Quote :

"So I’ve noticed that my weight loss has stagnated. I have a pretty good idea why. With the weight I have already lost my BMR has reduced. When I started this diet/exercise program my BMR was just over 2,000 cal/day. I went on a 500 cal/day deficient to meet my goal of 1 lb fat loss per week. I just calculated my current BMR and it’s right over 1700 cal/day. So with my current 1500 cal/day diet I’m at a 200 cal/day deficit, thus the slowing of weight loss. My question is, in order to get back to 500 cal/day deficit I would have to be eating 1200 cal/day total. Is this dangerous while also implementing a strenuous weight lifting program? With the amount of protein shakes (140 cal x 2 a day) and protein bars (270 cal once a day) I’m eating almost half my calories in just supplements. In order to get the protein I need (at least 120 grams/day) and not go over 1200 cal/day it looks like I’m going to have to almost completely cut out carbs, and maintain a high fiber/high protein diet. I see a lot of fibrous leafy greens (kale, bok choy, mustard greens) and lean meat (chicken breast, fish, egg whites) in my future. Damn this is going to be tough!! "

how has your body composition changed in that time?

[Edited on August 8, 2013 at 10:52 AM. Reason : ]

8/8/2013 10:51:52 AM

so when i started in May I weighed 186.7 lbs and 27% BF. Now I'm at 167 lbs and 20% BF. I've lost 4 inches in my waist. I also have other measurements (arms, legs, chest, ect if you need that but suffice it to say all measurements have gotten smaller by inches.)

8/8/2013 11:14:20 AM

Was the calculator you were using calculating your BMR or your actual daily burn? Your BMR is what your body needs to keep you alive, not the total amount you burn in a day. BMR will be several hundred calories lower than true burn, so if that was really your BMR you have a bigger deficit than you think.

8/8/2013 11:27:03 AM

god dammit i feel like an idiot. i was think BMR and maintenance calories for sedentary was the same. just recalculated and my maintenance calories are 2056. I was going it all wrong...hahaha

8/8/2013 11:35:32 AM

I'm stuck at 181 lbs.

Myfitnesspal just limited me to 1410 calories

8/8/2013 3:36:55 PM

1400 calories is horse shit


I have 115# women that eat 1900 just to maintain.

Assuming you're doing weights and active, I would start much higher than that...give your body 4 weeks to adjust and then see how it responds. I bet you could lose (slowly) on 2200 calories a day. Prioritize proteins and healthy fats throughout the day...some carbs with dinner (more if you're working out the next morning OR just worked out).

8/8/2013 3:43:50 PM

i've been eating 1500 cal/day for a while and have gotten into a nice routine at that level. i'm just going to stick with it.

8/8/2013 4:45:54 PM

My 51 year old mom loses a pound a week at 1600 calories a day. A relatively young male should be able to eat a lot more.

Your body will adjust to the lower level of calories, but that isn't necessarily a good thing. It's going to be near impossible to grow, and eventually your body will hate you for being so restrictive.

8/8/2013 5:00:04 PM

Im supposed to be on 2000/day on gym days and around 1600-1800 on off days. I don't think I ever make it there on a daily basis.

I just logged in my meals for today and I'm at around 800 right now with breakfast and lunch. My problem is getting around to those mid morning and mid afternoon meals. But sometimes I can't get away from my desk. I'll have some nuts around but they are never filling. I need real dense food.

8/8/2013 5:27:52 PM

WTF I would never recommend <1500kcals for a healthy adult male!

8/8/2013 5:32:47 PM

Who wants to prepare all my food for me so I don't have to actually try to eat healthy?

8/8/2013 5:33:30 PM

Do it yourself or you'll never learn. Don't be lazy - that's how you got fluffy in the first place

8/8/2013 5:36:01 PM

I know

8/8/2013 5:39:08 PM

It's not that hard to cook for yourself. You either hate coooking or love cookiing. I do enjoy being creative.

For instance the other night I made my "pasta" out of yellow zucchini. One medium or large. Cut it lengthwise and take most of the core/meaty party out. Use a veg peeler to make ribbons. Flash boil it for 3-5 min and drain.

It was really filling. I am not super low carb, but I try to taper my carbs in the evening. I like japanese pumpkin over sweet potatoes. Or i'll have brown rice.


