Friday, March 18, 2016

Has anyone noticed a shift in perception while on their weight loss journey?

So I LOVE watching reality TV and just bad TV in general (this is another issue for another day lol). I'm currently watching my 600lb life and it's one of my favorite shows. I used to always sympathize with the obese people and be like "YES! I get it! It is so hard! This doctor doesn't know what he's talking about!!" But now that I've been doing CICO for about six months and learned a TON about diet, this show just makes me so angry!! Like these people say how much they want to change and how they're ready to change their diet, but then they immediately go eat an entire large pizza or eat whatever... It's just infuriating! They are literally risking their life every time they eat a single calorie over what they are supposed to! And then it also makes me sad that someone can be so powerless to eating and the ones around them can't stop being enablers.

This was just really eye opening to me about how I was totally and completely in the /r/fatlogic mindset. I don't know if this is considered a Non-Scale Victory or not, but I wonder if anyone else has noticed this shift in their perception?

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Am I taking too much fish oil?

I take 4 pills a day, 2 with breakfast, 2 with dinner with 600 EPA and 240 DHA each pill, so like 3.4 grams overall, but I don't know if I am taking too much at once and it is not absorbing, and is a waste.

I couldn't really find any research on this

Thanks

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Resting for Tricep Tendonitis, but wanting to lose body fat for summer. Advice would be helpful!

Hey guys, I thought i'd seek out this subs help for my current dilemma.

My main goal for this summer was to get leaner and retain the muscle i've built up from the last year of weightlifting. Unfortunately i've developed tricep tendonitis so 1/4 of my weightlifting routine is currently impossible and will be unhelpful in letting my arm heal. I'm planning on not doing any pressing motions for at least 2 months. I have a couple questions related to how I should train in order for me to still achieve my goal (lose body fat/keep muscle).

*my diet is in check. I am running a calorie deficit of about 400 and keep my protein around 1.1 grams per body weight.

  1. Can I continue strength training other parts of my body?

I've started getting a lot better at Squatting, Deadlifting, and Weighted Pull-ups. I want to continue to progress on these exercises while I let my tricep heal. I also enjoy heavy weight lifting in general. Would it be impractical to continue strength training other parts of my body if I have to remove all pressing motions?

  1. Will swimming help me retain muscle while losing body fat?

I know swimming obviously doesn't provide the same resistance as weight lifting, but will it be sufficient enough to retain muscle will i'm cutting?

It's a form of cardio so obviously it will help me lose fat, but can I supplement it on days I'm not in the gym?

. . .

Thanks for any help and insight on how I should train and cut while dealing with an injury!

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Formcheck - Squat and conventional/romanian deadlift

I've been increasing the weight each time for the past while and would like to know your thoughts on my form now things are getting heavy (for me at least) on the squat and DL.

Stats: 175cm/5'9" and 67kg/~148lbs

And for the videos:

Deadlift 6 reps @ 95kg/209lbs
I think I may be overextending at the top, no?

(Warmup) Squat 6 reps @ 60kg/132lbs

Squat 5 reps @ 77.5kg/171lbs
Definitely struggling a bit here - tendency to come forward

Romanian Deadlift 13 reps @ 52.5kg/116lbs
Should I attempt to hinge more at the knees?

I apologize for some of the horrible music lol.

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Hit onederland today!

In 2014 I made a big push to start losing weight not only because I was newly single, but also because my cholesterol and BP were borderline high and my BMI was bordering on the high side of overweight and headed towards obese. I was just about to hit 200lbs when I wrecked my motorcycle destroying my ankle, after surgery, cast, crutches and physical therapy the weight came right back on.

January of this year I decided it was time again, and today for the first time since approx. 2011 I hit 199 and my BMI is steadily heading towards normal weight! I've got about 20 more pounds to go to settle right in the middle of the BMI scale and then I feel like I'll be content to try and replace some of the fat left with muscle!

My changes have been switching to a standing desk at work, cutting out all soft drinks, eating decently just CICO and adding 30 minutes of cardio 5 nights a week in along with extra dog walks and using the bicycle I bought ages ago haha

SW : 220lbs CW : 199lbs GW : 180/185lbs

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Cutting belly fat

Hello For the past 9 months I have been working to get myself back in shape. I am 6'0" and when I started I weighed 210lbs. For the most part I had just been going to the gym and not really focusing on my eating but in the 3 weeks or so I have been eating fairly well and running over 20 miles a week while also going to the gym nearly every day. I am now down to 185 and am a lot stronger and in better shape than when I started. However, I can't seem to be able to lose the fat in my lower belly. My upper abs are beginning to be visible and that is what really motivated me to work extra hard these past few weeks but for the most part I haven't seen any progress in the size of my lower abs since I started. Does anyone have any exercises or workouts I could use to try and burn some of the fat? Thanks for your help!

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Cable weight discrepancies, what is this black magic!?

Alright, I am fairly experienced lifter and I was doing some accessory back work today at the gym, Standing Straight Arm Cable Pulldowns. For odd reasons that aren't particularly relevant I did a set of 12 on one cable, had to move over to do another set on a different cable, then had to go back to the original cable for the third and fourth set.

I was doing my normal weight of 80 pounds for the sets but the difference in 80 pounds from one cable to another was TREMENDOUS. Like, tremendous as in I did 12 reps at moderate effort on the first set and could not do one rep on the other cable at 80 lbs.

The first cable had one wheel, the second cable had two wheels (lat pull down cable). I mean, I know they are different, but if i pin in 80 lbs, I expect it to be in the general ball park. Are cable weight discrepancies a well known thing and I have been in the dark for 7 years? I lift at different gyms, on different cables all the time so now I am questioning the consistency of my entire routine.

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[NSV] Woke up an hour early to walk before work every morning this week. Discipline takes commitment, but is so rewarding!

This might not seem like such a big 'victory' for some but I read on here recently that you should never rely on motivation, just discipline to do it. No thinking involved, because motivation wavers, but if you're disciplined, it'll get done. I've been really trying to work on that this week.

Every day before work I've gotten up at 7 so I can be out the door with my dogs by 7:30 to squeeze in a 30 minute walk. I like this routine for them so they can learn to do their business outside/on grass instead of inside on the hardwood. But I LOVE it for me because it helps me wake up on my own terms (groggy as hell outside, but I'm moving), get some fresh air, and log some steps before I even get to work. Already accomplishing something that early makes me feel good. I've also noticed that I feel better throughout the day, less tired, and get more done. Then again I'm pretty much wiped by 8pm, but going to sleep early makes it easy to get up and do it again tomorrow.

I may have only dropped .5 lbs this week so far, but I'm training & disciplining myself to make exercise a greater priority, and that is a good enough goal as anything.

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5x5 Stronglifts Question

I have access to deadlifts, overhead press, bench, and rows but not squats.

