Posts by kanddr

User's Posts | User's Topics

Forum	Topic	Date	Replies

Weight Loss	Protein in the AM	Aug 23 2006 15:14 (UTC)	9
Canadian bacon. Low fat, low carb, low calorie, high protein. Throw about 3-5 slices in the microwave for about 30 seconds and you're good!
Weight Loss	Protein Drinks	Aug 18 2006 18:02 (UTC)	4
Optimum Nutrition Gold Standard Chocolate mixed with milk and a couple ice cubes. Shake until mixed thoroughly and you have instant chocolate milk that tastes great (my kids even like it).
Motivation	Starting a trend with eating healthy/exercising	Aug 17 2006 16:51 (UTC)	1
I started working out alone and then my wife decided to join me after about a month. After a few months and some visible results on myself, my friend also decided to hit the gym and started eating better as well. He is also starting to lose the gut! It makes me proud knowing that my actions can inspire others to live healthier as well!
Weight Loss	How to gain muscle?	Jul 13 2006 15:52 (UTC)
Claudius is correct. You cannot gain muscle very well while on a calorie defecit unless you are a beginner. As a beginner it is possible to lose fat and gain muscle at the same time while on a defecit but that usually doesnt last more than 6 months to a year. After that you have to cycle between bulking and cutting. While bulking you are actually on a calorie surplus (clean calories as claudius mentioned) which will help build muscle but will also build a little bit of fat as well. After he obtains the amount of muscle he wants then he need to go on a cutting stage where he is on a calorie defecit of about 500 calories a day while still lifting weights in order to keep his muscle gains. As we all know, cutting will burn the fat off and he will soon show the muscle definition much better especially in the mid section and the abs will soon start to pop out and the much desired 6 pack will appear. In order for the 6 pack to appear he will probably need to be around 10% body fat. So to sum it up, without knowing his stats we cannot say that 4000 calories is to high for him or not but it is a definite possiblity. Yes it seems like a lot but us guys burn a lot more calories than you gals especially when trying to pack on the muscle.
Motivation	Yay for me!	Jun 16 2006 15:49 (UTC)	2
lyndalyn, I'm not sure...judging by the picture in your profile I dont think the guys here would mind :)
Motivation	Yay for me!	Jun 16 2006 15:48 (UTC)	3
I'm happy because my weight has remained exactly the same since April 20th. Yes, nearly 2 months ago! I knew I wasnt wasting my time at the gym because I could see some changes in muscle growth, definition, etc. so I figured I was adding muscle and taking off body fat but it wasnt until today that I actually confirmed it with the body fat measurement. I'm also happy because my green trend line has finally started to go down a bit more instead of being perfectly flat which means the fat has finally started to drop off even quicker than before. I know its not muscle loss too because I'm lifting the same amount of weight as usual and actually increasing the weight a bit lately.
Fitness	need flatter stomach quickly!	Jun 07 2006 16:30 (UTC)	8
You're not going to accomplish much in a week so dont do a crash diet or anything stupid. The best thing you can do is just do a bunch of ab exercises (crunches, situps, bicycles, etc) each morning while you are in Mexico to tighten the ab muscles for the day and make your stomach appear tighter.
Fitness	Quickie about protein...	Jun 05 2006 16:08 (UTC)	2
Definitely have a source of protein after weight training. As dggeek pointed out, protein contains the amino acids needed to rebuild muscle and your body is craving it after working the muscles.
Fitness	Muscle mass and weight gain	Jun 02 2006 16:08 (UTC)	7
Crosswire, eat more calories per day concentrating on protein intake as has been suggested. Hit the gym hard with heavy weights and lower reps (I like a fully body workout 3 days a week) to add the muscle and make sure you take in a good amount of protein right after your workout when your muscles are calling for it most. In order to build the muscles you need to feed them! If you find that you cant add enough protein with food then look into protein supplements. It shouldnt be hard for you at all to add 10lbs of muscle if you follow that advice.
Fitness	at what point did you start to see muscle gain	Jun 02 2006 16:00 (UTC)	1
If you are weight training regularly then it may be a good time to use the mirror and a body fat % as a gauge of your progress instead of the scale. I know my scale hasnt moved for about 6 weeks but I can see a difference in the mirror and I've lost about 1.5% of body fat in that time period so I know I'm adding muscle at the same rate as I'm losing fat.
The Lounge	free bracelet for cancer research	Jun 01 2006 15:26 (UTC)	7
Thanks, I ordered one for my daughter. Her grandmother (my mother in law) died of breast cancer in January so every bit of research in breast/cervical cancer is encouraging. Hopefully they will have found a cure by the time she is old enough that it may affect her.
Motivation	Memorial Day Flubs	May 30 2006 21:57 (UTC)	4
Yep, that 16oz steak Friday night along with many, many drinks shot that day down....Saturday was okay.....Sunday we went out to eat for Mexican and that day was ruined as well. Oh well, I'm back on track and I had fun so it was worth it.
