Fat to lose and muscle to gain
evahbuck
Posts: 12 Member
(Double posted in “introduce yourself” for exposure)
Hello!
I’ve been on MyFitnessPal since 2012, but never used the social aspect. I’ve lost 60 pounds over the last 2 years and I’m at the final push. Tracking calories once again to reinforce habits that have waned and to make sure I stay in a caloric deficit. I also just reread Tom Venuto’s book The Body Fat Solution which is EXCELLENT! I’m strength training 4 days a week and doing cardio/core an additional 2 days a week. Anyone else focusing on physique with their training?
Looking for training accountability partners!
Thanks!
Hello!
I’ve been on MyFitnessPal since 2012, but never used the social aspect. I’ve lost 60 pounds over the last 2 years and I’m at the final push. Tracking calories once again to reinforce habits that have waned and to make sure I stay in a caloric deficit. I also just reread Tom Venuto’s book The Body Fat Solution which is EXCELLENT! I’m strength training 4 days a week and doing cardio/core an additional 2 days a week. Anyone else focusing on physique with their training?
Looking for training accountability partners!
Thanks!
12
Replies
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Welcome! I am currently recomping (well trying) by eating around maintenance to build muscle, maybe lose some fat and work on my strength.6
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Hi! I sent you a friend request. 🙂1
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Hello, Hello - I need training accountability
I went away from this app & now back. I want to drop 20lbs. Currently, on a 10- day no processed sugar diet.1 -
I’m also attempting to recomp - lifting 4 days a week and lots of cardio on top of that. I get my body fat tested once a month and keep track of my measurements. Looking to reduce body fat and retain or gain muscle.1
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I'm making some attempts at lifting for strength and building muscles. I'm on keto & IF. I measure blood glucose & ketones. I've got this app to track my macros for last 2 weeks. I find everyone does things differently in terms of diet, like how much protien should we consume etc. So I'm experimenting with all of this atm.0
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Hi there! I’m somewhere along the road to trying to lose fat and gain muscle. I need to start counting my calories again as I’m creeping on weight and need some accountability too.1
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Im also basically trying to recomp and train for sport. Add me!1
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I feel like i am forever cutting but it generally turns into a recomp since my weight rarely seems to budge lol.4
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I did a recomp for about 3 years and it suited me well. I followed several established lifting programmes and got myself into the groove of training. I found maintaining my weight reasonably easy. Just kept protein high. I think recomp is an acceptable plan for a lot of people who have a history of yo yo dieting. Me included. But it is a slow process so take pics. I wish I had taken a proper set of pics when I first started.3
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I am sick at the moment (stupid cold/flu) but as soon as I am better I will be back to the gym. I love lifting and sculpting my body. I too am trying to cut. I have about 15 pounds to lose. I have a 1495 calorie diet right now and have it split for macros 33/33/34. Counting macros is new for me. As long as I hit 30% of each, I count it as a win.3
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MichelleMcKeeRN wrote: »I am sick at the moment (stupid cold/flu) but as soon as I am better I will be back to the gym. I love lifting and sculpting my body. I too am trying to cut. I have about 15 pounds to lose. I have a 1495 calorie diet right now and have it split for macros 33/33/34. Counting macros is new for me. As long as I hit 30% of each, I count it as a win.
Generally those percentages will put you in the ballpark, but I think it's better, particularly with protein and resistance training, to go with absolutes. 0.8 to 1.0 gram of protein per pound of body weight per day, approximately 0.4 grams of fat per pound of body weight per day, and then fill in the rest of your calorie goal with carbs. Of course that really only applies if you're not too overweight. A 300lb person wouldn't need to, or want to, eat 300 grams of protein a day. A better method is to base the values on the lean body mass you have, but most people don't know that number. And those are minimums. You can increase protein to decrease carbs, for example.
I'm sure you're aware of all this, but others might find it useful. Also, here's a great thread on nutrition:
https://community.myfitnesspal.com/en/discussion/911011/calculating-calorie-macronutrient-needs/p10 -
With 1495 calories, a macro split of 33/33/34 breaks down to 125g protein, 125g carbs, 55g fat. I weigh 145 lbs. I did do research and then made adjustments based on my personal trends.3
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You can do it!
I'm on a four year slow lean out and muscle build. Takes consistency and patience. MFP is very helpful to manage calories and carb fat protien balance.2 -
It can be done. Keep at it!
5 -
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(Double posted in “introduce yourself” for exposure)
Hello!