What should my workouts A and B look like?

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I've come so far in only 2.5 weeks

It's been 2.5 weeks since I've started my weight loss journey, and I'm already down 9 lbs. Reading people's stories on here over the last week have really helped keep my motivated. I also created a "fit" page on Instagram, and have 350 something followers, to keep myself accountable. My rule is to post 1 thing per day, whether it's good or bad.

I still have a lot to learn, but I really feel a small sense of accomplishment. I'm not going to lie, I've put SO much effort into changing my eating habits; however, I haven't put as much effort into exercise. I definitely have worked out more in the last 2.5 weeks then I probably have in about a year, but I sure as heck haven't pushed myself to my limit yet. Once the semester is over, I will definitely have a lot more free time to really dedicate myself to working out. I just really wanted to share my excitement because I started off at 283 and now I'm down to 274. For a 5'7 female, that's way too much. But i'm excited to keep learning and move into a more healthier lifestyle! :)

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Traits of guys who don't see results

Some guys on here don't seem to see much results after 1+ years while others post fantastic transformations. We all have access to the same information so what do you guys think are the top reasons some fall short?

I'd guess not eating enough to be #1. And #2: sticking to a low volume routine for more than a couple months.

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Help me please

I look like this http://ift.tt/1WwdoYr in the last picture you see how I wanna look. Should I try to gain muscle now or first loose my Fat with cutting? Note : I've already lost over 15 kg now and am very sick of loosing more. I want to have more muscle please tell me what I should do.

EDIT: How could I be so stupid....

Weight: 79kg (170 pounds ) Height : 180 cm Age : 16

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NSV: My interview outfit looked better than ever today!

So today I had an interview for a private company for my second term of co-op for school. I got up after a wonderful night of sleep and put on my interview outfit. Normally I have to wear tights that have the tummy control so that my love handles don't stick out and make my top look weird. But! Today I didn't need to put my tights on! 15lbs and 2" off of my waist so far has made a difference! I felt fantastic and I rocked that interview!

My outfit looks better when I'm 15lbs down

Interview ready

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R/fitness: New (to me) Pre-Workout idea.

I usually just drink coffee and down a bit of protein for my pre-workout. This works fine in the mornings, but since I live in West Africa, drinking hot coffee in the afternoon kills me.

Then, I had an epiphany. Why do I have to drink it hot?

Enter my ice coffee pre-workout: A little chilled coffee, a little whole milk, and a little double chocolate whey. Throw it in a shaker and now you have a delicious mocha pick-me-up.

Thoughts?

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Three month transformation 270 -> 235, two hours per WEEK in the gym. Do you even bidet bro?

Rambling First I want to say this is what worked for me. There may be things that people disagree with, or what I'm doing is totally wrong, but I don't really do my research like I did back in the day, I just do what works for me, broscience or not!

First pic 270ish, second 250ish, third 235ish. Height 6'3". Album

I wanted to do this as an inspiration to the average person. When I was younger looking good was one of my main priorities. I was in the gym all the time, eating the typical bodybuilder diet, taking supplements, etc etc. Now I'm in my 30s, with two kids, and the gym dropped way down the list as a priority. Health should have stayed at the top as a priority but it didn't. I was out of the gym for about five years when I started this transformation, coincidentally right around the time my first son was born.

So I'm posting this to be an inspiration to the average person that doesn't want to be 'hardcore' in the gym. The truth is, a lot of people don't, but they think that's what it takes. There's some amazing transformations in this sub, some amazing physiques, but the truth is most people can't change their life like that, or just can't stick with it. Some can, which is amazing (like the skinny guy turned beast from a few days ago), but for the average person it's not realistic, and that's the truth.

Though I want my kids to be healthy, I don't want them eating chicken breast and rice everyday, nor do I want them asking me why I'm eating it while they're eating something much tastier!

Now for my confession. I don't like the gym, I don't like being there. I want to go home or do something more enjoyable like being outside. And as I mentioned, I don't like bland 'healthy' food. And the reality is, most people feel this same way but they think they have to turn into the gym nut to get the results they want.

I too once was a believer in the typical bodybuilder diet, 'brown rice, chicken breast, tuna, etc.' I too once thought I had to be in the gym 1-1.5hrs per day 4-5 days per week. But as a lot of have learned, but some still refusing, it's not so much about what you eat but how much you are eating.

Eating I don't want to get into eating a lot because there are tons of guides out there. But I want to emphasize I still ate good food, I just cut back on how much I ate. Or if I ate a bit more, I would eat less of some of my other meals through out the day. I eat hamburgers, fries, pizza, tacos, potato chips, all in moderation. We don't have that all the time, but a couple times a week we will. Rather than eating six tacos, I'll have two. Say one meal I'll usually have a protein shake with oatmeal and frozen fruit, if I have some potato chips, I'll just have the chips and a protein drink with water. You have to learn and understand your body's calorie needs, and how much you're actually eating in a day. Years ago I tried really hard to get as lean as I could. I can't remember the numbers but all the calculators I used said I needed to be eating near 3000 calories per day. I couldn't lose weight. I thought maybe I needed more, didn't help. Tried less, didn't help. Oddly enough when I got down to around 2000 calories, at 6'3 255lbs (back then), that's what I needed to be at. So even if your calculations tell you one thing, it doesn't mean it's going to work for you. 2000 seems extremely low for someone my size, but that's what worked for me, and my strength stayed up. But my point of this is, if you've eaten junk for the past 10-30 years, the chances of you all the sudden switching to chicken breast, rice, tuna and sticking with it, aren't very good. Some do it, and all the power to them, but that's like getting someone to quit smoking cold turkey.

Working Out I hate being in the gym. Often my workouts are done in 20-25 mins but I stretch them out just to get my 'cardio' in for at least 30mins. I would go to the gym 3-4 times per week. If I missed a bodypart that week, it would start my next week.

I will circuit train or take short rests. I try to keep my heart rate up. I do 30-45 seconds rest between sets. I'm weak as hell, but I don't care at this point in my life. I try to do five sets and 12-20 reps at a fairly fast pace. I only do five sets because my workout would be done in 10-15mins. When I'm doing bench press I'm benching 185lbs. It sucks (for me at my size), people probably sit and wonder wtf when they see me lifting, but it worked, so who cares about how strong I am at this point in my life.

I don't have an arm day. Back day works the biceps a ton, and chest and shoulders work your tris a ton. I want to be efficient, I just eliminated one day in the gym a week.

Here is my sample week, and I'll do one day's workouts to show you what I would do.

