April Check in & Chat - Spring into the Squat Rack
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@Dani....I hate coconut oil so let's go with peanut
I totally hear ya
And I'm totally not saying that there is anything wrong with what you are doing.....but looking into these intermediate programs got me thinking about how you do crap loads of research as well and are always trying new things. I'm like that but just not with my lifting program so I think we are similar in different ways if you know what I mean (ie yoga, tabata, barbell complexes :laugh: ). And you know I'm a big supporter of doing what is right for you. I know there are a lot of people who think I'm foolish for effing around with SL and the reps the way I have but it's working FOR ME and that's what's important! I probably just made the horrible assumption (and you know what they say about doing that) that you weren't progressing as you would like to be....probably thinking because of the way the All-Pro routine is designed.
In any event....I'm glad you aren't ready to pull my fingernails out because I truly didn't mean to offend I was really just trying to be the helpful little lifter that I am trying to become!
And yes, we could move to PM's but then all the rest of the fantastic ladies wouldn't be able to benefit from all of our hard sought after and well researched thoughts, now would they :drinker:0 -
In any event....I'm glad you aren't ready to pull my fingernails out because I truly didn't mean to offend I was really just trying to be the helpful little lifter that I am trying to become!
And yes, we could move to PM's but then all the rest of the fantastic ladies wouldn't be able to benefit from all of our hard sought after and well researched thoughts, now would they :drinker:
Girl, I know never to expect anything from you than support and well-intended helpfulness.
Pssh. Like I'd have a problem hijacking a Wendler program and totally bastardizing it to suit myself. The only reason I haven't done it is because it looked way too complicated to me to even bother, and a basic 3x5/5x5 works just fine for me right now :laugh:
I almost tried dinking around with NROLFW when I read the book, but then I was like ... nah. That program is way too busy for my taste.
I'm sure I'll get around to butchering Wendler or Madcow eventually, being that I've already butchered 3 beginner programs in my illustrious 2-month lifting career. Hahahahahahahahahaha. :drinker:
And, Mehdi doesn't own the 5x5, so eff around all you want. It's your body and your goals, and you gotta do what works for you so that you'll stick with it and be happy. I'm a big fan of ranges, so I'll stick with someplace between 3x5 and 5x5 for a good while until I stall out and then I'll switch to something else. I'm in no hurry. Plus I gotta keep things from progressing too quickly until I can afford a power cage anyway, so my current dinking about while making slow and steady progress suits me just fine.0 -
Dani have I told you lately that I you???!!!!
And I'm looking forward to you butchering 5/3/1 or Madcow....then I can reap the benefits :laugh:0 -
Darn, darn, darn!
On deadlifts, I got up to 170! Then, on my last one, I let my form get sloppy and now my lower back hurts a lot.
It's on one side and it just occurred to me that the problem is in the exact area I hurt lo these many years ago now. I was thrown from a horse and snapped one of my lower vertebrae, the "wing" part just snapped off and is still floating in there, but I was warned that the muscles in that area would be easier to strain because there is now an anatomical asymmetry or some such thing.
Right now, I'm going back to bed for some quality time with an ice pack.
On other lifts, still progressing on squat form, up to 80 (major deload, but doing it right is a LOT more work).
OHP is still my nemesis and I'm stuck at 80. I failed on my last rep, but only on the last one. Working on keeping my back aligned too, which is hard.
Really, really need to watch my form on those deadlifts. Carelessness causes pain.0 -
@kira -- yes, I have the SS calculator. I just got it last week, though, so I am just starting to play with it. And SS only has three work sets whereas we are doing 5, so I do think cutting back on the warmup sets is a good thing so that we aren't too tired to work LOL
OK, so my workouts... Last week I had been working out every other day for a month and I was exhausted. So I took two days off, did two very (~75% on squats & deads) deloaded workouts, took two more days off, and that brought me to Tuesday (yesterday).
