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Newby here
10-12-2017, 03:58 PM
Post: #21
RE: Newby here
oh ok thanks!! Here's what I had today and will have today to eat:
bowl of Healthy cereal and 2% milk, two handfuls of tree nuts, 4 BBQ pork ribs-salad-with 1 tbs of Ranch-apple, Whey protein after workout, two more handfuls of tree nuts for afternoon snack, Dinner will be French Onion Chicken Noodle Casserole (made by a friend) and a protein bar for dessert; this equals 2500 calories. Does this sound ok?

(10-12-2017 02:15 PM)Tereza Toledo Wrote:  It's called periodization. You will notice that the workout that was hard in the first session, ends up becoming easier by the time we know the moves by heart. That's because they are not challenging enough anymore. To avoid plateaus and to keep improving, workouts need to change every 4 to 6 weeks. Different moves, different intensity, different number of repetitions. You can stick to dumbbells, as long as the movements are challenging enough and you can keep progressing (increasing the #'s).
http://eatmore2weighless.com/periodizati...-plateaus/
http://eatmore2weighless.com/periodizati...-plateaus/
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10-12-2017, 04:03 PM
Post: #22
RE: Newby here
I was wondering and asking my son last night. I've increased weights from 5#s to 10#s for most exercise since the beginning two weeks ago. My muscles haven't grown beyond that yet but I was wondering will there be a max weight I'll reach that my muscles will not go beyond? He said yes. I'm think the highest I'll be able to lift with one arm is 20#s. Just wondering. Thanks for your help!
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10-13-2017, 09:51 AM
Post: #23
RE: Newby here
Actually, there’s not preset limit that you will reach. Of course, depending on age, health and other factors, the increase may be slow. But unless there is a medical condition involved, there’s not preset limit due to age or gender.

All of us start low on the #’s and keep going. All of us realize that eventually we can go beyond what we thought was our limit. That’s what makes strength training such a powerful thing that transfer to all areas of our lives. Keep increasing. The only moment you may not see strength gains is during a cut. If the cut is small, you can still see gains, but if the deficit is big, you may lose some strength. Perfectly normal. That being said, increase at your own pace while focusing on form. Don’t be afraid to increase.

Real life example is amazing Ernestine Shepherd: http://ernestineshepherd.net/?page_id=2

Tereza Toledobig grin lovestruck
Team EM2WL
Certified EM2WL Personal Trainer and Coach
Here is my journey: http://eatmore2weighless.com/tereza/
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10-13-2017, 04:22 PM
Post: #24
RE: Newby here
Wow!! What an awesome testimony!!

(10-13-2017 09:51 AM)Tereza Toledo Wrote:  Actually, there’s not preset limit that you will reach. Of course, depending on age, health and other factors, the increase may be slow. But unless there is a medical condition involved, there’s not preset limit due to age or gender.

All of us start low on the #’s and keep going. All of us realize that eventually we can go beyond what we thought was our limit. That’s what makes strength training such a powerful thing that transfer to all areas of our lives. Keep increasing. The only moment you may not see strength gains is during a cut. If the cut is small, you can still see gains, but if the deficit is big, you may lose some strength. Perfectly normal. That being said, increase at your own pace while focusing on form. Don’t be afraid to increase.

Real life example is amazing Ernestine Shepherd: http://ernestineshepherd.net/?page_id=2
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11-30-2017, 06:49 PM
Post: #25
RE: Newby here
I'm struggling with the 40/30/30 with 2100 calories. Just a breakfast of 2 microwaved eggs in the turkey bacon grease of 3 slices is 140% fat according to fitness pal. I'm creating a menu in fitness pal now to try to get the ratios right and I'm struggling to do that too! Breakfast (above and a skinny muffin = 385 cals), Snack (1/4 a cup of deluxe mixed tree nuts = 170 cals), lunch (Salad with 3 oz. of Deli turkey and a tbs of Ranch dressing and medium apple = 322 cals), snack (plain yogurt and cup of broccoli = 131 cals), Dinner (Mexican Quinoa casserole = 240 cals) totals to 1248 with 852 left and the ratios are 31/25/44 (C/P/F)!! Please help!!
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12-01-2017, 12:37 PM
Post: #26
RE: Newby here
Reaching your macros may not seem a big deal at first, but in reality it does take time to get to the 30% protein.

The first suggestion I always make is to add a little bit more of the protein part of each and every meal. In your egg breakfast, I’d add one or two egg whites to it. For lunch, instead of 3oz of protein, eat 4oz. Also having sides that have protein, like broccoli, beans, grean peas also helps increase the protein ratio.

EM2WL has a free protein challenge booklet that has some great ideas: http://training.eatmore2weighless.com/7-...challenge/

Check it out and let me know what you think.

Tereza Toledobig grin lovestruck
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Here is my journey: http://eatmore2weighless.com/tereza/
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