| Forum | Topic | Date | Replies |
 |
|
|
|
| Fitness | Minimum Protein to keep muscles from wasting away... | Sep 10 2009 18:16 (UTC) |
4 |
Original Post by melkor: I'm not meaning to contradict the all-mighty melkor's advice, just his math - 150lb / 2.2lb/kg = 68.18kg... 68kg * 1.8g/kg = 122.7g as the upper bound. (It looks like you just multiplied 68 by 2.2 instead of 1.8.) I only caught this because I'm slightly taller - 5' 7.5" - but couldn't believe that someone almost 20 pounds lighter than me needed 150g of protein a day. Especially when I'm averaging only 90 |
|||
| Fitness | Friends are surprisingly ANTI-weight lifting | Sep 02 2009 18:41 (UTC) |
10 |
floggingsully, I already know about that, but I hadn't thought to approach it that way. Good call! Thanks! |
|||
| Fitness | Friends are surprisingly ANTI-weight lifting | Sep 02 2009 18:31 (UTC) |
14 |
They know I am trying to lose weight; they know I go to the gym and do yoga and have noticed me eating less, but don't know my specific goals. I have mentioned wanting to be stronger, in better shape, and generally smaller, but I've emphasized the context of being physically prepared for dance classes starting this fall. [I tore both ACLs ~two years ago and (combined with BC) gained 30 lbs, and have been trying incredibly hard to get strong enough to dance again.] amethystgirl, The soccer/volleyball one is adamant about "weight loss is as simple as calories in < calories out" - which I am happy to hear. They take more of an anti-weight lifting stance entirely, it seems. But considering context, I'm not sure - maybe they think it is strictly for gain. I'm not sure if they believe the weight lifting gender gap. They were so appaled when I even mentioned lifting (several times now) that I didn't ask. I will ask them, and show them karozel's link (thanks!). egerbo, I did not mean to imply that I think a deficit will automatically cause muscle loss. I know about the benefits of HIIT over SS and that lifting while on a deficit will preserve muscle mass and newbie gains. I just meant when(if) I stop lifting weights and switch to yoga/dance, I will likely "need" less muscle for those less/differently anaerobically demanding activities, and that I am prepared to accept any muscle loss as a result. I've lost 10lbs so far at about 3/4lb per week, and I think most of it has been fat, since I've done HIIT, yoga, and a less-than-stellar-and-not-that-structured lifting routine on machines. I'm hoping that structured free weight lifting will up that fat:muscle loss ratio as high as possible. And hopefully kick the weight loss into a higher gear. I'm not 16 and male so I can only pray for the same results |
|||
| Fitness | Friends are surprisingly ANTI-weight lifting | Sep 02 2009 15:56 (UTC) |
20 |
I'm definitely just going to do it anyway, and hope they notice the results. I started yesterday. About persuading them of the truth - they are both male engineers and therefore in order to convince them of ANY thing I need to have some serious, reputable sources backing me. They're both extremely intelligent and well-read (though as stereotypical engineers, not necessarily about exercise... but one used to be a pole-vaulter in amazing shape, the other played soccer and volleyball for years) and not particularly easy to persuade. You can't just present them information without solid evidence; they are quite skeptical. (So why do I have this problem to begin with...?) I would like to present them with some reputable sources to back me up, but I am havin a hard time finding anything not splattered with advertisements for XXX GET HUGE FAST supplements and framed by pictures of men resembling the hulk. Does anyone know a good exercise science journal where I might find this? |
|||
| Young Calorie Counters | Anyone having trouble actually eating enough in college? | Aug 27 2009 17:59 (UTC) |
2 |
My freshman year, a bunch of veg students lobbied the student government/food services and got more healthy options added to the dining hall. Maybe get a group of friends together? Another thing you might want to consider: sometimes you can get out of a mandatory meal plan if you have a religious reason or dietary restriction. You can ask food services about it... it might require you to have a doctor's (nutritionist?) note or maybe you can just claim to be vegetarian/vegan. I don't know how your school works but for example: my dining hall (we only have one) is not kosher so Jewish kids frequently get out of the mandatory freshman meal plan. I know this won't help your problem with actually finding food, but it can be less of a monetary loss. What about a george foreman grill? (Grilled cheese!! mmm) A crock pot? (Stews, chili, slow roasted anything... delicious!) You can cook eggs in a microwave, easy. Is there any sort of outdoor grilling available (if it's warm enough)? How close are you to home? Sometimes I went home on a Sunday, cooked a big meal, put it into tupperware and microwaved it throughout the week. Does your dorm have any kind of common kitchen area? There must be some alternative to the dining hall and cafes. Or... Get a job in a restaurant? |
|||
| Fitness | The HIIT thread - Post all questions, routines, and experiences here | Aug 20 2009 17:06 (UTC) |
22 |
Thanks I know that lifting is supposed to be great for fat loss, but I didn't know if I was actually ready to go to the weight room yet - basically, I have never done anything but use machines, and am not that confident in the free weight room (more embarrassed, really...). In particular, I am concerned about my knees (I have TWO torn ACLs and a cartilage deficiency... I have been rehabbing them for a long time.) I can't do a full squat yet - I go to just below 90 degrees in the knees. My logic was that I should work up to a proper squat before I add weights, hence the calisthenics/30DS. Do you think I should just go for the NROLFW instead?
