davidpm Member

You want to think in terms of net for the week. If you're cutting 1000 per day, that's 6000 for the 6 good days. If your maintenance number is 2300, you went 1600 over that on day 7, so you were still under for the week by 4400 calories. That's closer to losing a pound a week than 2 pounds. Obviously this doesn't take into…

Be careful with MFP. They tend to estimate calories high. you can find heart rate calculators online that are more accurate because they use your weight, age, gender, and average heart rate. If it ask for a VO2MAX number, try to keep it low. I enter 16 for this space. (If you leave it blank, it estimates high as well.)

I just did three intense weeks. My "recovery" week takes a break on the weights and intense cardio. It's two days of yoga, two days of stretching, and two days of core workouts.

I make fruit smoothies. A banana, some strawberries and a chocolate protein powder with some soy milk. Tastes like a chocolate smoothie. You could also try yogurt. One other thing that I've found is chocolate flavored almond milk. The milk itself is only 35 calories per cup so when they add some chocolate to it, it ends up…

If you're consistently doing it after a rest day, then your result should be similar. As long as you're keeping the situation the same every time you weight in, your results should be fairly accurate.

I agree with upper body. If you set it up as a circuit, you can still get your heart rate up. Do something like shoulder, bicep, tricep. Do one set of each at a weight that you can lift about 12-15 times and start to feel a burn in your muscles. Don't give yourself a break until you've completed all three sets. Take a…

I don't think either can be entirely accurate. If a machine asks for your gender, age, and weight, It'll be much closer but if it's going strictly off of your heart rate and the RPMs on the machine, it's a guess at best. I use a HRM (which is awesome because most machines pick it up and you don't have to hold on to the…

I try to split the difference. Your body needs some additional calories that you burned while working out, but I also look at exercise as another means to BURN calories and lose weight, as opposed to being a reason to eat more. So if I burn 500 calories on my workout, I'll usually eat another 200-250 and take the rest as…

Feel free to add me as a friend. I love chatting with people, see their little victories, and what they eat for new ideas. I'm happy to check in on you to help you achieve your goal!

Miller lite is about 100 calories per can. If you're having 3 or 4, that's not a huge deal. Basically balances out with the gym. Sam adams is a little more. I got the Sam Oktoberfest the other day and it was 180 calories per serving. You can get a rum and diet with about 3 shots of rum in it for about 200 calories. That's…

From my personal reading, you shouldn't eat less than 50% of your BMR number. Anything less and your body stops burning fat and burns stored sugars and lean protein like muscle. My BMR is about 2400, so I shouldn't eat less than 1200 calories per day. I was eating back my calories for a couple of weeks because I was doing…

I use HRM and this website http://www.triathlontrainingblog.com/calculators/calories-burned-calculator-based-on-average-heart-rate/ Enter your average heart rate and other info. Caution though: if you don't enter a VO2 number, it'll estimate really high. I put my VO2 number at about 13 and it comes in about right. 57…

Grapes and Baby carrots are easy A banana Fiber one makes a few 90 calorie snack bars String cheese Yogurt cup