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  1. Hi I've been on a weight loss journey. Down 70lbs in 2 years doing keto and little to no exercise. I started going to the gym in April to help speed up my process. I do light cardio and lots of weightlifting. I love it. My question is, since I've been going to the gym and eating keto I've been feeling really weak and very hangry. The scale isn't moving much even though I'm still eating the same as foods and amounts as before. Is this scale stuck due to gaining muscle? Or do I need to introduce carbs? Is it really just about being a calorie deficit or am I missing something? I still want to lose another 70lbs. Thanks.
  2. Have any questions about how the challenges work? Need help setting up your challenge, or advice on picking goals? Have a tech issue? Ask here! A few known things: 1) If you're on a mobile device, especially one with a smaller screen, you may not see the big create your challenge button at the top of the page. If this is the case, either turn your phone to landscape to see the button, or use the link in the header under "5 Week Challenges", which is here: https://rebellion.nerdfitness.com/index.php?/forum/1318-current-challenge-january-2nd-to-february-5th/&do=add#start 2) If your links are linking to the previous challenge, do a hard refresh (shift + refresh in most browsers, though yours may be different). 3) If you're trying to use Tapatalk, it isn't going to work, and unfortunately this isn't something that we can do much about at this time. I'm trying to get us set up within a mobile app, but the software we use and Tapatalk no longer talk, and after talking to support on both ends, it doesn't look like they're going to start again. I promise this is something I'm actively working on.
  3. Welcome! Pick Your Goals Pick 1-3 goals related to workouts, nutrition, and/or mindset to work on over the next 5 weeks. Create Your Thread Start a new topic in the current challenge forum. You can find the current challenge forum here: https://rebellion.nerdfitness.com/index.php?/forum/251-5-week-challenges/ Name it whatever you want, but we recommend putting your name in the title! Write Up Your Goals You can write as much or as little as you want here, but the most important piece is writing out what your goals are. Some other things that can be helpful to include are thinking about how you're going to accomplish these goals, some things that might get in the way, and how you're going to kick those things right in their behinds. Tag Your Thread Under the title box, there's a button labelled "Add Tags". Click that and you can add tags, separated by commas. We use tags to separate ourselves into groups based on fitness goals, called guilds. (If you've done a challenge in the past, we're tagging our threads instead of putting them in guild specific subforums) So, how should you tag your thread? If your goals Use the tag... Are getting back into fitness, this is your first challenge, or you're respawning after a longer break rookie Are focused on general fitness, or you aren't sure about what guild you'd like to be in, or don't want to choose one rebel Revolve around hiking, geo-caching, travel, exploration, rock climbing, etc. adventurer Focus on bodyweight strength, gymnastics, dance, or parkour assassin Your goals center around movement based disciplines like yoga or tai chi, or are focused on balance or mindset druid Are martial arts focused (any discipline) monk Cover a wide variety of interests, as your ultimate goal is to be a jack-of-all trades ranger Focusing on endurance sports, such as running, swimming, or biking scout Revolve around getting as strong as possible warrior Yes, you are allowed to multi-class, or be in multiple guilds (whatever you'd like to call it )! Just tag your thread with multiple guilds if you have goals around multiple areas of fitness (we just ask that you try to limit yourself to 3 different guild tags). This includes multiclassing in the Rookie guild (so you can belong to any of the guilds, AND tag yourself a rookie). Note: You can see full guild descriptions and examples in this thread. A few notes on tags - Please make them singular. Case doesn't matter - it will default to lowercase after you use the comma. We will do our best to add the proper tag if you forget it Submit Your Thread How to Participate Once You've Submitted Your Thread From here on out, it's really what is the most helpful for you. Update as much or as little as you want with how your goals are going, struggles you're facing, or - how you're kicking them right in their behinds. Some people find it helpful to keep a checkbox style tracker, some people like to use their threads as more of a journal. Either way is fine - it's what's the most helpful to YOU. There are no "shoulds" on how to update your challenge! As long as you're working on your goals, you're doing it right! For a community aspect, other people will read about and comment on your goals and your thread, too - that's part of the fun! You are not required to comment on other's threads, especially not all of them - so don't feel bad if you can't . You can make some amazing friends here, though (I know I have!) so I recommend stopping by at least a few people's challenges and saying hi! We also have a General Chat thread where everyone, regardless of guild, can chat and share tales of their adventures during the challenge, or even request a helping hand should they need it. FAQ 1) Can I pick more than 3 goals? You can! However, we recommend to focus on just a few - as it's easier to master one thing at a time. 2) What goals should I pick? It's really up to you! We recommend building goals off of systems that will help you achieve your goals. Here's one of the best articles on goal setting on the internet. 