gregpack Member

If you have tried shaking the habit and still can't, just work with it. Just eat less in the morning and at lunch. As long as you are in a caloric deficit, you will still lose. I eat the vast majority of my daily calories in the afternoon and evening.

My heart rate slowed down after extended dieting to the high 40s. When I normalized caloric intake it went back to around 60.

Yep the thermos thing works. I have done that while camping. Refrigerator oats are another option while traveling. . I use 3/4 C one minutes oats, 1 scoop of vanilla protein powder, one cup of water, a half cup of berries and cinnamon. Mix it all together and refrigerate overnight. Eat cold in the morning. The vanilla…

At 5'11" and 189 you should be fairly close to an ideal weight. Congratulations! They won't check your bodyfat percentage at the door. I think you'd been seen better in the eyes of the evaluators in the mid 180s blowing the PT test out of the water, than to show up as a skinny-fat 170 pounder. My suggestion would be to…

Well, I'll say it: eat something for Christ's sake. I have no problem with alcohol consumption but you need proper nutrition to fuel your workouts. Hydrate. Reduce training to four days a week. Re-assess in one week. I bet you'll feel better.

Protein Sparing Modified Fast

Yeah, you will likely benefit from more protein. I use 40C/30P/30F as guidelines. Protein is the only one that is a target that I attempt to hit every day. The other two macros are a line I try not to exceed.

Eat it, enjoy it, log it. Modify your eating the over the next day or two to make up for it if you have to.

If your goal is more protein for the fewest calories, protein shakes are more calorie efficient. Shakes are more versatile by adding your own ingredients you can change both the flavor and other macros- add peanut butter for flavor and fat, etc. I use them mainly post workout but also use vanilla flavor as a substitute for…

I've also got optimum nutrition gold standard natural chocolate. It's a got a very short list of ingredients and uses stevia for a sweetener. I think it tastes pretty good, It is not as sweet as most mixes though.

There's tons of protein drinks that will give you a decent size serving of protein (over 20gs) for about seventy five cents. Most of them use whey or a blend of whey and casein.

vanilla flavored sweeteners work well for this. My local Wal Mart sells a vanilla flavored syrup in the coffee section that is also available as a sugar free. I mix it along with some fresh fruit. Crystal light drink mix also works pretty well if you like lemon.

You will find from tons of people on here that lost weight eating french fries and twinkies almost every day. Assuming you're in a caloric deficit I don't think a few pieces of fruit are going to stall your progress.

Ok, Read up on Vitamin D. There seems to be lots of claims of health benefits from having good levels. Since your Doc tested your levels and said your Vitamin D levels are low, so it's obvious supplementing is needed. I've been taking 7000 units daily for months, plus I get some sun. My levels were pretty close to optimal.…

A guy your size needs to eat more than that. Make sure your protein is high enough to minimize muscle wasting You need 150 gs plus It's pretty easy to pack in calories with nuts and nut butters.

tag

You'll be really sore the first few workouts. Then, muscle soreness. You'll feel it but it won't be restrictive. Nutrition is very important to maximize benefits. Most people incorporate a meal with plenty of protein or post workout shake following workouts.

reverse crunches hurt my back also, so I gave them up. Try planks....

I just went back to maintenance pretty quickly but using similar macro ratios. You will gain a few pounds as your glycogen stores(and the water that accompanies it) are replaced and that can be a bit alarming, but it will level off. I have read of several on here that ramped up slowly to maintenance over a month's time and…

I'd weigh your food for at least a week. I read somewhere most people underestimate portion size by about 50%. But if you weigh 240 and can't lose on a month of verified 1800 calories per day, I'd have my thyroid checked and some other bloodwork...

My daily fish oil intake is 100 calories. I usually add 100-200 quick ad calories each day for in attempt to keep it real.........

I consistently see dieters who have lost a lot report the last twenty is the toughest. Your body's caloric requirement has changed, and there also made some hormonal issues coming into play(google leptin) My suggestion would be to normalize caloric intake for a couple of weeks, then resume your diet again. Be patient, but…

You won't see gradual change. It often shows up in the face. You might also want to ake pics every ten pounds to compare.

What are you using, 73%? Well, if you want to really get anal about it you could catch and measure the fat removed from it. I'd be hesitant to go lower than 85% ground beef numbers. BTW, my local Sams sell 90% ground beef for 2.99/lb

What hasn't been addressed is HOW much you may need. MFP default setting is lower than many people think is acceptable when trying to maximize muscle growth. There are various schools of thought. I think established medicine is in the 1-1.2g per KG of weight range. Most in the athletic community tend to shoot for higher…

I've tried a bunch of different all natural brands. Some are OK but I prefer JIF crunchy. The little "to go" tubs are just about the right amount to get over my PB fix. I do keep justin's all natural squeeze packs in my vehicle. If I get stuck out somewhere and need some food to hold me over, a squeeze pack of PB spread on…

eating carbs picks up my appetite.

ON gold standard

I've heard many people emit an ammonia type smell when eating low carb.......

I wish I had his problem..... Protein shakes are usually not high calorie. There are a line of "weigh gainers" or "mass builders" that are going to have the prtotein plus more calories via added fats or sugars, which he needs. Alternately he can mix his shakes with whole milk. As mentioned adding nut butters are an…