aweigh2go Member

You can still do PHUL on a deficit though!

Stop at grocery on the way to work. Pick up: 1 bag of frozen, steamable broccoli ($2.00) 1 packet of the 90 second microwavable rice ($2.00) 2 packets of the Starkist Spicy tuna ($3.00) 1 bottle of stir fry or sweet and sour sauce ($2.00) When you get to work, microwave the rice. While the rice is cooling off, microwave…

So I finally got around to doing the palatability experiment. I've had done it a couple of times but not to the letter. Today, I followed the directions 100%. My meal consisted of 5 oz. of pan seared chicken breast, 9 oz. of boiled red potatoes and 2 servings of steamed broccoli. No seasoning on anything. I ate my meal at…

Count me in!

A number on a scale is just that... a number! If you like the way you look now, why continue to focus on losing?

It's great that you are OCD when it comes to weighing food. Weighing everything is a big part of the battle. I'd suggest eating at that goal for a few weeks, weighing yourself and making the necessary adjustments (eat a little more or eat a little less). A word of caution though... Don't expect a linear weight loss. You…

As a rule, I try to perform exercises at least 3-4 feet from the rack so that others can get by or get to a weight they need. If I really need to be close to the mirror, I'll go over to another section that has mirrors away from the DB rack. But on the flip side, anyone that is looking at themselves in the mirror while…

This!

In to follow...

I see where you are coming from now!!! Here is how the link applies to me: My goal is 2,500 calories on training days. Assuming I hit my protein goal (180g), fat goal (80g) and calories from fruits and vegetables (about 255 calories), I should be at 1,695 calories. Like you, I now have 805 calories "left over". On training…

I'm a bit confused... If your goal is 2,800-2,900 calories per day, your macros should reflect that amount of calories. As you've said, your macros only come up to 2,150. Assuming your goal is to actually eat 2,800-2,900 calories per day, I'd suggest the following link to help you determine how to increase your macros:…

Updated response below

Bumping so I can refer others here. Good stuff!

Wow! That's hardcore!

You can gain fat and muscle at the same time. If you eat at a huge surplus (in an effort to pack on maximum muscle in a short time) and/or the quality of the food is not the best, you will gain both. But they cycle continues because then you will have to eat at a deficit to lose the fat or "cut". The smartest way to do it…

To lose fat, you have to eat at a deficit. To gain muscle, you have to eat at a surplus. Just as it is impossible to eat at a surplus and eat at a deficit at the same time, so is it to lose fat and gain muscle at the same time. Based on where you are now, you may have to eat at a deficit to lose fat and then, once you are…

Grilled chicken and waffle smoothie! Goes down eeeeeeeeeeeeeeeeeeeeeeasy! If not that, add a few of those to other days (assuming you burn the 5,000 early in the week). I was about 600 under one day so I added exercise calories under the name "adjustment" for future days at a rate of 100 calories for every minute. So for…

You get reeled into the story and then BAM! "JOIN THE INNER CIRCLE!"

For what it's worth, I'd suggest only changing one thing at a time. I'd suggest reducing the amount of sodium.

Although I just started using it, I'm kind of enjoying Fitocracy. I too am a "pen and paper in the gym" person. I think you can build a workout and just access that workout each time. I used Fitocracy yesterday for the first time in the gym and found myself writing it down in my journal and logging it in Fitrocracy. Let me…

I've been lifting for at least 4 years. Want to lose fat but didn't know if I may be reaching the point of diminishing returns by doing too much with 5-6 sets of varied rep ranges or not doing enough by only doing 3 sets of 10-12 reps.

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I am interested.

I agree that the deficit is the key. I'm just trying to find the right amount of exercise to attain my goal!

I will admit that last weekend, I went off the deep end and didn't log much. Sunday was me planning the upcoming week. But overall, I'd say that on the days I am not 100% accurate with my logging (I'd say twice in 10 days), there may be about 200-300 calories a day that don't get logged. But when I do log, I have started…

Been almost 2 weeks and no loss (or gain). Tracking has improved. Maybe not 100% everyday but it has improved. Thinking of bumping intake up..... maybe to 2,400. Thoughts?

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I used to feel it before someone told me to push with my heels. They also told me to stop wearing running shoes and squat in my socks, a pair of Chuck Taylors or Five Fingers. No knee pain since then! I'm reading Starting Strength too and it is a lot of info but very valuable! Interesting enough, chapter two is on Squats!

Personally, my goal is average calories per day so if you look at average calories for the week, it won't matter if you put it on the previous or next day.