3) Do I have to have goals in each category (workouts, nutrition, and mindset)? Nope! Those are just the main three areas of fitness! You can work on all nutrition, all workouts, all mindset - it's really up to you! 4) Can I start early (or late)? Sure thing! The forum goes up the week before the challenge (which some people refer to as 'zero week'), so you can start anytime you'd like! 5) Are there other elements of the challenges? Guild Leaders will put out mini-challenges which are completely optional, but are a fun extra if you have the extra bandwidth and like group challenges! 6) What's all of this role-playing stuff I see? Is there a Role-playing Game element to the challenge? The short answer is that there is no official RPG system that we use in our challenges. The long answer is that many challengers create character sheets, assign themselves attribute points, and/or make a character/RPG based system for their challenges. Every challenger who does this has their own system. 7) What's the point of tagging our threads? Tagging our threads helps organize ourselves into like-minded challengers who are focused on similar exercise goals! The tags allow easier sorting using the forum software to link anyone tagged under a guild together so they can all be found by anyone wanting to organize by guild just in case you're looking for something (or someone!) specific and don't want to hunt through every single challenge on the forum. 8 ) Didn't we used to have individual guild sub-forums to split out into guilds instead of tags? Yes - this is a new system we are using. It's still new and there will be tweaks based off of feedback. We are planning on a feedback survey after everyone has had a chance to use this one - and we will use that to help make future challenges better! 9 ) Is there an easy way to form a group of people who want to focus on their challenges together? Absolutely! Create a thread in the Adventure Parties and PVP Challenges section. You can even look for other challengers who have similar goals as you, and create a PVP (player vs player) challenge! 10) I'm feeling a bit lost, overwhelmed, and don't know where to start. Don't worry - you're not alone! I felt that way in my first challenge, too Over the years, though - I've found this to be the most welcoming and kindest community on the internet (I wouldn't have stuck around for over 10 years if it wasn't!) Remember the rules of the rebellion - We don't care where you came from, only where you're going. You're here, which means you're one of us already. We don't care if you've been here for 10 years or 10 minutes - everyone is equal here! Post up your challenge - if you can't decide what goals to pick? Just pick one. Walk every day, drink a glass of water in the morning - start small and build on that.
  4. Hello everyone! I'll make an attempt at brevity but... well you know how it goes with introduction threads sometimes. 😅 I stumbled upon this site in search of like minded individuals to both learn from and help out. I've been on my fitness journey for some time already, but have few like-minded individuals to do it with. Which is why I largely stopped using the public gym and started building out a home gym. Difficult to find people to talk D&D and Warhammer with in the typical gym environment... Timing couldn't have been better given recent worldwide pandemics. So my journey into fitness actually started due to health reasons. When I was 20 years old I had to get my gal bladder removed, which is a fairly mundane and normal procedure, but not on people that young. In the post-op the surgeon gave it to me straight, said "don't plan for retirement, you wont reach it at this rate." Pretty sure he's not supposed to speak like that... but I'm glad he did. As it shoved me in a very positive direction. Here's what I would of looked like around that time: Was hovering around 300lbs at that time and could barely accomplish most basic movements. But I persisted, and while there's been plenty of ups and downs along the way, 15 years later I'm still just as driven to keep pushing and improving. I look forward to participating in the community here! I want to learn from all the people who've had success and contribute to the success of others where I can. And hopefully talk about tabletop from time to time! 😉
  5. Hello everyone, I am a martial artist and I have made muscular gains doing practical exercises but the one thing that I feel is causing me to plateau is foot-related. Let me explain; foot work is hugely important along with leg-related muscular exercise but my feet end up burning severely from any exercise (jumping jacks, squats, etc) that I end up taking micro-breaks so often that I'm not getting a great workout. I've tried 'bullet-proofing' my feet using the video linked and I've started out slow with 1 rep of 10 on each leg but this appears to have no effect in my martial arts training or the effect is so minimal it goes unnoticed. What should I do?