I’ve been on MyFitnessPal since 2012, but never used the social aspect. I’ve lost 60 pounds over the last 2 years and I’m at the final push. Tracking calories once again to reinforce habits that have waned and to make sure I stay in a caloric deficit. I also just reread Tom Venuto’s book The Body Fat Solution which is EXCELLENT! I’m strength training 4 days a week and doing cardio/core an additional 2 days a week. Anyone else focusing on physique with their training?
Looking for training accountability partners!
Thanks!
@evahbuck I'm trying to build muscle but I've been giving myself rest days in between. I do this to give my body a rest. Do you do full body 4 days per week? Or do you split it by doing upper one day then lower the next?1 -
cupcakesandproteinshakes wrote: »
So jealous right now..whats your routine for training?0 -
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Saturncap10 wrote: »
This is 4 yrs of work. Daily calisthenics. 3-4 times a week high intensity cardio. 2-3 times a week strength training at the gym and 1500 - 1800 calories a day.
Yes it is easier for men to get. to the final results but women show initial results faster.2 -
MichelleMcKeeRN wrote: »I am sick at the moment (stupid cold/flu) but as soon as I am better I will be back to the gym. I love lifting and sculpting my body. I too am trying to cut. I have about 15 pounds to lose. I have a 1495 calorie diet right now and have it split for macros 33/33/34. Counting macros is new for me. As long as I hit 30% of each, I count it as a win.
Generally those percentages will put you in the ballpark, but I think it's better, particularly with protein and resistance training, to go with absolutes. 0.8 to 1.0 gram of protein per pound of body weight per day, approximately 0.4 grams of fat per pound of body weight per day, and then fill in the rest of your calorie goal with carbs. Of course that really only applies if you're not too overweight. A 300lb person wouldn't need to, or want to, eat 300 grams of protein a day. A better method is to base the values on the lean body mass you have, but most people don't know that number. And those are minimums. You can increase protein to decrease carbs, for example.
I'm sure you're aware of all this, but others might find it useful. Also, here's a great thread on nutrition:
https://community.myfitnesspal.com/en/discussion/911011/calculating-calorie-macronutrient-needs/p1
@GaryRuns
Can you give some more information around the lean muscle mass that you mention?0 -
jessicaanswer wrote: »Hi there! I’m somewhere along the road to trying to lose fat and gain muscle. I need to start counting my calories again as I’m creeping on weight and need some accountability too.
@jessicaanswer
Hey I too am trying lose fat, by trying to gain muscle with weight training. When I first started the fat seemed to melt off now I feel it's harder to lose the remainder. Tweaking my diet ensuring I'm in deficit so had to cut back on some fats, but maybe I should train an extra day. Not sure. How's your journey going?0 -
Saturncap10 wrote: »MichelleMcKeeRN wrote: »I am sick at the moment (stupid cold/flu) but as soon as I am better I will be back to the gym. I love lifting and sculpting my body. I too am trying to cut. I have about 15 pounds to lose. I have a 1495 calorie diet right now and have it split for macros 33/33/34. Counting macros is new for me. As long as I hit 30% of each, I count it as a win.
Generally those percentages will put you in the ballpark, but I think it's better, particularly with protein and resistance training, to go with absolutes. 0.8 to 1.0 gram of protein per pound of body weight per day, approximately 0.4 grams of fat per pound of body weight per day, and then fill in the rest of your calorie goal with carbs. Of course that really only applies if you're not too overweight. A 300lb person wouldn't need to, or want to, eat 300 grams of protein a day. A better method is to base the values on the lean body mass you have, but most people don't know that number. And those are minimums. You can increase protein to decrease carbs, for example.
I'm sure you're aware of all this, but others might find it useful. Also, here's a great thread on nutrition:
https://community.myfitnesspal.com/en/discussion/911011/calculating-calorie-macronutrient-needs/p1
@GaryRuns
Can you give some more information around the lean muscle mass that you mention?
Your lean body mass is everything that is not fat. Most people don't know their lean body mass with any accuracy.1 -
Saturncap10 wrote: »(Double posted in “introduce yourself” for exposure)
Hello!
I’ve been on MyFitnessPal since 2012, but never used the social aspect. I’ve lost 60 pounds over the last 2 years and I’m at the final push. Tracking calories once again to reinforce habits that have waned and to make sure I stay in a caloric deficit. I also just reread Tom Venuto’s book The Body Fat Solution which is EXCELLENT! I’m strength training 4 days a week and doing cardio/core an additional 2 days a week. Anyone else focusing on physique with their training?