They look like linguine!

8/8/2013 6:32:16 PM

that looks delicious

8/8/2013 6:55:05 PM

Does everyone in here for the most part work out with headphones/music?

My brother said he prefers to workout without them and i was like and then another chick said the same thing...said she prefers to hear her breath over any music.

I set it on 8tracks workout+rock and go.

8/8/2013 8:02:37 PM

I couldn't imagine doing cardio without music.

That sounds like torture.

[Edited on August 8, 2013 at 8:19 PM. Reason : ]

8/8/2013 8:19:01 PM

I don't like wearing headphones while working out. I have taken my iPod running a few times, but I don't really enjoy it, so I stopped and run without music now. When I lift I prefer music, mostly because a good rock song makes me want to pick up heavier things. But I'll take whatever is playing at the gym over having to wear headphones. I always hate having to get someone to take their earbuds out to ask them if they're done with something.

8/8/2013 8:45:26 PM

Same. I've seen people nearly choke to death when their headphone cords get caught on the bar. I've seen people nearly choke to death when their bling gets caught on the bar, too, but that's a horse of a different color.

8/8/2013 9:06:52 PM

I used to do cardio without music. Then I got an iPod and now I can't run without it.

8/9/2013 1:34:11 AM

So... I lurk this thread often, but hardly post. I've lost almost 35lbs since the beginning of this year, primarily through lifting. I added running (yes I know about steady state vs HIIT) in March, just cause I wanted to see if I could eventually run a 5K (a goal of mine for a long time) but I found I actually like running. My question is related to protein? I feel like I'm having a really hard time meeting my protein goals - even with protein powder added to my oats in the am and a protein bar during the day. Anyone have recommendations for good sources of protein that I may not know?

I currently weigh 151, so I'm trying to get 151 grams. BUT I'd be happy if I could get in the 130+ range. Most days I hit around 120. I lift 5 days a week and do cardio of some sort 4 days. I use myfitnesspal to track cals and macros.

8/9/2013 8:46:12 AM

you'll need to drink more protein powder or eat foods with more protein. most protein powders will have 20 - 30 grams of protein so just one more would put you where you need to be.

8/9/2013 10:39:55 AM

Quote :

"It's going to be near impossible to grow, and eventually your body will hate you for being so restrictive."

i'm not trying to grow, i'm trying to loose fat so I have to be on a calorie deficient diet. i know I will loose muscle as well but I'm trying to reduce muscle loss with weight training and adequate protein intake.

Quote :

"WTF I would never recommend <1500kcals for a healthy adult male!"

is a 500 cal a day deficit really that significant? in order to have a 3500/week deficit to loose a pound a week i'd have to be at 500/day deficit.

8/9/2013 11:11:37 AM

Not sure I understand your question... what I meant was I would never suggest EATING less than 1500kcals.

8/9/2013 11:24:37 AM

Sparky - I'm so tired of protein shakes. lol. I was looking more for whole foods that are higher that I might be unaware of. I eat my fair share of eggs, meat, etc. I guess I can add another protein shake in, but man that gets old quick.

8/9/2013 11:30:59 AM

I'm dairy intolerant, so no protein shakes for me (don't want soy and pea tastes nasty). I make a 9x13 pan of crustless quiche and have that for breakfast during the week or as a snack. Not really a fan of boiled eggs so this is the next best option.

8/9/2013 11:39:56 AM

TotalEclipse - I know protein shakes can get old and boring and it's nice to chew sometimes, so here's some high protein foods:

Beans - edamame, black, navy, kidney, lentils
Cheese/dairy - hard cheeses, cottage cheese, yogurt
Nuts/seeds - almonds, cashews, walnuts, pumpkin, pistachios

Also try different types of meat and fish - turkey, pork, salmon, tuna, halibut, veal, lamb, roe

Other "alternative" proteins like spirulina, quiona, flax, tempeh, seitan

Use herbs/spices. They can keep the same foods interesting by adding a new flavor (without extra kcals), plus they provide phytochemicals.

Similarly, you can use 1-2 teaspoons of pudding mix to add new flavors to protein shakes. Butterfinger = chocolate protein powder + butterscotch pudding mix + peanut butter. Cheesecake = vanilla protein powder + cheesecake pudding mix. Banana Creme = vanilla protein powder + banana pudding mix. Get creative!

