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 Message Boards » » 2019 Fitness, Health, and Wellness Thread Page 1 2 3 [4] 5 6, Prev Next  
smoothcrim
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unfortunately, loseit also only supports the withings scale and not the watch

6/26/2019 12:37:15 AM

spchandr1
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Why would you want to eat less than 1200 calories. It can lead to muscle loss

6/27/2019 3:18:20 PM

skywalkr
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If you eat enough protein and lift you can still maintain a lot of muscle mass eating low calories. I am about to finish up 4 weeks of a modified PSMF diet where I have been eating around 1100 calories per day, under 20g of carbs and fats and 210g of protein. Dropped from 204 to 192 and actually made some strength gains somehow. I have been taking creatine the whole time and when I did carb refeed days I gained less than 2lbs back in water weight so I have a feeling when I go to maintenance tomorrow it should be close to a full 12lbs lost.

6/29/2019 9:00:56 AM

NeuseRvrRat
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I shoot for 1 g of protein per lb of body weight here in maintenance. I don't do any strength training, but it helps me not be hungry as much.

6/29/2019 7:02:44 PM

spchandr1
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Nice progress, guys.

I’m vegetarian so on any given day I’m lucky if I get eighty-something grams of protein , and I agree it helps me not be as hungry after a workout.

6/29/2019 8:16:40 PM

skywalkr
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1g per pound is a good goal to shoot for when losing weight, it’s the most important macro to keep track of imo. Also, had my last weigh in for my PSMF diet and I was down to 190 for 14 lbs total. I’d be surprised if more than 2 come back from water weight and now I’m just going to hit maintenance for a couple weeks and then a slight deficit to drop down to 185, might shoot for 180 depending on how I feel. Abs are starting to become visible so it’s very encouraging.

[Edited on June 30, 2019 at 1:11 PM. Reason : .]

6/30/2019 1:08:48 PM

skywalkr
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^^ get some protein powder, you can add 50g with one shake. If you don’t do dairy there are plant and egg based powders but whey isolate is what I use (concentrate has lactose and jacks my world up)

6/30/2019 1:46:06 PM

NeuseRvrRat
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Canned Chicken breast is my jam

6/30/2019 3:44:35 PM

synapse
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I'm supposed to be eating 170g of protein a day?

[Edited on June 30, 2019 at 6:15 PM. Reason : NRR how much were you eating when you were cutting weight?]

6/30/2019 6:13:08 PM

A Tanzarian
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I shoot for 0.8 to 1.0 grams of protein per pound of body weight, though I typically only make an active effort to reach that on exercise days. I believe the minimum recommended to maintain body function is about 0.3g per pound.

My problem right now is that I've been sitting at the same weight for 11 days and I'm getting more and more hungry everyday. Not sure what's going on since what I'm eating was sufficient to fill me up until now.

6/30/2019 7:22:23 PM

synapse
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I haven't been at it for long, but I focus on foods that have a good satiety/calories ratio. Eggs are golden, and I steer towards fiber and protein as they keep me from being uncomfortably hungry. I like the 80/20 rule...80% is satiety and healthy and 20% is cheat meals, but within caloric reason. Not much room for refined grains.

Really, tracking caloric intake with MFP, having my exercise apps feed data into that, and staying near/under 1500 net calories per day have all been really helpful. I'm not lifting, but am trying to exercise aerobically by various means 3-4 times a week. So far so good, but I'll probably have to try harder at some point.

[Edited on June 30, 2019 at 9:52 PM. Reason : Looks like I typically eat around 80-100g of protein per day ]

[Edited on June 30, 2019 at 9:53 PM. Reason : I cheat too hard on the weekends tho ]

6/30/2019 9:50:46 PM

NeuseRvrRat
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When I was losing on 1500/day, I probably averaged a little under 100 g of protein per day. Maybe 90. Depended on how much exercise I was able to eat back. Some days I could get up in the 120s or 130s. Other days I'd only hit 70 g.

7/1/2019 7:27:16 AM

skywalkr
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https://bodyrecomposition.com/fat-loss/protein-intake-while-dieting-qa.html/

Some reading for you all on protein requirements on a diet. There are some great articles linked in there as well, that website is a wealth of information.

7/1/2019 9:17:48 AM

DeltaBeta
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1500 a day and I would die of starvation. I cut at 2400. Of course I'm 6' 220 and around 12% BF right now. I keep protein at 1 gram per pound of LEAN weight. So that's 194 grams right now. Fats I keep around 50-60 and fill the rest in with clean carbs.