Weight Loss	feel dizzy, light-headed, queasy	May 30 2006 21:49 (UTC)	1
Everything apprears normal as far as your calorie intake and carb/fat/protein % ratio. I'd make sure you are drinking enough water as the others have already mentioned and just watch it for another week. It could just be that your body isnt used to the change yet and the drastic change in diet has thrown your body chemestry off a bit.
Weight Loss	Am I on the right path?	May 26 2006 17:50 (UTC)
It's definitely a good start but for best results its better to dig deeper as you suggest. Avoid the simple carbs and substitute processed foods such as white rice and white bread for brown rice and whole wheat bread. Even though they still have the carbs they are more complex and take longer to digest which will reduce the amount of insulin produced and eventually stored as fat. Watch for sugars and high fructose corn syrups added to foods as well. Manufacturers are smart and will put in big, bold letters "made with whole wheat" which looks great but then add tons of sugars which counteracts the good benefits of the whole wheat (cereals are notorious for this). Also, read the lable for the words "whole" wheat and "whole" grains because they are very different than just "wheat" or "grains" there is more nutrition and more fiber in the whole, unprocessed grains. Finally, just take the lable reading steps as you see fit. If all of this confuses you just look for the stuff that you know is good or bad for you and choose accordingly. Eventually you'll learn to recognize the hidden bad ingredients in the label and learn to avoid them.
Weight Loss	Is my carb/fat/protein ratio good?	May 26 2006 17:40 (UTC)	3
Definitely increase your protein by eating eggs, lowfat dairy products, fish, chicken, turkey, lean red meat, etc. If you do that and keep your daily calorie intake at the same level your carb and fat ratio's will go down to the better %'s.
Weight Loss	How much is too much?	May 26 2006 17:33 (UTC)
gemini1681 is correct with the quote from the book. Your muscles are actually torn at the microscopic level during weight training and rebuild themselves during the next day to day and a half of rest and that is when they tone and build. That is why it is best to only weight train the same muscles every other day but you can do cardio daily. It is best to consume some easily digestable protein within an hour after a workout to give them the fuel needed to start rebuilding and then some more complex protein later on to continue the build. Post work-out is actually a good time for some simple carbohydrates (the sin!) because you need to get your blood sugar level back up a bit after working out. So if you are one that has a weakness for simple carbs (bread, etc) that is the best time to consume some (in moderation of course). I know this conversation has swayed a bit from the original question about cardio, but it seems to be engrained in the majority of people that cardio is only way to reduce fat/weight. Yes, you need to do it but you also need to do weight training in addition for the best results. Most women are also afraid they are going to get "buff" from weight training, but genetically most women cannot get the large muscles without A LOT of hardcore weight training. Instead, they add lean muscle which makes them look toner while increasing their metabolism at the same time which helps burn the fat even when not working out or doing cardio.
Weight Loss	Meeting of the End of The Road Club	May 26 2006 17:13 (UTC)	5
As others have said, simply modify your goals now. Now it shouldnt be about weight loss and should trend toward "in the mirror looks". You'll need to modify your workout and reduce the amount of cardio and increase the amount of weight training. No, your're not going to get "built" but you'll tone up with lean muscle and even though your weight may remain the same you will look better in the mirror. It's very possible that part of your 30 pound weight loss included muscle so now you need to put that muscle back on at the same rate you reduce the remaining bit of fat.
Weight Loss	How much is too much?	May 25 2006 17:06 (UTC)	5
Hey, coachdee beat me by 4 minutes and said it much more eloquently than I but at least I wasnt completely in left field :)
Weight Loss	How much is too much?	May 25 2006 17:04 (UTC)	6
I've always heard to keep it under 45 minutes. Any longer than that and you start to get muscle deterioration (or so I've heard).
Weight Loss	Healthy fats	May 25 2006 16:57 (UTC)	1
I definitely agree with hkellick - eat more fish! They provide the Omega-3 fats which are very good for you and are also a good source of protein to help get the protein % up there as well. Salmon, halibut, and tuna are my main stapels but there are also many other varieties out there. The nice thing about fish is that they add the good fat and protein without hardly any carbs so that helps even out my carb/protein/fat ratio for the day.
The Lounge	Where are all the men?	May 19 2006 17:51 (UTC)	14
I'm not seeing any pics.
