Helloitsdan Member

I'm with Sara

All food.

.70-1g protein per pound of LBM. .40-.70g fat per pound of LBM. Ignore the carb cutting others push unless you are allergic to certain carbs.

Just eat at TDEE for 2 weeks. Simple stuff.

Really?! Really?! I eat whatever fits my macros! Ate a half of a pizza for dinner last night. MMMMMMMmmmmmmmm!!!!!!1..........

If the end result of your week is a moderate deficit you should be fine. Some members use Intermittent Fasting (ADF) 5:2 to lose weight. Some members use cyclical dieting to lose weight. Some just do a straight cut. Could be the cardio thats causing the plateau but its hard to say. How long have you been dieting? When was…

I'll help on this one. Drink 8-12 cups water. Eat a sweet potato a day. Drink coffee. Dont get your protein from processed soy. (builder bar or protein bars w/soy) LEafy greens on rest days!

Damnit you beat me to it! >.< I would BTW...

*facepalm*

What a load. You cant give 30mins-1 hour 3x a week to work out? Thats 90mins-3hours a week. /out of 168hours you cant give 90mins-3hours?!?!? You cant make good decisions to eat right 70% of the time? Eat right! Lift weights! Walk! Drink water! Sleep! Repeat! Come back when you are ready for this.

Once I learned what I could eat to maintain weight I stopped getting that "guilty" feeling. so....how much can you eat before you gain weight? I'm sure its much more than you really know or understand.

Losing weight and losing fat are different. When you lose fat youll eventually lose weight. When you lose weight you dont always lose fat. Tough pill to swallow. Lift, walk, eat, sleep, rinse, repeat. If you need help just simply PM the people who are posting to eat more. You dont see a lot of posts on the forums about…

http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

Chicken makes you fat too. So does turkey and grapes! Asparagus makes you fat as well. Broccoli. Carrots.... I should note that anything you eat above TDEE makes you gain weight.

Lol i take this back! ;D

Its not perfect. Youll lose if you find the proper number. Just cut 100cals/day till you stop gaining and start losing.

Squats, deadlifts, benchpress, military press, rows. Rinse and repeat. PS, eat right first!

http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

In a sense if shes been dieting for a while at low levels she would need some time to regulate leptin and create a pattern with her body. Sure a single meal could help but going 2 weeks is what I generally recommend. I dont get the 6 week thing.

You shouldnt gain on TDEE...lower your cals 100 per day till you stop gaining.

Shoot for 1/2lb a week at this point. quick numbers for you..... 63inches age 20 131lbs Shoot for 1600-1800/day and youll get there. Lift weight for better body composition.

If you do the water class 3x a week you could eat about 1600/day and lose the weight.

Age 19 Height 66inches Eat 1600/day and get at least 10k steps. Lift weights for better body composition and LBM retention. Dont eat back any calories. Send a friend request if you need heaps of support. Check your numbers here http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

you havent a clue...

Caffein Fish oil Multivitamin www.stronglifts.com Download the report and follow it to the letter.

If its cold to the touch its going to take some time. Stomach fat, thighs and *kitten* fat are like this die to the lack of blood flow. Blood flow is needed to move fatty acids. Once you get your body fat to a point where its just the trouble spots youll want to look into The Stubborn Fat Solution by Lyle McDonald. Also…

Quick question...are you sure you cant fit his additions into your day? I often run into women asking for advice on intake and have come to the conclusion that most women underestimate their TDEE. Its the reason I wrote In Place of a Road Map. My wife loves cheeseburgers and pizza and she knows that at 5'3" 160lbs that she…

Its nearly impossible to make macro targets on 1200. If you are eating back exercise cals and hitting 1500-1800 then fine but eating a static 1200 is folly. BTW expect thousands of these posts in January. PS: How many "Is 1600-2k enough" posts do you see daily? Thats because we feel so good about our progress we dont need…

How about we start a forum post asking a question then refute everything. I see a join date and someone who doesnt have a clue WTF hes doing. Eat right but below TDEE. Lift things up and put them down. Walk. Sleep. This works for everyone. I have obese women on my plan and they are losing at a better clip eating…

You are on skinny-fat highway man. Thats hard to come back from. PM me and I can get you started or... Read this: http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12