brucedelaney Member

Looked at 4TheKing's Pics and his diary.... Seems to be working Looked at your pics and your diary (which is empty for at least the last two months)... Let's just say... Seem's 4TheKing's plan seems to be working.

^^ This, life is too short to skimp on the occasional social situation. Always remember you need to eat 3500 calories over you TDEE (Total Daily Energy Expenditure) to gain a Pound of Fat. Then just remember that you can eat all your good and healthy stuff the next day and get right back on track. Regards, Bruce

At first I never ate breakfast, then I started eating breakfast because "you're supposed to if you want to lose weight." Now that I know it just isn't true, I don't eat breakfast any longer and I'm losing weight still... Hmmm Curious....

It's amazing how few calories you can eat and feel full once you're being calorie conscience. I ran into this same issue pretty much every time I've started to lose weight and was counting calories. Honestly, you should be glad you're in this predicament and it's not the other way around. That being said you really don't…

That's a big if, on this website most people are eating at a caloric deficit so it would never be excess calories.

Actually, No-Salt (A Salt substitute) is pure potassium. Some people don't care for the taste but I will occasionally use it in moderation in place of salt on "no-salt" added items just to add some flavor. I don't mind it much.

I typically have a "Spike" Day once a week. (About 4400 Calories) But I am true to my daily goal 6 days a week and don't eat back exercise calories. My spike day helps in many ways. 1. It's used as a motivator to "behave" the rest of the week since I know I have my spike day coming. 2. It literally spikes my metabolism and…

Silly question, Why is your sodium intake only 1500mg? That's really low, I have mine set at 2500 mg a day and have absolutely no issues with water retention on days I go over by a few hundred mg. (Oddly enough before I even cared about sodium or knew to watch I know I was having well over 4000mg every day and still losing…

It's by no means my system but basically I eat 1700 calories a day for 6 days of the week and 4400 for one day. The "Spike" day does a few things, It boosts my metabolism, and deals with cravings. If you look at the math, you can't help but lose weight with it anyway. 2700 x 7 = 18,900 (Cals to maintain) 1700 x 6 = 10,200…

Sounds like you were in starvation... and eating the extra calories re-upped your metabolism. I have adopted a spike lifestyle where I eat 4400 calories once a week and have been netting 2 to 3 pound loss per week over the last 3 weeks since I've started it. Sometimes your body just needs a jolt.

also remember that unless you're in maint phase you're eating at a deficit. Going over your allotted cals for one day by a small amount doesn't hurt anything. You would need to eat 3500 calories more then your maint calories to gain a pound of fat. For me that would be 4500 calories over my personal daily goal since I"m…

1 Scoop Chocolate Whey Protien Powder (I use body fortress) 2 Tbsp PB2 1 Cup of Silk unsweetened Almond milk 220 Calories 32 Grams Protein 7 Grams Fat 10 Grams Carbs (4g from Dietary Fiber so 6g Net Carbs) Tastes like reese's milkshake Recipe is in my "Evening Snacks" In my diary for Wednesday 9/21 which is public

I have had several days over the last week that this has been an issue for me, the best you can do is guestimate. Even knowing that I keep track of everything I eat in my own house, I'd still find it strange to see someone writing down food and/or measuring it at a friendly get together. Even though I know I went over on…

I had to look at my history, I lost about 14 pounds in the first month, and as of my last weigh in at 61 days I was at 26 pounds down.

Very nice, truly an inspiration!

I personally track Protein, Fat, Carbs, Sodium and Fiber As for a carb level you'll get as many different answers as there are people on this sight... I try to limit mine to 100-150 a day because it forces me to eat more protein.

I do exercise now but the last time I was losing weight I lost 50 LBS with never doing anything more then watching calories.

Yes circuit training is how my wife logs it too, be mindful it's only 20 mins not 30 though..

you can obviously substitute other brands, I just couldn't offer up good macro numbers on brands I don't use.

my wife and i go for Body Fortress as well, we sometimes use the chocolate in our coffee but they taste pretty good in water even.

Wing sauce is typically made with Frank's Red hot and Butter. Butter is the culprit not the wing.

Walmart now has their own generic great value brand called "Lean Cafe". I'm kind of partial to the cheese ravioli.... As long as you have the sodium to "spend," since some of them tend to be a bit sodium rich, I don't see anything wrong with using this as a quick fix when time is an issue.

I've seen this terminology before... What is it? Sorry for my ignorance.

If you're getting your sugar from natural sources with label's reading "No sugar added" it's not as bad as eating the sugar in a pixie stick... Sugar from fruits and veggies in their natural states isn't bad for you. When I first joined here I used to freak out because I was over on sugar nearly every day. I even posted my…

I'd recommend planning out your day ahead of time. If you know you're going to exercise it's much easier to add 100 calories here or there. You're doing great with getting protein but there's no reason you can't have more. Going over on protein is actually a good thing if you're exercising. I'm noticing you didn't really…

There's a few things you can do, but the easiest way is to increse the fat. Not all fats are bad for you, nut oils are especially good for you. Try some full fat options instead of the low fat options... or low fat instead of fat free if that the case... few calories here and there will help. Other nice side effect of…

If I have a choice between volume measure and weight measure I ALWAYS go with weight. It's definitely a much more precise measurement using a digital scale over a count of an item or using a measuring cup.

I'm no expert but I'm sure some other's will chime in. It seems like you might be starving yourself and your body is fighting back. I went back about 2 weeks in your diary and it seems most days you're eating about 1500 calories and exercising 400+ calories leaving you at 1000-1100 calories per day. As backwards as it…

If you want to go supper healthy the veggie delight can be a salad on a roll, this is my wife's favorite... I tend to like the subway club but then end up having to be really vigilant about my sodium for the remainder of the day. Regardless, treat it like a treat and enjoy it.

I use body fortress as well but only 1 scoop which is 140 Cal, 26g Protein