We recommend eating at your sedentary (BMR x 1.2) as a minimum, somewhere around 2220 calories for you according to our calculator.

You're not going to "build muscle mass" by eating in a caloric deficit, but it will help you not lose the muscle you have.

Our BMR calculator is at http://www.fat2fitradio.com/tools/bmr.

Hey Bethany, sorry to hear about your health issues. I hope things come back into alignment for you.

About the eating after 7pm, remember it's total calories eaten over a 24 hour period that is the key, really not the time of day. I am up very late at night and not eating after 7pm would only lead to me overeating at some other time. As long as you are in your calorie "budget", eat when you're hungry, even if it's after 7pm.

The app is at http://m.fat2fitradio.com.

All the episodes in two week? That's crazy talk!

That's a great goal.

it isn't SMALL, just a smaller ME!

Glad to hear you found that gluten intolerance problem.

Awesome! Congratulations and keep up the the good work.

I just wanted to say that I love reading your posts in this thread. Really spectacular.

As far as the running goes, look into forefoot running techniques.

Keep up the great work!

Tish is right about the Spark Recipes. You add your ingredients and then tell how many servings you are going to divide it into and out comes the calories per serving. You could just do it yourself with the links Terry mentioned, but then you couldn't give us a link to your recipe.

I've never thought of mixing applesauce and yogurt. I'll try that. I don't think I can get on-board with the cottage cheese though.

My wife can now wrap her legs around me

Somebody had to say it.

I do a simple smoothie when I don't want or have time to cook a hot breakfast.

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=799945

Hey all,

I will point out this thread to Jeff, but meanwhile here's a link to a study I found on PubMed. It's about meal frequency and losing fat. The study focused on skipping lunch vs. breakfast, but I think the conclusions still hold true.

http://www.ncbi.nlm.nih.gov/pubmed/18053311

Bottom line from the study was that more frequent meals help in satiety, not feeling hungry, and aid in fat oxidation, losing fat, especially at night.

While checking out my food journal I still consume more butter than I would like to. I can cut a couple hundred butter calories a day and replace them with better food. I have never used any sort of butter substitutes before so I'm at a loss for which ones are best.

Which butter substitutes do you use?

What's best for toast?

What best for a potato?

Great snack ideas!

I need to check out the organic grocer near me for apples. Hadn't heard that on before.

Thanks

I'm at the point that my old pants are swimming on me AND I have a whole pile of "skinny clothes" awaiting me, but right now I'm kinda in the middle.

Also on the last notch on this current belt.

Time to buy a few new clothes.

Now that I am aware of what I eat I am seeing a difference.

For so long I ate in ignorance of how many actual calories I was putting in my body. With just a little bit of knowledge, how many calories I should actually be eating, it all falls into place, doesn't it? Congrats Ed, continued success.

Livestrong iPhone app is the best and like Mike mentioned above, it uses The Daily Plate database. Only thing it doesn't do is allow you to use customized meals in the app. Though, if you don't have a touch or iphone it will be of no use to you. I don't take 100% credit for the calories expended myself either. Though those days when I'm "in the black" on calories I won't feel bad having a glass of wine with dinner.

I found Fat 2 Fit Radio on iTunes and I love it!

Hey Jason,

Thanks for adding me on Facebook. Stay connected here and keep us updated on your progress.

Russ

you have received the first review on the German itunes

Thanks Andrea!

Hi-Ho Russell the Frog here! Really?? Fozzie Bear I'd go with, but Kermit?



I'm getting an equalizer or a de-muppeter, yeah that's it.



I wonder if they sell those at Guitar Center?

Update on my challenge. It's going very well even being sidelined this weekend with the stomach flu. Third week of the program and I've seen a huge improvement in the ease and number of push-ups I can do.



Welcome to the challenge JJ & Amanda. Keep us updated.

Thanks Julie.



I have to confess that I didn't go with the middle column/intermediate level. I started with the beginner level/left column to start the challenge. I started out too aggressive on the Couch to 5K program and ended up hurting myself. No need to have a repeat of that fiasco.



First day done, and I can actually feel soreness in the old muscles.

Okay, the initial test is done and it's a rousing failure. I was hoping for 10 push ups, but I was only able to eek out 7. Sad I know. I challenged my wife to do the challenge with me and she informed me that she's never been able to do even 1 push up. Her PE teacher even had a nickname for her, Stud. He was of course being sarcastic.



So, I'm going to start the challenge on Friday on the second column of the program.

On the latest show, #39, Jeff and I talk briefly about the 100 Push Up Challenge. It's a web site that gives guidelines for going from whatever your current physical ability, to doing 100 push-ups at one time.



Check out the initial test. Here's a quote:

"To perform the test, simply execute as many good-form push ups as you can. Don't cut corners and please don't cheat - the last thing you want to do is end up in the wrong level of the training program!"



I'm starting tomorrow 9/3/08.



Take the initial test and see where you stand. Post your initial test and let everyone know how you're doing in the challenge.



Peace,

Russ

I haven't been keeping up here on the forum. It's awesome to see all of you quiting diet coke.



Keep it up Music Teech and Leo Fink and John Sanderson!!

Plus, it's definitely all about the the before and after photos. Whenever you see an advertisement, they're always the most impressive transformations. Even if that person did it eating Nestle Quik and Froot Loops.

This one infuriates me as well. At my oldest son's elementary school, no running. What? What is recess for if not to run and get exercise?

A show on cooking for health/weight loss is on the schedule. If you have some suggestions, we'd love to hear them.

Thanks for the information. I'm going to check it out.

Just yesterday I saw an extremely overweight couple with two overweight children at the grocery store. I happened to glance, not by accident, into their basket and they had the cheapest food in the store in that basket. I think it could have all been microwavable also.



Those kids are in for a lifetime of problems.

Hey Denise,



#1, does your avatar say "Math is delicious". That's awesome!



#2, like Jeff said, lifestyle change is hard. Remember you won't be perfect, you can't be perfect. Preparing your own meals is a great start.



#3, I remember in junior high school that I couldn't take my home brought lunch into the cafeteria as well. I just transitioned to eating the chicken fried steak with mashed potatoes and gravy, green beans, with cherry-rhubarb sauce with a dollip of whipped cream on top.



Yeah, no wonder.



Thanks for listening to the show and don't be shy about posting or commenting.



Russ

Sorry you're having problems downloading the show from iTunes. Here's a direct link to download Show #10.



http://www.fat2fitradio.com/media/podcasts/f2f10.m p3



Thanks,

Russ

I disagree here Dean.



Unless everyone talks about childhood obesity, it won't get fixed. Whether it be our show, or a million shows, whatever, the more it's talked about, the more information is disseminated. Not everyone is going to get their information in the same way. Whether it's podcast, tv, radio, billboard, Internet forum, the more the information is put out there, the more power parents and kids have to change their health for the better.



Until childhood obesity, or whatever problem that needs changing is on everyone's lips, nothing will get changed.