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Protein intake
How much protein does a person need? im confused some say 0.8-1g per pound of weight some say 0.8-1g per kilogram of weight...which is which?
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weight and size differ?
is it possible to weigh less but look and wear bigger size clothes?
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building a bigger butt
I'm currently eating at a somewhat deficit and exercising but now i want build a bigger butt...will eating at a surplus not make my whole body bulk up or become bigger? i know u can spot reduce/bulk so where does that leave bulking up just the butt?
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how to add more fat?
I started low carb-ing on 1at October, I've lost 7lbs so far maybe water weight. How can i add more fat in my diet and not go over my Calories set at 1650? i'm not exercising no time goal weight in 15lbs, what food would one suggest and if anyone has an eating plan for <25g carbs please share :)
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MFP macro clarification
if someone can help me how to calculate "net carbs" I know its total carbs less fiber. on MFP theres a tab for "Carbs" then "Fiber" to calculate net carbs do i deduct the fiber or its already net carbs under "Carbs" tab?
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when is the best time to eat carbs?
hi, just want to find out when is the best time to eat carbs? morning, midday or afternoon? I exercise mid morning and will continue before going to work when I go back. when is the best time?
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Changing eating plan Help!
I was on a Dukan diet for the past 3weeks and have almost reached my goal with 10lbs left. I do heavy lifts 3X weekly and some cardio but found i dont have much energy to sustain my heavy lifts and energy. What are the effects of switching from a very restrictive diet to a normal healthy diet but within calorie goals?…
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How to increase calories eating lean??
I'm struggling to reach my calories! I'm eating very lean high protein and low fat foods. Eating much fat makes me ill literally so I cut down on fat and eat veggies and protein. But I'm struggling to eat all my calories since um lifting 3X week en 2xcardio. How can I increase my calories? I'm trying to lose 22lbs but…
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fat and carbs on dukan
hi all, I started attack yesterday and logged in my food. i see that fat is higher on the protein food, eggs and chicken livers and fish as well. how much should one eat a day and how many grams carbs a day? Am i eating incorrect food?
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Strength training for weight loss but not for thighs!
I have 22lbs to lose and would like to know a program i can follow to lose weight and keep muscle mass? I did stronglifts and it worked but my thighs go bigger and my pants became tighter but loose around the waist... I want to loose inches off my thighs and waist and i know that i can spot reduce but heavy squats make me…
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Strength Training for weight loss
I have 22lbs to lose and would like to know a program i can follow to lose weight and keep muscle mass? I did stronglifts and it worked but my thighs go bigger and my pants became tighter but loose around the waist... I want to loose inches off my thighs and waist and i know that i can spot reduce but heavy squats make me…
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How much to eat?
my primary goal is to lose weight and I am currently on a low carb and eating around no more than 50gcarbs a day, i tend to not lose weight on higher carbs. I'm 5'2, 144lbs and would like to get to 124lbs. TDEE - 1723 if sedentary; 1974 light exercise BMR - 1436 I just started exercising and weight lifting. How many…
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Smirnoff caramel vodka
does nyone know how many calories/carbs does caramel vodka have? I'm going to a friends party so i dont wanna drink ciders and i dont like red wine unless it sweet so wanna bring my own bottle of lower calorie alcohol
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At goal weight need to firm up butt...Tips?
I have reached my goal weight but my core, thighs and butt need lots of work...suggestions? http://i1358.photobucket.com/albums/q776/thuli3/57kg_zpsfa11ee21.jpg
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low calories depression
Im going through a very rough patch in my life and cant swallow down not more than coffee a day or if forced by my sister to have a cracker and eggs.....how do u eat more when depressed? i dont wanna lose my muscle mass after such hard work :(
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Depression...low calories
Im going through a very rough patch in my life and cant swallow down not more than coffee a day or if forced by my sister to have a cracker and eggs.....how do u eat more when depressed? i dont wanna lose my muscle mass after such hard work :(
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Fiber helps with tummy fat?
I found a reading on google stating that fiber helps banish belly fat! is that possible? i have a "bloated look" my tummy is round firm-ish fat and not flabby...... how can i banish the look but i am regular in loo aswel :blushing:
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Gaining size with heavy lifting!! HELP!!