[Edited on July 1, 2019 at 1:08 PM. Reason : because words]

7/1/2019 1:07:15 PM

spchandr1
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So according to 0.8 g per pound, I have to eat twice of what myfitnesspL is recommending me in their macros

7/1/2019 2:12:52 PM

skywalkr
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MyFitnessPal is good for tracking calories and macros but I wouldn’t pay any attention to their advice

7/1/2019 4:06:56 PM

NeuseRvrRat
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da fuck is a clean carb, or clean anything, for that matter? hate that term. it doesn't mean shit.

^^it's just their default macro goal. don't worry about it. you can change the goal if you want to, but only to a percent, not a gram goal, unless you buy premium.



[Edited on July 1, 2019 at 7:25 PM. Reason : ds]

7/1/2019 7:23:54 PM

spchandr1
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Thanks that’s helpful info

[Edited on July 1, 2019 at 7:26 PM. Reason : .]

7/1/2019 7:24:14 PM

DeltaBeta
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A clean carb is one that hasn't been fried, or isn't overly abundant in sugar. IE a fried plantain would be full of both extra fat and straight up sugar.

Baked white potatoes, baked sweet potatoes, rice, etc. are what I consider clean.

7/2/2019 10:41:47 AM

synapse
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so refined grains arent "clean" either i assume...

7/2/2019 1:38:28 PM

spchandr1
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Has anyone used Apple Watch to track calories and has it been accurate/effective?

I’m trying to lose 2 lbs per week on a 1200 calorie diet.

7/2/2019 9:16:01 PM

NeuseRvrRat
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My Garmin Fenix 5 is pretty accurate. I calculated predicted weight loss vs. actual weight loss when assuming 3500 kcal of deficit per lb lost and it was always really close. You have to be just as accurate in your food tracking, too.

7/2/2019 10:48:49 PM

A Tanzarian
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Any reasonable watch will be sufficiently accurate for weight loss. I'd focus more on features you need than on how accurate the calorie expenditure estimates are. Be careful with wrist-based HR monitors, though--how well they work varies a lot between individuals.

I'd pay more attention to measuring calorie intake. You eat way more calories than you exercise out and people are notoriously bad at estimating their food consumption.

7/3/2019 4:58:21 PM

spchandr1
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Thanks, guys. I am hoping to lose 10 lbs in 5 weeks on a 1200 Cal per day and eating back all exercise calories. I’m gonna be sad if I don’t make it

7/3/2019 9:23:41 PM

A Tanzarian
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You have a plan. The only reason to be sad is if you stop following it.

7/3/2019 11:17:45 PM

spchandr1
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True... thanks!

7/4/2019 11:35:04 AM

DeltaBeta
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Quote :
"so refined grains arent "clean" either i assume..."


I don't consider them clean, no. I try to stay away from them as much as I can.

7/5/2019 10:30:50 AM

0EPII1
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^ So you eat only whole grain rice? (brown, red, purple/black)

7/6/2019 5:57:21 AM

DeltaBeta
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Typically, yes. After intense leg training I'll eat white rice so it absorbs faster, but 99% of the time, brown.

7/6/2019 9:34:03 PM

spchandr1
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I have this paranoia in my mind that Apple Watch isn’t giving me the correct calories and then I eat too much back and my weight doesn’t go down as a result. I don’t know how I didn’t notice my weight going up. It snuck up on me!

[Edited on July 7, 2019 at 2:17 PM. Reason : . ]

7/7/2019 2:15:54 PM

NeuseRvrRat
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Just unlink the watch data and don't worry about eating back any exercise calories. Unless you're doing some intense workouts, the exercise calories are insignificant.

7/7/2019 3:06:04 PM

spchandr1
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Yeah, the workouts are pretty intense like “how can I not die in the next hour of class” LOL

7/7/2019 3:42:11 PM

NeuseRvrRat
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Probably not all that many calories unless you're very fit. My early workouts were probably burning less than 200 calories and I thought I was gonna die, too.

7/7/2019 3:49:45 PM

skywalkr
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I don’t know how big a deficit 1200 calories is for you but lots of cardio/really hard workouts aren’t the best thing when in a massive deficit. The body does some weird stuff and there have been instances where lots of cardio combined with big deficits caused fat loss to stall. Not to mention your body had a lot harder time recovering. The best idea is to keep the weight and intensity up but reduce volume.

