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TDEE activity level help??
Hi There, I'm trying to calculate my TDEE, however I'm not sure whether I should be selecting "heavy exercise" or "athlete 2x" My training is as follows Monday: 30 min hiit. 1hr legs weight training. 4km walk. Tues: 45 min LISS cardio. 1 hour upperbody weight training. 4km walk. Wednesday: 30 minutes hiit. 1hr boxing. 4km…
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TDEE activity level help??
Hi There, I'm trying to calculate my TDEE, however I'm not sure whether I should be selecting "heavy exercise" or "athlete 2x" My training is as follows Monday: 30 min hiit. 1hr legs weight training. 4km walk. Tues: 45 min LISS cardio. 1 hour upperbody weight training. 4km walk. Wednesday: 30 minutes hiit. 1hr boxing. 4km…
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BODY FAT DURING 'SHARK WEEK'
I'm just curious. During this time of the month, I retain a lot of water and get very puffy. I know scientifically body fat wouldnt change during this time, however, if measuring with calipers, would the extra bloat not affect measurements??
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How to "disguise" protein powder haha
I'm falling short on my protein intake, I am VERY busy with work and dont get much time to prep meals. I eat things straight from the fridge most of the time (ie... throw cooked mince on veg. 2 boiled eggs in veg.... boring but quick and effective) I cant stomach protein shake powder, think over killed it over the years…
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How many calories do you burn while working out?
I usually have a goal of how many calories I want to burn a day during my workouts. I know this will vary from person to person, with each person having different stats But curious what is your daily workout calorie burn goal?
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Staying on track on weekends
I have been on all sides of the scale, I've been under weight, I've competed, I've been over weight.... since January I've stopped the yo to dieting and taking drastic measures to drop weight, and it's working, slow and steady. My question is how does this lifestyle affect your weekends? Eating out in particular. For years…
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Exercise regimes
Keen to hear your guys exercise regimes! What do you do? For how long? How often? :)
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Alcohol?
Anyone have a problem with alcohol???? I dont drink during the week, but hello weekend and I'm throwing back wine and vodka like nobodies business! Weeks progress ruined through alcohol calories, not being able to workout due to a hangover, and greasy "feel better" food. Just wondering your experiences?
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Daily greens smoothie
Hi There, Totally useless cook here! :s I'm wanting to make a "greens" type smoothie on a Monday for the week. I dont have a juicer,only a blender. Any ideas of a recipe type thing that o could put into the blender. Want to get some micros in as I start the day!
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Weekends?
So I'm super during the week, but weekends see me binge drinking and eating. I've been doing it so long that i cant remember what I used to do on weekends before... How do you stay on track but still enjoy your weekends???
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Egg muffin recipes and how to preserve them?
So I work thirteen hour days and my biggest problem is that I don't have time to prepare food. I want to be able to prepare all my food on Sundays,so I can just heat and eat during the week. My question is, if I make egg muffins on a Sunday is there anyway to keep them so I can have 2 a day for the rest of the week? And on…
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Increasing calories from 1200
Hi There. I'm a 25 year old female, 4"11 and about 116lbs. I'm very active, I run 4x per week and weight train 5x per week. My whole life I've been a yo yo dieter... and in the recent years been living off a 1200 cal low calorie diet with weekend binges. I'm wanting to increase my calories to 1600 and increase carbs in…
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How to "cut" for a bikini competitor physique
Hi There! So my question is with regards to "cutting" I'm going to be doing a 12 week challenge... My question is; what should I be doing to reach the ultimate bikini competitor physique at the end of 12 weeks. I'm not overweight to start... but I'm assuming the first 8 weeks should be a clean diet; 6 meals a day... Eg…
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Steadystate, hiit or high intensity?
I'm at a relatively low body fat.. around 17% (I'm female...) I do have a bit of stubborn fat on my stomach that won't budge.. I'm wondering if my cardio is off? My last coach told me to only do steadystate cardio... I wasn't allowed to run.. which I love to do!! I do plan on competing later this year in a fitness bikini…
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Futurelife high protein cereal?
Hi There!! I'm just wondering everyone's opinion on this cereal. I've heard so many controversial opinions and I'm wondering the pros and cons of it. I usually eat protein oats for breakfast, but in a rush, I had to buy the futurelife as they had no proats. I'm in 2 minds whether I should actually eat it or not.. I'm…
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Fruit?
