Replies
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Assume 0 calories burned from weightlifting. I know it sounds stupid, and it feels like you're burning a lot, but it's mostly just CNS stress.
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Believe it or not (this took me awhile to accept), but weight lifting burns almost no calories. It's easier to assume it burns 0, and put the calorie side of things on your diet instead.
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Protein: 0.8 x total body weight. Fats: 0.4 x total body weight (minimum). Carbs: The rest of your remaining calories This macro split is optimal whether you're cutting, bulking, or maintaining.
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Get MapMyWalk on your phone, and turn it on when you're out an about. It will give you a rough idea of how many calories you should eat back. Do this for a few weeks and see if you start gaining weight again.
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If there's anything I've learned, it's that there's almost no point in counting calories burned from lifting. For the longest time I assumed it burned at least 200 calories, I mean, how could it not right? Turns out, not even close.
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What's max sodium? If you're going by the 2300mg MFP limit, you're actually going off of the 'minimum recommended'. http://www.wsj.com/articles/recommended-salt-levels-could-do-more-harm-than-good-study-suggests-1407964274
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I doubt there's an accurate way for you to calculate something like that. Unless you're maintaining, or trying to gain weight, I would just not log it and let the mystery calories do their thing.
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Science has proven that ice cream not only helps you lose weight, but helps you get 10-pack abs. They proved it - with science. Don't ask me for my sources.
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Looks great! I'm excited to get my first power rack next week, finally I'll be able to do back squat again, no more zercher squat bruises!
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Reece's anything.
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Base your calories off "sedentary" and stop eating back your exercise calories.
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Especially early on, your body is adapting to the increase in average daily calories, and the carbs that go with them. This means more water retention, so you're bound to feel 'fat', especially if you're used to cutting or maintaining a weight. Eventually the water retention balances out, and usually you end up not having…
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"Clean" and "healthy" are such awful words for food. I'm sure you have to admit though, when you tell people what you were eating to get in shape, their reactions are priceless.
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Do you have access to a rowing machine? It's an awesome full body warmup.
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I like logging salt, only because routinely going under your salt intake is not good for you.
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2% milk with a peanut butter sandwich on grain bread can come out to almost 800 calories if you used 3-4 tablespoons of peanut butter, which is easy. Coleslaw made with mayo is awesome, and is huge in calories for such a small amount. Focus on the fattier cuts of meat, use medium ground beef. Having two pitas with medium…
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At your weight and height, 3000 calories a day is easily a 1000 caloric surplus, at minimum. If you do this, you will be gaining around 2lbs a week, so expect a lot of fat gain - especially if you aren't following a good weight routine.
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I eat to live... for ice cream. It's working amazing so far.
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Gentlemen.. Gentlemen... There is no bro science. Only ice cream. Lots, and lots of ice cream.
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For your weight, 2-3 cans of light tuna a week. 3 is kind of pushing it at your weight, better safe than sorry. First symptoms of intoxication are general things like insomnia, headaches, energy issues, irritability etc. If it starts getting serious you'll end up with muscle weakness, pain sensations, speech and vision…
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Weight gain doesn't occur overnight, which is why people usually think in terms of average weekly calories. If you are normally at a deficit, you won't notice any real weight gain because the rest of your week is just going to counteract your binge. Any weight you do put on is just water retention from the extra carbs and…
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It helps you flush out water retention, that's pretty much the only 'weight loss' benefit you'll ever get from it. Good for keeping the kidney stones away, if you've had a history of developing those.
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This is the only post you'll ever need to read when you ever wonder about protein. He even included sources and everything. 0.8 is very comfortable to eat, and it's all you'll ever need.
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Sadly you have to go below 10% if you want the full 6 pack (or if you're lucky, 8). At 10% you'll have a 4 pack, but the bottom 2 abs will still be covered. This is where many people just get fed up and quit. 10% is a nice starting point for a bulk though.
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No wonder Dairy Queen's ice cream pizzas are so addictive.. They are 5/9 of those things!
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Carbs and fats are largely effortless to consume. There's a difference between ignoring something, and not having to worry about it. Since I've hit my fiber, I know I don't need to worry about my micros either, as all of my fiber comes from vegetables on side my protein.
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I don't see the point in demonizing food, and alienating yourself from variety because you fear a particular macro nutrient. If I can manage to hit my protein and fiber requirements in 75% (or less) of my food intake, you're damned right I am going to be using the remainder for enjoyable, tasty, 'junk foods'.
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A tablespoon of organic apple cider vinegar in a tall glass of water can work wonders in breaking cravings. It has numerous other health benefits as well, although it can be a little nasty to get down when you aren't used to it.
