Protein actually facilitates weight loss because it reduces the cravings for carbs and fats.

On a side note, congrats on 1K posts!

increase lower body lifts by 10lbs and upper body lifts by 5 lb if you are able to do your 3 sets of 10 to 12 without too much of a struggle

as discussed previously, hitting you calorie goals is more important than hitting your protein goal. I would try to eat a pound of meat (chicken, turkey, lean beef, seafood) a day, spread out over lunch, dinner and a snack. that's about 100 g right there. then just get 20-30 for breakfast and your good to go.

I said 2g+ above but really my book says 1.8 to 2.7, so I think you would be fine getting 120g

I'm already married and actually got married last year in the US before we moved to Germany. Because we moved right after our wedding we decided to wait to take our honeymoon til this summer. we leave for Italy in a week.

She doesn't need that much protein because she doesn't lift consistently or intensely enough. Her workouts are normally pretty short and only once or twice a week. you are at the gym for 1 hour+ several night a week so you will need more

Wow, that's fabulous! Have a great time. May the food and honeymooning be ever flowing!

That's right biatch!

[QUOTE=coon74;52341499

On a side note, congrats on 1K posts![/QUOTE]


Thanks! I didn't even realize it.

What the hell is going on here? Are you guys just swimming one length or lap then resting? Like is the goal you're setting for someone to just hop in the pool and eventually make it a mile without getting out? Because when people say "1 mile swim" they typically mean without stopping.

This should scale quickly; go from 10 lengths to 10 laps to 5x100 to 3x200 in successive sessions (or half that rate, maybe). 3x200 is a proper warmup, btw. Then from there you just have to do that warmup 3 times without the eight little rests (hint; swim slightly slower)! It may take a while to make it to 1x1750 but I think most people just aren't remotely aggressive enough about going after it.

When I say laps, I'm referring to actual laps and not one pull length. I usually have to take a rest after each 200m. I swam 450m on Sunday. A rest at 200m and 400m, then sprinted 50m.

I'm not sure what's going on here either.

I do one entire lap, take a couple of breaths, maybe a 20 second pause, then do another lap. I mix it up with different strokes.

I like the idea of adding a lap every week. MLY is onto something there, good challenge and I'm in. However I will continue to take a couple of breaths between laps.

Will we make it to a mile? No clue, but I won't give up until MLY does.

Also MLYT, I just happened to get a new swimsuit last week. No not a bikini I bought a speedo racing suit and cap. I'm streamlined baby! The straps don't interfere with the strokes. I got mine on amazon along w speedo bathing cap.

Yay! Now I'll be motivated to swim every weekend.
I need a new swimsuit as well. Mine is way too big for me now and I have to wear a couple of sports bras with it.

Yeah I had some too big swim suits also. They suck, no support. I gave mine to my sister and tossed some. Buy a new one just for laps. They're like $50 on amazon. Or just a one piece suit that hits and supports.

Tuesday June 6

Had a good session with weights. Still doing the goblet squats every day until further notice.

I skipped the Farmers Walks tonight because I was at the gym for 2+hours to get done what did get done.

No time for a swim either obv, but I'll be swimming laps tomorrow to get a good base.

Then MLYLT and I will add one lap to our swims every week until we hit a mile?!?! I don't see me actually swimming a mile but I am very competitive so we'll see.

It's going to be the honor system. I will report all swimming successes and failures.

I hit my protein goal today!

Calories 1118
Protein 123g
Fat 49g
Carbs 39g

Dang I'm goooooood! Though it's the first day I haven't had a honeycrisp apple in a couple of months. There's a bowl of them on my kitchen table too...and my calories are pretty low...but ****, it's 11pm. Hmmm Anyway! Below is a pic of my chickeny lunch. Dinner was scrambled eggs and a slice of bacon.

I may be in the minority here, but I think 90-100 g of protein would be just as good of a goal as 120 and would probably lead to longer term compliance (sub 50 g of carbs/day is kind of low). Obviously stick with it if it's working, but sticking to 1200 calories with 120 g of protein (and the associated fat calories that are likely going to come with it) could get soul crushing eventually.