Mon; Chest + Tris Tues: Back + Bis Thurs: Legs Fri: Shoulders + Abs (I only do abs to kill time. Same with arms you work abs quite a bit with many exercises. I will do something like shrugs and abs with almost no rest and be done in five minutes)

So chest day is like this: 1. Barbell flat bench press Set 1. One plate. Do 20-25 reps, pretty fast pace. Walk around the gym at a decent pace for 30-45 seconds. Set 2. One plate 10bs. 15-20 reps. If it's too easy I take the 10lb off and add 25lbs. Walk. Set 3-5 repeat. Now for the most part it's pretty light weight to me, but because I'm more fatigued than anything it gets hard as hell. But I will pause with the bar on my chest to catch my breath and pump out another 1-2 reps. This usually isn't the safest thing but because the weight isn't extremely heavy, do it. It's easier on machines and other exercises.

Exercise 2. Incline dumbell press. Same thing as above 4-5 sets.

Exercise 3. Cables. Same as above 4-5 sets.

So here we are 13-15 sets in and only 15-20mins into the workout. Chest is done. Sometimes I may do two more sets of another exercise if I was really quick.

Triceps. Five sets of skullcrushers. Same as above lighter weight, high rep, walk between sets. At this time your triceps have already been somewhat worked, so five sets is enough to get a decent workout in for them.

And that's it. I may be anywhere from 20-30mins into my workout. I will go onto the treadmill for 5-10mins to keep my heart rate up for a total time of 35-40mins.

I park at the back of the gym so I'm walking for a couple minutes when I get into the gym, change fast and get right to work. Efficienct! And those couple minutes of walk are better than sitting on the boring treadmill.

About once every 5-8 weeks I'll have a heavy week. I'll take more rest between sets and do lower reps, around 4-8 and do much heavier weight.

Active lifestyle.

This is the key to all of this. I'm on my feet a lot through out the day, and I try to be very active everyday. Whether you are going for walks with someone, walking the dog, bike riding, doing trails, swimming, etc., be active everyday. I try and do it at a fairly good pace as well. Especially on your days you're not going to the gym. Try to make it your workout outside the gym. Where I am I get a lot of snow, so I'm shoveling a lot of snow, one of the best exercises out there. I never thought I could ever lose more than 1-2lbs per week, but because of how active I was, I did. Did I lose some muscle? Probably, but I'll take a bit of muscle loss for the amount of fat I lost.

Supplements

As I get older I get cheaper and cheaper. Supplements I use are multivitamin, though I think if you eat a variety of foods this isn't extremely important (my opinion no research). Fish oil, green tea (only because it's cheap), whey protein powder. I will usually have 2-3 shakes per day with fruit and oatmeal blended up. Takes a minute to drink and it's done.

Progress

Here is my progress in three months. I'm 6'3". Started at 270lbs. About 250lbs in second pic and 235ish in third pic. I was losing 2-3 pounds per week. But I want to stress, I was very active outside the gym at this time. But I'd much rather be outside than in the gym. Say I went for a walk with the family, after that I may keep going on my own, or ride the bike some more.

Album

Finally, I do, like most people have willpower problems. It's not easy to portion control. It's not easy to go from a bag of chips to a handful, or six tacos to two. But once you do it for a while it gets easier. I'm not going to lie, I've fallen off a few times. Something in life changes, work changes, family, etc, and you get out of your gym routine or eating routine and it's hard to get back on.

The point of this was to inspire the average person and show you don't have to be in the gym an hour and a half a day every day of the week. Find something you enjoy doing outside the gym. If you're like me and don't like the gym, use the gym for the building and maintaining muscle and be in and out as fast as you can.

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NSV: I tore it off. Again.

I race a handcycle, which is a type of a wheelchair. All upperbody cardio/strength/endurance. (Example: http://ift.tt/1MrQlIu)

A couple of days ago I tore the left hand grip of the frame. Again. This is my third time. The guys who built it have never had any fail before. They've nicknamed me Sasquatch.

I started out riding when I was 275. Now I'm 205.

And I tear steel to bits, regularly.

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I feel like I'm melting... [365lbs > 278lbs / 5 months ]

Edit: forgot to include my goal weight of 185lbs in the title!

So yeah. I've lost a little over 85lbs in the past five months from CICO alone. I'm starting to feel like I'm melting. All my still-existing fat is much more jiggly and roll-y, and it's pretty damn uncomfortable. Not to discourage anyone, because it's still loads more comfortable than being just shy of 400lbs (wtf, right?!).

I had a feeling loose skin was gonna be an issue, but I was (and still am!) hoping it'll retain some elasticity since I'm only in my early 20's.

Just wanted to vent to people who get it, and also ask your experience?

Thanks!

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Why isnt magnesium a focal point in nutrients?

Why isnt magnesium talked about as an important mineral for health and fitness?

I just recently started to focus on magnesium as a key mineral in my daily supplements. Let me tell you. Before I started I was struggling in my lifting progression. I wasnt sleeping good and my mind was on overdrive with periods of intense anxiety...

I came upon magnesium on accident. I work in a hospital and noticed we give patients magnesium for just about anything...

I also noticed in most fitness sites. Magnesium is rarely listed. But, it is a huge part your bodies growth system...

I can say my life is entirely better off now...

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I wish there were less focus on diet plans. I feel like I've been cheated out of years that I could have been healthier.

I have very slowly come to realize that all of these fancy diet plans don't necessarily train you for the 'real world'. What I've been needing is portion control and better choices.

I'm living in the real world and eating what I love, but controlling portion size and surrounding the 'bad foods' (when I want them) with healthy meals that make up for the extra calories.

I feel like my eyes have been opened. I know now that with some education I can actually go the distance. I don't have to live in this separated world where everyone knows I'm 'dieting'. Now, I'm just living healthier and the weight is coming off in it's own time.

I just hope this helps someone else that, like me, completely crashes after every failed 'diet plan'. It's a life choice, not a '12 weeks to a fitter you' choice.

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Transformation: Female who completely changed her life by lifting HEAVY! 119lb to 109lb.

Firstly, I want to start off by dedicating this post to all of the females who are afraid of "lifting too much" because they "will be too bulky".

Here are my before and after: http://ift.tt/1UaCTB2

Stats: 37 y/o. 5'0". My starting weight was only 119lb but (as you can see) I was not in good shape at all. My show date weight was 109lb and my maintenance weight is 111lb. The before pic was 9/21/2015, show date was 3/13/16.

You can clearly see that I am much leaner despite the muscle I put on. I want to be clear that I lift AS HEAVY AS POSSIBLE. In fact, my coach sometimes loads the bar or machine over my normal weight and he spots me while I do the negative. In those cases, I am lifting 25-50lb than I would on my own. I cannot stress enough that you will not get big and bulky from weights. My increased muscle mass actually helps me burn more fat. So anyone (especially female) who is afraid of weights, Please please don't be!