While I was resting, I reread Starting Strength and asked myself why I was afraid of power cleans now that my knee is so much better... Poked around on the SS wiki... And decided to try SS and see if I can learn to power clean. The other big difference is that there are three working sets instead of five, and maybe that will suit my poor 49 year old body a bit better. :laugh:
I also had a stern talking-to with myself about how fast I was going to progress my weights. I paid close attention to Rippetoe on this part -- I'm paraphrasing, but "it's better to progress slowly and not get stuck than to have to get unstuck". (Rippetoe also is not a fan of failing reps. He says not to do the rep if you think you are going to fail it. Gah, is that ever a different mindset than what I've been doing!!) I decided that I will only add 1 pound to bench and 1/2 pound to OHP no matter what. I have a ways to go with squats but at some point I will switch to two pound or one pound increases. With deadlifts I think I am close to a sticking point, and I will switch them to two pounds. And when I learn power cleans I'll probably be adding 1 or 1/2 pound to them.
So anyways I won't be doing SL any more, but hopefully I can still hang out here. This is the BEST group on MFP, or at least the best one that I have found!
So yesterday I did Squats at 95 (previous best was 100) and they felt good. Well after the first warmups they did. The first 10 reps I thought I wasn't going to be able to workout!! Then everything began to warm up (hey that's why you do the light sets) and it all gelled. I have quite a ways to go, strengthwise, with squats -- how exciting for me!
OHP I had gone back to the empty bar and been working on form. The last two times my form was awful. Well really the whole two months my form has been awful!! Yesterday was so much better. I finally am getting the bar up & down in a straight path. So of course I wished that I hadn't made that 1/2 pound rule for myself LOL 'cause now I feel so much better about the OHP!! But, 45.5 is in the books.
Then I did deadlifts. I warmed up for deadlifts for the first time ever LOL. I think it was nice in that it gave me a chance to work on my grip & my breathing... I liked warmups for the form check but I didn't notice whether it helped my work set that much. I did 145 with all systems go (previous high was 155).
And I felt great afterwards & can't wait for tomorrow to start trying me some power cleans!0 -
@glwerth: that's an awesome DL. I your back is happier after the ice!
@gesn: we have people doing all sorts of heavy programs on here, and there are no SL5x5 police here to kick you out :-)
First lifting session in 10 days. Third time I've done the same workout A at the same weights. Dropped the volume to 3x5 and i currently feel energetic and high rather than knackered and high. This is good.
Squat: 77, and I've spotted another way the scoliosis screws up form if I'm not concentrating
Bench: 50, fractionals to increase next time
Row: 60 and I've finally got the hang of these
Also, all ecochalk, no gloves. Will see how my hands hold up the rest of the week.0 -
Workout B this morning followed by a medicine ball workout.....did 2 rounds for a total of about 9 minutes and holy eff I am SORE. My upper back was already a little sore this morning but wow....and it was only an 8lb med ball wtf :laugh: Meh, I actually feel really awesome all things considered.....now I'll just start planning my finisher for Fridays workout
@Ges.....as long as you are lifting heavy *kitten* you are welcome here! Funny you mention the slow progression as that is something that started to occur to me when I started cycle 2 of SL. I did a deload at the end of cycle 1 and it was then that I realized that while my form was "good" during cycle 1.....it was not as good as it should have been while increasing weight so quickly. I have taken a much slower progression to focus on form and to an extent comfort level during cycle 2 and I'm finding it to be MUCH better and honestly I really do feel it has taken my training to a different level, if that makes sense. I know that I still have a lot of room to progress and that makes me happy because I know that this program could (providing I don't get super tired of it :laugh: ) last me and my "beginner" status for a long time!0 -
@Vegas and Dani: You two are awesome. Please don't resort to PMs. I want to read it all.
@Ges: I switched to 3 x 5 a couple weeks ago, and I LOVE it. I am scared of power cleans, though, so I'm still doing the SL lifts, just not the volume. No one has kicked me out yet.
