Eleanorsbee

avocado is lovely added to it .. swap butter for avocado

personally I would keep the butter and get rid of the bread

I experienced this for about 6 months ...... in the end I came to the conclusion (after trying iF, Carb cycling, refeeds, more cardio, less cardio, low rep high weight, high weight low rep etc etc etc) that the whole TDEE/BMR thing + how many calories in a chicken breast according to MFP ..... all has to be taken with a pinch of salt. I dropped my calorie intake and the weight dropped again. It could well be that despite the technical approach, that you are eating at maintenance

Well it defines what you consider to be bad .... unless you are trying to become an advocate of the true paleo lifestyle ..... or president of the Official Paleo Fan club .... or even a board member of the Fad Diet Committee; Then in all reality crap all is going to happen to you if you eat a peanut, drink a beer eat a farmed fish, drink a protein shake or put sugar in rice. Paleo is merely a tool that can help you in losing weight, or leading a healthier lifestyle ... assuming your current diet is worse than a Paleo diet. Ultimately though, Arnie used to drink a beer after working out and smokes great big cigars ... I doubt cavemen did that I am assuming your goals are Loose fat ? ... get bigger muscles, get stronger, be healthier All of those can be done with regular food as long as you eat in moderation, get plenty of protein, get carbs when you need carbs, get fibre when you need fibre ..... dude even neat sugar has its uses if you need a glucose spike in order to pull of a PB on a 2000meter sprint on the rowing machine. If I was you, I would do what most people on here seem to do and just do a 80:20 or 70:30 Paleo split .... so eat real food the majority of the time, but don't worry about utilising modern food if you want a chocolate milkshake after a workout Just make sure you keep to your calorie goals and get a decent amount of protein and green veg doing so

^^^ this I do cardio on my off days .... so lift mon, wed and fri ... and do cardio tues, thurs and sat The cardio doesn't really stress my body any more as I run / row at a comfortable pace, but what it does do is get the CV going, burn a couple of hundred calories and most importantly ease any DOMS or soreness. I swear that running aids recovery if you don't push it ... as does a good brisk walk for 45mins

hard game ! you what you need to do, you know how to do do it .... but the hardest thing is your will power and sticking to it with so much temptation. one word "accountability" you need to find a way of making yourself accountable for your choices ..... have you tried tracking your food in a log (app or paper) ..... just seeing what you are eating, writing it down, noting the calories, can go a long way to making your self accountable as each time you go to eat something, or go back for seconds, you see just how much you are eating and can stop it. That my one tip ..... I am sure by the end of today you will have loads more as everyone else jumps in oh .... and congrats on your journey so far, that some awesome results and success you have had

dont get low weight dumbbells ... after a week you will find they are too light ... get ones you can adjust and add to i.e., buy standard screw lock dumbbells and a couple of plates ...... in a months time when 10kg is too light (for example) ... buy some more plates and up the weight adjustable take up less room and can grow with you

have a child. my daughter is now 4 ...... I play hide and seek at least once a day .. she isn't as good as me .... but getting better AND when she does hide really well and you cant find her, you really really panic .. ARRRRGH, wheres my child

yeah it comes down to body fat CF girls don't have dainty waists because they are at an athletic healthy weight ..... for them to compete on stage for body building they would have to drop their BF % to about 8% ... men get as low at 3-5% this is not sustainable and you wouldn't want to try and compete in CF being that lean, you body cannot sustain that little fat without shutting down. As PaulG said ..... CF don't look like body builders because in comparison they are fatties edit: ... and I wish I was as fat as a pro CF'er

yeah, I echo the above .. I would wear them under my gloves for heavy bag work. I use nice and heavy 16oz gloves for any bag work ..... it slows you down a bit, but when you go back to no gloves or 10oz gloves its like you have become the flash ..... also wearing bigass gloves allows you to really screw up your punch and not hurt yourself and punch for a long time without hurting yourself I haven't once ended up with black-blue hands/fingers using 16oz gloves

tracking sucks .... i do it every now and again to see what my daily intake is .... just to make sure stuff isn't creeping back in ... like the daily quest bar, that I convinced myself was protein and therefor good, loosing site that the extra 200kcal in the morning wasn't needed and to remind me that the handful of nuts as a snack and the dessert of greek yogurt before bed even though I wasn't hungry were also good protien sources .... but all of it added together meant I stopped loosing fat. Now I am back on track, I won't calorie count again until I stall ... again.

rent the space of the old gym out and open your own NF gym .... you never know you might get bought out by the same people and make a bit of money on it

I would have a go at hard boiling one of them ..... its possible that the outside of the egg will defrost in the boiling water and solidify before the inside can defrost get gooey and leak out. for the price of an egg and in the interest of science .. try it !

you know those times you really want a chocolate milkshake ... but you know you should have a chicken breast because your macros decreed you need 30g of protein and you only want to consume 165kcal ...... but the milkshake is some 240kcal and has 30g of Carbs of which 30g are sugars ? then you reach for the protein shake .... ok so its not "quite" as nice as the milkshake, but you can hit your macros with it

it will get better regarding lifting and running I now lift on Mondays, Wednesdays and Fridays ... and run and row on Tuesdays and Thursdays .. and if I have the energy on saturdays. Its not an issue any more ... once you are used to a bit of running, then the running ts just a way of burning 300k/cal and I slowly get quicker over time ..... when I started though, if I ran after a lifting day it would kill me and the next lifting day and subsequent running day would be complete failures.