My background: prior to training with a coach, I was your average gym goer. I went about 3 times a week, not really focusing on much, did a few random exercises I had learned over time. Did a little cardio. I was afraid of doing leg exercises because I didn't want big thighs. I had literally never done a squat in my life. But even though I wasn't in bad shape, I wasn't in good shape either. I got tired easily and didn't have the energy or desire to do much outside going to work and hanging out with my kids. I knew my diet wasn't helping. Even though we don't have "junk food" in the house, I was a very mindless eater and never kept track of what I ate. I would often eat out of boredom. I knew I needed a change. My personality is very extreme, so I made a goal of competing in a bikini competition and set out to find a coach.

After meeting my coach and him creating a diet and workout plan, I made such rapid progress that we decided I would compete in Figure and Fitbody instead. I genetically seem to grow and show muscle. I spent 5 months working to get on stage. The photos above were literally taken right before I started training and the others are the day of the show. I won 2nd place Fitbody as a novice in an open class. I plan to compete again as I learned a lot about myself in the process. I want to share those here:

1.) Don't be afraid of weights! I explained that above.

2.) Food is fuel. Yes, it is sometimes fun to eat stuff that tastes good, or splurge on occasion. But after measuring and writing my food for 5 months, I can't even imagine going back to just putting a random amount of food on my plate or just grabbing handfuls of stuff and eating it.

3.) Eating right and being physically fit has given me more energy in other areas of my life. Yes! Even when I'm physically exhausted from training, I still have the energy to play and do activities with my kids, go for a hike, try something new like cross-country skiing. Things I would not have had the energy to do before, I want to try. My mind is more energized for work and school. It has permeated all aspects of my life.

4.) No excuses. For a long time I felt I didn't have the time, resources, etc. to get into shape. Yes, I had the luxury of hiring a coach, but I now know all of the things I need to do to continue without him (if I choose). I know I can do this on my own, but I needed him to kickstart my journey. I also blamed genetics for a long time as to why I couldn't achieve a certain look. Again, no excuses, now I know that hard work is all it takes.

Diet: my coach created a plan from day 1 after reviewing what I ate normally. He bases his diets on macros, so for the last 5 months I literally have had no idea what I was eating calorie-wise. This really works for me because in the past I have obsessed about calories which isn't good. I started at: Protein:171g Carbs:177g Fat:30g.

Over time my carbs were cut so I could continue to lose body fat and grow/retain muscle. The week before show I was at 3 low carb days Protein: 190g, Carbs: 86, Fat: 35g, to one high carb day (to keep my metabolism going) Protein: 172g, Carbs: 175g, Fat: 31g.

Suffice to say I ate a lot of chicken, broccoli, Greek yogurt, fish, green beans, rice cakes, brown rice and drank 2 protein shakes a day.

Workout: Cardio started at 5 hours a week. After a couple months I was losing weight too quickly so we cut it back to 2.5hours a week. Close to show date we picked it back up to 5 hours. I hate traditional cardio, like a lot of you, so I would mix it up. Running outside or treadmill, Bike, elliptical. On top of that, we stay active as a family: ice skating, hiking, trampoline parks, Ariel park (where you get strapped in and climb in the trees), are only a few examples.

On top of cardio, I lift 4-5 times a week for about an hour. I see my coach twice a week to do one lower body day and one upper body. On my own I would usually do one leg day, shoulders/ back day, chest/arms day. We focused a LOT on my butt/hammies and back/shoulders. I have learned dozens of new exercises that target different muscles in each body part. If you want to see an actual list of exercises, I can post that in the comments. (If anyone is wondering, I work on-call nights. I have my days free. I get on average 6-8 hours of unbroken sleep a night even with my job.)

In conclusion: It was a lot of hard work and without the support of my husband and kids, as well as my coach, I would not have been able to do it. I don't want to discourage people and have them point out "But you had the time, money, resources to do it". Yes, that is true. Working out 10 hours a week isn't feasible for everyone. Not everyone can hire a coach. I can't deny that. But you can make diet changes and improve your workouts on your own. You can make changes that will benefit you for a lifetime. Your health and fitness goals aren't a race. I still had to wake up one day and decide I was going to change my life. There is plenty of great inspiration and advice right here on /r/fitness!

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Why are crossfit pullups different from what normal people do in the gym?

I understand that in crossfit, the objective is to do more, faster, but I imagine the benefits you get from them are different. What are the pros and cons of these pullups?

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What effects have you noticed since quitting/cutting back drinking?

I'm at this point of my life where I need to adjust my lifestyle habits. 29/m here, I've always been in decent shape, a really big guy who played college sports. The years of partying have taken me from 10% bf in early college to probably 20% now. Alcohol has become my nightly routine to the tune of about 40-50 drinks a week. It's made me eat whatever I want, sleep in, and half ass a lift the next day.

I'm trying to change that (day 4 sober) and am looking towards fitness and getting lean for the summer to be my main motivation at the moment. I've got all the knowledge of a gym rat, but haven't truly utilized it in half a decade. Im curious to those who cut out a similar or more amount of booze, what effects did you notice on appetite, body fat levels, general feelings of wellness, workout intensity, etc?

Thanks

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Which is better: Hitting a muscle harder on 1 day vs splitting the work over several days

I notice that compound sets (different exercises, same muscle group) tend to beat me up and either reduce the weight I lift or increase my rest times, whereas supersets (different exercises, different muscle groups) result in a more fluid workout.

So I'm tempted to go with supersets, but of course the downside is if I start splitting tricep focused compound sets into tricep/bicep supersets I will not focus as hard on the tris in any given workout.

Is this bad for hypertrophy? Or does it not matter if the weekly volume per muscle is the same?

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Problems with barbell rows, not sure if I should keep them light until I correct them

I started SL on monday. That means today was the second time I did barbell rows in my entire life. And I can see clearly I suck at them. My form is really, really bad, and I can't count on anyone to help me because gym goers and even the instructors are all about hypertrophy (I may even be the only person currently doing strength training in my whole city, as far as I know). I'm thinking about keeping the rows at 30 kg (the initial weight) until I can do them with proper form. Apart from making my row (and possibly my deadlift) lag behind, can it be bad for my training?

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How do you guys measure yourself with a tape measure?

I like to keep track of how many cm my biceps, triceps and etc every week, to keep track of my gains....But I find hard to do this by myself...how do you guys manage it?

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Essential AmiN.O. Energy Questions

I was wondering if this was geared more towards drinking while working out for sustained energy or if its to be taken more as a pre workout drink. I am currently taking Cellucor C4 but I work out around 5:15am and love coffee so I am looking into purchasing the Essential AmiN.O. Energy Iced Vanilla Latte powder, and making an iced coffee (in the blender with ice) to drink while at the gym. Is this a no no? Too much caffeine? Any suggestions?

Thanks in advance

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I created an exercise log for PHUL. Feel free to download and use.

