When I input gender=, age=30, weight=248lbs, height=6'4", activity=sedentary... online calculators say metabolic rate is 2,626. In reality, lightly active probably fits me better (3,009 calories/day), and have a lower body fat % than average for height/weight. I eat 1,900 to 2,000 calories/day,...

I think I'm confused about your goals. Are you wanting to build muscle or lose fat? Cassie, mostly I want to shed excess fat, hence goal of ~15% body fat. Tanita scale currently oscillates between 250 lbs / 20% body fat and 248 lbs / 21% body fat. T.M.I. Warning! I hurt knee playing soccer a decade...

I've stopped at Arby's three times this year. I had to have the roast beef! Even so, the trips were hardly a diet-breaker. I ate the Regular Roast Beef (350 calories), and asked them to add lettuce and tomato to it. I also see but have not tried their roast chicken, market fresh and toasted sandwich...

> if you're after fat loss then you need volume, the kless work you do the less calories will be burnt...it's as simple as that Oh, definitely! The work-out change-up will only to get me back on pace with strength gains. I'll need to up activity elsewhere, say aerobics or sports, to burn calories fa...

fitoverforty had some great advice. wife's just beginning to work-out and she feels dizzy if she goes straight from 4mph to standing still... make sure your friend's getting an adequate cool-down.

Here's an article where bodybuilder Hugo Rivera describes what he feels the advantages are to such an approach:

http://bodybuilding.about.com/od/weight ... esplit.htm" onclick="window.open(this.href);return false;

We'll have to agree to disagree on single-sets vs multiple-sets. That a single-set yields at least 80%-90% of the results of multiple sets is the position of the American College of Sports Medicine, Mayo Clinic, and US surgeon general. Perhaps they're wrong--the establishment has been wrong before--...

Cassie, thanks for the detailed advice, I will think about it. By the way, you look fabulous... congratulations on winning second place.

> 1 - if you're not eating fats then you must be eating a lot of carbs...carbs make you fat, healthy fats don;t What makes one put on weight is ingesting more calories than one burns--from that narrow perspective, it doesn't matter whether those calories come from proteins, carbohydrates, or fats. T...

Dear Essex, at that weight, your diet is going to be more important than your exercise. Allow me to explain... your basal metabolic rate is around 3,250 calories/day, so if you eat 2,000 calories/day, you're already losing 1,250 calories/day! That's pretty amazing, considering a 30-minute brisk walk...

Howdy! The below's worked great for me for months, but now I'm losing weight and gaining strength very slowly--can anyone suggest changes that would make regimen more effective? I only want to make changes that I can keep-up long-term. I thought about splitting up which muscles I workout each day, b...