  6. Hi everyone! I realized that I tend to by the same things every time I go to the store, win! But there's a point to it, I'm not sure what to do with all of this heathy food! Loss! I have around 20 items and I need help creating recipes that would be easy to meal plan with. I'll leave the list below, thanks! P.S also any way you can help me with budgeting all this would be greatly appreciated! I'm a poor college student now! Protein 1. Whole Eggs: cage free 2. Any of these could be in my kitchen, Lean Meats: Chicken, turkey, lean cuts of pork (like tenderloin), beef, along with wild game (buffalo, venison, elk, ostrich, rabbit) if I want something different. 3. Fatty Fish: Salmon, mackerel, sardines, and anchovies can help to increase mood during my long shifts and stressful calls. Likewise depends on week 4. Fermented Soy: This produces natural antibiotic agents to increase the body’s resistance to infections. Legumes 5. Beans: Small red beans, kidney beans, chick peas, and black beans depending on what's available for cheap, it's in bulk. 6. Lentils: Low in calories and perfect for reducing the chances of heart disease. Bulk Vegetables 7. Tomatoes: They can help with connective tissue strength and even help to improve vision. Get 8 8. Spinach: Packed with Vitamin K, which contributes to building stronger bones. Buy a box or two 9. Cruciferous Vegetables: Packing your plate at the firehouse with broccoli, cabbage cauliflower, or Brussels sprouts will leave you feeling fuller longer in-between meals. Steamfresh if possible Fruits 10. Avocados: Studies have shown that avocadoes can reduce cholesterol and even help you burn fat. Bag 11. Citrus Fruits: Oranges and grapefruit Bag it and tag it when available 12. Berries: Raspberries, blueberries, blackberries, strawberries, and cranberries Frozen Starches and whole grains 13. Sweet Potatoes and Yams: These act as your body’s storage tank for energy. You better have just the right amount of energy if you’re going to be fighting a fire. A few lbs 14. Quinoa: High in protein, but more importantly, high in riboflavin, which has been shown to reduce the frequency of migraines. If there's someone who deals with enough migraines, it's emergency workers. Bag and tag 15. Amaranth: A great solution to having more fiber since it contains three times more than wheat. Bag and tag Heathy fats 16. Nuts: Walnuts, almonds, cashews, pecans, and pistachios can all help reduce inflammation and even lead to a better mood and mental process. Can also be eaten in nut butter form. Bulk it 17. Seeds: Flax, hemp, chia, and pumpkin all contain good fats that help you feel fuller for longer. Bulk 18. Extra-Virgin Olive Oil: This is high in antioxidants and the healthy monounsaturated fats, which can help to control your cholesterol. Drinks 19. Water: Water makes up approximately 70% of our body I carry around a gallon of water while I'm at work, especially on hot days when your uniform and gear will cause you to lose more water than normal. 20. Green Tea: A chemical in green tea called EGCG can help lower cortisol (your stress hormone) and increase your immune system after long shifts.
  7. Hello all!Long story short I have ulcerative colitis that is in remission now, but I have been training for almost 3 years and think to myself, what am I to do?I barely advance and can't seem to anymore than what I am at the moment! Does anyone have any nutrition tips?I really am in the dark with this thing and I finally ask for help since I don't know what to do anymore
  8. Hiya fellow nerds! Im glad I found a forum like this so lemme just get into it. Im 25 and female. I used to be very healthy I took dance classes on a regular, had a decent diet and was 5'4 125LBS. Then when I turned 18 I got an auto immune disease. I was immediately put on corticosteroids for inflammation and very quickly ended up bedridden but the worst began 2 years ago when I developed a generalized anxiety disorder. In a little less than a year I put on 75LBS, was bedridden most days and am now sedentary. I also dislocated my knee last year and it has since not felt the same. I spend most time in bed now. My doctor tells me I am completely deconditioned and will have to "re-learn" everything. But where do I even begin? My body aches from excess weight and a 5 minute uphill trip makes me feel as though I'm going to pass out. Im completely out of shape. I get heart palpitations and get dizzy with the slightest effort. My diet was also in the trash for the longest time because prednisone (My auto Immune med) increases your appetite. Ive only just recently switched to eating as healthy as I can. Im not the most financially stable individual with getting sick constantly but I do what I can. I also just got a planet fitness membership but thanks to covid thats a bust. Im stuck at home and the only exercise thing I have are 2 10lbs dumbbells altho I could likely afford some type of equipment up to $50 in cost. I need so much help Im so last for where to even start. I just want to be able to cosplay Ryuko again ; A;
  9. Hello, I am new to this forum, so I hope I am posting this in the appropriate section. I am a 19 year old male and weigh 160lbs. I have some muscle, but also some fat (though I am fairly skinny). I have been consistently working out for about 6 months and going to the gym around 4-6 times a week doing a PPL split. My inquiry/point of concern is my bench press. My push days consist of flat bench, incline bench, barbell shoulder press, freeweight dips, and sometimes cable pushdowns. My bench press strength started around 115x8 at the beginning of my training, and now I have been doing 135x4-6 for 4 sets for several months. My one rep max for bench is 165. In order to try to increase this 135x6 number, I started training more for strength by doing 145x3 for 4 sets, but I find that I run out of strength quickly and have to drop the weight by the 3rd or 4th set. So my question is: Does anyone have any ideas on how I should train my bench press differently? If I forgot any necessary information, please ask below. Thanks a lot!