Couldn't find a decent one online, so I made an excel sheet that can track 8 weeks of PHUL.

DL Link: http://ift.tt/1nUH05D

(Google Docs makes it look funky, download and open/print from excel)

For the sets/reps, I like lifting lighter to do more...so I went with the max for each. Feel free to edit how you see fit.

Also, When printed, I left a bunch of excess blank space at the top since I use a clipboard at the gym.

Hope you all find it useful.

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I need some guidance with my diet and overall strategy/plan

I'm going to try to explain my situation in as few words as possible:

I'm 17 (M), and I'm trying to gain muscle and cut fat to both feel better about myself, and to make things easier on myself for physical labor during my summer job. I've been working out on and off for the last couple of years, but for my final semester of high school I finally have time after school free of extra-curriculars and sports. I've been working out consistently, with my goals being 3 times a week with a sugar/pop/chip free diet. For the last month I've been better at sticking to my goals than I have ever before, but I'm noticing less results than when I was more inconsistent. My workouts consist of alternating days of full body strength and circuits (both set up by a qualified fitness staff member at my gym whom I trust knows what he is doing) with the goal of increasing strength and endurance.

Is my problem trying to cut puppy fat and gain muscle at the same time? Does running a surplus of calories mean that I'll gain both muscle and fat, and running a deficit mean that I can't gain muscle? It's also nearly impossible to count calories because I'm still eating home cooked meals, and my Mom frowns upon "calorie counting" and "bodybuilding" so I wouldn't be able to ask her to keep track. Should I even bother with calorie counting if I'm guessing half the time? If you guys/gals have some advice on what I could be doing differently, I would really appreciate the help.

And I did try the wiki and FAQ, and I didn't really find the answers I was looking for, so I hope it's ok I made a post.

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Rippetoe's Dead Lift?

I've been doing deadlift's for a number of months with no problems. Last week I watched Rippetoe's vid: https://www.youtube.com/watch?v=4AObAU-EcYE and I picked up a few things that I thought I might use to improve my DL technique, e.g. bending to grab the bar followed by bringing the knees in and out as opposed to just approaching the bar and assuming position. So yesterday I'm performing a lift (not much weight - 70kg including barbell) and my lumbar area of my back gives out. I'm in pain today (hopefully a muscular strain!). Going to get checked out by the doc, but wondered two things now that I am using Rippetoe's instruction (as per the vid):

  • my knees hurt after
  • I've injured my lower back

Based on your experience is Rippetoe's instruction sound? Prior, I used the Buff Dudes Dead Lift video to learn. Any experienced lifters wanting to chime in and suggest what may have caused these two problems for me is welcome. It is possible that I just forgot about proper technique with too much weight while trying too hard to ensure proper form.

Any thoughts welcome.

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Home gym essentials

So i have a lot of room in my unfinished basement and am just starting my new life of fitness. My primary goal is to lose some weight and hopefully feel better about myself and be a happier person altogether.

What are the bare essentials i will need to get this home gym up and running. Right now i just have a treadmill and am interested primarily in strength training. My google results are all over the place and cant seem to find a dtraight answer.

Any info would be much appreciated!

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What is the best way for an ex-athlete to cut weight without burning muscle?

I'm 30/m, 6ft, 230lbs. I was incredibly active my whole life up until I started working at 22 (varsity crew team in college). Once life happened, I got lazy and decided to take a break from working out. Years of 2 a days got me pretty burnt out (bad move).

Over the last 8 years, I've gained 25lbs and I'd like to trim back down. The confusing part for me is that I've gained both muscle and fat in that time. I'm not sure what my trim weight would be (like it was when I was 22 ~205lbs).

What is the best way to go about cutting weight without necessarily losing muscle mass? Cardio + weights? Fortunately I have the muscle mass to get back into the swing of things. Unfortunately my muscles are lazy from years of misuse. As I get my metabolism cranking again I'm sure I'll start dropping weight. I just want to make sure I'm being smart and not just going willy nilly.

Thanks in advance for your help and advice!

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Sore/Hurt back during ICF 5x5

I have only been working out seriously for about the 4-6 weeks and as title says I some how hurt my lower back. The pain isn't so bad as to where I can't move but it's a mild pain that sometimes spasms if I move just right but besides that it feels as if it just needs popped. I have taken a week off from lifting and it has dwindled down I'm probably at 80 normal or more. I'm getting ready to start again but I don't want this to reoccur and need some help. Here are my stats atm.

240lb Male 26 yo Squat- 235 OHP- 115 BP- 160 Cgbp- 125 Dl- 245 Bent o row- 145 Good morning- 115 Shrug- 160

I do landmine 180s and planks instead of cable crunchs.

Need opinions if it's my core, stabilizer muscles, too much weight, maybe flexibility. Could be form I'm no expert but I would say my form is decent. My hips don't shoot back and chest doesn't go down and forward on squats.

Thanks in advance.

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Comparing my homemade preworkout to C4

Hey all,

As an active member of /r/Fitness, /r/Frugal, and /r/financialindependence, I have been on the hunt for an enhanced homemade preworkout instead of my normal coffee, BCAAs, and creatine. Although there was nothing wrong with this regimen, I decided I could probably come up with a better solution and add in a few more ingredients that I wasn't taking previously.

For some background, my stats are 28 years old, 5'7", 162 lbs, Squat 1RM: 335#, Deadlift 1RM: 415#, and Bench 1RM: 285#. Lately, I have been running a few cycles of the GZCL UHF 5 Week Program with terrific results. A great description of which can be found here including a link to downloading an Excel version of the program. Shout out to /u/gzcl for this awesome program and his consistently helpful contributions. Give his site a look at Swole at Every Height.

After scouring great posts (shout out to /u/forcedobscurity) and a helpful article from Bodybuilding.com, I'd like to offer my attempt at this undertaking along with some pricing and links for anyone who might want to add onto my creation.

Ingredient Bulk Amount Bulk Price Serving Size Serving Size Price
Creatine Monohydrate 1000 g $18.96 5 g $0.095
Beta Alanine 500 g $21.96 3.5 g $0.154
BCAA 2:1:1 250 g $16.96 5 g $0.339
Caffeine Anhydrous 240 x 200 mg Capsules $12.95 200 mg $0.540
Dasani Drops 6 x 56 ml Bottles $25.81 1.75 ml $0.134
Total Per Serving $1.262

I compared this to the amount of each of these ingredients present in C4, my go-to preworkout for many years. I sourced nutritional data from Bodybuilding.com for the 60 serving of Fruit Punch at $49.99 + $6.23 (shipping) = $56.22.

