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@rbrbrb2 I don't run in any particular heart rate zone, but I do 80% of my runs at an easy perceived effort, where I can breathe through my nose and hold a full conversation. Here is a very detailed and thorough (long) article about running form. I share it a lot, because it is the best one I've...

@jero8858 I transitioned by completely quitting the treadmill and only running outside, but instead of worrying about pace I paid attention to how easy or hard it felt as well as my heart rate. For about a month I ran 4 times a week outside in a zone two heart rate. I made sure the effort felt...

@eloquentspeaker14 They are the ideal meat replacement texture for all Asian rice dishes like pineapple fried rice, sweet and sour, general tso, etc. We also love them as a knock off KFC bowl with mashed potatoes, veggies, and gravy over it all. They are incredible with a sweet BBQ sauce and...

@trinity50 Awesome write up, thank you. The visual difference in body fat percentage from 21 down to 16 was super drastic, and I think many women will benefit from seeing that you only lost 2 lb of weight. I would love more details on the RT program, especially the diet, I am finishing up...

@piggybank Okay, thank you for the reply. I have a health food store here that offers a case discount, so I usually end up with huge quantities of the shelf stable stuff :-)

@piggybank All great ideas everyone! Are you using the shelf stable boxes of silken tofu that are labeled silken tofu lite by Mori-nu brand, or are you using the type from the refrigerator section that comes in liquid? They have slightly different textures. I personally find the shelf-stable...

@selmareed I think 1900 is a very realistic and easy to accomplish calorie deficit. That is a very sustainable number that you can wrap your head and your appetite around :-)

@selmareed Mentally, it will be easier to figure out your maintenance calories using a TDEE calculator and eat at maintenance while you get into a good lifting routine. After a few months of consistency and calorie tracking, you can decide whether to bulk or cut. Most people who try to do it all...

@karra The link that you submitted says "the majority of people only need to eat about 0.8 grams of protein per kilogram of bodyweight (g/kg) per day — or 0.36 grams per pound (g/lb)". It lists professional bodybuilders and endurance athletes as needing more protein than this. I consider myself...

@karra To maintain your current weight you would need 1750 calories. If bulking is your goal increase by 200 and start there. Your protein math was correct but the advice is per kilogram of bodyweight, not per pound. .83 grams of protein per kilogram (you are 72 kg) is 59 grams of protein. Even...

@613jono Hence the well balanced diet. If OP is worried, cronometer is a great resource for tracking particular nutrients to make sure you don't miss anything.

@613jono You can test for everything that OP is taking currently. What is your point? What would you take that cannot be tested for specifically?

@gentilerain Get a blood test and only take supplements that you are deficient in. I have been vegan since 1984 and take zero supplements. I eat a well balanced diet, that includes soy milk and nutritional yeast that are fortified with B12, so I don't even take that. I get a blood test every 6...