is trying to wipe your entire body with a pack of 5"x3" wipes really any quicker than taking a shower ? ..... and more importantly, where will you be doing this .. I assume, in the gym changing room, next to the showers ? rinse + showergel + rinse + towel dry .. that can all be done in 5mins and it will be far far more effective than trying to use a bit of impregnated tissue paper And you will smell nice ... go with a coconut and shea butter showergel ... EVERYONE loves a lady that smells like food

your position sounds exactly like mine. I use a yoga app to follow one of these 20-30 minute yoga routines 3 times a week (1) Combination (2) Flexibility (3) Strength (4) Stretches for runners The last one specifically works on hip openers and stretching legs and does tis :- Mountain Standing supported side Stretch: Left right left right aountain standing forward half bend rag doll standing forward bend supported back bend forward bend forward bend with yoga lock downward dog 3 leg downward dog left lizard left half monkey left low lunge left half monky left low lunch left downward dog 3 leg downward dog right lizard right half monkey right low lunge right half monky right low lunch right downward dog three leg down dog left triangle left down dog thre leg down dog right triangle right down dog one legged king pigeon with forward fold left down dog one legged king pigeon with forward fold right down dog reverse corpse cobra reverse corpse cobra reverse corpse childs pose table top thread needle right table thread needle left table staff cobbler staff seated forward fold staff crab staff seated forward fold staff crab corpse half shoulder stand corpse fish corpse banana left banana rightknee to chest happy baby reclined pigeon left reclined pigeon right corpse

well you are burning less calories .... the more you run more efficient you become at it. So if your goal is calorie burning, then yes, run further or faster ... or put a few sprints in ... or change your route to involve more hills .... effectively you need to challenge your body to change it

people say the hunger does pass ........ I hate these people I am sure it does pass for the majority of people ... after a while the body gets used to not eating 3500k/cal of chips and bagels and happily lives on 2000kcal of meat and veg. But for me ? .... no, I only ever loose weight when I am suffering, when I am grumpy and hungry, when I am fighting the urge, looking int he fridge for something with no calories I can eat but all thats there is cheese .. arrrrrrrrgh and all thats in the cupboard is friggin childrens cereal fortified with added sugar and chocolate bits ARRRRRGH after a while, I am still hungry, but you learn something quite valuable .... do you know what happens when you are hungry ? ..... NOTHING .... you just remain hungry and grumpy .... your arms and legs dont fall off, you dont die before your next meal ... I guess its a bit like craving a cigarette if you are a smoker

I cheat. I still eat the cake .... well, my head and body do in reality, on days I lift I have a chocolate protein shake .... 25g of protein all wrapped up in a milk drink .. whoop breakfast for 200kcal and kills the sweet tooth. For a desert .. 100g of greek yogurt, with 7 drops of 0 k/cal toffee flavouring in it .... it turns in to a sweet toffee pudding for 57k/cal and 9g of protein and if I really need a sweet treat ... maybe a mid morning with a coffee bit of cake ..... nothing beats a double chocolate brownie quest bar slightly warmed ... 170k/cal but with 21g of protien and a billion fibres All this stuff can be snuck into a fat loss diet as part of your daily calorie intake ok so none of is as nice as a baked cheese cake with berries dribbling off the top, or a 400k/cal starbucks mega muffin with rasberry and white chocolate BUT all of them halt the sweet tooth and I find naughtiliy satisfying whilst getting my protein up at the same time

I was single until 21 .... I didnt get married until I was 38 had a kid about the same time and am now 41. marriage and kids ... they are like anything else, if you rush it you will only get it wrong and have to do it again ... which reminds me, I rushed in to buying a rucksack ... and its just not right for me ... now I need to spend more money on one that does suit my needs ... gah !

je fit is a phone app used for tracking workouts and progress .... one of its features allows you to track body measurements .... but I am sure most other health based apps do a similar thing

I measure everywhere JE fit tells me to waist chest arms forearm shoulder hips thighs calves neck oh and across the navel itsa good indication as you might not loose any fat from your waist fora while, but off your legs and arms .... which ina way is annoying because it makes you look even weaker .. but it lets you know its working and eventually the other parts catch up

as above .. buy a spiraliser of some kind zoodles, caroodles, sweet potoodles ..... I havent had a pasta based food in about a year now ... and honestly prefer raw zucchini zoodles

know anywhere with a punch bag ... its quite easy to stay off a leg whilst working a bag .. and will knacker you out Sandbag straight leg deadlift in to clean and over head press, repeat .. keep the weight light to turn it into resistance cardio circuits of pullups, pressups and chin ups Also .. have you access to a rowing maching (erg) .... give it ago, mine works wonders for rehab as there is no compression on joints and its easy to get a very good long workout without stressing tendons, muscles etc ... might not work in your case not knowing what your knee is doing, but I have found that the rower works wonders on my knee and ankle pains in the past