Ingredient Bulk Amount Bulk Price Serving Size Serving Size Price
C4 (Total) 390 g $56.22 6.5 g $0.937
Creatine Nitrate 60 g $8.649 1 g $0.144
Beta Alanine 96 g $13.839 1.6 g $0.231
Caffeine Anhydrous 9 g $1.297 150 mg $0.022
BCAA 2:1:1 N/A N/A N/A N/A

Here are the C4 prices per serving for each ingredient if we scale for the amount in the homemade preworkout:

Ingredient Serving Size Serving Size Price Scaled Size Scaled Price
Creatine Nitrate 1 g $0.144 5 g $0.720
Beta Alanine 1.6 g $0.231 3.5 g $0.505
Caffeine Anhydrous 150 mg $0.022 200 mg $0.029
BCAA 2:1:1 N/A N/A N/A N/A

Homemade PWO Price Per Serving: $1.262

C4 Price Per Serving (WITHOUT BCAAs): $1.254

Thoughts: At first glance it seems that the price of C4 is actually cheaper than the bulk homemade version. But what are we actually paying for and in what amount? It's easy to see that many of these supplements are far cheaper in the homemade version. Creatine, for example, is 7 times more expensive in C4 not to mention you can't properly consume the creatine as recommended (~5 grams a day) without consuming a ton of everything else. Thus, you'd have to buy the supplement separately anyways. I'm honestly not too sure why they put it in there other than for curb appeal. Similarly Beta Alanine is more than three times as expensive. Caffeine Anhydrous, on the other hand, is far cheaper in C4. This is due to the fact that bulk caffeine in powder form is difficult to source in the United States. Capsule or pill form is the most commonly distributed form of caffeine anhydrous and Cellucor has manufacturer's access to very large amounts of caffeine powder. Please let me know if any of you know where I might be able to order this so as to significantly bring down the cost.

For better or for worse, this is what I'm using now and it seems to be working fine. I get it, there are a bunch of other things in C4 that I'm not factoring in, but the four ingredients I've analyzed are the only supplements I'm interested in using. I know that I could also improve the price by ordering in larger quantities, but I'm concerned about storage issues. Right now, I have them in separate air tight containers that I manually dish out each morning.

What do you think?

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NSV: Had to get my ID card changed at work (pics included) [31M, 5'7", 230>175, physically active job)

Like many, I imagine, I was quite active and slender in my teens but slowly put on weight through a combination of sedentary lifestyle and drinking in my 20s. I'm 5'7", and after I lost my desk job in 2013 my weight went up to 230~ish pounds (an estimate, since at my very heaviest I dared not weigh myself).

After said job loss I was very low for a while, drinking a lot and moving very little. It was a field I had earned a degree to work in, but it was obvious to me that the industry was slowly killing me with a perpetually uncertain future, very long hours and a heavy drinking culture.

I decided not to go back into that line of work, but I had no idea what I wanted to do. I was aware of my weight problem and made a few half-hearted efforts to do something about it - key word being half-hearted.

Eventually, out of simply being fed up of sitting around all day, I got a job in a nearby hotel as a porter. Despite being initially exhausting I found that I could easily walk 7-10 miles in a shift if I didn't stand still for too long. The weight started to come off and people noticed. This came to a head recently when I was asked to get a new photo taken for my work ID badge.

Before (I don't have a picture of my old ID, but this is a passport picture taken around the time I started the job, hence the dead-eyed stare they make you do for passport photos)

After (bonus smiling, kinda)

I'm currently sitting at around 175. My diet hasn't changed all that much, but recently I've stopped drinking in an effort to lose an extra 10-15 pounds for my brother's wedding in July.

For me, finding a way to incorporate exercise into my life that wasn't in my own free time seems to have worked. I hate exercise for its own sake, outside of a leisurely walk. I'll never be a marathon runner, but functional exercise seems to be my key. I don't want to work at a hotel forever, but I'm also in no hurry to leave this job - it's potentially adding years to my life simply simply by me doing it.

So now for that last push.... I have to wear a kilt for this wedding :/

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[Challenge] New Year, New You - Weigh In #10

Goooood morning friends and welcome to the very last weigh-in for the New Year, New You Challenge 2016.

Here's this week's form.

And our handy-dandy tracker.

As always, thanks to everyone else who makes this possible - /u/bookishgeek , /u/toddo35, and u/axecutable. Also the r/loseit mod team, who has been pretty fantastic about stickying these lickety split.


FAQ

Where do I sign up?

Unfortunately the New Year, New You 2016 Challenge is closed to new entries.

How long will this challenge run?

This challenge's first weigh in is 1/15 and the final weigh-in is planned for 3/18.

I have a lot of ideas and opinions about how this should be run. Also, you suck.

Well that's nice. This is a purely voluntary effort and with ~2,000 participants this is not an easy undertaking. There is not, and will never be, a one size fits all way to do competitions. Sometimes these run 10 weeks, sometimes these run less, sometimes more. People get very excited about themes, so I find that these are a great way to do it. There will likely be another challenge that picks up in March and will run through the first couple months of spring. This said, if you have any constructive criticism, ideas, things to volunteer, please let us know!

How do I weigh in?

Each week will have its own separate google form for you to fill out to log your weight. Scroll up to the top of this post for this week's form. Please wait until this is posted - the sheet is locked and you will be unable to post anything there. You can view the Master Spreadsheet, but you cannot edit it.


TEAMS:

Please join your team's subreddit to get personalized team notifications. We do not manage the team subreddits - you will need to message the mods of your individual team's subreddit if you would like information/have an issue with the team subreddit.


Week 10 Talking Points

What have you learned about yourself and your weight loss journey in the past 10 weeks? Those of you new to weight loss, did you find it harder/easier than you anticipated? Did anyone have a grand personal discovery or was it pretty mundane? What were your pitfalls and how will you avoid them going forward?


Week 9 Stats

Total Lost

  • Father Time - 6850.47 Lbs

  • Resolution - 6349.13 Lbs

  • Noisemakers - 6205.13 Lbs

Honorable mention - Midnight - 5576.19 Lbs

Challenge Lost

  • Father Time - 89.35

  • Resolution - 83.06 Lbs

  • Valentine - 74.66 Lbs

Honorable mention - Confetti - 71.10 Lbs

Challenge % Lost

  • Valentine - .24%

  • Confetti - .23%

  • Father Time - .23%

Honorable mention - Fireworks - .22%

Participation

  • Father Time - 54.92%

  • Valentine - 50%

  • Confetti - 45.83%

Honorable mention - Times Square - 41.61%

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Day one of maintenance - 135 pounds gone.

I posted in the SV/NSV sticky and after receiving some very kind messages, decided to post my journey. Before and after

In September 2014 we lost our beloved dog to cancer. She was a sheppard/rottie mix and she we adored her. Part of what we loved so much was that she was just as lazy as we were so we could get away with missing a walk or two and short walks were enough for her (in hindsight, i regret not being more active with her...sorry baby). Two months with an empty house was more than we could bear so in November we rescued a puppy. They told us she was a lab/rottie mix - yay, lazy rottie. Nope. That bitch had energy to spare. A DNA test revealed that she's a lab/terrier mix.

