We're Stronger By Science! Ask Us Anything

Hey everyone! We'll be kicking off the AMA at 5pm EST, but I'm going ahead an posting the thread so questions can start coming in.

There should be seven members of the Stronger By Science crew kicking around in here for parts or all of the AMA. Stronger By Science is a website/burgeoning media empire dedicated to educating and coaching anyone who's trying to get stronger, build muscle, lose weight, or perform better. We tend to lean pretty hard toward the sciency side of things, but not in a pubmed abstract warrior way. Most of us have actually conducted original research and all of us have a lot of practical experience with training and coaching, so I think we do a pretty good job of avoiding some of the worst excesses of the pubmed warriors who claim to be doing "Evidence Based Fitness." We'll be happy to answer any questions you have about fitness-related topics. The only topics we'll ask you to avoid are clinical nutrition (i.e. nutrition advice for different disease states) or eating disorder questions; we have a dietician on staff for those issues, but he can't make the AMA unfortunately. Since this is /r/LoseIt, I'm assuming most of the questions will be about nutrition and weight loss, but we're happy to answer any questions within our collective areas of expertise.

I'm Greg Nuckols. I'm a powerlifter and powerlifting coach. I have a MA in exercise and sport science, and have been coaching for a little over a decade.

Cody Haun: Cody has a PhD in Exercise Physiology and researches responses to exercise and nutrition interventions and how to monitor the training process for best results. He’s a coach and professor as well. /u/drcodyhaun

Jason Eure: Jason currently practices full time as an orthopedic physical therapist while also coaching competitive sport and strength athletes in person and online. /u/jmeure

Dale Keith: Dale has a bachelor's degree in exercise and sport science and is currently completing a master's degree in strength and conditioning. He is an avid powerlifter and wrestler. /u/dalekeith

Lauren Colenso-Semple: Lauren is pursuing a PhD in integrative physiology at McMaster University. Her research explores the influence of exercise, nutrition, and hormones on skeletal muscle. She also coaches recreational lifters and aspiring physique competitors. /u/laurencs1

Eric Trexler: Eric is a pro natural bodybuilder, a coach, and a sports nutrition researcher with a PhD in Human Movement Science. He is currently the Stronger By Science Director of Education, and a co-author of the MASS Research Review. /u/TrexlerFitness

Aaron Thomas: Aaron has a Master’s degree in Exercise Physiology and Sport Performance with a concentration in coaching. He has trained hundreds of college and professional athletes. Currently, he works primarily with powerlifters and physique athletes. /u/Strengthalytics

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Finally losing weight with CICO but energy is sacrificed. What should I do?

30 yo F 5'4, SW: 130 CW: 128 GW: 115

Long story short I was on wellbutrin about 5 years ago and that brought my weight down to 107-115 I was fluctuating and didn't realize it was the wellbutrin causing the appetite suppression. I was pretty restrictive at the time too. I was eating mainly a lot of nuts, veggies and fruit unintentional vegan due to stomach in tolerances... I started eating more and more nuts and that turned into trail mix and within two months I gained 15 lbs at the time I also stopped my wellbutrin (Oct2018) Since then I have been trying to lose the 15 lbs at least maybe get down to 120! I tried coaches, keto, vegan, paleo, IF, OMAD. I have restrictive behavior which causes binges. Also I have tried a lot of medication recently I've gotten back on my wellbutrin, phentermine, phendemetrizine and rhodiola. I worked at a weight loss clinic for a while and had some of the appetite suppressants left. My weight has maintained at 130lbs since Oct 2018. I know my weight has maintained because of the nuts and I am addicted to them no matter what I do I overeat and binge until I finish the container.

Cut to now I am finally seeing movement on the scale! I wanted to try an experiment to see if I eat all bars all day with some yogurt and nuts which is what I like. I dont like a lot of food. So currently I'm eating Lara bars about 3 a day with Choboni yogurt and some nuts in the morning. The rest of the day I'm at work or at yoga so I dont mind not having the nuts. So weight loss is about .5lb a week so i'm down to 127.5 currently with eating bars all day pretty much my calories to lose weight according to MFP after tracking its about 1300 calories. Where my maintenance with hot yoga is 1800 I have a good amount of muscle.

I'm noticing my energy EXTREMELY low, its taking a lot of stimulants and caffeine to keep me up and this could also have to do with my new office (boring corporate world) job. If I replace my bars with bags of steamed veggies and fruit here and there will that help with energy? I just love how im losing weight but I just dont feel good this way. The whole point of the bar experiment was to see if I could do without eating the nuts and lose weight and it worked so I'm just looking for whole foods that are low calories that I can eat throughout the day.

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Is 1,000 cals/day sustainable weight loss?

(19F/5'4"/CW175) I've been on the journey and gradually changing my lifestyle for a little over two months now and feel great. I slip up occasionally, as one does, but I'm learning to live with my mistakes and don't beat myself up over it as much as I used to.

Now, I've been doing IF ever since I started and it's been working really well for me. But as it turns out, getting your meals in during only six hours of the day is pretty challenging. I don't get noticeably hungry anymore and as long as I keep my cravings in check, I end up around 1000 calories a day (sometimes less). In my experience, one of the most frequently given advice is that too much restriction is bad/not sustainable, which is perfectly valid. I know going so low generally isn't recommended and I don't mean to keep it up forever (duh) but at the moment, I don't feel as if it's impacting me negatively. I'm not drained or tired for no apparent reason, I can get my workouts done and generally feel well.

