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Important Posts to Read
In an attempt to keep the threads from being over-run with stickies and for ease of use, please find below a list of the posts that you should read as well as other informational posts that should be useful to have to hand: Basic information regarding diet The Basics…
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Protein Sources
There are many threads started by people that are asking how to get more protein in their diet. Below is a list of good sources, ranked by the amount of calories per gram of protein, and split between meat, vegetarian friendly and vegan friendly. The stats are for generic sources and are uncooked/unprepared. This is not…
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Setting Your Calorie and Macro Targets
SETTING CALORIE TARGETS: There are two basic ways to do this: by using the targets provided by MFP after inputting your information or by calculating your TDEE (Total Daily Energy Expenditure) and taking a cut off your TDEE, assuming weight loss is the goal. See…
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Protein Powder Recipes
I thought it would be useful to start a thread for peeps to add their favorite protein powder recipes - fluff, ice cream, cheesecake, pancakes, shakes...all that good stuff. So, feel free to add any of your favorites to this thread.
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One Year of Barbells and Ice-Cream: My Story…So Far (pics)
So, this is incredibly nerve wracking for me…no, I am not always a confident bish! This is the first time I am posting ‘before’ pics as I could not find any until recently…partly because I did not allow my picture to be taken very often as I hated seeing how big I got, and partly because I did not look very hard for the…
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Barbell Routines - when you only have dumbbells
There are a lot of questions on here about being able to use dumbbells for the common barbell compound lifting routines so I thought I would make a quick post to give ideas on how to adapt these if you do not have access to barbells. Also, these suggestions can also be used, for example, when you do not have access to a…
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Fitting It In (giggity)
The purpose of this post is to try to lay out an example of how you can get a balanced diet full of micronutrients, hit your calorie and macro targets and still fit in a treat. In other words…IIFYM (see here for an explanation of IIFYM: http://www.myfitnesspal.com/topics/show/817188-iifym ). It also will hopefully dispel a…
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Body Fat Estimation Methods
Your body fat percentage is a better indication of being in a healthy weight range than the BMI which was really intended for populations and not individuals and does not take into account someone’s muscularity. So, how do you estimate your body fat percentage? In short, all methods, short of an autopsy, have inaccuracies.…
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The Basics - Don't Complicate It
Our basic premise is that losing weight should not be that complicated. There is so much micromanaging that we see that misses the big picture of weight loss, which is the fundamental concept of the energy balance: if calories in are less than calories out, you will be in an energy deficit and will lose weight. Conversely,…
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Intake question
Posting for thekyleo so we have a separate thread: 1) What's your current intake of calories, on average? This is TOTAL CALORIES EATEN so this would include anything you eat for exercise calories. In other words, how much are you eating? 2) What's your current average intake of protein, carbs, and fats, in grams? 3) Do you…
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Detoxes and Cleanses
There are multiple posts on a daily basis about people wanting to do detoxes and cleanses. Some are merely cutting out say sugar, meat and dairy for a few days to ‘kickstart’ their diet and 'boost' their metabolism and some are much more extreme such as the Master Cleanse/Lemonade Diet. There is no real definition as to…
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Strength Training - The Basics
So, I thought I would do a thread on the basics of strength training. It is not intended to be comprehensive, nor is it intended to imply that one form of exercise is better than another. It is purely intended to help those get familiar with the basic concepts and terminology of strength training. What is strength…
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Oh Noes! I am eating below my BMR
If you have a reasonable caloric deficit (based on your actual results), and are even vaguely active then, when averaging it out, no you are not. And even if you were, there is no evidence to support that it is an issue in any event. Having a large deficit can well be an issue, depending on the context, and having a very…
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Visiting SideSteel: Oh my god..look at that...Boom...BOOM!
As you may be aware if you have seen SideSteel’s thread, we decided to each make a post about my recent visit to see him and his family, both because we thought it may be fun for the readers, but also because we wanted to document all the fun we had for lulz reading later. After much discussion for a long time about me…
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Article on IIFYM - great read
Really good article explaining IIFYM - it's short but addresses the main concepts. http://www.muscleandfitness.com/nutrition/lose-fat/everything-you-need-know-about-iifym? "It’s late in the afternoon and time for your fourth meal of the day: Six ounces of grilled chicken, one cup of rice, and a mix of green veggies. Sound…
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2014 Goals - Third Quarter and beyond
New thread for Q3 goals - continuation of the Q1 one that can be found here: http://www.myfitnesspal.com/topics/show/1160659-2014-goals-first-quarter-and-beyond and the Q2 one here: http://www.myfitnesspal.com/topics/show/1240874-2014-goals-second-quarter-and-beyond?page=1#posts-20757768 I am going to post mine when I get…
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2014 Goals - Second Quarter and beyond
New thread for Q2 goals - continuation of the Q1 one that can be found here: http://www.myfitnesspal.com/topics/show/1160659-2014-goals-first-quarter-and-beyond
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How To Post Pictures
As we need to have pictures posted for the body fat % estimation thread and thought it would be helpful anyway, below is a quick 'tutorial' on how to do it: - First you need to use an image hosting site to upload pictures to and then you can post pictures in threads on the forums. To do this, go to an image hosting site…
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Myths and Facts About Hydration Requirements
Obviously, water is not a myth, but there are two main myths or misconceptions that abound: 1) you need at least eight glasses of water a day, and 2) only water hydrates you. 1) You need at least eight glasses of water a day Proper hydration is required to flush toxins from vital organs, carry nutrients to your cells and a…
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Please bump your threads...
...if you are waiting for a response from us. We are a bit behind with threads as both of us are crazy busy IRL. Please bear with us but bump your posts to the top so we can more easily find them when we get time to go through them. Hopefully we can get through them over the weekend. Thanks!
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2014 Goals - First Quarter and beyond
Just thought I would start a thread for anyone wanting to put their 2014 fitness and nutrition goals down in writing. This is NOT a New Year's resolution thread, as I am not a fan of them, but setting goals, both long and short term ones can help us keep our eye on the ball. Splitting into near term goals (by quarter) and…