I'm slowly working my way back up after taking that week off. It killed my squats, but it seemed to really help my upper body lifts. Go figure. Looking forward to workout A tonight. Plan is 115 squats, 90 bench, and 82 row.
I"m really trying to nail squat form but I swear the more I think about it the worse it gets. I've decided it's like golf to me---when I think too much about my swing, I struggle. But when I just grip and rip, I do fine. I've found that beer helps with the golf issue---but that's probalby not such a good idea when squatting, huh? :laugh:0 -
So anyways I won't be doing SL any more, but hopefully I can still hang out here. This is the BEST group on MFP, or at least the best one that I have found!
And I felt great afterwards & can't wait for tomorrow to start trying me some power cleans!
What is this "Stronglifts" you speak of ??? :laugh: :laugh: :laugh: :laugh:
Power cleans are fun, and I think olympic lifting is the shiznit, personally. I watched some ladies get their olympic groove on, and ... yea, no way. It's like gymnastics with a barbell. And I've always sucked at gymnastics.
Now of course I wish I would have discovered barbells 20 years ago, but what ya gonna do? I'm going to enjoy it for as long as my body lets me.
@chunk Beer and squatting ... hmmm ... let me know if you find a way to combine those !!
Power cleans are nothing to be afraid of. You start of in kind of a deadlift, bring the thing up to about thigh level, and explode the bar up. It looks more convoluted than it is, really. And Rip doesn't teach the olympic version of it where you gotta get under the bar with ATG squats and all that good stuff. We do "power clean lite" around here.
AND BY THE WAY !!!!!!!
Olympic girls doing barbell gymnastics:
http://www.youtube.com/watch?v=mRkfaG38t7Y 0 -
So anyways I won't be doing SL any more, but hopefully I can still hang out here. This is the BEST group on MFP, or at least the best one that I have found!
And I felt great afterwards & can't wait for tomorrow to start trying me some power cleans!
What is this "Stronglifts" you speak of ??? :laugh: :laugh: :laugh: :laugh:
Power cleans are fun, and I think olympic lifting is the shiznit, personally. I watched some ladies get their olympic groove on, and ... yea, no way. It's like gymnastics with a barbell. And I've always sucked at gymnastics.
Now of course I wish I would have discovered barbells 20 years ago, but what ya gonna do? I'm going to enjoy it for as long as my body lets me.
@chunk Beer and squatting ... hmmm ... let me know if you find a way to combine those !!
Power cleans are nothing to be afraid of. You start of in kind of a deadlift, bring the thing up to about thigh level, and explode the bar up. It looks more convoluted than it is, really. And Rip doesn't teach the olympic version of it where you gotta get under the bar with ATG squats and all that good stuff. We do "power clean lite" around here.
AND BY THE WAY !!!!!!!
Olympic girls doing barbell gymnastics:http://www.youtube.com/watch?v=mRkfaG38t7Y
Thanks for sharing! I do "power clean lite" too. Love it! They are so much fun, and make me feel so powerful.0 -
I'm starting to burn out on counting calories and SLs.
I've been counting calories since February 11th. For the first few days, I was at 1200 calories... because that's what MFP said to do. (Naive, I know - but it was only for a few days). During this time, I thought that was too low... scoured the MFP forums.. and bumped it to 1550ish... I was there for a few weeks... During that time I had my RMR tested.. The person administering the test suggested 1530ish too... (My RMR is 1950). I thought "Eating below my RMR?!?". So, I scoured the forums again. Bumped to 1950 on March 13... And, after more scouring, decided to pursue EM2WL... and ended up at 2032.. and have been eating at that level since March 21st. Based on my BMF calories burned, 2032 varies between a 20 and 24% deficit on a daily basis... depending on whether or not I exercise.
I've lost 10lbs since Feb 11th. Certainly nothing to write home about. I never did a "reset". Maybe I need to. That's about 1lb/week... and includes a few over-indulgences... maybe 3 times. Heck, the 10lbs may just be water weight.... and not actual fat.