  10. Hey everyone! I'm new to the group and am looking for some advice regarding nutrition. Basically I'm 6"4 used to be chunky and now I guess I'm on the edge of skinny fat and struggle to gain muscle. I've been experimenting with diet trying to find some nutrition dense foods and have come across Quark (Kwarg) in our local supermarket and decided to try it out! I've been eating a 250g pot nearly every day as I'd read it's like yogurt, it's fat free and has around 25g of protein per 250g pot which is great! However I just noticed on the packet today it says contains 8 SERVINGS?! Slightly freaked out that I've been eating something WAY over the quantity than I'm supposed to. Felt like maybe I'd been eating a tub of Mayonaise a day now! The nutrional content is as follows: Per 100g Kcal - 249 Fat < 0.5g Mono/polyunsaturated <0.1g Carbs - 4.2g of which sugars - 4.2g Fibre - < 0.5g Protein - 10g Salt - 0.15g Has anyone else been eating this in these quantities? Would love to hear your advice! H
  11. Look who decided to show her face again. *bullies laughing evilly and cracking their knuckles* (jk) So long story short, I got wracked with guilt the other day because my dad kept falling and we couldn't get him up and I am like the most useless thing ever when it comes to strength and stuff. My dad is in a wheelchair now but still stands up to do some things like putting on a belt (I'm going to convince him to switch to suspenders) or going to the bathroom or switching between chairs. But he still falls and we're powerless to help him and too stubborn to call for help (because we'll end up relying on it and calling for help multiple times every day and things won't get better and that can very easily breed resentment which we don't want). So I'm back here to get strong. Because my mom won't do it so I have to. The goal is to complete a bodyweight circuit three times a week, ideally MWF, with progressive overload. I'll be tracking exercise type/variation and number of reps. I'm starting with mastering the NF beginner bodyweight circuit (with NF beginner dynamic warm-up and some stretching to cool down) but I'd like some ideas on how to vary the routine some so I don't get bored (which is something I'm very prone to). I have access to a gym but I'd rather not use it for this challenge as I haven't paid for the membership. I have three sets of dumbbells (3 lb, 5 lb, 10 lb) and a fat kitty who is willing to be used as a small barbell in exchange for cuddles and food. Additionally, I need to keep track of nutrition and how much I eat so I can make sure I'm eating enough to sustain this level of activity. I tend to undereat in general and also my sweet tooth is a bit out of control lately (I am a sucker for anything with rainbow sprinkles). I'm not worried about my weight at this time (although I'd like to stay the same pants size - ugh clothes shopping). I already have a food log (I use this to track what foods might be triggering my IBS-like symptoms) but I'd like to be more specific and also I'm lazy. ClarinetFest 2019 is at the end of July, plus two concerts around it, and my playing chops are not up to speed. Practice clarinet 2.5 hours this week (add 30 minutes for each of the following weeks). Finally, I need to read more. My 2019 reading list looks like it will soon be graduating to my 2020 reading list. Read 500 pages of leisure reading (i.e. textbook reading doesn't count). I may or may not theme this challenge. I could bring back Steven Universe or do something themed toward the fanfic I'm supposed to be co-authoring (but then I'd be spoiling~!). And I'll put up a spreadsheet soonish.