After a few months of trying to figure her out, my husband suggested that we might not be the right people for her. We didn't have an active enough lifestyle and it wasn't fair to her. We might have to find the right family for her. Fuck that. I was in love. I decided to become the person she needed.

Luckily, I work from home so we started walking at lunch and after dinner. Slowly at first and not very far but it was enough for her. She was happy and exercised. Then one day I was getting dressed and noticed my pants were looser. I hadn't changed my diet, just added the walks but since I'd lost a few pounds I felt motivated.

It's important to share here that i was obese from the time i was a kid. it never bothered me - it was who i was. i was confident but realistic. i knew it was unhealthy, but i just thought "i'll lose it when i have to" - now i know "have to" is usually too late.

I downloaded MFP, dusted off a decade old stationary bike and got serious. I started logging all my meals, riding the stationary bike for 30 minutes four days a week and continued to walk the dog twice a day. Our walks got longer and faster.

One day my husband told me i'd stopped snoring. A little while later i noticed my lower back wasn't constantly hurting. I stopped watching so much TV and looked forward to our walks. my knees and ankles stopped hurting. The weight came off pretty quickly (until the last 5 - curse those last 5).

Fortunately, i'm not a binge eater or emotional eater - that made it much easier for me. I am a "rich" eater. Cream, butter, cheese - yes, yes, and yes! So i had to re-learn how to cook. I replaced my cookbooks with books from the Cooking Light editors and get all my recipes from there. I eat balanced and delicious meals - just smaller portions and i never feel hungry.

I have more energy than ever, my body doesn't hurt, i sleep like a baby, and i go into stores i can't afford just to try shit on. I have some loose skin but it's not as bad as i thought it would be - besides, you can only see it when i'm nekkid and that's my husband's problem :)

i'm a little worried about maintenance. I know my dog won't let me stop walking her so i'll continue to be active but i'm worried that i'll start sneaking some more cream and cheese into my recipes. i know i'll have to be careful and this is a lifelong process and i'm ok with that. i know my weight will fluctuate and that i have to be vigilant. i know i'll have bad days but that one bad day won't hurt me. i know i feel better and look better and am healthier. i've started weight training so i know soon i'll be stronger too. no looking back!

TL:DR - i became the person my dog needed me to be and lost 135lbs in the process.

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NSV, maybe the scale is slow to shift, but at least I can run now

To start, I am doing the loseit challenge. I haven't lost hardly a thing. 7.4 lbs. That is it. Bummer.

But, I have been tracking my calories (currently day 73 on MFP). I have been working out 5-6 days a week, including the couch to 5k program and weight training program. I have dug crazy deep inside myself and found things I didn't know existed. Right before I joined the challenge I was a smoker. I know its a bad habit, but it's sometimes hard too see when your in the middle of it. I've always wanted to be a runner. I want to bang out several 5ks a year. I want to train for and do a marathon! But I've always felt too winded and jiggly and sore and blah blah blah to do it. But I decided to just do it. Who the heck cares anymore. I may be a overweight girl on the treadmill, but who cares???

So I mustered up the courage and started. I got a free personal training session when I first joined the YMCA and the girl I met with was awesome. I told her my goals, how I felt going into this and my fears. She helped me create a plan and it sounded so overwhelming at first. But I've been doing it and working the plan and trusting the process. And it has sucked so many times. But I did it anyway. And then I got really sick a couple weeks in and didn't go to the gym for over a week and I felt like crap. But instead of just giving up I baby-stepped my way back into my routine.

Right now I'm pretty happy with how my progress is going. I am nowhere near done. But I'm still working at it one day at a time. When I first started the couch to 5k program I thought I was going to die after day 1. I couldn't even run a minute straight barely. It was so embarrassing. I was super red and really sweaty and out of breath (smokers lungs didn't help). On Wednesday I completed week 6 day 3. There's still plenty of interval run/walking. But, I ran for 15 minutes straight. I almost cried right there. Sure I was still super red and sweaty and out of breath (haven't smoked a cigarette in a few months at this point, yay!) But I totally did it. I've also made gains in the weight training department as well. When I first started I could hardly do 100 lbs on the leg press, but yesterday I was doing 3 sets of 15 reps each at 200 lbs. I've just about doubled the weight I can do an any exercise and of that I am super proud of myself. There is something that just feels really cool to me about being strong in my own body. This sub has been a huge help. I freaking love this place. also /r/xxfitness and /r/1200isplenty deserve a shout-out too.

Thank you for reading. Below I'll post some stats.

33F 5'2" SW:155 CW:147.6 GW:130ish (I originally started at about 180 lbs, but that was before the recent challenge. Maybe a year and a half ago?)

Currently unemployed, usually electrician working in industrial/commercial construction settings

I'm not very comfortable with showing pictures but I do have one I'd like to share. 6 weeks about

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Does cellulite go away after weight loss?

Hey everyone! I was curious if any one has experienced a difference in cellulite with your weight loss? My butt and thighs are dimpled like crazy so I'm hoping losing weight will help. Any info would be great! Sorry if this is the wrong place to post this question. F/23 SW170 CW167 GW140

submitted by /u/malarkylark
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SV: I weigh less 30 weeks pregnant than I did a year ago!

Hi guys, just wanted to share a personal victory. I've been on and off the wagon for the past year, but this past summer 2015, I got really serious and dedicated and through MFP, healthy eating, and good, consistent exercise, I lost 20 pounds. I went from 220 to 200 in three months.

The funny thing is, when I got healthier, my body must have decided it was time to get pregnant, lol! I conceived in August and I'm now almost 31 weeks. Of course I could not continue losing for now and had to gain a bit for baby, but per my doctor's instructions due to me still being overweight, I've gained only 12 of the 15 pound target weight so far. I've done this through logging everything I eat and keeping it healthy and staying active throughout my pregnancy.

One NSV this morning was when I got a shirt I ordered in the mail in a large instead of my old size (extra large) and eyeballed it and was like, "Oh, this will never fit, it'll be way too small." I tried it on anyway and low and behold it not only fit, but I had a little extra to go over my big 30 week belly! Anyway, just wanted to share and encourage you all that eating right and exercise done consistently does work and can help you achieve goals you never thought possible!

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194 Pound 14 year old, need some tips.

Alright, I really dislike the fact that I am fat. I'm 5.5 feet and 194 pound male. A couple months ago I have tried to make a change before, I lost 14 pounds then I gained it back and a bit more. After lurking for the past couple of days, I have read that counting calories works well. I was wondering what should be the max amount of calories I should have? Thank you

submitted by /u/matskii
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Help. I got drunk, ate out pizza, and hate myself.

