radar

Just be sure to cycle your creatine and be aware you need to have more water when you're taking it.

Have you ever had runner's knee? I'm dealing with it for the first time at the moment. Looking for a quick fix.

If one is running 50 miles per week one needs to orient eating around the runs. It's difficult to run right after a full meal. The result tends to be restricted eating to have a comfortable run in the first place.

PS: A bunch of extra work is near mandatory to maintain weekly mileage like this. Proper stretching and recovery--maybe some yoga. Lots of distractions from eating too much in the first place.

"Cyclist" should not be used here at all. Especially in the title, since bicycles were not used.

"Training Makes Runners More Efficient, but not Spin Class Attendees"

Wouldn't variations in wind be a non-starter for catapults?

Check out the research on the life of a fat cell. Basically, fat cells live for years upon years; they shrink when they don't need to hold anything, but are always ready to take on new fat as soon as the opportunity presents itself.

Bicycles were one of the first items that an individual acquired through disposable income.

It's not an investment if you live in the property.

Last time I looked to an article for caffeine advice it said 600mg per day was the number to not go over.

Common caffeine contents: Double Espresso ~100mg Starbucks small coffee ~200mg

You're right that 'white carbs' should be pretty much eliminated. However, 100% whole grain bread is still valid and has a good amount of fiber, which white carbs lack.

It's just way easier to rack up calories if the thing you're eating is higher in fats. Remember that fats have no fiber (neither does protein, but that's another conversation), so you won't 'feel' as full, which can easily lead to a much higher calorie ingestion rate that you're body won't be able to keep up with.

Another big thing is portion control! You hit on the nose with eating too much of everything. Something else I've done is making myself smaller plates, but also taking much smaller bites and taking a much longer time to finish the plate. I make it take as long as possible. That way by the end of the plate I have a more accurate sense of how hungry I still am or not.

It's tough to summarize all of points of my current regimen since I've pulled bits and pieces from lots of different sources and put some personal experience into the mix.

Depending on your present calorie consumption you can start reducing calories by really concentrating on the fats you're including in your everyday diet. I'm not saying fats are bad, but that there is double the calories per unit of fat versus carbs and protein. Start concentrating on replacing some of those fats with purer protein and high fiber foods. This way you've already reduced calories, but not how much you're eating. I started with getting out of the habit of always having whole milk on hand at home, for example. You'd be surprised by how much you can curb your appetite by just leaning a bit more on high fiber foods and protein.

I combined this with being more mindful of how much I exercised that day. If I did exercise that day I don't use it as an excuse to binge eat anything.

I also try to push breakfast out until around 10am (I wake up around 7am, and usually stop eating by 8pm the previous day). Not sure if that counts as fasting, but it works for me. I tried 16 hours of fasting (basically no eating until lunch) and I just ended up binge-eating the calories I saved by not eating. Your mileage may vary.

After getting to work I have about a quart of water, then a coffee. If I feel on the edge of "I need a snack" sometimes it can be enough to just have another pint of water in response to that feeling.

Last, I really tried to get an understanding for how many calories are in particular foods and how many calories I really need per day. Use a calorie calculator to get a feeling for how much you burn while doing certain exercises. Learn how many calories are in common items that you eat all the time. Find optimizations if they are particularly high in calories. Then, after you've learned a bit, stop stressing about the numbers, take your newfound knowledge and see how you do.

Oils start sweating out of the bean when you get closer to really dark roasts. You'll see a lot of Starbucks beans glisten.

Lighter roasts will never be shiny like that because they haven't been roasted long enough for the oils to react like that.

Always grind your beans just before you brew. Never buy preground coffee.

Curious; what are the perils of drinking wine with dinner?