The Lounge	Where are all the men?	May 19 2006 16:18 (UTC)	17
I'm a man! :) 36 years old, married for 15 years, 2 children. In February of this year I weighed 205 and had a bit of a gut....didnt look terrible but not good enough that I wanted to go shirtless in the summer. My wife and I decided we were going to go on a cruise the last week of April and that was enough motivation for me to join a gym and see what I could do about losing a bit of weight. After joining and making myself go for the first two weeks I started to WANT to go and started seeing results which motivated me even more. I got my wife to go with me and now we are both hooked! I've only lost 18lbs but I've added a fair bit of muscle in the process so I cant reliably use the scale for progress any longer because even though the scale has evened out I can see progress in the mirror. My abs are actually starting to show when tighten the muscles and I'd like to see just how good I can look now. Needless to say, now that the cruise is over I'm still hitting the gym 4-5 nights a week with cardio on those nights and full body weight lifting every other night. My wife is really liking the results as am I. Edit: I thought I'd add that it was strictly me that wanted to start going to the gym and lose the weight and not anybody else. Nobody can make your husbands want to improve themselves but if there is any way you can get them to start and stick with it for a couple weeks they may want to continue to go once they see results. It actually was reversed in my case with me joining and then my wife wanting to go to the gym with me. She is 5'4" and weighs 112 lbs so she didnt need to lose a single pound but she wanted to tone up some areas. She has always had a hard time keeping ON weight so we had to make sure she increased her calorie intake, did very little hard cardio, and focused on weight training to replace the little fat she was losing with lean muscle. I know nobody here wants to hear about that "problem" of hers but I thought I'd share why she started going with me as well.
Motivation	what's the funniest compliment you've gotten	May 18 2006 19:59 (UTC)	10
When my son and I were messing around he went to poke me in the stomach and I tightened my muscles: "aooowwwww, thats hard and not squishy anymore!" :)
Fitness	crunches and push-ups	May 16 2006 16:53 (UTC)	9
I do an ab workout every day unless they are sore from the previous day's workout. If thats the case then I just give them a day off and hit them the next day. I do a full body workout every other day to give the larger muscles a break and time to rebuild but I try to work the abs daily.
Motivation	Lots of ladies...	May 16 2006 16:47 (UTC)	17
Remember to watch the green trend line on your weight chart and not the blue daily weight line. The blue line will zig zag all over the place but the trend line should be a bit smoother and trend down if all is going well. Also, are you lifting weights? My trend line is evening out but I'm also weight training 3 days a week so I'm adding muscle and my weight is starting to stay the same but I know I'm improving because I can see it in the mirror. The scale is a good measurement tool but not extremely accurate if you're lifting weights along with your cardio workouts.
Weight Loss	Stomach fat!!	May 09 2006 15:55 (UTC)	28
There is no way to pinpoint the stomach fat for loss so what you are doing is just fine. In order to not lose inches from the thighs and butt concentrate on muscle building exerercises that target those areas so you can add a bit of tone muscle there to replace any fat loss.
Motivation	Met my goal - now to unmeet it...	May 08 2006 17:16 (UTC)	1
Well, I'm back from the cruise! And the result??? 1.6 lbs gained which is actually less than I thought I'd see on the scale. No big deal because I'm back into healthy eating again now that I'm home again and I know I can lose that small amount in the next 1-2 weeks. I was watching what I was eating for the first 1-2 days then decided to say the heck with it and ate what I wanted and as much as I wanted for the remainder of the week. I ended up working out 3 times while gone so that is probably why the gain wasnt more like 3-4 lbs. All in all, Im happy and tan too :)
Motivation	Lots of ladies...	Apr 27 2006 16:25 (UTC)	77
I've been doing cardio 5 days a week. M-W-F for about 1/2 hour and about 45 min on T-TH. I lift weights on M-W-F on the shorter cardio days and I think its been a good plan so far. I also had man boobs and they have mostly been replaced by muscle now. My wife said I have pecks for the first time in our 15 years of marriage. Oh, you mentioned about getting your waist the same measurement as your inseam earlier. I was a 36" waste - 34" inseam before but now I'm back to a 34"-34" so I know exactly what you mean.
Motivation	Lots of ladies...	Apr 27 2006 15:20 (UTC)	79
20lbs in 2.5 months isnt unrealistic at all but is pretty aggressive. The weight will start to come off slower when you get rid of all of the excess weight and get closer to the last 5-10 lbs - at least thats what is happening in my case. Also, if you are lifting weights you will be adding muscle which will make you look a lot better but wont appear as improvement on the scale. I'm still watching the scale closely but I'm looking in the mirror for improvements even more because the muscle definition is starting to show quite a bit even though I've only lost 1lb in the last two weeks. We're the same height and right now I'm at 189 which is 1lb under my goal weight of 190 which is yours too. I still have a layer of belly fat and some love handles left that I want to lose but I look a whole lot better than I did at 205lbs. I think you'll really like the way you look at 190. I still want to lose another 5-10lbs or exchange the 5-10lbs of fat for muscle and I'll be right where I want to be.
Motivation	I did it!!	Apr 26 2006 16:04 (UTC)	1
I did that same thing earlier this week with 3 dozen Krispy Kreme's calling my name in unison.

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