|
|||
| Fitness | The HIIT thread - Post all questions, routines, and experiences here | Aug 20 2009 15:11 (UTC) |
24 |
Now that I've made it a habit to get to the gym at least 4 times a week, I'm trying to come up with a realistic routine. I started doing HIIT (stationary bike). I'm up to a 20 minute workout (including warm up/down). It kicks my butt! I definitely can't do HIIT two days in a row... but from a calorie deficit standpoint, I want to do more. Is it too much to continue intervals on non HIIT days? I'm thinking something like this: M: rest, maybe some stretching (ballet style/barre or modern workout) For reference: calisthenics = the 100 pushup/200 situp/200 squat challenge + PT exercises for my knees with a swiss ball (a lot of ab and knee stabilizer muscle work), usually with some dance style stretching thrown in I work a desk job now, until classes start Sept. 21st. Then, I will be taking 2 dance classes (6 hours/week), and will be walking all over campus in addition to a new workout routine. I'm totally interested in NROLFW (I just ordered the book), but want to wait until winter term starts in January so I can lose more fat first. What do you guys think? |
|||
| Weight Loss | Dealing with sabatoging friends | Aug 06 2009 13:47 (UTC) |
7 |
You aren't a quitter! Losing 22 pounds is no easy feat. Congrats! Considering your goal is a healthy one, and you only have a few pounds to go, I totally understand why you don't want to stop now and feel like a quitter. It sucks your friends aren't being supportive, but you said it yourself: you DO look fine as you are! They know you better than I do, so maybe they have a point. Perhaps you should consider their advice? What I suggest is this: go for the goal, and then go into maintenance. You won't feel like you've quit, and you'll be a perfectly healthy weight. Once you go into maintenance you might gain a pound or two from upping the calories, and your body might be happy there... or it might stay where it is at 130/132! Just listen to it. Either way, you will be healthy and have a lot to be proud of. |
|||
| Fitness | The office workout | Jul 28 2009 19:02 (UTC) |
14 |
I work in a finance firm, 50 hours a week with no lunch break I take breaks every hour(ish) to get water or walk around. I also do bathroom exercises - sometimes I even throw in jumping jacks or relevés (calf raises) when no one else is in there! When sitting at my desk, I engage my abs and hold my feet off the ground, or even hold my legs straight out in front of me. I feel it in my lower abs more that way, and it feels good on my quads. I also have one of those little stress balls - I squeeze it and it works out my hands and forearms. It really gets the blood flowing! |
|||
| Foods | You can tune a piano... | Jul 28 2009 18:09 (UTC) |
6 |
For the longest time, I thought I was allergic to shellfish and so avoided seafood entirely. Turns out, I'm not! One of my favorite recipies for tuna: http://caloriecount.about.com/tuna-nuna-recip e-r244835 Sometimes I just put a little black pepper on it and eat it right out of the can, with wheat/stonemeal crackers. |
|||
| Weight Loss | Maintenance weeks? | Jul 23 2009 15:20 (UTC) |
|
I usually hit 1800 or 1900 on at least one weekend day, and stay at 1300 or 1400 most weekdays, so my daily average is still a deficit, but I don't feel like I'm dieting, nor deprived. I had planned in a maintenance week every 10th week as a pre-emptive strike against plateaus... I've just been getting worried since every time it's my time of the month, I gain two pounds for a week, and then lose about 2 1/2 right after. I didn't 't monitor my weight vs. my cycle before I started trying to lose, so I don't know if this was always the case. I guess I haven't actually plateaued, but it is frustrating because it feels like I'm gaining! mperic81, you're right - I have been losing slowly, but steadily: about .75 pounds/week. I have lost about 13 or 14 inches so far already! (Of course, it's in those random, unnoticeable areas like my fingers and calves - and my boobs I like dkenworthy's advice - waiting until I have hit a 10% body weight loss to do a full week. I hadn't thought of that, but will definitely try it Thanks, guys! |
|||
| Weight Loss | I ate way too much... now what? | Jul 02 2009 16:21 (UTC) |
4 |
Thanks. I do wonderfully when I'm at work, since I can look at the lunch menu in the morning, plan it all out on CC, and stick to it mostly. I do well with planning. But once there is no structure, it gets almost impossible to control myself. To top it off, I often get home and my roommates are having meats, icecream and beer for dinner...
|
|||
| Weight Loss | 30 Day Shred / motivation buddy | Jul 01 2009 20:18 (UTC) |
2 |
I'm going away this weekend too - so we will be on track! I'm thinking tonight, Friday, and Sunday this week.