Looking for training accountability partners!
Thanks!
@evahbuck I'm trying to build muscle but I've been giving myself rest days in between. I do this to give my body a rest. Do you do full body 4 days per week? Or do you split it by doing upper one day then lower the next?
If you are doing a full body workout, you want rest in between. Usually these routines are done 3x per week with a rest day inn between. If you are new to weight training, this kind of routine is best for you to build a base of strength and learn form.
You need to the rest in between for the muscles to recover and rebuild.
Upper/lower splits are typically 2 days on, one day off, 2 days on, 2 days off. These are typically more intermediate routines. Rest is important. Train and break down the muscles. Rest and rebuild them.1 -
@Saturncap10 I train 6 Days a week with split programming. 4 days strength/cardio with 2 addition days for cardio/core (I’ve also just added another glute circuit on day 6 because I wanted to add volume but my leg day was already too long). I take an active rest day on Sundays. I started weight training by doing full body workouts 3 times a week. As I got more into training for physique, I found the body splits to be more effective for the look I’m going after.1
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Oh my gosh that's a lot of training. Im doing full body training with weights 3 times a week and finish off with a run on 1 of the days.
But I've added an extra full body day this week to see how I feel...and so far okay.
I might try focusing on either upper or lower body superset on that 4th day instead of full body..don't know, do you think you got good results from splitting?
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@mmapags
sounds like a lot of time at the gym. How long would you spend on split routines, 30m, 40m? What would you suggest.
I might try that next month to see if that works for me.0 -
Saturncap10 wrote: »@mmapags
sounds like a lot of time at the gym. How long would you spend on split routines, 30m, 40m? What would you suggest.
I might try that next month to see if that works for me.
It's 45 minutes to an hour per session 4 days per week on PHUL, the routine I use. How long have you been weight training and why are you thinking of changing?
Would you consider yourself a beginner or intermediate lifter?0 -
Saturncap10 wrote: »@mmapags
sounds like a lot of time at the gym. How long would you spend on split routines, 30m, 40m? What would you suggest.
I might try that next month to see if that works for me.
It's 45 minutes to an hour per session 4 days per week on PHUL, the routine I use. How long have you been weight training and why are you thinking of changing?
Would you consider yourself a beginner or intermediate lifter?
@mmapags
I've been doing it for a while.
I've stuck to a certain weight and was on a fat loss journey mainly which worked but now would like to lift heavier..maybe intermediate lifter.
Change it up to because I can focus on just the upper body maybe get more exercises in like 5-6, or do you think that's too much? I think I've gained some muscle over time.0 -
Saturncap10 wrote: »Saturncap10 wrote: »@mmapags
sounds like a lot of time at the gym. How long would you spend on split routines, 30m, 40m? What would you suggest.
I might try that next month to see if that works for me.
It's 45 minutes to an hour per session 4 days per week on PHUL, the routine I use. How long have you been weight training and why are you thinking of changing?
Would you consider yourself a beginner or intermediate lifter?
@mmapags
I've been doing it for a while.
I've stuck to a certain weight and was on a fat loss journey mainly which worked but now would like to lift heavier..maybe intermediate lifter.
Change it up to because I can focus on just the upper body maybe get more exercises in like 5-6, or do you think that's too much? I think I've gained some muscle over time.
Take a look at programs like PHAT and PHUL. Both are upper lower splits and have between 5 and 7 exercises per day.2 -
Saturncap10 wrote: »Saturncap10 wrote: »@mmapags
sounds like a lot of time at the gym. How long would you spend on split routines, 30m, 40m? What would you suggest.
I might try that next month to see if that works for me.
It's 45 minutes to an hour per session 4 days per week on PHUL, the routine I use. How long have you been weight training and why are you thinking of changing?
Would you consider yourself a beginner or intermediate lifter?
@mmapags
I've been doing it for a while.
I've stuck to a certain weight and was on a fat loss journey mainly which worked but now would like to lift heavier..maybe intermediate lifter.
Change it up to because I can focus on just the upper body maybe get more exercises in like 5-6, or do you think that's too much? I think I've gained some muscle over time.
Take a look at programs like PHAT and PHUL. Both are upper lower splits and have between 5 and 7 exercises per day.
@mmpags
Ok thanks I'll check those out thank you.
0
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