Weight Training

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  • jwdieter
    jwdieter Posts: 2,582 Member
    Random numbers are fun. It's probably a deficit! What is this "MFP" thing?
  • timbrom
    timbrom Posts: 303 Member
    Random numbers are fun. It's probably a deficit! What is this "MFP" thing?

    Personally, I don't really like MFPs NEAT + Exercise method for people who are primarily weight training, since calorie burn during weight training is (for all practical purposes) impossible to measure accurately. Could the OP punch their numbers into a TDEE Calculator and do the TDEE-20% method? Sure. But the number he's going to get back is going to be close enough to 2500 that it doesn't matter. And like I said, that number is a starting point. Do it for a couple of weeks. See what happens. Is it working? Then keep doing it. Are you not losing weight? Then drop a hundred or two calories and try again. This is the method most people have to use anyhow. TDEE calculators, NEAT + Exercise calculators are all fine and dandy for finding a starting point, but we all know there is large population variance and most people will need to titrate their macros to find what works for their particular metabolism.
  • trebin
    trebin Posts: 12
    I do not use MFP to track my exercise at all, I have a diet guy and use it to only train macros. I am excited to see where this goes, weight training changed my life and I hate missing days.
  • trebin
    trebin Posts: 12
    Right now I am at 1-1.4g of protein per lb of bodyweight
  • FrnkLft
    FrnkLft Posts: 1,821 Member
    You can zone in on the 90% he talks about for the standard programme by doing a triple. It's something like 90(ish)% of your 1RM, I think. It's still a bit much for a beginner though. I don't think the connective tissue has been exposed to enough ongoing stress at the beginner stage to handle this kind of thing. Takes tendons and stuff a while to adapt.

    I'm not sure how a true beginner would know their 1RM to take a percentage off of though? Unless they worked up to 5-6RM and used that figure for their 1st cycle TM? That would be a conservative enough start, I would think and allow their soft tissue time to adapt before things really got going.

    A 1RM for a beginner is unknowable. The simple act of finding your 1RM as a beginner will provide a sufficient training stress to trigger an adaptation that will increase your 1RM. Same would go for proxying a 3RM or 5RM and calculating a 1RM for that, building up to those will, in and of itself, increase your strength, rendering your results useless.

    Sure, but that's the same for most trainee's: once you can do it, you've adapted to it.

    Anyway, I agree with you - it's not the best way for a beginner to start. Something like Stronglifts of Starting Strength will work you up to where you need to be without overly complicating things. People can come to a percentage-based routine later on when they've got a bit more lifting experience.

    Agreed. Very little attention is paid to the integrity and adaptation of tendons and joints. Stronglifts has quick progression, to where even starting with the bar, you're up to 225 lbs (two 45s on either side) by 6 months in. That's VERY fast, provided you even get there. Just requires an ego check and discipline. I would even say AMRAP or apply joker sets to the last set of the day if you like (for maybe 3 joker sets per exercise/workout).

    The squat climbs twice as fast though, but maybe that's ok.

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