gregpack Member

I've never seen consistent results with the body fat analyzers. You can step on it, step off, and back on and get varying differences of several percent. I think that could potentially lead to frustration if you weighed often during a diet.

Not knowing what you're eating it's hard to say- but you may be eating on the low side of maintenance I would try increasing caloric intake. If you ramp up slowly you may find that you can eat more without gaining sunstantially. Just be prepared for a few pounds of weight gain, it will level off. .

Technically possibly about half a pound of BF. Just limit yourself to 1000 calorie for two days or Four days at 1200 calories and mathematically you're back where you started. Don't sweat it. Just don't do it once a week and you will be fine.

It differs for everyone, but your chances are much better that your skin will recover while you are young. They say to allow up to two years for it to fully recover. You're smart for getting it off now and understanding the importance of retaining muscle mass. I would encourage you to eat a little more than 1700/day. Keep…

I use a scoop of vanilla or chocolate protein powder in about 4 ounces of water with one cube of ice. I then use this as a milk substitute in a cup of high fiber cereal, which helps give my stomach a "mechanical fullness" . It totals about 230 calories and has almost 30 grams of protein and 30 grams of fiber in the…

Extended diets can screw up your metabolism. My advice is to try a 2-3 week diet break. Your body needs it to get Hormone levels normalized. .Don't get me wrong- don't go crazy. Eat at maintenance and stay active, but don't over train. Don't try to gain weight, but allow yourself to gain a few pounds. It will be water…

If you're tying up a piece of equipment for a set or two, that's one thing. If longer, I think you need to work with others. He may have a place he needs to go to. The "I was here first, you'll just have to wait " attitude that some have can bite you in the *kitten*. Just offer to work him in. No big deal. Plus, you may…

It depends on how you define "cheat day". How many calories are you gonna eat? I know some guys will eat just a "cheat meal"- and go eat 6000 calories at a chinese buffet, then wonder why they're not losing fast enough or at all. I couldn't have a reasonable "all day cheat day" but I used to have one "cheat meal" a week.…

First thing in morning. I weigh daily, and probably will the rest of my life. I don't sweat the daily fluctuations, but keep an eye on longer term trends..

If you start to eat maintenance you will gain some scale weight as your glycogen stores are replenished. Don't panic,. it will level off. crash dieting will result in the loss of hard earned muscle mass.You need to figure out how to eat sensibly at a slight deficit and your composition will improve over time.

Just one diet day will make up for the overindulgence. Don't worry about it.

if you're scrawny try changing "light" weight training to "heavy" weight training, and reduce HIIT to 1-2X a week. Eat some nut butter and/or avocados. My bet is your appetite will auto regulate and you won't experience serious bloating.

i did it one or two days a week in an attempt to maintain. It was helpful to keep weekly caloric consumption in check.

I logged for about 12-18 months post loss, but I didn't want to log food the rest of my life. Life has to return to a somewaht normal state and logging what I eat seemed a bit neurotic. I set up some guidelines to wean myself off the program. First, I still I step on the scale every morning. If my weight goes 5 lbs above…

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A few pounds of water is quite possible with weight training. Warning-The "occasional binge" will put weight back on you if you don't counter it. If my weight starts creeping up I have a couple of diet days before it gets out of hand.

If you build your own recipe Don't bother entering herbs or spice. Unless they contain sugar there'e virtually no calories. Keep your searches as generic as possible. example- search "beef 97"

That sugar in the pint of ice cream is gonna make your junk fall off.

Great Job, but I must say that is a RAPID weight loss. Have you transitioned to maintenance yet?

I'm in the "eat what you want in moderation" (with a IIFYM caveat) camp. My cravings for large quantities of junk have subsided. I eat a fraction of the junk I used to. I also get more enjoyment out of fruits than I use to. You don't have to eliminate it, but if you reduce your consumption substantially you will likely…

Lyle McDonald has a lot of good info: http://www.bodyrecomposition.com/

Eat some lean protein before you go. At the event don't feel obligated to eat everything. Just go for the good stuff you don't get frequent access to. I am a carb junkie. To keep the calories reasonable I skip the boring mashed potatoes and opt for a slice of Italian creme cake instead. If something doesn't taste GREAT,…

Learn your number. Mine is about 600. What's the number? It's the number of calories I need to eat for my body to feel like it's had enough to eat. It's different for everybody. All my life I ate until I was physically full. That signal does not come for me fast enough. Inevitably I usually ate too much, and I felt stuffed…

Make it easy on yourself. Eat when you want, just stay in a daily caloric deficit and you'll lose. Night time is the slow time for me and that's when I tend to eat. So I eat much less during the day, knowing that I will stuff my face after dark. I lost plenty of weight doing that and have managed to keep it off following…

This is maintenance- learn to make adjustments around the meal to account for the excessive calories. Fast up to the meal if you like. when you sit down to eat, get the burger the way you want it.- add bacon or cheese if you like. Enjoy it and the company, don't worry about the calories at that meal. just make sure you…

Don't worry about small fluctuations. Look for and spot trends. BTW,in case this isn't obvious- Running 7 nightly miles will cause you to be hungry and overeat if you're not careful. The less running I do, the easier it is to keep my appetite in check. .

As you transition to maintenance you will gain a few pounds of what is commonly referred to as "water weight" as your glycogen stores are replenished. It will then likely level off. At your weight and level of exercise, you're gonna have to likely eat more. Up your intake slowly, set a "line in the sand" of say 145 or so…

Your appetite will likely wax and wane over the course of a diet. just don't be afraid to eat more when it kicks in. I'd also say you might want to consider keeping your protein and healthy fat consumption up. Have steak and a shot of olive oil......

Your body is hungry for a reason. it's trying to fuel your exercise protocol. You don't have to workout six days a week to maintain a level of fitness. Excess cardio will cause you to be hungry and crave carbs. Try reducing your exercise to three days a week, at least temporarily, and see if your appetite will become more…

I second the quest bars. 20 Gs of whey based protein and 17gs of fiber in less than 200 calories. Not cheap though...