gregpack Member

Walks are great. Your body will tell you when it's not enough anymore. I would also suggest weightlifting once or twice a week and plenty of protein to hep retain lean body mass. Congrats on your start! I was your size once,knocking on 400. You've got a long road ahead of you, the trick is to stay on it. You can do it but…

Time for a diet break. Nothing crazy like the Chinese buffet, just try to up calories to around maintenance. http://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html Then re-attack, Be anal retentive about calories and weigh everything. Make sure the foods you are ogging are indeed correct. I have seem some…

If you're losing then you are doing something right. 10 lbs a month is realistic at your size, but progress will slow as you get closer to your goal. You'l then have to tweak your diet to get losses- at least I did. Congrats on the weightifting early on, I lost significant muscle mass on my diet, and I blame it on lower…

Sit back and relax- you're in for the long haul It took me 11 months to lose 100 pounds, and my current weight is 218. You are smaller and can't lose as fast. It will likely take you 14-16 months to get to your goal weight. You need to figure out a long term plan you can live with, which will probably include a weekly…

You said it yourself- when you take a rest day your runs are better the day after. This is evidence you're not giving body enough recovery time. Rest and recovery are a very important part of any strength and conditioning program. Don't let the "more is always better" philosophy impair your improvements- it will if you let…

I know how you feel. Going to the gym can be pretty boring. There is a ton of stuff I'd rather do than go to a gym. Gym visits don't have to be 2 hour ordeals. Go to youtube and search Doug Mcguff or read his book "body by science". He's got a program you can do in less than 15 minutes per week that should yield some great…

I made it to about 560 last year but slipped up. Actually, it was kind of a relief to not feel obligated to log in daily just to keep the numbers game going. I'm on maintenance now and found out there IS life after daily logging.

Keto might help better control the appetite if that is a problem. I like carbs too much to give them up for that benefit. OP, just eyeballing your diet might be a little light on the protein side for a lifter. That's the only thing I see.

Use your protein powder in lieu of milk in a a high fiber cereal.

Once a week I buy bulk fresh chicken breasts from Sams club for less than $2/lb. in 6-7 packages. I dice them, coat them with a variety of seasonings of choice, and brown them in a oven proof skillet. Then I transfer them to an oven at 250 degree for one hour. The result is a week's worth of chicken with about 30 minutes…

I often see posts when people go from being sedentary and eating a caloric surplus, to exercising WAY too much and eating at a caloric deficit. And they wonder why they feel like crap. it doesn't take an expert to figure out whats going on. When you dont refuel your car and step on the accelerator, what will eventually…

You might want to read about the difference between weight and fat loss. Weighlifting and walking is best for the latter Do enough cardio or HIIT to maintain cardiovascular health, Excessive cardio will cause you to constantly battle your appetite.

Good advice right here....

They are good, but there's nothing magic about them. The only time I eat them is when traveling to help supplement my diet. I wince when I pay a little 2.00 US for one. I couldn't imagine paying what you are. Just drink a protein shake and eat some high fiber cereal and you've essentially duplicated the nutrition in the…

The video is essentially an ad. The OP is a health coach for an medifast based meal plan. Gotta say she looks great though! I just hope it is sustainable.

If I could stay in the same physical condition without it, I'd never step into one again. But I know it's necessary.By definition that makes it a job for me.

I eat the same stuff everyone else mentions. Nut butters are very high in calories for the amount of protein you get, so forget about those. Chicken breast or canned white chicken is about the same cost as most protein powders I use optimum natural whey. Also, eggs whites will work. All these are around the same cost per…

Protein powders are just a convenient way to supplement your protein intake. Protein intake will help you retain lean mass during weight loss. I think they're useful, but I prefer to chew my protein when possible. I use optimum's natural whey, which has minimal ingredients .

There is a difference in weight loss and fat loss. I lost a lot of weight in 2011. I did it incorrectly the first half of the year. I didn't consume enough protein, no resistance training, and did too much cardio. My body was forced into making some choices, and it decided to get rid of a LOT of muscle mass. After I had…

Once off a deficit glycogen store being replenished plus the necessary water equals an easy three pounds of scale weight, but not fat mass. I'm assuming you've been on a long diet, it may take a while before your body adjusts back to metabolic normalcy. I know it's hard, but I'd be tempted to try upping your calories even…

You're getting good advice here. I just wanted to say Good luck! I'm down about 170 pounds from my highest weight My one piece of advice is don't try to lose too fast. Find a sustainable diet. You will burn out quickly if you eat too few calories. Stick with the recommended amounts and don't adjust them downward unless you…

Looking forward to the paper. Thanks OP

Two years post weight loss. It is easier because you get to eat and enjoy. What helped me most was reducing exercise to a sustainable amount. Daily trips tot he gym were keeping me struggling with my weight and hunger. My cravings went down when I dialed down the routine designed to improve health, not burn calories for…

instead of calling it a "cheat day" , call it a " day off" You're not cheating anyone on a day off. Just east at a level of caloric maintenance that one day a week. If done properly you could have a treat or two without doing three days of damage to your week of dieting.

Your loss the first week was probably a bit fast. It typically is for most people. It should slow. 1% of your weight per week is a good rule of thumb.

Any lean protein will work: Chicken breast, turkey, even 93% ground beef.

zero your scale with a small cup on it. Get a measuring spoon. Spoon two TB into the cup and see how many grams it weighs. do the math to figure out how much you ate.

One question for all of you that prioritize gym time over family/friends: Do you think you when you're old will be on your death bed saying: "I wish I spent more time in the gym" "I wish I had gotten my abs just a bit more defined" " I could have gotten another two minutes off my 5K time if I had really trained hard/long…

I lost a lot of weight doing excess daily cardio. When I cut back on daily cardio my ability to maintain my scale weight actually improved and energy levels increased. If I did it all over again, I would treat exercise more like medicine- get the proper dose. Too much of a good thing is not a good thing. You don't have to…

Differentiate "weight" from fat. You can lose fat without losing weight. You can gain weight without gaining fat. Some experts such as Lyle McDonald in the field have noted they've had some clients with a decent amount of excess fat are able to simultaneously lose fat and put on muscle in the early stages of a diet. I'd…