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1 meal a day | only lost 3 lbs in the 2 weeks | Help

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Have you thought about rewarding yourself with a Double Stack for each workout you do?
 
Maybe instead of two double stacks cut out the extra carbs and have one quadruple stack. Science and stuff.
 
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Huber. said:
Maybe instead of two double stacks cut out the extra carbs and have one quadruple stack. Science and stuff.
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Just had two mcdubs fused into one for this reason
 
Well my workout week was sh!t. Only made it to the gym once and I'm hovering around that 258-262 mark.

MaY next week be better!
 
DeeThree said:
Well my workout week was sh!t. Only made it to the gym once and I'm hovering around that 258-262 mark.

MaY next week be better!
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If you're doing cardio it's literally all about the playist. It makes it a party or makes it a chore
 
My post inspired me to go do a 45 minute workout. I didn't realize AudioTrip had a major update until I searched for a clip to post. I stopped right before my favorite song on there, I saved one that to get me started tomorrow.

 
Okay, I read of few pages of this. I am not a registered dietitian but I do work very close with one, have an associate's degree in nutrition and dietetics, and am currently getting a master's in community health promotion.

So a lot of you are saying eat very low-carb and then also get on sportcoach for mentioning peanut butter. So, no fat either? Peanut butter without added sugar and hydrogenated oil is fine to eat. Like sportcoach said, be aware of the serving size. Pre-measure your meal portions and if you feel hungry after finishing your little portion, wait 15 minutes or so. The hunger will likely pass. If you eat only unprocessed food including whole fruits and veggies, the fiber will keep you full. Drink water. Exercise.

Yes you can lose weight on keto or any other fad diet but most of those diets (especially keto) are unhealthy and not very sustainable.

Food is a business. As technology and advertising have gotten better, food has become more processed, and it is marketed as healthy when it's not. Arnold Schwarzenegger himself has admitted that "real men eat meat" is marketing bullshit.

There's a ton of bullshit everywhere. Junk food is marketed to children constantly. They're looking for life-long customers. The professional field has a lot of bullshit too. Studies are are funded by business interests and this impacts the "results." Statistics can be manipulated in a way that makes them seem significant when they're not. Alcohol businesses sponsoring studies that show one drink a day is beneficial when this is simply not true. Professionals with degrees are influenced by lobbyists and blah blah blah. You have be careful when viewing a study because there are many aspects that can influence the results.

I rarely eat meat & dairy. I drink only water and unsweetened plant milk. No pop. No alcohol. No drinks with artificial sweeteners. Once in a while I'll drink juice as a "treat." But I exercise almost every day and eat as much as I want.

You don't have to avoid carbs entirely. But avoid traditional desserts (cake, ice cream, donuts, cookies, muffins). You have to replace these with whole grains and fruits. It sounds totally lame, but I did it cold turkey (this is how you get over the sugar addiction in my opinion) and now my taste buds are more sensitive to the natural sweetness of foods. Now if I have a bite of a store-bought cookie, for example, it doesn't even taste good to me. All I taste is sugar.

The bolded is my best advice. But there are restaurants everywhere (adding unhealthy fats to pretty much everything) and people are too lazy to cook. It's time consuming. But there are also people who genuinely think they are healthy by eating out and getting a big salad that includes meat, cheese, and a shit ton of dressing.
 
Stark said:
If you're going to run (for distance, not sprints) for your cardio, definitely start moderate and ramp it up over time.

Week One:
- 1 mile a day at a 9-10 minute pace (or whatever you can feasibly do at a moderate jog without stopping)
- Two days on, one day off, three days on, one day off into week two

Week Two:
- 1 mile a day at a more moderate pace, if you were doing it in 10 minutes, do it in 8:45 for your trials this week
- One day on, one day off, two days on, one day off, one day on, one day off into week three

Week Three:
- 1.5 miles a day at that slower pace as you adjust (the 9-10 minute mile pace)
- Same intervals as week one

Week Four:
- 1.5 miles a day at a more moderate pace
- Same intervals as week two

Keep adding on .25 to .5 miles until you get around 3-4 miles. You don't feasibly ever need to do more than that as a cardio workout. It turns into overkill.
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Let me ask you this. In my peak 17-21, I played high school & some college football. While not an elite athlete, better than many. At no point in time (as a skilled position player) have I ever been able to run a 10 minute mile. If I need to run a 40, I'd dust anyone but distance was never my thing.

Fast forward 10 years and I have about 70 more pounds on my frame. How do I start while trying to actually complete a mile without stopping?
 
I had a cheat day of all cheat days to end my 6-9 month long bulk. I mean like 30$ of panda express, family size Doritos with cheese, McDonald's breakfast.

Glorious.

Cut starts tomorrow,will be joining some of you guys
 
bigfoot5415 said:
Let me ask you this. In my peak 17-21, I played high school & some college football. While not an elite athlete, better than many. At no point in time (as a skilled position player) have I ever been able to run a 10 minute mile. If I need to run a 40, I'd dust anyone but distance was never my thing.

Fast forward 10 years and I have about 70 more pounds on my frame. How do I start while trying to actually complete a mile without stopping?
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I always encourage runners in that “phase one” period to run/jog at a pace where you know that you can get in a mile without stopping. I personally think that stopping and going just isn’t a great way to train (zero data to back that up, just personal experience).

That 9-10 minute pace is kind of just a guideline for what I do when I get back on running programs.

If your pace to 100% complete a mile without stopping is one step up from a brisk walk and it takes you 14 minutes, then great, do that and adjust accordingly. Maybe your phase two you can work on getting that down to around 12:30.

The times I provided aren’t really that important. What I think is important is almost the “extended” interval training I outlined. You spend the first week getting used to the distance and finding a pace for you. The second week is about pushing yourself more and taking time off that established pace.

Then when you up the distance, you relax a bit on that first week and get your bearings of a comfortable pace where you can go without stopping. Second week at that distance, you try to knock a decent chunk of time off.

Etc. etc. until you get to a time and distance that you think works well for what you want to accomplish. Again, I think anything more than 3-4 miles for a normal cardio workout is a little overkill unless you’re training for a marathon or something of the sort.
 
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