I am a protein lover. We all know I believe protein is king, fat is queen, and carbs are a joke. I mean there is no such thing as an essential carb. And there is no real study that carbs do anything for muscle synthesis or even anaerobic workout performance.

There is actually one study where participants where tricked to eating like 300 cals a day vs 2200 cals. They did it for two days. Zero effect on cognitive function. That tells you how overrated carbs are. Your body has plenty of reserves to function just fine (fat and stored glycogen).

Carbs are worthless. But some of them tasty and they cheap.

Having said that, she is close to 50. She is female and has about 100 lbs lbm. She would be fine with 70g a day.

She should eat more if she thinks protein is tasty or she wants to increase the thermic effect of food (which obviously increases satiety). For example the calories from chicken breast really should be about 3 per gram of protein because the other gram is lost digesting.

People like that donk SAW always laughed when I made that arguement. But consider a Josie who eats 70g of protein a day vs 120 g a day but keeps cals the same. This shiet adds up over the years, and we in it for the long run.

Anyways, point is 70-120g is fine. Do whatever you prefer.

I am rich. Love meat. And it keeps me full. So I am at 150g -180g. Which is down from my old numbers of 180-240.

Unfamiliar with this historical argument where you were laughed at, but every time I've seen a dietitian confronted with such a calculation they've responded with, "How stupid do they think we are that we wouldn't have factored that into the calorie counts?"

See the speculation that eating celery is a net calorie loss after digestion.

Thanks Loco.

70-120 is a huge range and I went over it yesterday! (ok barely, but still!)

I'm going to stick with hitting 120g for the rest of week and then assess, seeing how I feel and seeing if I lost any weight. Yep, results oriented in health and poker.

Hey biatches, guess who hit her 120g protein goal again! Yep moi.

Wednesday 6/7/17
Calories 1165
Protein 120g right on the dot
Fat 51g
Carbs 55g

Well, with a little effort I see I'm able to consume 120g of protein every day and without abusing whey protein powder. (Hi c00n!)

I've noticed that protein keeps me full, which means I eat less carbs. To put it more accurately my desire for carbs has decreased significantly. Not sure if that is a byproduct of feeling full or because consuming less carbs means body craves less carbs. I think it's the latter.

And I think I've lost weight this week with consuming 100-300 daily calories more this week than last. And hitting the gym 6 days a week.

6 days per week but Weights every other day. Cardio/yoga/swimming between weight days, and of course goblet squats and planks every day.

Speaking of goblet squats. I did 4 sets of 20 w 25lb weight, upping it as I'd been doing 15 reps per set.

It dawned on me that I did 80 squats today. 80! Holding a 25lb plate, with my knees! That's effing crazy.

I liked doing the 20 reps. The last 2-3 of each set seemed to be the deepest squats w the best form. Today it feels tight behind one knee tho.

Below is list of last night's exercises.

I upped the farmers walk from 50 to 60 lbs.

Swam 7 laps at end of workout.

MLY on the weekend I'll do swimming as only cardio and see how many I can do. Then add one lap weekly. I took a couple pics of the pool.

Keep it up!

Awesome work!

Thanks guys!

Today's lunch: mucho roast beef plus salad and a pickle. Free work lunch.

Yes, I'm aware that it looks very "roastie" so stfu. I want a new undertitle!

.)

Thursday / Day Off

Had a doctor's appt so no gym today. Items of note:

BP is low, 98/60 but low bp isn't a concern. I've never had high BP anyway.

Knee is still tight so night off was good timing. Someone suggested I roll a tennis or lacrosse ball behind it. I've been doing that and it def helps but not 100% yet. Tomorrow (Friday) night will be weight training. Saturday I'll be swimming and may have to go into the office.

Thursday food
Calories 1135
Protein 119g (close enough!)
Fat 40g
Carbs 73g - I had an

I think I'm going to allow myself 75g of carbs daily, while still hitting my protein goal of course.

Protein goal is subject to change but for now it's status quo.