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Can you gain LBM without exercise
I know you can lose muscle, bone density etc through calorie deficit - I’d like to know if you can gain those things purely from a calorie surplus? I’m planning to gain about 7lbs and would like to replace some of the lean weight but I’m not planning to exercise, is this possible?
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1 week into maintenance & I’m starving
I didn’t have any appetite when I was losing weight, 8 days into maintenance & I’m hungry all the time - is this likely to even out? For the week I’ve averaged 2038 cals per day and put on 0.2lbs - I assume that’s water weight. I’ve tried loading my plate with veg and getting enough fat etc but it’s not helping and I don’t…
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Considering increasing exercise over winter - what should I focus on?
I’m pretty much at maintenance level now, I don’t exercise at all but I’m a gardener so physically active most is year - im considering adding more intentional exercise for winter months but not sure what to do. I don’t want to be out in the cold and I don’t want to burn a lot of calories, I don’t really want to spend a…
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Is sugar really that bad?
I’ve checked NHS website and apparently sugar is bad because A too much causes weight gain and B it rots your teeth If they really are the only negatives can I assume within a balanced diet with good oral hygiene there is no need to worry? In context, my daughter is nearly 5 and loves chocolate cereal, she also loves veg,…
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Has bmi range changed?
I always thought a healthy bmi ranged from 20-25 but now lots of websites (nhs included) seem to be saying 18.5-25 is ok. Can I check other peoples understanding of this? I’m currently 20.8 and thought I would have to maintain at 20 but if this is the case maybe I can go lower and still be a healthy weight?
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Libra?
I’m looking for a better way of tracking my weight to see trends in fluctuations etc - I’ve heard people mention libra but all I can find on App Store is runtastic libra which has poor reviews - is this the right one? I’ve got premium, is there somewhere else I can export the info to (on an iPhone)? I’m only logging…
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Micros first
I’ve lost a fair bit of weight...mainly living off tea and biscuits but it’s not left me feeling that healthy (surprising huh?) Anyway, I’m quite close to maintenance and my new plan is to focus on eating as much real healthy food as possible (yes I know biscuits are not imaginary, yes I know I should have started this…
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Anyone use weight lost in past to predict calorie requirements going forward?
I’m set to lightly active and don’t log any exercise. I don’t do any purposeful exercise but do garden for 3 hours everyday (weeding, pruning, raking etc) Anyway I’m set to lose 0.5lbs a week but have lost 4lbs in last 2 weeks. I tried setting to sedentary and eating back some of exercise calories but don’t trust the…
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Bloated or less fat?
I’ve lost about 10lbs in the last month, (not been dieting just changed jobs to gardening) I feel like I’m bloated all the time but am starting to wonder if it’s just being able to feel my insides more due to less fat covering them?! I’m 5’10 150lbs female 34 yrs old. Do other people with less fat feel like their stomach…
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Nutritionally dense, low bulk foods
Hey, I’m starting from scratch with my way of eating. I don’t eat much but want to make sure I get enough protein, fibre, vitamins and minerals. What are your go to foods when you want to achieve this?
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Pls help me understand need for protein?
I have never eaten a lot of protein (have fish or quorn a few times a week but no meat, don’t like nuts seeds pulses etc) the last couple of weeks I’ve averaged 34grams a day (I weigh 154lbs at 5’10) Anyway that’s the way I’ve always eaten and have never experienced any ill effects, I feel quite strong and energetic and…
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Stopping smoking whilst maintaining
Anyone else been through this? My last cigarette is before bed tonight then from tomorrow I'm hoping not to gain more than a couple of pounds in the first month. Wish me luck!!
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Giraffe Scandi salmon
Can't find nutri info, any ideas please?
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De-load
I've hit a bit off a wall weight training (I've only been going 3 months so not sure how much of that is long term deficit related) I'm wondering if deloading weight for a week or two will help? Or am I better going straight into 200 cal surplus?
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I wish I could move my fat around!
*rant alert* I'm not happy with maintenance anymore, I'm 5'10 and 140lbs so a healthy weight but it's all in the wrong place! I like the idea of recomp and have been strength training a few months now but I feel like I will never put on enough muscle to make up for the fat I need to lose so I need to diet again. Parts of…
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Leg press ave. WTAF!
Feeling a bit grumpy, just read (in several places) the 'average' woman should be able to leg press double her body weight! I didn't think I was that weak, I weight 65kg and have only just worked up to 80kg for 4 reps!! Please tell me I'm not the only one??
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Clean eatings dirty secrets
On bbc I player - worth a watch :)
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Final answer on protein requirements?!
I've read so many different things about protein requirements and am constantly pushing myself to eat more than I normally would. I'm female, 5'10 143lbs and about 19.5% bf (only known according to scales) I average 85g of protein a day, is this enough to preserve muscle mass when lifting 2 or 3 times a week? I would like…
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Just started maintenance and gained straight away
Hey, I'm 2lbs up over the w/end which I'm fairly sure is water weight as I've eaten a lot more than normal (without 'going') and I've been to the gym both days so I'm a bit sore. On maintenance at what point do you act in gains, normally my water weight goes after a few days but if it doesn't do I need to look at fewer…
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Surprisingly nutritious treats
I've never paid much attention to my evening hot chocolate - just pleased it's low cal and tasty. I actually looked at the nutritional info last night and realised its over 3g protein per serv (not a lot I know but I need all the extra I can get and was surprised it had any!) Has anyone else been surprised by treats being…
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Changing starting weight on app
I've been lifting a couple of months with the plan to start strong lifts - I've just downloaded the app and it's given me starting weights of 10kgs I can't see a way to change this, any ideas? Also my gym has no rack, I'm planning to find a new one that does but have just read in faq post about hack squats - do ppl find…
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Body dismorphia - no judging please
Has anyone been successfully treated for this, if so what does it involve? How bad does it need to be before you get help, is it a thing in its own right or does it only need addressing if you have an eating disorder? Thanks
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Recovering from deadlifts
Been doing 3 sets of everything for 2 months, yesterday I did 5 - I was exhausted and starving afterwards and i still am today, also very achey. Is there an easy way to get over this or do I just have to put up with it? Is 5 sets of deadlifts too much?
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Deep squats
Just discovered starting strength website and feeling a bit guilty for probably not squatting deep enough - made me wonder what else doing wrong. Will definitely be buying the book! What have others thought of it? Anyone else still feeling very much 'in the deep end' of strength training??
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1st week of maintenance (stomach still 'in progress')
40lbs down on 23 weeks, have been convinced by the sensible people of mfp now is the time for maintenance :) Planning to start strong lifts now and get really fit :#
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Looking for recomp/weight lifting friends
Hey I'm female 5'10 and 145, I've been on deficit for 23 weeks and lost 40lbs - I'm looking to work on 'what's underneath' now. I've been strength training a couple of months but need friends to help me along what I assume will be a very long journey!
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Can you learn to love food?
Are people either just into food or not? If you're not a fan can you teach yourself to enjoy food? I don't enjoy shopping for food, cooking or eating it - any tips for developing healthy habits? I'm not a fussy eater, I try most things I'm just not really interested in food..,anyone else like that?
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Women don't bulk easily - myth?!
I've only been strength training 7 weeks and didn't expect any real results. I've noticed recently my back and shoulders are looking a lot bigger, my bf% has gone down a far bit in that time but I can't help thinking I've gained in those areas and it's putting me off a bit. Any thoughts or insight greatly appreciated.