I competed on a bikini comp about 2 months ago.... on my prep. My coach cut fruit out of my plan.... I LOVE fruit... It just doesn't make sense to me. Since, I've started introducing it back into my diet. I can't see how something natural can be bad for you? What's your opinion on fruit?
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gaining muscle but not losing body fat?
So for the past 4 weeks I've been working extremely hard... I seem to be gaining muscle mass but not losing body fat which is making me appear bigger?? I Def feel more toned and stronger but feel bigger... An eg of my diet: Breakfast: 40g oats and protein shake Snack: 70g chicken. 80g. Sweet potato. 70g pineapple. Lunch:…
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Need words of encouragement
I'm feeling really low today... 3 weeks ago I embarked on a 12 week lifestyle challenge... I ran into it with some unrealistic expectations. Fitness is a huge passion for me..... I LOVE it. I spend 5 days a week eating clean, working out 2 hours a day and I feel fab. Then weekends come and I become a total slob... sat…
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Let's talk supplements
So; here's the 411... I'm currently 18.7% body fat... wanting to get down to 12 or so.... I work hard... eat the right food.. gym consistently and hard.. But I'm wondering about supplements??? At the moment I take a fat burner, CLA 1000 pills, BCAAs before I train and a whey protein in the morning with my oats. Are there…
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Will a mug of hot chocolate a day make that big of a diff?
I don't know if this is a silly question... But I'm on a 12 week challenge, I have hired a personal trainer and have my meals prepped for me, so I want the best possible results in 12 weeks!! I stick hundred percent to my meal plan and do around 1 hour cardio 5x per week. And lift 5 days a week 2. So I spend about 1.5…
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weekends???
During the week I find it extremely easy to stick to my diet.. I have a routine that allows me to have my 6 healthy meals a day However, weekends I struggle.. we're often out and about for hours at a time and I don't have access to my healthy food.. I have my boyfriend buying pizza and burgers.. I really do throw away all…
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What does it take for a female to get a 6 pack?
So im wondering, those who have achieved this phenomenon... how did you do it??? What exactly does it take??
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Will a hill-ey 32km race benefit my training for a flat marathon?
Hi there! I know I've been posting a lot... sorry! I feel like I'm on better track with my training... I'm 4 weeks out from my marathon and doing between 70km and 80km per week (for the next 2 weeks until I begin to taper) My question is; the marathon I'm running is relatively flat.... There's a beast 32km next weekend…
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1.5 months to my marathon: HELP
So I'm running my first marathon 24th April... my question is such; I've run 3 half's leading up to it, and I'm currently up to 28km per week... I'm increasing my "long run" by 2km per week and I'm trying to run about 80 km per week... my question is what distance should I max out at with my long run and how long before…
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marathon training: how many training runs/week
Hi runners!! So I've completed a few half's this year and am ready to move onto my next goal. A marathon on the 24th April. My question is; most plans I look at have running 5 to 6 times per week. I find if I don't do strength training my legs fall to pieces and I get riddled with little annoying injuries. I've been trying…
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marathon training whatsapp/kik group
So, as we all know, marathon training is gruelling and no task to take lightly... and I'll be the first to admit I've been only too compliant to be hitting the snooze button.. I think it'd be nice to have a running group for motivation and accountability. We share all our training runs, strength workouts, race results etc…
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Tell me about your first marathon experience
My first marathon is coming up, and as much as I'm excited, I'm nervous. I've never been genetically inclined to run. 2 years ago I started by walking 2 min, running a min... and now in 10 weeks I'm facing my first marathon. It's a beautiful thing and I'm extremely proud of myself. I'm curious to know how your first…
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waking up early as a positive start to the day
So, I am NOT a morning person. And I start work at 3pm every day and as a result I find myself often sleeping in until 9 am or 10 am. Then I feel sluggish for the rest of the day and exercising seems like a mission. When i do manage to get up early, around 6 am, I feel energised and keen to exercise... Any tips for waking…
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marathon training: discussion
So, I've been running consistently for about 5 months and have completed 3 half marathons, I'm now focusing on training for a full marathon!!! I have chosen one 24th April! I'm currently running between 4 and 5 times per week with a weekly mileage of between 50 and 60km. I plan to step it up in the next 5 weeks to around…
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Tips for rapid muscle recovery
I'm in a pickle. I'm frustrated!! I'm training for marathon end of April and I've done a few half marathons this year already, I've been an exercising individual my whole life, but I'm frustrated!! I feel like I'd love to be doing a lot more than my body is agreeing too. My recovery time feels soooooo slow. I feel like I'm…