  12. Hey everyone! Some time has opened up for me and I'm planning on shaping up. Six months from now I want to be as healthy as possible - I don't really have any specific figures (if you want to suggest some that'd be awesome!) in mind but I do want to look/ feel better than ever before. Time is not a huge concern for fitness - so getting up super early/ joining a new sports club/ spending more than 2hrs on working out is fine; honestly, whatever gets the best results! Here's what I have at my disposal. Some of it is equipment around my house and most is at a nearby (really close, commute is not a issue) gym: Treadmill Weights Trampoline Yoga Mat/ ball Pull-up stand Whole Body Vibration Machine Olympic sized Swimming pool Nice outside area for running (Alabama climate) Probably more equipment I haven't seen at the gym Most mornings I have two hard-boiled eggs, a piece of toast, glass of orange juice and maybe a piece of fruit. Lunches and dinners vary but I rarely eat out and mostly craft homecooked meals. I try not to snack but if I do it can range from dried fruit/ nuts to funsize candy/crisps (though cutting down on these is obviously a priority). I'm mostly okay with my diet and am really just looking for help getting an exercise routine started, but still willing to take advice there too. Even if you can just link me to other threads you think can help that would be muy apreciado. Thank you . 160lb 173cm (5ft,7~) 19yr old Male.
  13. Hey! I'm Jean but you can call me PurplePotato! I was recommended this website by a friend of mine and I was wondering if you guys could help me out. So, I wanted to get into muscle acquisition since I've got various health issues that often hinder my energy and overall strength. I'm looking to exercise my arms, legs, and core, since I have to work a lot of retail jobs and heavy lifting looks good on a job application, lol. I'm a creator, and a lot of my work is sedentary (I'm both a writer and digital artist), so anything I can do indoors is wonderful, though I'm not opposed to outdoor workouts as well! Just anything where I don't have to use or pay for a lot of expensive equipment since I'm a student and have to pack light! I also have disordered eating and food insecurity, so please, no diets or weight discussion! (Weight and diets are also triggers for me, so please tag before you discuss it!) Just anything that'll help me feel less woozy all the time would be great! If you need more details, my PM is open! Thanks for whatever help you can bring!
  14. Hello to everyone who reads this, Im 19 years old, 180lb, currently working out from 6am-7:30am before work and classes since im first year university. I have found a routine that I enjoy a lot but my main goal after working out for over a year now is to cut the fat. I changed my diet to a No Sugar, Low sodium, Low Carb, High protein. I also eat snacks between my main 3 meals a day but it consists of Nuts and/or fruits. Down below is my current workout routine. Its a Full body 3-4 days a week. I also put a picture of myself. I know i might seem small to others like bodybuilders but I want a healthy looking body not a body building one. Thank you!
  15. So I've been feeling like starting a YouTube channel about my art, and being a working mom but finding time to game still. But my biggest problem is I don't want my family to see it. My sisters are really critical and I wouldn't hear the end of it if they saw me on YouTube. My husband keeps saying, " Who cares?" True. I just still can't stand them finding out about my personal life. Any suggestions? Any tips on starting a YouTube channel and a blog?
  16. I really need new headphones! I was using my husbands LG headset for running but it's not working anymore. He's getting a new headset that's really nice! And as a result I don't want to destroy them with my sweat. What I'm looking for is wireless earbuds, or over the ear headphones. I've been staying away from over the ear though because I do more than just run, and they have a hard time staying on my head. Earbuds seem to work the best. I am also on a strict budget so anything under $50 would be great! Under $20 is better hehe. Also they obviously need to be sweat proof, and a bit indestructible. Because I am really rough with my stuff. And really good sound! I like a good bass and clear tones! I don't really need noise canceling, and as a parent I shouldn't have that anyways.
