Ian_Stuart Member

Northern Kentucky, but I can walk to Indiana from my house. Does that count?

It won't stop your weight loss if you are under your maintenance calories and one bad day doesn't derail your whole effort, but as a general rule you should try to eat as cleanly as possible because your cholesterol, insulin, triglycerides, etc... are all shown to be better on "clean" food. The study below tested the paleo…

Eat at least 1 gram of protein per lb of lean body mass, for your remaining calories, aim for at least 50% of them to come from fat. Give this calculator a try: http://www.1percentedge.com/ifcalc/ Under "Presets" you can choose either recomp (Changes body composition) or weight loss. It will give you the percentages to put…

If you are looking for strict weight loss then a pure calories in/calories out calculation is all you really need. Once you get close to your goal weight, macros can help you with body composition. If you are going for lean muscle mass then protein is your friend and you should prefer fat to carbs. If you are training for…

Many of the items in the database don't have that information filled out. I would guess that this was the case for you. I track all of that stuff, so I have to go looking for the ones that are filled out and try to estimate if they are correct if I don't actually have the nutrition label for something.

Here is the problem. Carbs beget carbs. Eating a sugary dessert or high carb food spikes your blood insulin level while the sugar is processed, but then you run out of sugar to process and still have high blood insulin levels. This insulin finds nothing for it to bond with, which causes your body to think that you are low…

Yes! Get peanut butter that is just nuts and salt. It really is good without sugar added. Beef jerky is a great snack to keep you full. I also have the problem of not having a ton of time through the week, so I usually take a big bag of chicken breast, season it according to my current fancy and cook it all on the weekend.…

It almost assuredly was the teriyaki bowl. Both the rice and the sugar. I disagree strongly with the carb allowance that MFP sets as standard. I'm probably 1.5 times your weight and I aim for less than 3/4 of the carbs that you have as a goal. Insulin is not only a primary hormone in making you feel hungry, but it is THE…

I just flipped through your diary and you aren't even logging things right now. The one day that was fairly filled out was a bad day. Take your sedentary TDEE, subtract 20% from it and eat around that number. All else is nit picking.

I can't see your diary, but I'm going to speculate that you have had too many carbs today. Or too many recently. Hardly anyone binges on chicken breast. Carbs beget carbs. Eating a sugary dessert or high carb food spikes your blood insulin level while the sugar is processed, but then you run out of sugar to process and…

You have said something similar in more than one thread and I think it is important to distinguish your opinion from science. YES. You can lose weight while eating processed foods as long as you stay under your calorie goal, but this site is not called MyWeightLossPal, it is called MyFITNESSPal, and there are real,…

Hi! What are your motivations to lose? You are already at a healthy weight for your height. And can I ask why no exercise?

http://www.yaboga.com/paleo-metabolic.pdf Actual science. I'm not sure what that site is, but you can also get the article from the European Journal of Clinical Nutrition if you want to pay $30. http://www.nature.com/ejcn/journal/v63/n8/full/ejcn20094a.html

I always interpreted this to be mostly psychological. The greater your calorie deficit, the harder it is to will yourself to keep up with it. Though there are metabolic changes that occur if you eat WAY below your TDEE for too long that try to keep hold of every calorie you consume to protect you from what your body…

There are two main schools of thought on the matter. The MFP school calculates your sedentary TDEE (Total Daily Energy Expenditure) and then has you track your exercise and add calories to your day based on your caloric outputs. The standard TDEE method is to calculate your daily calories including normal exercise routine…

Ok! Great! You are already way up the curve on most here then. So you don't really need a plan, just company? Very well then, I like that role too! :)

Ok. I'm in! Here is what science tells us. Burning calories is easy. Cardio does that very well with HIIT cardio edging out long, steady state cardio by an distinct, but indeterminate margin. Losing weight; however, is not the be all, end all of fitness. Muscle mass must be generated as well. This is most efficiently done…

When people say they binge on food, they usually mean carbohydrates. Hardly anyone binges on chicken breast. You see, carbs beget carbs. Eating a sugary dessert or high carb food spikes your blood insulin level while the sugar is processed, but then you run out of sugar to process and still have high blood insulin levels.…

The bodyrock ones aren't dvd based. They are on the Internet, but I watch them on the tTV. If you want actual dvd ones then insanity is good for burning fat and p90x is good for strength.

Read this and be amazed: http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

The general consensus is that MFP overestimates workout calories. So most people who do things the way you are setting up to do them eat back about half of their exercise calories. See how it is going after a week or so and adjust accordingly. Feel free to add me if you have any more questions.

If you are actually lightly active, then yes. But based on that number you would NOT eat back exercise calories the way that MFP suggests. You would just always aim to be at or below your calorie goal. If you want to eat back exercise calories (If your exercise is not very regular, for instance) then I would select…

I understand. The calculations work out for the weight loss goal you have set. The problem is that MFP will let you set crazy goals. Someone who is very obese could maybe sustain a loss of .75kg/week, but you aren't that heavy. You will be lucky to safely lose .5kg/week regularly. 1600 isn't a completely crazy number. 1200…

Here. Play with this calculator. http://www.1percentedge.com/ifcalc/ If you don't know your bodyfat% just leave it blank. Set your preset to either "Weight Loss" or "Faster Weight Loss", though the latter isn't intended to be used for extended periods.

Assuming you don't regularly exercise, your TDEE is 2180 calories. You don't want to go much below that number minus 20% which puts you at about 1750 calories for steady weight loss. It is possible to go below that for a short period, but your body will start to adapt to it and slow your progress.

Unless I am drastically misinterpreting your profile picture, that seems like a very low calorie target. Did MFP come up with it for you? Can I ask your height/weight?

When people say they binge on food, they usually mean carbohydrates. Hardly anyone binges on chicken breast. You see, carbs beget carbs. Eating a sugary dessert or high carb food spikes your blood insulin level while the sugar is processed, but then you run out of sugar to process and still have high blood insulin levels.…

Those are aggressive weight loss goals, so I wouldn't hold myself to them exactly. Start making progress. Lift the weights to build muscle mass, but I would limit my cardio to about 20 minutes of warmup and HIIT or Tabata work. I think you will find that style of cardio burns the fat off much more efficiently, though the…

Yes! Being up longer does burn more calories than sleeping, but how many more is anybody's guess. You would have to do some experimenting and figure it out. My gut tells me that you would burn at about your BMR during normal sleep and slightly above your TDEE during waking hours. This would average out to about your TDEE…

If you are looking for just strength training stuff, I recommend starting strength. Most of the information is online and Mark Rippetoe knows his stuff. The Rebel fitness plan also looked good. I assume you have read the NerdFitness article about Staci the powerlifting hero? If not, I highly recommend it. Feel free to add…