7/7/2019 8:07:50 PM

spchandr1
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Yeah, I was starting to feel really tired after going at it for two weeks or so. I do hot yoga and weight training. I’ve lost 5 lbs so far but I want to keep up the good work so I can hit my target in the next 5 weeks. I eat all my exercise use calories back which is up to 390 some days. Only time will tell if it’s working. Trying to enjoy the process though

7/7/2019 8:37:03 PM

spchandr1
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Maybe I’ll give myself a rest day between workouts.

7/7/2019 8:38:00 PM

NeuseRvrRat
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Quote :
"there have been instances where lots of cardio combined with big deficits caused fat loss to stall."


source for that info? i'd like to read about it.

anyhow, 390 calories worth of yoga and weight lifting as estimated by a fitness tracker isn't going to be that big of a deal. i would only bump up my calorie goal by 100-200 kcal max with an estimate like that.

7/7/2019 9:52:50 PM

spchandr1
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But what about muscle loss. I heard that intake of less than 1200 can cause muscle degradation. That’s the risk of eating too little despite strenuous exercise.

7/7/2019 9:58:53 PM

A Tanzarian
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If you've already lost 5 lbs, just keep doing what you're doing. You'll get there.

If you're on a calorie deficit, your body will make up the calories by burning some combination of muscle and fat. That's why it's recommended to increase protein intake while dieting--to give your body a ready supply of protein to use instead of consuming muscle tissue.

7/7/2019 10:17:48 PM

skywalkr
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Quote :
"source for that info? i'd like to read about it."


I first read about it in one of Lyle McDonald’s books, here’s an article where he discusses it a bit more:

https://bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html/

7/8/2019 9:10:20 AM

spchandr1
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^^ thank you. I will increase my protein intake!

Yesterday night I was craving (not hungry) a veggie burger but this morning, I was so glad I didn’t throw off an entire day’s diet. I’m treating myself to a burger at lunchtime

[Edited on July 8, 2019 at 12:26 PM. Reason : Makes more sense now! ]

7/8/2019 12:25:04 PM

A Tanzarian
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My first-gen Fenix is on the fritz. Guess I'll be looking for a new watch this weekend.

At casual glance, the differences between some of the Forerunner and Fenix models aren't obvious to me.

7/12/2019 4:08:01 PM

spchandr1
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Maybe you can go to the consumers review page or whatever it is called. G’luck

Went to the doctor’s yesterday. Only four pounds lost since June 18. The cheat days have caught up with me . I have to be really strict about calories if I want to lose six more pounds before my next appointment August 5. It has been frustrating because the pounds are slow to drop off.

7/13/2019 10:30:35 AM

NeuseRvrRat
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The Forerunner 945 has everything the Fenix 5 Plus has, plus a few more biometric/training features. The only thing the Fenix has over it is the metal case. If I were buying today, I'd get the 945.

7/13/2019 10:41:06 AM

synapse
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^^ u don't have a scale at home?

[Edited on July 13, 2019 at 12:05 PM. Reason : Holy shit that's an expensive watch!]

7/13/2019 12:04:06 PM

A Tanzarian
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I was originally looking at the 935 and Fenix, which appear to basically be the same watch (the Fenix being more 'rugged').

I need to figure out if the 945 is worth the extra $100. It has updated hardware and my wife will like the incident detection. Not sure how many of the additional features I'd actually use.

7/13/2019 12:17:56 PM

NeuseRvrRat
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GPS battery life is the big difference for me. The Sony GPS hardware in the 945 is the tits.

What Fenix are you talking about? I thought the Fenix 5 Plus was more expensive.

[Edited on July 13, 2019 at 12:51 PM. Reason : Hf]

7/13/2019 12:43:40 PM

A Tanzarian
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I meant the 945 being $100 more than the 935.

I think the Fenix 5 Plus is $150 more than the 945. The Fenix 5 and 935 are the same price.

7/13/2019 1:47:52 PM

NeuseRvrRat
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Definitely not worth it for the metal case on the Fenix 5 Plus.

7/13/2019 2:09:12 PM

spchandr1
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^^^^^ I’m guessing the scale at the doctor’s office is more accurate.

[Edited on July 13, 2019 at 5:16 PM. Reason : . ]

7/13/2019 5:16:15 PM

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