8/9/2013 1:04:58 PM

^^Almond milk works for me. I'm not dairy intolerant or anything, but unsweetened almond milk mixes well with the powder, and the shake is lighter and easier to put down.

8/9/2013 1:53:28 PM

i just mix my protein shakes with water. the ones i take have no dairy products in them so they are good for lactose intolerant peeps.

8/9/2013 2:02:46 PM

I mix my protein shakes with my morning coffee sometimes. Keeps me from feeling like I'm chugging tons of liquids in the morning...however it makes for a very interesting first bathroom trip.

8/9/2013 2:47:34 PM

I prefer to take my protein and creatine together with whole milk, but normally I just do it with water. I don't mind the protein, but the grittyness of the creatine makes me want to hurl.

We worked today to find our squat clean max and I got 235. I was pretty disappointed in that as I can power clean more than 235. My form just is not good on the squat clean as it feels very unnatural for me to jump under the bar. I definitely need to practice more.

8/12/2013 8:49:53 AM

What dairy free protein product are you using?

8/12/2013 8:55:28 AM

Quote :

"I see a lot of fibrous leafy greens (kale, bok choy, mustard greens)"

Any ideas on how you're going to cook these things?

8/12/2013 8:59:09 AM

usually i will sautee it in some zero cal cooking spray, onion, garlic, basil and lemon juice. i'll make a bed of greens on my plate and add chicken, fish or some other lean meat.

8/12/2013 10:15:35 AM

ewww kale

8/12/2013 11:27:50 AM

i've gotten to where i like it pretty good. sometimes i'll steam it as well.

8/12/2013 11:38:55 AM

make collards or mix in kale with some collards/mustard greens.

8/12/2013 12:59:33 PM

Walking two miles a day now. Go home, drink two liters of 190% water. Fuck bitches all night.


RIP girlfriend

8/12/2013 10:02:27 PM

For leafy greens I like spinach cooked with chicken and salsa or cabbage with Indian spices on it. I'm lazy so I buy canned sauce (jafarenzi or something sort of close is my favorite for cabbage).

8/12/2013 10:09:44 PM

^^ win

8/13/2013 8:16:54 AM

Workout today seemed like no big deal when it was written on the board, but damn it sucked:

For time:
100 m sled push w/45 lb plate over bumpy, shitty asphalt parking lot (this was death to the quads)

1 mile run

40 Toes to Bar

100 m sled unweighted across same shitty parking lot.

I finished in 17:11. I had to walk the first 100 or so m of the mile run as my legs were toast from the sleds and at the end I literally laid down for about 2 minutes trying to get my legs to recover.

8/16/2013 12:21:15 PM

Quote :

"@GSElevator: #1: If a person says they 'work smart, not hard,' odds are they are lazy and stupid."

8/20/2013 8:53:47 PM

i used to HATE HATE HATE leg day but know i really like it. come on Tuesday I'm gonna kick your ass!!

8/21/2013 9:25:37 AM

Another Friday, another death workout.

5 Rounds for Time:

5 deadlift reps 275 lbs
10 burpees
15 box jump 24"
20 mountain climbers

I finished in 11:54. I was pretty happy with that. Felt like I was going pass out/throw up during the last couple rounds of box jumps. I hate box jumps.

8/23/2013 1:31:40 PM

Anybody heard of him?
http://baye.com/

http://www.youtube.com/watch?v=qOt9jJPTosg

8/25/2013 12:33:14 AM

I could hear the sound of 10,000 jimmies rustling softly in the distance when he said "Ayn Rand".

8/25/2013 10:26:06 AM

I think there are some great advice in his interview. He talks about some of the common myths in people's diet, training, and fitness industry. Many of them some of you probably already know, i.e saturated fats no bad, people overtraining- if you just cut your frequency in half and double your effort at the gym, you'll still see results. Etc.

8/25/2013 12:07:05 PM

do people actually do this? how would you even get into that postion by yourself from scratch?

8/25/2013 4:23:15 PM

no, people dont do that. everyone knows crossfit hq is a joke.

8/25/2013 5:08:00 PM

That stuff is so stupid, can't do anything but facepalm.

8/25/2013 8:50:19 PM