's fine I guess. It wouldn't be my diet of choice and certainly not my choice of daily treat. I enjoy healthy eating just as much as some people enjoy junk food, I can't live without my fruit, you can't live without your chocolate, that's fine.

Way to go!

You should eat a little under your total energy consumption. So if your BMR is 1500, your exercise(total including walking etc.) is 1000. Total = 2500 You want to lose some weight so you skip 300. Total= -300 You should consume: 2200 kcal a day. Do the math!

I believe that some of you guys are trying to state that 2000 kcal from junk food are as healthy as 2000 kcal from natural, wholesome foods? Can you support that claim with scientific evidence?

You can have it. But tell yourself I can have this only on friday/saturdayevening for instance.

Why is it a weird thing for here to quit eating cola and chocolate? If you want to change your lifestyle, you will find healthier and maybe even beter tasting replacements for this. And of course you can still have your cola and chocolate sometimes, nothing wrong with that.

If you want to stick to two or three weight lifting sessions I would advice you to split it into an upper body and a lower body work out. However, quitting the cardio and following a split scheme for strength training(aproximately 4 days a week) would seem like a much better idea to me.

Yep, fluid retention. It is a natural phenomenon, don't worry, it will be gone a week later.