Posts by bpanke

The only diet pills that ever worked contained ephedra which is now an illegal substance because it makes your blood pressure skyrocket.  I used to take Xenadrine a long time ago and my BP went from 110/70 to 167/86 in 6 months.

You may need to switch some things up.  If  your caloric intake is held at a 1000 cal deficit long enough, then your body will slow down and not burn as many calories.  Your body wants to stay the same.  When you get to a plateau you need to change things up.  Change your workout a bit.  Eat a 500 cal deficit for a day or two here and there.  Or even eat a 0 cal deficit once in a while.

as a highschool and aau ref, I can tell you its a lot.  However there are just too many variables to tell for sure.  All you can do is guestimate.  The length of the floor is 84 feet and its 50 ft wide.  factor in all the physical play in the middle rebounding and the squatting done while guarding another player.  About every 60 times you run the length of the court, you're running a mile.  Because of the bursting and sprinting you're burning more calories than while at a jog.  You are probably burning 200-250 cals for every mile in addition to the cals from physical play and sqatting (and sliding) mentioned earlier. 

Sorry I don't have a better answer.  They say players run an average of 3-3.5 miles per contest, depending on playing time.  If you play a lot I could easily see 1000 calories for a hard contest.

I used the tool for a few months and got a really good idea of how many calories most of what I eat is.  Then I stopped.  I can reflect back on a day or even think about what I'm going to eat during a day and usually be in a close range on calories.  You have to do what works for you.

Well, if they're not willing to let you bring some healthy options for yourself, then maybe you need to spend your weekends elsewhere.  What does your BF say?  Does he care?  Honestly, are they going to throw you out if you bring some of your own groceries?  If they do then I would stop visiting.

Jane is right. More fat, more protein, less carbs.  Space your meals out, instead of eating 1 or 2 big meals, try 5 or 6 smaller ones.  It helps avoid highs and lows and also helps you avoid ravenous hunger that leads to binging.

Sounds like your body is in a state of maintenance.  Swimming is your workout of choice so it sounds like you do it a lot.  If you do the same exercise and eat the same amount of food, eventually your body adjusts itself to that.  You need to throw it a curve ball.  Do some different workouts.  Not just swimming.  Lift some weights, run a few miles etc...  You may want to look into zig zagging your calories as well.

You can't do much when you pull an ab muscle but take it easy.  You could still exercise a little but only doing things where there is no strain on it.  Maybe a stationary bike or something.  Perhaps some walking. 

I know how you feel.  It seems every time I start making progress I hurt myself or get sick.  Right now I've been sick for a week.

Your grip strength is related to forearm strength, and you could have the same issue I do which is a bit of carpal tunnel.  I can't hold heavy dumbbells for long either.  I do my lunges with a barbell just to forego the stress on my wrists and hands.  I find it to be a lot more comfortable that way too.

Maintaining weight while losing fat requires a lot of patience.  In my experience the noticeable gains or losses seem to take more time than just losing weight.  I have a couple of suggestions.

1. As was already suggested, you will need a good weight training routine.  Heavier weights, less repitition.  Also, look into compound movements.  These typically raise your post workout oxygen consumption and keep your metabolism going.  Look into HIIT as well.

2. 1300 cals is not enough for someone who is trying to transform their physique.  That is what you're doing.  keeping/building muscle, dropping fat.  You are lethargic for 2 reasons, too few cals, and the carbs you are eating are mostly from dietary fiber.  This kind of carb will not give you much energy as it is not absorbed by your body very well.  You want to limit your carb intake to probably around 20-25% of your cals (or maybe even less), keep your protein up to around 40-45% and the rest is fat.  Fat is NOT the enemy.  You need enough fat in your diet so your body begins to use it more as a source for fuel. 

Your logic sounds good except for one thing.  3500 is a bit much.  I'm 6'2, 230# male and I work out every day.  I can eat around 3000-3200 and not gain weight.  If you are in maintenance then a little less cardio and a little more lifting is a good thing.  Up your calories just a little (like 2500).  If you're still losing weight and not gaining any strength after a few weeks, go up a little more. 

Most people have certain times of the day where they feel sleepy and unmotivated.  I personally seem to hit a wall around 2-4PM and then I rebound.  I work out at lunch now because my after work workouts were getting pathetic.  I just couldn't wait to get home.  Food doesn't really seem to matter at that point, at least for me.  All of the foods you suggested are probably fine. 

My post workout drink is coffee (6oz), water, ice, few tablespoons of cream, blended with chocolate protein powder.  Pretty tasty actually and keeps the energy up in the afternoon.

I did one about 5 years ago.  I was a very poor swimmer and concentrated a lot on that.  I found that the biking was definitely the hardest part.  I think I trained for about 3 mos for it but I was in pretty good shape before.  My mistake was not biking outdoors.  I biked at the gym for most of it and that was an error.  Get outside and bike and practice running right after.  I remember I almost fell after the transition from bike to run.  Took about 1/4 mile to really get my legs under me.  Good luck, its very rewarding no matter where you finish. 

If you're doing all that exercise you're not going to gain.  If you're exercising that much and eating 15-1800 cals/day then you aren't going to have any excess cals to build muscle or fat.

I am having success with 6-7 meals per day.  No need to snack.  I keep all meals between 200 and 600 cals.  I'm a fairly big guy so I'm losing weight by cutting intake to 2400 cals/day.  My higher caloric meals are usually lunch and dinner.  So I guess you could say I eat 3 meals and 3 snacks.  I'm cutting carbs drastically so my snacks went from cookies, candy, and chips to cottage cheese, protein shakes, mixed nuts, and salad.