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Egg whites (see https://www.tesco.com/groceries/product/details/default.aspx?id=266552250 for half a kilo) can add protein without anything else really, to minimize extra calories (for me). I have a cup of egg whites with 2 eggs in the morning. But I really like eggs.
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Don't buy the cookie. If it's not in the house, it's harder to be tempted by the cookie.
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I'm also 5'11" and I started at 232 lbs at 37% body fat. I lost 52 pounds, about 10 lbs of muscle as I dieted down. I'm now just below 180lbs and still "fat". I started without dieting, and hit the gym 4x per week doing Legs, Chest, Back and Shoulders. Some cardio, not much. Since that didn't work, I started dieting. Using…
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Creatine is performance enhancing, but allowed by the Olympics, sports associations etc because it's naturally found in steak, chicken etc. It's pretty inexpensive (two types, the cheaper monohydrate is proven/better studied). It's great when you're cutting (gives you more energy when you lift) and it's great when you're…
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Lose weight first before bulking (which requires calorie surplus). Lifting weights can be done instead of cardio and is more enjoyable for some. I've lost 50+ pounds without doing cardio except occasional walks/runs on non lifting days. Lifting has kept the muscle loss at a minimum. And you can get *stronger* while losing…
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For learning how to lift weights (that sounds silly but it's not) I'd start with this 6 step primer: http://www.mi40nation.com/free-articles/6-essentials-of-exercise-success/ By focusing on the target muscle, you'll feel the muscle more as you lift so you can spend less time in the gym.
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With only 3 weeks, I doubt you can do anything permanent to your health. I've lost 9 lbs in a week, but that's assuming you're not already dieting. You *might* be able to do it with a zero/low carb, tuna diet (your calorie inputs are close to mine...) Breakfast: 3 eggs, cup of egg whites fried in a bit of butter 10am: can…
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I always eat by the clock. Breakfast @ 6:30am (600 calories) - eggs & cereal Mid morning meal @ 10:00am (200 calories) - fish/chicken & veggies Mid afternoon meal @ 2:00pm (200 calories) - fish/chicken & veggies Dinner @ 6:30pm (whatever calories are left) - eggs or normal meal - then try to avoid eating or snacking in the…
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I just got it to work, and it took some jumping through hoops, probably not all are necessary. 1. Clear data from S-Health, MyFitnessPal (Android App Settings) 2. Log back into each 3. Ensure under "Steps" it has S-Health checked 4. Ensure under "Apps & Devices" it has S-Health connected 5. In S-Health, Ensure under…
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A cup of egg whites. 1 large egg. A bit of butter on a non-stick frying pan. Stir almost constantly until egg whites are all dry. It's a lot of food, only 225 calories, and takes < 10 minutes to cook/eat. I also add a bowl of cereal (Special K), milk and protein powder (another 325 calories) but I like to eat breakfast,…
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Going from active to sedentary is usually the reason my weight bounces around. Age 23: When I was single after Waterloo, I walked 40 min to work for a job that was only 6 hours. I went to the gym 4x per week then walked home again. Dropped from 203 to 183 lbs (lower than high school). Age 24: Got a 'real' job. Moved…