I guess I'm really just asking for your honest opinion or any related experiences you might have. I don't feel as if I'm depraving myself of something, but my biggest fear is honestly that I'll up my calorie intake again when I feel like maintaining/going slower for a while and discover that my metabolism slowed to the point I'll plateau completely or even gain weight. I know, rationally, that it's rather unlikely for my BMR to drop this low, but if you were willing to put in your two cents on the matter, I'd be glad.

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Please help, I'm stuck !

Hello you courageous people trying to lose weight. I'm turning to Reddit to solve this problem, hopefully with your help, because all my research on Google was pretty useless ( it's full of articles with bullshit tips I already know ).

I'm sure my story is pretty common, but I'll tell it anyway to give some details ( might be a bit long to read, sorry ). I'm 35 now, male, and I've been overweight since I was a teen. 2.5 years ago I reached 110kg ( 252lbs ) and decided to go on a final "diet", well not really a diet, more of a lifestyle change.

So I stopped eating and drinking sugars and carbs, only eating white meat, fruits and vegetables, no exercise. I lost 25kg ( 55lbs ) in around a year maybe, without counting calories ( seems pretty useless since 1000 calories of carbs are not worth 1000 of proteins or vegetables, I just eat 2-3 times a day until I'm not hungry, with fruits inbetween meals ).

And then I hit the infamous plateau, couldn't go lower than 85kg ( 187lbs ), and I'm still fat. For a year I tried to not gain that weight back, keeping the same diet ( I'm probably condemned to eat chicken for the rest of my life if I don't want to get fat again ), and it mostly worked. But everytime I have a family dinner at my parent's I can easily get 2-3kg back, just by eating some chips, spaghetti or drinking a beer. Quite disheartening.

During Christmas 2019 I reached 90kg ( 198lbs ) because of chocolate and other tasty stuff. After some research I found something about how insulino-resistance and diabetes running in the family ( my grandma is diabetic ) could affect my weight loss/gain. Coupled with a sedentary life ( I work all day with a computer ), my metabolism must be pretty low and inefficient.

So, since Christmas I started exercising to boost my metabolism. 30 minutes of fast walking on a threadmill, 3 to 5 times a week, while lifting weight at the same time. Exercising is really hard for me, not physically, but because it's boring, even if I listen to music or watch a movie at the same time.

And it's made worse by the fact that... it doesn't seem to work. It's been more than a month, with no results. I measure my belly and it's still the same ( 111cm or 43 inches ), and the scale barely moved. I'm not expecting to lose 10lbs per week, but I'm wondering if it's gonna pay off in the long run. I hate exercising and if it's useless on top of that it's really going to drag me down. Not losing weight while avoiding all the things I like to eat is already hard enough, but working extra hard for no result is even worse.

I'd be glad to hear people who had the same problem and found a solution.

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Q&A – Feb Round 2

Your questions from February – round 2! Let’s talk about… If you could travel to one place in the world, where would it be? When are you doing a new podcast episode? What are band walks? Your running warm-up? What is your everyday diet? How long should your longest marathon training run be? Tips for ... Read More about Q&A – Feb Round 2

The post Q&A – Feb Round 2 appeared first on Run Eat Repeat.

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Life Hack for fellow Desk Jockeys!

Hi everyone!

As I've continued on my weight loss journey these past couple of months I have wondered how I can improve other areas of my life, especially my sedentary lifestyle. I work part time at a desk job as a receptionist and the rest of my time is spent in lecture halls because I am a student in University. So then I stumbled upon an amazing invention: A mini exercise bike!

I found this little bike scrolling through Amazon one day and it has been amazing! It fits under my desk so I can peddle while helping out customers or answering the phones. I'm basically on it nonstop 9-5, it doesn't burn a whole bunch of calories because I'm not riding it in a cardio zone or anything crazy like that, but hey, it's something right?

I also take it back to my apartment most nights so I can peddle on the couch while watching TV at the end of the day!

Everyone in my office thinks I'm crazy but I figured some of my fellow losers would get a kick out of this and maybe even try one out if they feel they would like it!

Also, here's a picture of my bike: https://imgur.com/a/dR9EgYy

It was only about $25, I'm not going to link it because I don't want to be banned or anything by mods but it's not hard to find on Amazon.

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Hit my first plateau

Hey guys, I started my weight loss journey about a month and a half ago and am now starting to hit my first plateau I think. I'm down about 15lbs but I'm still obese so it's not like I've not got more to lose! Lol But I've stagnated for a week and I don't want to stop now so is there any general advice I might need to keep losing the lbs? For my diet I generally fast from 8 pm to 12 pm, breaking it with a 235 calorie sandwhich of egg, English muffin, and a slice of deli ham. Dinner varies but generally I eat a good 1200 calories or so and have a snack between lunch and dinner after I go to the gym (4/5 times a week). Speaking of the gym, I alternate cardio for 45 minutes and weight days where I do a 5 by 5 that takes around 45-1 hour. I don't know if it's the diet or maybe I'm not working out hard enough at the gym, it's just kind of strange for me to not still be losing pretty regularly when I've been down about 2lbs a week so far! Thanks for any help.

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