icrushit Member

Weight lost: 51lbs Method: Low carb for the first 40'ish lbs. Needed a break after prolonged dieting, then lost the remainder through general deficit dieting and a bit of bloodymindedness. I have about 5- 10 lbs left to go, but my body seems to have reached a point where sustaining a deficit is proving nigh on impossible,…

Silicone muffin cases can be great for egg muffins. I picked up some quite inexpensively a while back, and find them great for things like egg muffins, protein 'bars', or pretty much anything I want to make single serving sizes of, including when I want to do things like freeze individual sized portions of things like…

Bircher muesli/ overnight oats - 1tbsp chia seeds, 4 tbsp oats, 6 tbsp water/ milk & water, large dollop of yoghurt, small handful berries or a grated apple, and 1 tsp maple syrup (optional). Put all in a bowl/ jar, cover, and leave overnight. I like to add about 2tbsp of flaked almonds in the morning, and then eat. Really…

There's an easy answer for that - as much as you can bear, without losing lean muscle mass :wink: The only real other consideration for me, would be if you've lost a lot of weight, and going a bit slower might help in giving your skin time a little more time to adjust. This is just my opinion. Re: adjusting to maintenance,…

As suggested, I would up your calories gradually, something like 50- 100 a week, until your weight stabilises. That will be your maintenance point, and as you do so I would taper back the cardio to a point you feel you could do long term, that way you don't have to concern yourself about eating back exercise calories or…

Just beware of the caffeine, green tea has a decent amount of it, if you're watching your caffeine consumption :smile:

Slow negatives can help, as can horizontal rows which tend to work many of the same muscles as pullups. Dips apparently have a very strong lat component like pullups too, even stronger actually according to some. The pullup and row progressions from the bodyweight strength programme I do myself I'll include below, but find…

Definitely a good idea to follow your PT's advice :smile: Re: training, I would advocate the bodyweight route until you're recovered perhaps. The fuller ROM on the bodyweight movements should help work a good number of support and secondary muscles, just like weighted compound movements, so hopefully you don't leave your…

Why I exercise right now is almost primarily about the drive for the most functional, optimal body within my grasp. In fact it's more a goal to always strive towards and improve upon. The things I prize include strong injury-proof joints, balance, co-ordination, strength, power, endurance, general fitness and simply the…

If logging is still working for you, there's no need to drop it. For me, it was preventing me from developing better habits and behaviours with food and eating, as I was letting the numbers decide what I ate instead of listening to my body, so after 6 months of logging last year, I decided to give it up last week. If you…

Great tip. Thanks for sharing :smile:

Unless food contribute to internal health in an adverse way (and I'm not talking about weight, but rather if it contributes to disease or otherwise poor health), then I don't think you could consider it bad, as at the very least even if it's not a particularly great source of nutrients, worst case scenario you're still…

I personally I lost around 40lbs on low-carb in the latter half of last year. That said, I think what method you choose shall not be as important as regular resistance training and eating somewhere between a small deficit and maintenance. There's no real magic about any diet, they are virtually all just ways to adhere to…

No problem, and don't worry, you don't have to develop visible muscle per se, just re-align the fat to muscle ratio :wink:

Shoulder injuries are the worst, and quite common. If you can do them, I would look at some very gentle rehabilitative movements. The two I would look at would be wall pushups and an exercise called vertical pulls (the first progression on this page - http://www.startbodyweight.com/p/horizontal-pulls-progression.html). I…

I think 5:2 could be used easily enough for recomposition. To adapt it, I would aim to eat about 300 calories over maintenance on your normal days, and eat a little less on fasting days. Basically the excess on normal days will be used to build some muscle tone, and the fasting days will then effectively serve to shave off…

If it was me, I'd tend to stay away from artificial supports like straps, etc, and improve my grip instead. Paul Wade outlines a good program of grip training in his second Convict Conditioning book, which basically involves building up your closed and open grips. Closed, he suggests a series of dead hangs from something…

@Snaps27, stairs tend to be a great workout for the calves I find. My own habit is to take the stairs when I can, taking each step on the balls of my feet (& not using my heel), which puts all the emphasis onto the calves and tendons, as well as probably the foot in general. Running on the spot I'm finding to be great too.…

Couldn't agree more with this. Earlier this week I was trying to figure out a few changes in my training plan, and realised the biggest change it needed was simply some flexibility (just like the flexibility my fasting routine has given to my eating). I think listening to our bodies is very important, and my new workout…

I was pretty much the same, in that I observed a 14:10 protocol (10am- 8pm eating window) without intentionally going out of my way to take up IF. I'm finding what works best for me right now, and tends to simplify things a lot, is eating my daily calories over 2 quite large meals that when I tracked, worked out to be…

My suggestion would be to look into intermittent fasting (IF) to effectively use as training wheels as you forge a healthier relationship with food. If you're like me, I needed to leave go of food logging if I was to take the next step and forge a healthy relationship with food, instead of having an adversarial one where…

For me at the moment, it's fasted low intensity cardio (walking) each morning, and then bodyweight resistance training 3/ 4 days a week. I find walking a perfect form of exercise for building up my fasted activity level, and am sure I could jog a little fasted now. I do my bodyweight workouts fasted/ unfasted, depending on…

If you're not attached to using weights, you can get a great workout with bodyweight exercises. Startbodyweight.com is a good progressive programme that I like and use for my own resistance training.

I really liked them in the first week or 10 days when my body was adapting. Never felt so alive, alert and focussed, but think that was probably all cortisol, lol. After that I think my body just adapted, and I don't particularly mind them since then. Overall I really like the cycle of plenty and the cycle of scarcity that…

Oh, also, I would say to add in a couple of miles a day, be it walked, run, jogged or cycled, if you haven't already. Each one of those miles will give a nice little bit of leeway in your overall intake, letting you eat a little more, and hopefully keeping things manageable. I find low intensity cardio like walking great…

I second the IF suggestion. I'm not sure what happened late last year, perhaps it was just my body rebounding, but after a very successful and prolonged 4/ 5 months of weight loss in which I should a large portion of my unwanted lbs, I just found it difficult and impossible at times to maintain a deficit, and if I pushed…

I'm doing 16:8 and 6:1. 16:8 was my way into fasting, and transitioned to Leangains from there, albeit loosely (I follow most of the principles, I'm just not too fussy about the exact numbers each day). After that I decided to throw in a 24 hour fast one day a week (7/8pm Sat to 7/8pm Sunday), by way of an experiment into…

Yes, I'm asking what it's like. I don't have a background in martial arts, and with current fitness and other commitments don't have time to commit to something else right now. That may change in the near future when I can fit in a few more hours for something, thus my post for a little info. Also this thread seems to be…

I may do. Right now there are a few too many things vying for my attention, without the requisite time to attend to them all. I might be inclined to bump Muay Thai from its position on the periphery of my radar if I knew more about it, thus my post for a little info :smile:

Can anyone point me towards a good Muay Thai 101 link, or perhaps (generously) sum up what I could expect from it? My cousin has a Muay Thai gym around the corner, and it's crossed my mind to give it a go, but I just don't know what to expect or if it would be for me. Anything any Muay Thai afficionado's could share would…