-
Anyone have a good no bake cheescake recipe?
All the high protein recipes I have seen are baked cheesecakes, and I personally prefer the non-baked kind. I'm just wondering if anyone has tried making a non-bake version that is low cal, high protein?? If not, I'm going to have a play around with a couple of recipes over the weekend and see what I can come up with...
-
Routine advice please
On reflection I must confess I have not been as consistent in the gym as I'd like. For a bit of context, my wife and I work over 110 hrs per week between us, and we have two small school-aged kids, a house to keep etc. There are many excuses/reasons for why I have not progressed as much as I'd hoped - as every person on…
-
Why do people plateau?
I thought this was an interesting article/study on the causes of weight loss plateaus. In summary, they look at lack of dietary adherence vs other factors such as metabolic adaptation and reduction in Energy Expenditure (eg NEAT) as causes for plateaus. The cliffs: it seems that a lack of adherence (either intentional or…
-
Awesome response to Dr OZ scandal
Poignant and funny episode of Last Week Tonight with John Oliver, where he goes to town on Dr Oz and the lack of regulation of dietary supplements. https://www.youtube.com/watch?v=WA0wKeokWUU
-
When to transition to split routine?
Hey all, I'm just wondering when you all decided to transition from a full body to split routine. I've been doing a full body routine (ICF 5x5) consistently for 6 months now (with patchy training for a while before that). My lifts have progressed pretty well (I'm naturally pretty weak), and I'm sitting around the…
-
Cool Fruit & Vegetable Infographic
Some great information here, I never thought about breaking down fruit & veg by colour (except greens). Image courtesy of Dr John Berardi and Ryan Andrews of Precision Nutrition: http://www.precisionnutrition.com/color-chart…
-
Weight loss is not the only measure of success
I'll be honest, it feels a bit wrong to be posting in this section. I still have so much I want to achieve and am certainly not happy with the way I look yet, but... It is important that we remember weight loss (or fat loss as it should be) is not the only way to measure your progress. Little milestones that bring you…
-
Balancing intake and macros - endurance & strength training
OK here is an area I have fallen into, and have to admit not having a great handle on how best to balance things at the moment. I'll give a bit of detail below - but to save you reading on unnecessarily here's the synopsis: Balancing road bike riding with weight training, figuring out total cal intake (is meal timing more…
-
Bread with pretty decent macros
Not something I was even looking for, but I came across this loaf as part of Brumby's new 'Get Active' range. The Swiss Soy & Linseed bread with a decent amount of protein and fibre, tastes good too, just like a regular multigrain bread. Here is the nutritional info for anyone interested (for two sandwich slices (68g)):…
-
Ray's fat banishment
OK, so I seem to have been in a deficit for most of the last 18 months so this whole cutting thing isn't exactly something different for me, but I'm going to have a bit of a push over the next 8-12 weeks after a couple of weeks of holiday... umm... maintenance :tongue: . My food goal will be to hover around 1700 net cals…
-
Why do we lean out? - help needed please.
I'm wondering if anyone has a resource (of any scientific merit) covering why we should lower our body fat levels before going on any sort of bulking / mass building cycle. I understand that insulin sensitivity is different at higher and lower body fat levels, and that it is generally accepted that from a lean state…
-
Share your omelette!
So I realised there are a lt of us out there who regularly eat omelettes (either whole egg or white). I thought it could be a good idea for us all to share our favourite fillings or secret tips for deliciousness. You don't have to give us your whole recipe and making instructions - just your fav fillings, and a pic if…
-
Cardio & Fat Loss, what is optimal?
I was explaining the concepts of caloric deficit, TDEE etc etc to a friend today, which started a discussion. It got to the point where I was scratching my chin and not sure exactly what advice to give, so I thought I'd ask you guys. So here's the scenario: The Goal: Lose bodyfat and maintain LBM (no big surprise there), a…
-
Who's in for a post holiday cut?
I really need to get my bf% down, still sitting at *shudder* 20% and need to be a little more strict with myself to kick through my plateau. Anyone interested in joining me staring in January?
