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rebuilding a broken metabolism
I assume that the principles of healthy weight loss (well rounded diet, sufficient calories/macros, appropriate exercise, plenty of sleep) also apply to someone with a broken metabolism that is trying to get healthy? Obviously things like calories and exercise are scaled to fit the situation, but the principle still holds?…
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exercise calories explained
I typed this up for another thread, but because if all the questions about exercise calories, I thought I'd post it separately. *disclaimer* Everything I'm about to say assumes no special dietary or health "conditions" */disclaimer* Healthy weight loss comes from maintaining a healthy calorie deficit. A deficit that is too…
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how much protein can your body absorb?
How much protein can your body absorb from a single meal/shake? FWIW... I workout 5 days a week. Routine is almost exclusively cardio. I'm 35, am 5' 8" and weigh about 168lbs.
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new bike
tl;dr: Waltworks steel 29er trailbike - it's awesome. raw frame: back from powder: built up: stays and SS drivetrain: last time it'll ever be this clean: post ride: For those of you who care about the details... frame: Waltworks 29er - true temper steel - 68.5° HA - 60cm TT - 12" BB height - sliding dropouts for…
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nutrient timing and muscle loss
I know that nutrient timing is often overstated in terms of muscle gain, but what about in terms of muscle loss? Specifically, do fasted workouts increase the chances for muscle loss? And does the conversation change when talking about strength training vs cardio, and high intensity cardio vs low intensity cardio?
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de-stinking sweaty sneakers
Anyone have any tips on how to get some of the stink out of smelly sneakers? Both my running shoes and my basketball sneakers smell so bad I can't have them in my house, never mind my office. I've tried baby powder and baking soda, no luck. I've tried putting them outside overnight during the winter (heard somewhere that…
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Garmin HRM users
For those of you with multisport HRMs, does anyone know if the calorie "counting" algorithm changes based on the mode you are in (swim vs bike vs run)? Or is that simply so you can have different training pages setup for the different disciplines?
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5/3/1 - if/when to test actual 1RM
I'm following Wendler's 5/3/1 protocol with a slight variation on BBB. My typical routine looks like this: Monday: deads (5/3/1), squats (5x10 @ 65%) Tuesday: bench (5/3/1), ohp (5x10 @ 65%) Thursday: ohp (5/3/1), bench (5x10 @ 65%) Friday: squats (5/3/1), deads (5x10 @ 65%) Per the program, I increase my 1RM for squats…
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29er wheelsets
I'm building up a HT 29er trailbike this spring and the wheelset is the only major part I'm undecided about. So, I'm looking for recommendations. But not just based on what you've read or what you've heard... I want recommendations based on extensive first hand experience. So, what have you ridden? Like it, or no? I weigh…
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training strengths vs training weaknesses
I'm sure this is one of those topics where there is no 1 right answer, but I'm curious what people think, and what they do themselves. Consider a fairly average weekend triathlete... sufficient in all 3 disciplines (not great at anything, but not horrible either), but who has 1 discipline where they are a bit stronger.…
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dropping assistance lifts
Anyone see any issues with dropping traditional assistance lifts completely? I consider myself an intermediate lifter (for whatever that's worth) and I'm tweaking my routine a bit to regain some focus. I've been doing 5.3.1 for the last 2 winters (I don't lift much during the summer race season) and will continue to use it…
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widest tire on talas 29
I'm working on a new build and I'm debating about running wider tires during the winter... not a full on fat bike, obviously, but fat-ish. Anyone know the widest tire that will fit through a 32 talas? Is it as simple as measuring the width/distance between the lowers?
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Welcome to MFP. Don’t worry, there’s cliff notes.
Cliff notes: About Calculating Calories: If you use MFP to calculate your daily calorie goal, you should be logging exercise and eating back those cals. MPF calculates based on BMR/NEAT and additional cals burned through exercise are not accounted for in its calculations. If you use a TDEE calculator for your daily calorie…
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The basics, need a reminder
You guys have always been great at helping me see the forest when I'm too focused on the trees. I think I might be doing it again. In an attempt to be perfect, I fear I'm missing some key perspective. So I just need a reminder. The key points to focus on are: Appropriate calorie intake Gym/workout performance Reasonable…
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what is a plateau, and does it really exist?