  17. Hi! This is my first actual challenge as a Ranger, and it couldn't have come at a better time, because I need to up my ability to be flexible and stick to a schedule at the same time, and we are the jack of all trades. I'll definitely need some help to pull it off, even if that help is someone either rooting for me or telling me I am doing too much at once (happens a lot). So this is the deal. I have recently started a new office job (1st of March). It doesn't really change my lifestyle much, I just spend 8 hours sitting somewhere else and not at home. But it has changed it in three ways. I have started getting up at 5:45 am every day. Which means I have to go to bed early and I need to figure out how to not sleep too much on the weekends (gives me a headache). And I come home at 4:30 pm which is right before the time I start feeling sleepy no matter what (5-6 pm) and then feel wide awake. Will this fix itself over time? No idea. Do I need to do things during those hours? Hells yes. I have started drinking far more water - I hit my four glasses goal every day now and I get to 8 at times. It is because I work in a very warm office, and because I get up super early. I eat more (an extra meal or two) because I no longer get up at odd times of the day. I have started slacking in my workouts. It makes me feel better when I do workout however and I want to get back into it and get some of the strength I lost in my legs back. I focused on my arms more so they are pretty much the same. I like routine, but if I do it too often I get bored. I was on a 'see if you can do yoga' kick and it threw me off balance. Slow and steady is not for me, I want my heart to race. I need to keep up with my chores, my freelancing, and my book (I need to finish the self-edit so I can send it to the editor) and the magazine I volunteer at. I need to also read three chapters of a book a friend is writing. I do a lot as you can see. And I need to make myself spend some guilt-free free time. I need to chill. I am a naturally anxious person (but I don't have anxiety, though I have dealt with depression before) and I need to learn how not to take everything to heart and be a bit less like a sponge that sucks up every negative emotion around her. I need to learn to care less and realise that being nervous only hurts me and doesn't help. Easier said than done. Some things I do to help this - I have a planner and a tracker. I track a ton of things, from my water to what I do to my exercise, to meals, to my work. I am aiming for once a week for exercising (probably Saturday), and moving around during other days. I did that this last week and I am still sore from regular squats (as a reference I did assisted pistols by the bed before that). So, saying all of this, this is what I am planning for these four weeks. GOALS: Track everything - I just need to get back on track with this and as these weeks go buy it should get easier. It is an established routine I am too lazy to go through here, but suffice to say I should be doing a chore a day, some work or some relaxation after actual work. It is a bunch of little steps that will amount to big changes. Worked with the bed and brushing my teeth, should work with other things too. Keep calm - I honestly have no idea how to do this one. I know listening to music after work and moving helps a lot. Exercise too - feel free to suggest routines I can do easily below, I could use the links. I do the beginner body-weight workout from here. I just need something to get my heart rate up. I hate running, yoga and anything that makes me sit still. I like weird moves, low rest times and things I can do while listening to Pantera. Learn to say NO - example, the chapters I am reading. I should have just said 'no I can't this month' but nooooo, Echo has to be nice and accommodating because he is a friend and I have so few of those. Open your mouth and say things, he wouldn't have gotten mad. For this I just need to be verbally slapped over and over. Phew that was a lot. I hope it wasn't too much. Hope to hear from a lot of you, I like conversing with people, it makes me happy when I know people care enough to read and say something.
  18. So i'v been pretty serious for over a year now. I'm looking to get some better results. I'm looking to possibly tweak my diet to do so. So i'm looking for some suggestions. Here is a basic meal log for the week. Should i be more concerned with my daily macros or weekly? I was thinking of cutting out my fruit. Bringing them to 38% 100.4g carbs 44% 117.6g protein 18% 21.8g fat and the calories down to 1147. Any suggestions or criticism is more than welcome. Monday - Wednesday these days equate to 1427 calories macros of 50% 172.4g carbs 35% 121.6g protein 14% 21.8 g fat Breakfast 8 oz milk, pure protein bar snacks (throughout the day) 2 cups of mixed fruit (grapes, strawberries, pineapple, cantaloupe) , 8 oz plain nonfat Greek yogurt, fresh mixed veggies (carrots, broccoli, cauliflower, celery) Lunch grilled boneless skinless chicken breast med-small Dinner Spicy Salad ( that i need to post a picture of one of these days. which with the lose it app equates to 394 calories 41.7 g carbs 19 g protine Thursday just adds a dinner at my moms usually roasted veggies, and some sort of grilled fish. Breakfast 8 oz milk, pure protein bar snacks (throughout the day) 2 cups of mixed fruit (grapes, strawberries, pineapple, cantaloupe) , 8 oz plain nonfat Greek yogurt, fresh mixed veggies (carrots, broccoli, cauliflower, celery) Lunch grilled boneless skinless chicken breast med-small Dinner roasted veggies, grilled fish Friday is the some breakfast and dinner with a cheat meal for lunch. Breakfast 8 oz milk, pure protein bar Lunch cheat meal (usually a burger) Dinner Spicy Salad ( that i need to post a picture of one of these days. which with the lose it app equates to 394 calories 41.7 g carbs 19 g protine Saturday Sunday is the same minus the snacks. I'm usually to busy and distracted to get to those. Breakfast 8 oz milk, pure protein bar Lunch grilled boneless skinless chicken breast med-small Dinner Spicy Salad ( that i need to post a picture of one of these days. which with the lose it app equates to 394 calories 41.7 g carbs 19 g protine