My real life gym buddy and I usually do Tuesday/Thursdays at the gym, and occasionally swim on Wednesdays... so I'm probably not going to do it daily. (I love the idea, but I'm super busy so it's not going to happen
I haven't actually done the workout, but I watched the video streaming on Youtube during my lunch break today... it looks like exactly what I need. Let's do it!
Woo! |
|||
| Weight Loss | Protein powder | Jun 30 2009 22:09 (UTC) |
2 |
any takers? |
|||
| Weight Loss | 20/30/50 Fat/Protein/Carbs ? | Jun 30 2009 17:25 (UTC) |
|
Oh, wow... then I guess I'm seriously slacking in the protein department. Thanks for your advice guys! |
|||
| Foods | How bad is sweet tea? | Jun 30 2009 16:30 (UTC) |
19 |
I can relate - I grew up in NC and moved to PA in high school, and balked at the idea of unsweetened tea. Even unsweetned tea with sugar added (when cold) was no substitute. At first I thought it was disgusting, but I gradually transitioned to drinking unsweetned and my waistline appreciates it. Here's some things I did to make it easier: -Try it half & half: mix half sweet and half unsweet tea. (Or start at like 75% sweet, 25% unsweet, and gradually change.) You cut the calories in half instantly! Even restaurants were happy to do this for me when I asked, so there's no excuse. -If you make it yourself, use the same amount of sugar as usual but add an extra tea bag and brew it super strong. When you put it in your pitcher, add water (or extra ice) to dilute it. (This is different from mixing unsweet & sweet tea IMO, since there is definitely a different taste when you brew it with the sugar vs brewing it plain.) You'll end up with more tea than before due to the extra water, but retain that 'southern flavor' .. so the same size serving tastes about the same, just a little less sweet and therefore less caloric. Gradually add less sugar when you brew it. -If you make it yourself, try using a sweetner besides sugar - Splenda, Stevia, whatever you like. -A GREAT alternative is making iced herbal teas (with or without sugar, I like them without since they have more flavor than black tea) - particularly the naturally sweet herbs. A lot of them have health benefits too! I still make sweet tea often in summer, but with reduced sugar. My roommates love it! Good luck! |
|||
| Weight Gain | sodium absorption | Jun 30 2009 14:32 (UTC) |
|
Ok. Thanks! |
|||
| Weight Loss | 20/30/50 Fat/Protein/Carbs ? | Jun 30 2009 14:28 (UTC) |
3 |
Like I said, I'm really just learning about nutrition so I'm just trying to stay within a reasonable window for everything. I am not too strict with it. I've been eating a lot less meat (I feel like it weighs me down) but trying to replace it with beans, nuts, and fish to get enough protein. In general, I'm trying to eat better all around. Mostly, I am confused because I have gotten advice to eat over a hundred (even 150, 200) grams of protein per day. I don't think even at my highest daily intake I ate this much... it seems insane! I thought you should be getting anywhere from 0.8 to 1.2 (depending on activity level) times your weight, in kilograms (not pounds!) Following this, I'd use a multiplier of 1 (since I'm somewhere in the middle activity level) times 178 pounds / 2.2 pounds per kilogram = 80 grams of protein per day. My goal weight would need about 70g per day, and both of these numbers are for a maintenance level appropriate to that weight. So I've been shooting for something between those two. That said... protein powder to hit 200g? Do you guys really do that? It just doesn't seem realistic (or natural, even). But maybe I'm going about this wrong... it would be nice to be able to boost my metabolism to eat over 2000 cals per day. I started monitoring what I eat on June 1st (averaging about 2100 calories/day, but was gaining about a pound and a half per month, which workes out to around 200 calories extra per day). CC said I maintain around 1920 (which seemed to match my calculations), so I cut back my calories to around 1400-1500/day a week or so later. I started working out regularly about a week and a half after that, eating more on workout days. It's only been about three and a half weeks, but I've lost about three pounds and feel a little stronger. Does this seem reasonable? I get put off when I see people are losing 6 or 7 pounds in the same time frame. goodform - why do you build muscle first and then cut fat? Is this a better approach? |
|||
| Weight Loss | 20/30/50 Fat/Protein/Carbs ? | Jun 29 2009 21:56 (UTC) |
7 |
150g protein?! really? I have been averaging around 70g/day. Some days if I eat a lot of meat I hit 90, some days it's in the mid 50s... |
|||
| Weight Loss | 20/30/50 Fat/Protein/Carbs ? | Jun 29 2009 21:03 (UTC) |
9 |
anyone? |
|||
. 
Where can I see 1/8th or 1/6th of a pie or angel food cake?
This is the best way to picture a portion of pie or cake: Draw a circle to represent the circumference of the cake or pie (9" pie? 10" cake?... Read more