I'm not sure I buy into the whole notion of plateaus. I generally think they happen for 1 of 2 reasons: 1) people get lazy, either with their diet or with their exercise. Eating gets sloppy, workouts get soft. 2) people don't change their diet/workouts as their ability/weight/goals change. If you're eating and working out…
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Correlation between strength and size
There is a theoretical limit on how strong you can get without adding mass... ie a given amount of muscle can only get so strong, and at some point you have to add mass to continue increasing strength. How much of a concern is this for the average MFPer? Is this a valid limitation, especially given longer cuts many of us…
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bulk/cut vs recomp
Clif notes: Let's oversimplify the conversation and remove most of the variables... assuming appropriate diets, adherence, consistency, and workout intensity, does a bulk/cut cycle yield greater results than a recomp over a set period of time? i.e. Does bulking for 3 months then cutting for 2 give better results than a 5…
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muscle loss and calorie deficits
I'm hoping for an MFP first here - to talk about a topic WITH context, and with some perspective on the bigger picture. We've all seen threads about how big calorie deficits leading to muscle loss (or more accurately losses in LBM). We've also read posts about how lifting heavy helps retain muscle. We've also seen posts…
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The Monday Report
Good years are built on good months, good months are built on good weeks. Without small incremental successes there can be no long term success. So, how did you do last week? Time to check-in. For me: 6 good eating days, 1 disaster of a day 3 lifting sessions, 4 cardio workouts 2 rest days Average daily cals (gross): 2406…
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The Monday Report
I figured Success Stories was an appropriate place for this. Why? Because without smaller, incremental success you'll never reach your bigger picture success. Good years are built on good months, and good months are built on good weeks. So, how did you do last week? Me? My averages for last week were: total cals per day:…
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27.5 vs 29
Well, it looks like I've got my Niner sold, which means I'm officially in the market for a new frame. I've got a Yeti ASR 5 that I love for my trail bike (5" front and rear, 26" wheels), and I'm looking for a hard tail that will compliment it. I'm fairly set a custom steel Waltworks, interchangeable dropouts for both…
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Moving north of the vag
This is an excerpt from Jim Wendler's 5/3/1 manual. It's simple. It's to the point. It's effective. It applies to basically everyone. It's awesome. Moving North of Vag I can’t take credit for this name. I wish I could, but both the idea and the name come from my good friend Jim Messer. Jim and I have been friends since…
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To those of you who REALLY understand TDEE vs NEAT
I understand them, but am kinda thinking out loud here and just want to make sure I'm not missing anything. I'm not comfortable with TDEE - 15%, and I'm tired of logging exercise and constantly having to balance out cals. I also hate the whole exercise more to eat more mentality - I want to eat to control my weight and…
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racers - do you track/manage sodium and sugar?
If so, how does it vary day-to-day vs the week/days leading up to a race?
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hey racers - mindset of training vs racing
I've had a subpar race season this year. Last season I went into most races trying to put in a good effort and finish with a "respectable" time (whatever that is). It worked, I had fun, and it was a good year. This year was the first time I put firm time goals on some of my races. A couple of them I hit, a few of them I…
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keeping sweat out of my eyes
I have a problem with sweat getting in my eyes when riding at high speeds (over 35ish mph), but it's not a problem at slower speeds. Anyone have any suggestions? Sweatbands are out because of the way they fit with my helmet... was thinking about tring one of those under armor type skull caps. Thoughts? Suggestions? .
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Anyone riding a ti frame?
Yep, I'm bored and looking for a little more action in this forum. I've been looking at Ti for my next frame - ride benefits of steel with the weight benefits of alu... sounds pretty great. Lifetime warranty backed by Kona, Lynskey build quality... sounds pretty great. $2000 for just the frame, not so great. But still...
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TGIF
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aero wheels - HED, Zipp, Mavic, Enve, Mad Fiber, other?
What would you go with and, more importantly, why? Cost is a factor, but not the single most determining factor. 70.3 is my preferred distance. I weight about 165lbs. I'm probably looking at something like a 60mm front with an 80mm rear. I've currently got Fulcrum Racing 5s (light and stiff) and HED Jet 5s (light, aero,…
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Anyone riding a SS HT 29er?
I'm looking to sell my 29er race bike and replace it with a slacker geo SS rig. Anyone riding anything like that? Whatcha got? How do you like it? Just trying to get some more action/traffic in this forum... I'm currently looking at: - niner ros 9 - ventana el comandante - transition transam 29 - canfield nimble 9 (leading…