I've been doing weight watchers now for a month. I've lost 9.4 lbs. I weigh in tomorrow and I know I'm going to gain weight because I screwed up so hard last night. I feel absolutely awful. 3 slices of pizza, two shots, 4 breadsticks, papa johns garlic butter sauce... On top of what I ate the rest of the day. Any magical words of wisdom to make me feel less awful about this?

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Fighting negative thinking when the scale jumps up again

I've been at this for a while now, I see the scale go down, jump up and plateau all the bloody time - but it never seems to get easier for me. Yet what keeps me going is a piece of advice I read somewhere.

I don't recall where exactly (I am tempted to say the 4 hour work week), but the advise was whatever you choose to give up, you need to give yourself 2 weeks notice. If you decided to go to the gym and then after a week you're sick of it, that's fine but from the day you decided you had enough you have to keep going another 2 weeks and then you can quit. Funnily enough by that point, chances are you'll keep on going. I'll explain how this is relevant in a moment.

This last week I had some indulgences that probably took me up to around maintenance on 2 of the days and despite knowing I hadn't consumed 14,000 calories over maintenance - seeing the scales near 2 kilograms higher than just 2 days prior was really hard to swallow.

I knew that it was due to me eating later, eating more and holding more water that put the weight on but despite knowing clearly, and exactly why the weight was there - it did nothing to alleviate how destroyed I felt seeing that I was 2 kilograms higher than I was before. This was one of my bigger jumps up.

I had thoughts of throwing in the towel and "what's the point?" and "I'm a failure" and "I should just quit" and "I should just go ahead and start stuffing my face again" but I fought against them. On the 16th I ballooned up to 136.1 kilograms, and this morning I weighed 134.6. In 3 days I got back on track. Had I given in due to my stupid emotional overreaction, I'd be in an actual worse position than my imagined one.

My advice to those of you starting out is as hard as it is, when you see the scale jump, give it a few days before you choose to react. You can't help how you feel, but you can help how you react. This was an especially hard couple days on me because the jump up was so much bigger than I was used to from previous occasions but I persevered and it came out good again.

You don't have to give yourself 2 weeks, but if you find yourself like me having thoughts of giving up or wanting to just binge in despair - wait things out a few days before doing anything. It'll give enough time for things to balance out and for you to regain your composure. In the end you'll find that you'll forget about it all and you'll be reinvigorated to start back up again.

Hope this helps some of you when you go through a rough patch :)

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Hairloss - taking a blood test next week

So, since ive been losing weight, im constantly losing hair from day to day, only a little straight on the top of my head. One or two more years and i'll be looking like brother tuck. I hope its just a deficiency. Iron maybe? No clue. Maybe im eating too little calories for my height and weight, but atleast that way i can eat a pizza every friday night. Guess what day is today :P

Has anyone experienced hairloss due to diet changes before?

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How much of this could be real?

The past two weeks I've slipped a bit from healthy choices and I've regretted it since things like pizza pockets (Canadian thing) don't even leave me full very long. I was "up" three pounds on the scale but I know I wasn't eating 1500 over maintenance at all. Then spring break hit last week and while I didn't go anywhere and go crazy with buffets or drinks I had a few more salty carby nights than usual in the week. By the end the scale showed a gain of nine pounds over 2 weeks. I've been trying to eat cleaner, drink more water and exercise more since Tuesday to shed it but so far I've only dropped 3. I know it's probably 90% water but seeing 150 again is still freaking me out and my measurements are up an inch in my chest and hips. My waist is the same though and I feel if I gained that fast for real even half of that I'd be getting stretchmarks and I have none. My clothes aren't tighter either. Am I just worried over nothing? I have no cycle because of my BC so I have no way of knowing what week I would have had it and retained water either. Could my measurements be slightly up from bloat?

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The progress you make isn't always just the way you look.

Image First http://ift.tt/1RoMSlv

TL;DR I track everything, and the 30 day percentages show how much progress i've made over the past 2 months in sticking to my diet.



I have been actively dieting since around Christmas. However, in January I started using MFP religiously and purchased a FitBit Charge HR. I created a spreadsheet to aggregate all of my data from both to keep myself on track. I also colorcode my daily goals as a quick reference to see how i've been doing. anything under 50% is red, 50 to 100 is yellow, and 100 and above is green.

I wanted to share this image because it really has shown me the progress I've made on the diet. And also shows how important it is to realize you're going to have shitty diet days but it doesn't have to throw you off track.

I have a 7 Day % column just to see how i'm trending that week as a quick boost in "This is what I will need to do the rest of the week to maintain a 100% goal.

Today, I included a 30 day percentage. And i noticed something very interesting. You can clearly see the progress i've made over the past 2 months with reaching my 100% of dietary goals. As of this morning i'm officially down 20 pounds on the scale (15 pounds since starting this spreadsheet and having the fit bit) and it's all working.

So, if you also struggle with having cheat days and feeling guilty about it. DON'T! It's a part of the path.

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Hands down most important aspect of weight loss.

Water, is literally make or break for me. If I don't drink enough water, I always overeat because I feel hungry when I'm actually not. When I drink at least 2L of water a day, I rarely feel hungry.

TL;DR Don't underestimate the power of water.

submitted by /u/gregmanisthebest
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Triglycerides >800

I am currently 210 - after successfully getting down to 175 last year. Ever since I've been on a few new psychiatric drugs (for my bipolar depression/generalized anxiety) my weight has been creeping up. My appetite has been out.of.control.

Got blood tests run recently and my triglycerides were over 800 and my blood was too fatty to measure the LDL levels. This was pretty upsetting to hear :/

I'm currently focusing on CICO, but obviously there has to be more done. Has anyone battled such high triglyceride levels and pushed them down with diet and exercise?

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Does a good pair of running shoes need time to be "broken in"?

I got a new pair of running shoes last weekend, after I found I could touch my foot through the tops of my old ones. They were recommended for running. Ran my same routine this week, and my toes start to go numb by the end of the run, and the top of my right big toe has a little bit of pain/soreness. Am I supposed to give them time to wear in, or is this a sign of a bad pair of shoes?

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Does anyone here use Paul Mckenna's 'I can make you thin' system?

I've got the book and I'm on day 3 of the 90 day checklist. If anyone is using it or has had success with it, please share your experiences. Is the idea of not dieting and becoming thin too good to be true?!

Also my specific question is, does the hypnotic CD work for you? I don't really remember it because I either fall asleep or I can't concentrate on what he's saying whilst I'm counting backwards from 300.

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I have Two Questions!

My weight loss is slowing down and I haven't changed anything about my calorie intake goals, am I finally done loosing water, am I now loosing fat?

Next question, I was just curious what time of day do you weigh yourself? Is a logic behind it or just convenience wise?

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