-
SMART goal setting
I have seen a lot of posts lately (ok I always see them) that read 'can I lose xx pounds by xx date', so I thought it may be useful for a quick reminder on effective goal setting. I refer back to my professional life here, and when I'm talking to managers and staff about goal setting, it always pays to refer to the…
-
Some Perspective
I was having one of those down days recently, annoyed that I am constantly eating at a deficit, and have still never been 'lucky' enough to possess a body I have been happy with. So I decided to take stock of my 2012 and thought I'd share. Some of these results are positively miniscule when compared to many people here in…
-
Beginner training routine
OK guys, I've been training for a few months now, and on my current program for about three months of that. It is a four day split but I'm thinking of reducing this to a three day full body routine (it also helps with the time constraints I have due to work atm) So I'm looking to use the beginners program that has been…
-
How to stop drinking and still be 'one of the guys'!
All you have to do is stop at the gym on a Saturday night before going out. The smartest part of my plan is to do a really heavy leg workout! I'm talking squats, deads - the works! If you push hard enough you will probably get a little light headed - no need for alcohol there. Check! You'll feel warm and have a slightly…
-
Help with lifting routine please!
OK, as much as I'm loathed to admit it, I fear I becoming yet another ADD lifter. I am questioning the program I'm on, not sure if I should shorten my lifting times to get in a bit of cardio each session etc etc. I probably just need someone to give me a slap :tongue: My main goals at the moment are muscle sparing and fat…
-
Will fasting make me live longer?
Maybe not, but some interesting insights into the potential benefits of fasting can be found here. No medical jargon here, an easy read. I don't post this to push IF, though I do think it has its benefits for many people. Just putting it out there for discussion.…
-
Recipes
I'm keen to hear of any RFL friendly recipes, particularly breakfast. Are we confined to eggwhite omletes and protein shakes??
-
My cereal is better than yours!
OK, not wanting to start a riot here, but I am curious about the nutritional values of people's cereals. I definitely like my cereal to start the day - old habits... it is one of my good sources of fibre for the day too. Lately I have been trying to make myself 'like' oats because they are so good for me, then I decided to…
-
RFL & PSMF Group
I know there are a number of people out there who have followed these programs or are thinking about doing them, so I thought it would be a good idea to set up a group dedicated to this topic :happy: Please join if you are interested. http://www.myfitnesspal.com/forums/show/4899-rfl-psmf
-
6' Guys - at what weight were you 'lean'?
OK, feel free to tell me if this is a stupid post, but here goes anyway. I originally set my 'goal' at 80kg's, largely as an arbitrary number in that I had never been that weight and figured with my frame size that I couldn't get much below that weight. Wrong! I am now sitting just above 80 kg's (177 lbs) and have a bit of…
-
What 'compliment' did you not want to hear?
My 'compliment' came from my lovely wife who, in an attempt to be supportive of my fat loss, said: 'Wow, I can really tell you're losing weight, even you arms are skinnier!' Note to all women, if your male SO is losing weight, they are happy for you to comment on their shrinking gut... maybe even on on their moob…
-
Paleo is working!! (with pics!)
I'm getting in touch with my primal self again, eating as they would have thousands of years ago! I'll be the first to admit that I haven't lost a lot of weight through this new lifestyle, but I'm not so concerned given the other benefits... Firstly, I can't describe the abundance of energy I have now, I am practically…
-
Sweet Potato Pancakes/Waffles
I just stumbled on this recipe on bb.com, thought it looked good! I haven't made them yet but let us know how they are if you do try them. Ingredients 150 grams Sweet Potato, mashed 1 scoop Whey Protein (I like to use either vanilla, chocolate or cookies n' cream) 3 Egg Whites 1/2 tsp Baking Soda 1/2 tsp Nutmeg 1 tbsp…
-
Facebook-like spam
I seem to be noticing a lot of people are posting notes on their news feeds and on other people's walls with chain-letter style messages. They are often things such as, 'I'm posting this on your wall to let you know you are special... post this on all other people's profiles who you think are special', or 'Please reply to…
-
Buying protein powder in Adelaide
Not sure how many people buy it, but for those who do - where do you get it from? I have ordered some stuff from bb.com but the shipping costs for large items like 2-4 lbs of powder is pretty steep. What brand do you buy and where do you get it from. I've heard a lot of good things about ON Whey, so if anyone buys that…
-
6 years older, yet 10 years younger!
I just wanted to post the results of my bio-age test this week. Whilst taking this not-so subtle opportunity to brag about how happy I am with the results, I also want to take the opportunity to remind people that fitness, quality and length of life are MUCH more meaningful goals than the number staring back at me from my…