My measurements are exactly the same. Certain clothes feel slightly different... But I'm not dropping sizes or inches or anything like that. My BF% appears to have changed on my scale at home.... But I don't honestly remember what it was before that. So, maybe I just thought it higher than it was. I want to go back and get it checked again, but, I wanted to lose more first.
With SLs, I was excited to do it initially... Now it's become another "Ugggh... Not again" routine... I've had to drag myself to the gym for the past few sessions. I'm sure failing on OHP and Pendlay Rows isn't helping... But, I know it's to be expected.
Long story, short... I'm losing motivation.. and quickly. Maybe I need a diet break... and a break from SLs... Maybe it's just the extreme stress going on nowadays.. I don't know... I've been fed up with work lately too.
Anyone else get burned out and just want to quit?
And... as if the wall of text wasn't enough, my progress...
Squat: 110lbs
OHP: 60lbs
Deadlift: 110lbs
Bench Press: 80lbs
Pendlay Rows: 85lbs ... Haven't done these in a week due to adding PowerCleans during my last session
Power Clean: 45lbs ... Just started these on Friday0 -
Anyone else get burned out and just want to quit?
Quit counting calories?
Only all the time.
I'm taking Sundays off currently and took a 2-week maintenance break. I can only keep track of so much for so long.
Lyle McDonald is of the opinion that people who give themselves regular diet breaks (for like 2 weeks every couple months) tend to stick with things longer and be more successful.
So spend 2 weeks at maintenance and deload weights. Who cares? Give yourself regular breaks before you burn out and quit altogether.0 -
Anyone else get burned out and just want to quit?
And... as if the wall of text wasn't enough, my progress...
Squat: 110lbs
OHP: 60lbs
Deadlift: 110lbs
Bench Press: 80lbs
Pendlay Rows: 85lbs ... Haven't done these in a week due to adding PowerCleans during my last session
Power Clean: 45lbs ... Just started these on Friday
Well, not this time around, yet... But check with me next April and we'll see.
I took a diet break at the end of March for a week. I had started on January 1. The diet break was delicious, and I started back to eating at a deficit and started back to losing, so I've become a big fan of the diet break.
I always take training breaks when needed. I think you just kind of learn when they're needed... And when I am dragging-@ss to go to the gym, that's when I need a break. Sometimes a big break, like doing not-a-thing for a week, and sometimes like what I just did -- a couple of extra rest days and some deloaded sessions.
Sometimes I've taken longer breaks, like six months or something. I've always ended up fatter and older and weaker after I do that. So I have a goal to not do that any more. The only way out is through -- I need to just go to the gym on schedule without fail, and eat at a deficit for about another 12 months, and then learn to maintain. I just have to do it. Giving up isn't on my radar screen anymore.
I don't know if this sounds motivational to you or not. But if you are fed up and tired, take a break. Just set a date of when you are going to come back, and make a plan so that when you do come back it isn't chewing you up and spitting you out like it is now. You've made a great deal of progress with your strength. You don't want to lose that. And you won't lose it, unless you totally stop and don't come back.
And you didn't ask about this, but setting your calorie target -- I use my actual results over the last eight weeks to set my goal. It's working really well for me so far. You have enough data that you can do the same thing.
Lastly, have you taken pictures? Maybe they would show your progrss better.
Hugs! :flowerforyou:0 -
I'm starting to burn out on counting calories and SLs.
I've lost 10lbs since Feb 11th. Certainly nothing to write home about. I never did a "reset". Maybe I need to. That's about 1lb/week... and includes a few over-indulgences... maybe 3 times. Heck, the 10lbs may just be water weight.... and not actual fat.
1) 10lbs in 2 months IS something to write home about. We've all gotten the idea from the horrible diet industry and shows like the biggest loser that weight loss happens FAST if you're doing it "right" -- if you've bought the right program, if you cut out the right foods from your diet, etc.
