Luthorcrow

Ezekiel 4:9 Low Sodium is going to be the lowest of the low but because it has no sodium at all. Some people do not like the taste because it is flour-less. Personally I do but something is closer to regular weight bread but is still sprouted whole wheat bread is Alvarado Street. It comes in at 170mg of sodium but is still…

The only supplement that actually works both for strength training and endurance sports is creatine and is legal and safe. That said, I don't think it would make sense to use creatine as a beginner. The first six months of any new program is explosive period. It would be hard for you to see the benefits. Wait till you…

I think I am going disagree with most of the posts on this topic. I don't think you are eating enough. I just looked at your diary and your daily goal seems to be 1200 calories. That dangerously is close to too few calories. In generally I think sever calorie restricted diets fail over the long run. Personally I think…

As others have posted, you need to strength train. I know our culture has programmed women to think that strength training is only for guys and that if you touch a barbell you will end up looking like the She-Hulk, but trust me it is not true. All of the big stars on T.V. and movies do it. You will not hulk out, in most…

If are talking just pantry items, dry goods then... Organic brown rice Organic quinoa Either Alvarado Street Sprouted Whole Grain Bread or Ezekiel sprouted 7 grain bread The Ginger People Sweet Ginger Chili Sauce (spicy but not hot and 2 tbs is enough to dip for most meals) Tazo Organic Chai Tea (my staple black tea) Raw…

What you really want is a whey isolate and micellar casein blend. It tastes better and gives you a mix of fast and slow burning protein. My personal recommendation is.. http://www.t-nation.com/store/supplements/metabolic-drive-low-carb.jsp But yes it is perfectly fine. It comes in very handy for breakfast. A scoop of…

A 1lb to 2lb fluctuation from day to day is normal. It will vary not only one water retention but what you eat, when you eat it, when you void and when you weigh yourself. The best rule of thumb is to always yourself at the same time under the same conditions. I personally weigh myself when I first wake up after the…

There all good docs but the one that is bunk is "Super Sized". It was clear from the start that was purely a stunt to sell a sensationalized story. I can across a very good 25 min. program on YouTube. It's episode of fault lines specifically on the issue of fast food, food policy as well as how it specifically impacts low…

The best way for us to give you feedback would be to make your food diary public. Then we can take a peek and give you very specific advice. But too echo @BOGmama2010, the first thing you can do is up your lean protein. You can adjust your target percentages under settings. The default on MFP are geared by the USDA which…

Does it count for your body? Yes, just the way a cup of coffee, tea or coke would as well. They are all mostly water but that is not the intent of the 8 cups of water meter. It is supposed to be there to encourage and help track how many cups of water you drink. Not flavored water, not diet soda, just plain water. 8 cups…

If shop at place that takes their organic, locally grown, free range, etc. seriously they should have that info available. I personally, don't buy the O brand from Safeway because of the lack of transparency. Whereas I can go to Whole Foods and see exactly what farm everything comes from and how it was grown, raised etc.…

Definitely. Add deadlifts and you have covered all of the best. Keep in mind there are also a lot of variations on the squat, deadlift and lunges you can do mix it up. Also these should be the corner stone of any good strength training program for women or men. Never use the leg press machine. It will not get the same…

@cutmd you calculation on your deficit would be right if all you did was lay in bed and never moved. If you are working out and not eating back for it, then that along with your other activities becomes your deficit. It also has the advantage of not over estimating your calories burned then over eating those calories back.…

A couple of suggestions... 1) Don't count none animal protein. Plant protein is too low quality to count. 2) Your cabs sound too low and protein too high. Remember you need fuel to burn. I suggest switching to something simple and tweak later if you need to (40 carb / 30 protein / 30 fat). 3) The calorie count sounds too…

Wait you are on Xbox Live? I thought everyone there was 13, foul mouthed and hopped up on sugar pills! ;) Honestly, though I think you would see more issues at your local gym then here.

Although MFP is not set up this way be default, I generally think calorie restrictions are the wrong way to go to lose weight. One because it doesn't teach your body to maintain a healthy weight on a normal diet, two because less calorie means a slower metabolism which is self defeating and lastly because your body needs…

Nothing complicated. 40/30/30 (carb/protein/fat). Be careful about lowering your carbs below 40%. Although it may benefit some people, there have been studies showing diets with less than 40% linked to depression. Again there are always exceptions to the rule but it's a good general rule.

Another thing to consider, if you diary is accurate you a bit malnourished. You eat almost no vegetables. I had click back a week to find any listed. You should consider eating less processed foods and getting some more vegetables, lean meat, nuts and fruit in your diet. It may not have prevented you getting sick but it…

Yes, I do. Aside from carbonation it is clearly the same ballpark. It's not about being hardline but the whole point behind the water count is to encourage people to drink at least 8 glass of water a day. Counting drinks like CL, etc. as water defeats that purpose. It would better simply not count it. Personally, I think…

I can't speak for stationary bikes but I can tell as some that raced real bikes 80-90 rpm is not fast or hard effort. It would not be bad for someone getting into shape but the general rule was 90-100 when not sprinting on flat or relatively flat ground. If aerobic capacity is your goal a fast pace on most days is better…

Congrats! I think a food diary without a digital food scale is just guesswork. Weighing and preparing your own meals is really the only way to really control your intake.

No. You might as well start counting diet soda was water. If you are being honest with yourself the water count should be water and water only.

You actually have two choices. Either eat for you activity because MFP builds in an automatic deficit or you can use the manual goal settings to lock your goal to your MBR and then not eat for you activity and your exercise becomes your deficit. Personally, calculating calories burned during the day is tricky and more…

If do not take weeks off between cycles you will eventually reach a period of over training which clean lead to you getting sick or injury. Long before that will happen you will hit a long slow plateau. If you have trained hard, your body needs to the time extra down time to rebuild. Eventually over that 8-12 week cycle…

You are half right. Cardio is not the only game in town. Strength training also reduces fat. What your mom is right about is that if you don't work your abs they are not going to look very fit once your body fat drops low enough to seem unless you do ab work. But no you cannot target weight loss. It just doesn't work that…

I work out during my lunch hour at work. That way it always feels like I am being paid to workout. I realize I am not but psychologically it feels like it. I have never been someone that enjoys working in the morning and working after work is a recipe for failure. For midday is the sweet spot. I am still fresh and because…

The only real reason to do splits is when you get to the point that you simple have too many sets in an exercise to hit them all with serious intensity. The fact is if you get to the point where you are doing five sets of squats, you may not have enough juice to hit your other major muscle group exercises with the same…

I would recommend you pick up a book called "New Rules for Lifting for Women". You can find used copies on Amazon or may be able to check it out from your local library. It is an easy read and lays the basics of what you need to know lift including diet, myth busting and how to design your program for success. In fact…

I do not see anything gender specific in the post or the profile but OK, let's assume the thread starter is a she. Wait, if she doesn't want to gain strength then why is he/she strength training? There is only purpose to lifting weights and that is to gain strength and muscle mass. Unless all you are doing is circuit…

I agree @hroush. You are wasting a lot of time with small muscle exercises that have little benefit for developing strength. The only exercise you are doing that is worth your time is the incline press. Also, you are doing nothing for your back. If you followed this program for a long time period you body would be…