  19. Hi there! Newbie here. So. Here is a LONG story shortened. 36 female Mother of 2 Work from Home Thyroid Cancer @ 20 Thyroid (and all the goes with it) suppressed for medical reasons (to avoid more cancer) so my metabolism sucks but I try not to use that as an excuse... I play the cancer card ALLLL the time though ;-) High weight 250 (probably a bit more but around there I stopped weighing myself) Last year cleaned up my eating a bit, moved a little more and lost about 40lbs Current weight 220 (it was 210 but I got a little depressed and lost all will to move and eat things that weren't greasy and cheesy) Trying to get back on track, getting WAY overwhelmed on the interwebs. Eat this not that, muscle confusion, DOMS, rest days, intermittent fasting, keto, paleo, walking, running, go barefoot, get a yoga mat, buy a Fitbit (that one I did)... my brain is fried. I came across this program/site/community a while ago and am back to see if it can help... I've lurked on this site for a little while. Never committing, never joining. The time has come. I have finally had too much. Too much information, to much trial and error, too many tacos... I digress. I'd like some input from people, ladies or gents, that are similar. Anyone with thyroid issues? I've searched the boards and haven't come up with many posts. Also, I want to know if anyone has done the private coaching. Likes? Dislikes? Worth the $? And how it's different from the Academy. Also, thoughts on the Academy in general. I am about 99% sure I am going to get Academy and really looking hard at the private coaching (depending on cost). I know, I know... it's an investment in me, and my health and all that. If I say I don't have the money I am saying it's not a priority...that being said, my kids like to wear shoes and eat lunch, so it would be a credit card charge and a long time paying it off I imagine (although I don't know the cost yet)... So yeah. In a nutshell; tell me all the things that you think about all the things I've thought and I will read them all! Looking forward to learning and making progress, big and small, with all of you.
  20. Hi people. I'm new to this community, my presentation thread here: Looking to get some help to get fit and improve my physical appearance, strenght and health So, me: Age: 30 Gender: Male Height: 1.69 Meter Weight: 70 Kg, not evenly distributed Other measures: Abdomen: 91 Cm - Chest (no air): 88 Cm - Biceps: 30 Cm, relaxed - Thigh: 61 cm Country and etnicithy: Mexico, Mexican Occupation: Biology teacher, Highschool (full time) Body type: Skinny fat T.T Health conditions: Shoulder bursitis, from a previous shoulder injury. has now healed, but every now and then, when I carry more weight than I should, causing my arm to be pulled down, the bursitis comes back (not severe). Doctor says I can continue to do stuff and I can indeed lift heavier objects, as long as it doesn't cause my arm to be pulled down, he has also mentioned that the best way to solve this issue is to actually increase my back and shoulder muscle strenght. Observations: Don't drink nor smoke, rather sedentary lifestyle My problem: For the most of my life I have been a lean, fit person without without effort, due to my increased metabolic rate an active lifestyle during college. However, with age and lifestyle changes, I got an awful belly wich rendered most of my clothing useless and honestly is just damn awful to look at. I have tried quite a few things and spent quite some money, but without much success. I have also noticed my strenght has reduced, wich lead to a shoulder injury (due to me being stubborn), wich is a problem, since it's just me and my girl and I'm supposed to do the manly things. Main Objective: Loose the belly Secondary Objective: Regain my strenght Bonus Objective: regain my relatively pleasant physical appearance The story so far: (more in the presentation thread) During my younger (early 20ths) years, I remained lean and reasonably fit without any effort at all, due to my increased metabolic rate and active lifestyle, related to my college studies (biology). not so much now. I'm still relatively thin in several parts of my body, however, I have an awful belly like those you see on people who drink too much (but I dont drink at all) As both me and my GF noticed the alarming changes in our bodies we took the decision to change it and improve, so we took steps towards it, the first step being to improve our diet, from the hand of our trusty doctor, we have a more healthy diet, without being too restrictive (because, as our doctor says, improving your diet is about improving your life, not making it misserable), we eat 4-5 times a day try to preserve the appropiate balance