Sustainable healthy weight loss is NOT fast for 99% of individuals. The stuff you see in infomercials and on TV are anomalies at best (that 1 in a million person), lies at worst (Its very common for people who are already in shape to fake 'before' pictures - its VERY easy with the right lighting, clothes, posture, etc), and in the middle you have stuff like the biggest loser where people are monitored 24/7 and starved and dehydrated for months. People in labor camps are skinny too but that doesn't mean we would all be healthier if we moved to china and made clothes for walmart
2) Try taking a break from the diet alone, first. I don't know if you've read any of the recent literature on self-control but what they are finding is that we (surprise!) have limited amounts of it. When we spread it to thin, we start to lose our ability to control ANYTHING. So if 2 areas of control (less food, more gym) is too much for you, try dropping it down to just 1 area of control.
In my opinion, exercise ALWAYS comes first. I know its contrary to the old "everyone knows...' statements from the diet and fitness industry but recent studies across populations show pretty clearly that being ACTIVE and fat is still healthier than being inactive and THIN across ALL markers of health (blood pressure, cholesterol, metabolic health).
So, here's what I'd recommend.
Stick to SL. if you haven't gotten fractionals for your OHP and Bench yet, do that now. Its a huge mental relief. IF you have, but you haven't dropped to 3x5, do that. If you've done both, we should double check form a little but then we can talk about a pyramid or reverse pyramid.
Change your calorie goal to maintenance, AND if you get hungry during the day, eat a reasonable snack, regardless of if that will put you over calories. (But do log it, for data's sake). Basically, don't let your diet go off the rails, but don't force yourself to be hungry. If you're hungry, eat something. Try to have something like fruit and a yogurt before you have a chocolate bar, but if you want a chocolate bar then have the darn thing (same calories as a yogurt and a banana, anyway)0 -
Rest day for me, but wanted to say ^^ Tameko, that was a great response full of level-headed and useful advice. You rock.0
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Maybe a week long diet break is all I need... or even Sunday's like Dani mentioned. FWIW, I took a "diet break" tonight... I ate what remainded for the day to get me to maintenace.. It was refreshing. So, I'm thinking I'll play how long by ear.. Maybe a day.. Maybe a week.. but with a definite "Do not pass go" spot at 2 weeks. I don't want to come to despise SL/SS/lifting heavy. I really feel like lifting heavy is the way to go.And you didn't ask about this, but setting your calorie target -- I use my actual results over the last eight weeks to set my goal.
I'm all for advice on calorie targets too... :-) How do you use the last eight weeks to set your goal though? I mean, I have the data.. and the weight loss that corresponds to each week... But I bounced around so much while setting my goal... When I saw the largest loss was in the first week or two... and I was eating below BMR and RMR at that point. I do have a BMF though... Since I've had it for almost a month now, I can use it pretty well for averages though. My weight loss hasn't stalled yet... It's just so slow - and without seeing changes, I worry that it's just water weight slowly coming off....lol.
1) 10lbs in 2 months IS something to write home about. We've all gotten the idea from the horrible diet industry and shows like the biggest loser that weight loss happens FAST if you're doing it "right" -- if you've bought the right program, if you cut out the right foods from your diet, etc.
Thanks, tameko. It's definitely hard to get the thought that I'm not losing fast enough... especially when I see other tickers and stories of weight just peeling off.
Thanks soooo much, Dani, Gesn, and tameko for responding and your advice.. I appreciate it greatly... All of it was helpful - and reassuring. :-)
I'm thinking that I will either keep pushing with SLs without worrying about increasing for a week or two... Or maybe I'll do a modified version at home with dumbbells for a week... I don't want to lose the gains I've made... Nor do I want to have to start over, so to speak, if I take a break completely... :-)0 -
Speed through post. I' had a long day and I'm a tired tree. YAWN
Tameko I love reading your ****. You should be an advice columnist. I'd read you! I read all of them though so I'm not sure if that's a compliment.
Lifted today.
Squats 135 3x5 repeat.
