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Not really... Way too many processed foods, very low in protein + healthy fats, far too carb heavy, and all around not enough food. You might lose weight in the short term, but you'll probably end up undernourished and sickly if you try to do that for too long. Eat whole foods. A palm sized serving of meat (or eggs or…
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The recommended daily intakes for fat, protein, and carbs used by default on MFP are based on the FDA guidelines, which are notoriously carb heavy and way too low in protein. Protein is a fuel source, just like carbs and fat, so yes, it can be stored as fat if you're in a caloric surplus. However, protein tends to be very…
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Just hop right back on the bandwagon. Trying to offset by over exercising and under eating another week will set you up to burn out and overeat again in the near future... a pretty nasty cycle. Just go back to your regular healthy eating and training routine and keep forging ahead!
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Heavy squats! Don't be afraid of the barbell. Deadlifts and squats are your butt's best friend. Train for strength and aesthetics will follow!
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There's nothing wrong with working out in a fasted state in the morning. If you're doing strength training, you might want to get a BCAA shake to get a little bit of fast absorbing protein to prevent muscle breakdown. Try to eat within 2 hours after your workout. A lean protein source + a bit of carbs is usually best.…
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Honestly it sounds like you're doing everything right... just give it time! 1) Eat mostly unprocessed, whole foods. Veggies, meat, some fruit, few starches. Generally speaking, as long as your macros are lining up, you can eat anything you want, "clean" or otherwise, but by emphasizing whole foods it's way easier to eat to…
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To be honest, that's a very lofty goal. You'll probably be able to handle 2.2 lbs per week for a while, but not all the way down. Keep making healthy choices and living an active lifestyle. You'll get there!
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The net calories rhetoric is based on the law of conservation of energy. It states that energy cannot be created or destroyed. Therefore, in theory, if you have a deficit energy balance of 3500 kcal (or 1 lb of fat, approx,) per week, you must necessarily lose 1lb of body fat. Unfortunately, the body is far more…
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Whenever I work out before work, I like to get there 2 hours before having to be in (I have a half hour + commute mind you...) That way, I get a solid 60 minutes to work out, plus 30 to pull myself together, clean up, change clothes, and eat something or at least drink a shake. It makes for some early mornings, but it's a…
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Rice + Beans!! love it. Sautee up some onions and jalapenos, cook til tender, add the beans, cook a few more minutes, serve over rice. In general though, you don't need to eat a food if you don't like it, even if it is healthy. If it really turns your stomach that much, just eat somethin' else! There are plenty of other…
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Sounds like it could work... but why not just eat three healthy meals a day all the time? My concern is that once you reach your goals, unless you cycle 2 weeks on 1 week off forever, you might end up going back to unhealthy habits... Make changes to your lifestyle if you want to make long term changes to your body!
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Hey feel free to add me Burnitoff! I started my journey Junior year of college, so I can totally relate to the crappy food you're constantly inundated with... Good luck, and let me know if you have any questions along the way!
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Wow! Absolutely amazing work! I love the quote "I'm more proud of my muscles than anything." Strength training should be a part of everyone's program, men and women alike. Best of luck with your current goals! -K
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Once every two weeks on the same day at the same time. I find that my day to day fluctuations are way too dramatic for me to benefit from (or enjoy) daily weigh ins... The key is finding a frequency that is often enough to provide you with positive feedback while not being so often that you get obsessive.
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Sounds like a pretty solid plan Catman. I always tell people exercise should be something they really enjoy, so Zumba and Street Dance sound like great choices! The one thing I would suggest would be some weight training. Cardio classes are great for burning calories, but if you want to build up some lean muscle,…
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Feel free to add me Clowasa! What are your current goals like? The more people know, the more we'll be able to help out and give encouragement along the way. Good luck! -K
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"... have noticed a bit more muscle definition" Don't worry about the scale, it isn't always the gold standard of progress. Did you take photos before you started? I find that monthly progress photos are hands down the best way to really see if you're going in the right direction, especially for someone who is close to an…
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Is it cold out? Cold air makes my lungs burn like the ****ens when running, even at pretty moderate speeds, if I'm not used to it. I doubt it's asthma. Asthma feels like a squeezing in your chest and throat that leads to inspiratory wheezing, so unless you're experiencing that, I doubt you should worry about getting an…
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The biggest change will come from your energy level and mindset. If you're dragging your butt to the gym early in the day and kinda phoning in your workout, it's not going to be nearly as beneficial as going later when you're more awake. Also, maximal strength output tends to be lowest early in the morning, peaking in the…
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Chicken breast (not the most exciting, I know... get some good spice blends to keep it exciting) White types of fish (cod, tilapia, etc) Pork Tenderloin Egg Whites All the above are more or less fat free (not 100% obviously, but as close as you can get naturally.)
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Good Luck Dave! It sounds like you're on the right path, and the added weight training is only gonna help. Added you as a friend, so let me know if you hit any bumps along the way!
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22 lbs by Christmas might be a bit lofty, but it should be doable if you really want it. More importantly, pick some behavioral goals for yourself in the short term. Go to the gym a certain number of times per week. Eat protein with your meals and hit your calorie goal every day. Set the behaviors in place and the numbers…
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First of all, 1800 is fine for someone your weight. It's still a deficit, but not an overly drastic one. I'd recommend going slow with the calorie increase. Since you've been so low for so long, your body might be tempted to store some fat if you all the sudden start eating 35% more than you were before. Best of luck!
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Go to settings -> diary settings -> privacy settings and change it to public, that way we can look at it. The most likely culprit is that some of the foods you're putting in your diary aren't accurate in the MFP database. Sometimes the calories don't add up with the macros...
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Congrats joe! It's pretty crazy how our lifestyle can affect our bodies, eh? Keep up the good work!
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Hey Scott, Gotta say, I love your attitude. It sounds like you're really in this for the long haul, and I can tell you've got the work ethic to get exactly where you want to be. It looks like you're on the right path. I say good call waiting a little bit to start strength training, but don't wait too long. There's no…
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If everything had to be perfect, how could you expect to sustain your results? Make healthy choices, exercise regularly, and try to eat within your daily limit. Give it time, you'll get further than you ever imagined. In terms of low calorie protein sources: chicken breast, pork tenderloin, white fish, tuna, greek yogurt,…
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Should be a good place to start! You might have to actually increase your calories at some point in your journey if you hit a hard plateau, but you should experience some rapid fat loss right off the bat at those numbers. Let me know if you get hung up anywhere!
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Yeah, you can: My Home -> Goals -> Change Goals -> Custom Goals In there you can pick the %'s for each macro. Best of luck!
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Your BMR is the approximate amount of calories your body needs at a given bodyweight to perform necessary life functions. Essentially, it's how many calories your body would burn if you didn't move or think too hard all day. Heavier people have higher BMRs because that extra mass, be it from fat or protein is still…