in the meals and avoid the big baddies (ex, soft drinks) while still having our little guilty pleasures every now and then. Then we started with the physical activity. My girl did her homework, got one of those weird hybrid exercise machines they sell on TV (one called body crunch) and is doing a awesome job, the improvements are very evident. Me, on the other hand, I'm in a bit of a loss. first I tried the Gym solution, went, paid, got advice from the guys there and then got abandoned. whille I did see some results after 3 months, honestly is not what I expected, the attention I received was pretty generic and not focused on what I really wanted, and the only size loss I got was on my wallet. Then I decided to try a more strategical approach and went to an actual fitness clinic, there, the doctor did the whole doctor thing, reviewed extensively everything I do (I was glad to be told that my dietary habits were pertty much OK) then he prescribed a home routine, however I had to buy a bunch of gear and a dietary supplement. did that for another 3 months, and while I did perceived a increase in my muscular mass and strenght, the thing I wanted the most, the belly gone, actually got worse. so, went back, his answers were not very convincing so I kinda gave up for a while. then I suffered a shoulder injury and had to come to full stop for 2 months. Now that I recovered I really want this to work. Observations: Because of my bursitis, I should avoid exercises that require me to hold weight with my arms extended downwards. I can hold weight in any other position, no problem (for instance, for weighted squats, instead of holding 2 dumbells with my arms along the body, I can keep that same weight above shoulder) Besides the gear I bought, I have most usual household items and furniture, but nothing that can be used as press bench (really), except for my bed, sadly. I will also include a picture of my current gear, for exercise purposes (basically, dumbells, weighs and an EZ curlbar) and my current body, for shame purposes I really hope you guys can give a hand and I thank you all in advance for the time and effort.
  21. I just wanted to a themed work out regime, because i thought it would be fun and im shipping to the boot camp in Dec.So i need help losing 20 pounds by then. and its been a long ride and i already lost 20 pounds. (current 179, was 200+) help would be appreciated!
  22. Hey Nerds! I would like some suggestions for how to drop that last bit of body fat to get me from about 16-17% to 12-13% Background: Male, 5'-11'' (182cm), 162lbs. (73.5kg), 31 years old. I've been lifting weights 3-4 days a week for about a 1 1/2 years now with some very good results. I went from 185lbs (84kg) and 19% body fat to my current weight while clearly adding muscle (from a visual perspective.) Currently I fast from 9pm to 10am most days and eat about 80% paleo (I still eat some cheese, butter, and cream and have the occasional tortilla). I also skip breakfast. Problem: I would like to get my body fat down to 12% and continue adding muscle. I don't think I'm eating enough and that is something I struggle with. I feel satiated when eating paleo. Some numbers: BMR 1,766 calories, TDEE 2,664 (based on moderate exercise) Maybe I should adjust this to High? Actual daily caloric intake 2100-2400 What I think I need to do: Continue to eat clean but eat more! I think my calorie deficit is hampering my progress at this point and my body is stubbornly holding on to fat. I love to eat low carb (I just feel so much better) so I am going to adjust my Macros to better meet my TDEE like so: Protein: 264g Fat: 117g Carb: 132g What do you guys think?
  23. Hi there everyone I am a female, age 24, height 154cm, weight 69kg. I am on the process of losing weight and am weight training. I wait train early morning before even having breakfast. I live in South Africa. Food is expensive so getting my right amount of protein from food alone is just so expensive! If there is anyone with knowledge on protein supplements I would like some advice please? I am considering supplements to help. I already use 100%whey post workout of 23g protein (I was advised this is the best way to drink it). I did some research and would like to find out if it would also be beneficial to drink casein protein of 32g protein pre-workout as well as the whey post workout? (This is what I found in research but I would like some straight advice considering that I am also trying to lose weight and not just build muscles. Also I obviously don't want to be bulky). If my diet makes any difference, I basically only eat meat and vegetables and only 1 - 2 eggs with some cottage cheese (maybe a Tbsp) every morning for breakfast. Please share advice if you are knowledgeable on this? Thanks
  24. Hey, guys, so about 50 days ago, I looked at myself in disgust, I mean I wasn't obese, but I was overweight for my height and age, I'm 18, 170cm, 82Kgs or 5.5 Feet 180 pounds. I started by altering my diet, not a big change but I wanted to cut out the little stuff before I was drinking a lot of soft drinks, chocolate milk, and muesli bars. After cutting these I immediately saw change, felt better and started to lose weight, I got down to about 75Kgs my target was 72. Since then I started to slip back and am practically back to where I started a few Kgs Lighter. So my question is how do I get motivated to so I can start reaching goals again?
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