OHP 177 3x5
Dead 195 1x5
Keep picking things up, (but don't forget to put them down!)0 -
OHP 177 3x5
Tree, all of your numbers are impressive... Your OHP number, however, leaves me speechless.... Just... Wow.0 -
@ Tameko thank you for the awesome post as always I feel way better after reading...
Been frustrated lately with the process and have kinda let the diet go...tho with my new work schedule I don't really have time to overeat, then again don't really have time for healthy food!! Lots of protein bars and whatever I can grab from the mini cafe.
Really like the part about willpower. Right now it's taking a lot out of me mentally to just do the 3x/week lifting. I think I am over my initial honeymoon phase of 'omg this is so new and fun!' and into the frustration phase. I'm starting to get incredibly bored of squatting so dang often and because I'm on a 20% ish defecit, if I eat ''enough'' grams of protein I'm exhausted from being low on carbs but if i eat more carbs I'm anxious about losing muscle mass.
BUT I committed to myself to do the 12 weeks. Right now I'm probably (hopefully?) between the honeymoon phase and the real results phase in terms of body comp so I have to just stick to the program...
@Tree, you are amazing at OHP! And I would be the person to forget to put something down... :laugh:0 -
tameko, wonderful advice! and I hear you on the concentration poi... SQUIRREL!
also, an average of 5lb a month is brilliant!!
lassie - maybe reduce your deficit to 10% or don't worry quite as much about the protein?0 -
Speed through post. I' had a long day and I'm a tired tree. YAWN
Tameko I love reading your ****. You should be an advice columnist. I'd read you! I read all of them though so I'm not sure if that's a compliment.
Lifted today.
Squats 135 3x5 repeat.
OHP 177 3x5
Dead 195 1x5
Keep picking things up, (but don't forget to put them down!)
rofl should be 77. It would be embarrasing if my ohp were so much more than my squat.0 -
Embarrassing, but epic. 0
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And you didn't ask about this, but setting your calorie target -- I use my actual results over the last eight weeks to set my goal.
I'm all for advice on calorie targets too... :-) How do you use the last eight weeks to set your goal though? I mean, I have the data.. and the weight loss that corresponds to each week... But I bounced around so much while setting my goal... When I saw the largest loss was in the first week or two... and I was eating below BMR and RMR at that point. I do have a BMF though... Since I've had it for almost a month now, I can use it pretty well for averages though. My weight loss hasn't stalled yet... It's just so slow - and without seeing changes, I worry that it's just water weight slowly coming off....lol.
How to calculate your actual TDEE is explained in this thread:
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
I don't know anything about how BMF's work so can't help you there. I just take my calories eaten, my pounds lost times 3,500 to get 'calories lost', add the two together, and divide by the number of days.
Like I said, it's been working like a charm for me so far. My TDEE is much higher so far than any calculator gave me. so at first I was taking too deep of a cut and I was hungry a lot. When I got 8 weeks of data an started using my actual, I ate a little bit more and felt much better.
I gather that this way works better when your activity is fairly consistent over time. I've noticed that when I am on my feet more with my hobbies, my TDEE creeps up noticeably, like 100-200 cal per day, which is significant when you're eating in a deficit!!
Hope this helps!0 -
because I'm on a 20% ish defecit, if I eat ''enough'' grams of protein I'm exhausted from being low on carbs but if i eat more carbs I'm anxious about losing muscle mass.
Yeah, I totally get this Fishlover, it's been very tricky for me, too. Plus getting enough fats is very important, too! I tried lowering my carbs and upping my fats on rest days and that didn't work at all, I was really grumpy
Some days it feels like a tightrope to get 'enough' of everything. On those days, I just go over a little bit and don't worry about it. I don't think you have much fat to lose, so maybe a 20% deficit is too much for you now? Not that I would know, LOL, not having been in that position before!! 0 -
Tameko: You are very wise.....just an observation. Such level-headed advice and I needed it too. So, thanks!
Tree: I was going to say WOW about the OHP....and wonder if I'd ever get there, but I strangely feel a little better that it is 77 rather than 177! I still marvel at your progress though! I'm stuck at 70 and unable to progress....must get me some of those washer things.