I've been doing heavy training for a while and yes i've toned up and firmed up big time but problem is i'm gaining weight AND size!! my thighs are becoming more big... I'm logging eating under 1500 low carb, high protein with only weekends as higher calorie days and do HIIT. What shud i do?? I'm a size bigger pants are…
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New on Dukan
Hello all, I have just started Dukan attack and I'm finding it hard to eat twice as much protein coz I'd be full from the portion size i have and i also read that only 1whole egg a day and unlimited egg whites allowed....I feel its such a waste of nutritious egg yolks Lol I also am using low fat or fat free cottage cheese,…
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Calories or net calories??
Example: So if i eat 1500calories derived from TDEE-20% but i exercise and burn 300calories, the net calories are 1200 meaning I've cut more than 20% from TDEE..... Which one counts? net calories or total calories eaten? Should i eat back the exercise calories to get back to the 20%? I exercise 5days with 3Xstronglifts…
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Alternative to squats
I'm doing stronglifts 5X5 and i think i'm hurting myself with squats, i was squatting 50kgs and i dnt think my form is gud then....what else can i do to workout my glutes/bum area besides squats whike i let my hip joint rest to recover? I will do less heavy squats to learn proper form in mean time
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Correct HIIT?
I'm incorporating HIIT to my Stronglifts workouts and not sure if its corrrect this way: Warm up - 5mins Power Walk 10%incline - 2mins Run Incline 10% - 40seconds Walk 0resistance - 2mins Power Walk incline 12% - 3mins Run Incline 12% - 30seconds Walk 0 incline - 3mins I do this repetitively changing inclines for higher…
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carbs and sugar from fruits
Hi, I dnt really have an appetite today so I ate fruits today breakfast and for lunch: 1cup watermelon, 1 apple, 1 plum and a mango with yoghurt but my goal carbs are way over already.... Is this bad or should i not worry about those carbs and sugar coz they come from natural fruits unprocessed? What do i count or look at?…
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Can this be overtraining?
I'm a 5'2, 63kgs (140lbs) lady and want to lose body fat and weight. Would it be a bad thing if i did strength training in the morning then cardio in afternoon? e.g. spinning or elleptical I want to lean out my body lose fat without losing more muscle mass, will the extra afternoon cardio do any bad?
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cardio benefits?
I use cardio for warming up and down before strength training but what else does it do for body composition? Is it to create a calorie deficit or burning fat? I already eat at a deficit below my TDEE and lift heavy so how wil it help for weight loss besides health reasons?
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Alcohol!!
we have a year end function and i have been abstaining from alcohol for over 8months! having a free day and enjoying this saturday what kind of alcoholic drinks have lower calories? or vodka and still get sloshed?
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Strength training....high reps low weights??
I had a discussion with a personal trainer, she reckons to tone my body and not build muscle is to do high reps 10-15 and not aim for the 1-5 heavy reps because i will build muscle. How true is this? i dont wanna build muscle but i did stronglifts and my thighs were actually getting bigger with more definition pity i got…
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Cheat meals/Refeeds
I'd like to find out if anyone has a cheat day or cheat meal either weekly or monthly? what do you eat as a cheat? Ive been on a strict low carb (40g max) diet for just 2 weeks eating alot of protein and lost 5.2kg (11lbs) and down 3%BF to 23.5% and weight from 65.6kg to 60.4kilos. Scale hasnt moved in 3days but i focus…
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re-feeds/cheat day or meal
Hi, I'd like to find out if anyone has a cheat day or cheat meal either weekly or monthly? what do you eat as a cheat? Ive been on a strict low carb (30g max) diet for just 2 weeks eating alot of protein and lost 5.2kg (11lbs) and down 3%BF. Scale hasnt moved in 3days but i focus mainly on measurements. What would u…
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Hip Pain after/during heavy squats
Hi, I've been doing stronglifts for a while and have seen great results! lately i cant do heavy lifts to last rep as my right hip joint becomes too painful i cant even bend afterwards. I only managed to do 5X2 at max weight what could be the cause? i dont think its arthritis im still young but 2weeks ago i changed my diet…