My back is much better. Yesterday was spent alternating ice and stretching. Went to bed frustrated that it seemed worse. This morning, got up, started stretches and had a HUGE snapping (like a zipper) as it all realigned. Now, a bit of muscle soreness, but much better. I took today off (cardio only day) and will be able to lift tomorrow.
I never thought I'd be anxious about not lifting. I never thought I'd be lifting at all. Wish I'd been doing this when my kids were smaller, they'd have been WAY easier to lug around in those baby carriers or even the sling!0 -
For awhile there I was trying to hit bit protein targets....like 150g a day (in my opinion that is a lot!) and I just was feeling heavy all the time....started to not feel great. In order to get that much protein on a deficit of course I was sacrificing carbs. Decided to go back down to 100-130g of protein/day and not stress about it and I have been SO much happier. It was exhausting to eat that much protein....it took so much planning and honestly, it sometimes wasn't even enjoyable! Not to mention the chaos that it caused in my stomach and *stuff* :laugh:0
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How to calculate your actual TDEE is explained in this thread:
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
Thanks for that! Based on the calculations you referenced and those mentioned in the thread, my goal of 2032 seems to be pretty accurate on for a 20% deduction.... Which is reassuring.0 -
I'm fond of this calculator because it lets you do TWO things - one for level of normal activity, and then check a box if you workout hard 4-5 times a week but if you think you do a little less than that then I would run it twice - once with, once without, and assume your TDEE is in the middle.
http://www.health-calc.com/diet/energy-expenditure-classic
I used to think the number was wildly high but it seems to be coming out about right for me after loads of experimentation.
I will add the caveat that ALL of these calculators are not goingto take into account very high bodyfat, so if you are 200 lbs and 30% bf they're probably fairly on, but if you're 200lbs and 45% bf its going to overestimate quite a lot. Make sure you check the box for "female"
I'm not super fond of the "past 8 weeks' method for determining MAINTENANCE specifically, only because dieting tends to slow your metabolism, so if you lose 1lb/week eating 2000, your metabolism is probably more like 2600-2700 than 2500 due to spontaneous reduction in NEAT."
Also if you are eating maintenance you do not need to worry abotu your protein intake as much. You still need to eat SOME when you workout for muscle repair (depending on weight, at least 25-35 grams of protein vaguely in timeframe of your workout - like within an hour or two on either side) and obviously some for your body to function healthily, but you don't need to eat as MUCH because you don't need to worry about muscle catabolization if you aren't dieting.
I don't think catabolization is a word, but whatever.0 -
I completely read it as cannibalization, which sort of also works (muscle eats itself, says me, no citation required, ™).I don't think catabolization is a word, but whatever.
I was about to say that the calculator was super high for me (a lot of the "simple" calculators are). I didn't even think about the fact that I have high bf% would throw them off. Makes total sense though, and also explains why heybales spreadsheet (which accounts for bf%) is so much lower.0 -
I've been using the calculator that Tameko cites - it has helped me see that even at 1950 I was eating at something crazy like a 25%cut (I don't have that much left to lose). I also choose not to worry about hitting my protein goals - but I am gluten free, and eat about 75% grain-free, so it's pretty easy for me to get at least 100g a day, and my body is used to it.
A for me today, and I was really excited:
5x5 100 lb. squats
5x5 80 lb. bench press - this was reallly tough, but I did it!
5x5 95 lb. Pendlay rows - The (huge) guy next to me said "Those things are beastly. I just skip them." Your loss, buddy, your loss.
I also did 5x5 assisted chin ups, with 66 lbs. of my body weight - that was a big jump, but it felt the 'right' amount of challenging.
5x5 assisted dips, 61 pounds - probably could have gone to 66, but it was the end of the day and I was wiped.
I was going to do a finisher, had it all printed out, then remembered that I had to mow the lawn today. Seeing as it takes me 1.5 hours, that's more than enough finishing for me!
Have a great day, all!0
