Quick Q&A Thread
SideSteel
Posts: 11,068 Member
Hey!
I figured I would make another Q&A thread as I'll be around for a little while.
Got any general fitness/diet questions that you would like my opinion on? Drop them in this thread.
Mods --- if this sort of thing is frowned upon, feel free to slap me on the wrist. Or the *kitten*.
I figured I would make another Q&A thread as I'll be around for a little while.
Got any general fitness/diet questions that you would like my opinion on? Drop them in this thread.
Mods --- if this sort of thing is frowned upon, feel free to slap me on the wrist. Or the *kitten*.
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Replies
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Having seen your coffee mug, I'm staying far away from the second option.
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If you're still hanging around, I'd love some advice. MFP wants to give me 1720 calories to lose 1.5 lbs a week, but according to a TDEE calculator, my BMR is 1800. I've bumped my MFP calories up to 1800, but now I'm overthinking it, LOL. My diary is open, but I've only logged here a couple days. Was using another free app for a few weeks to log food and didn't like it as well, so I switched to MFP. I work 3rd shift which has completely thrown off my eating/appetite, so I'm not hungry even though I'm averaging 1600-1700 calories. My weight is headed in the right direction - almost 10 lbs gone since 8/31. The only reason I'm asking is because I know you shouldn't eat below BMR. Anyway, my stats are:
Female
37 years old
5'9"
Current weight 232.2
Goal weight 180
Right now zero activity due to an injury, though I'm hoping to bump it up to lightly active via swimming if that doesn't exacerbate my injury0 -
pitbullmamaliz wrote: »If you're still hanging around, I'd love some advice. MFP wants to give me 1720 calories to lose 1.5 lbs a week, but according to a TDEE calculator, my BMR is 1800. I've bumped my MFP calories up to 1800, but now I'm overthinking it, LOL. My diary is open, but I've only logged here a couple days. Was using another free app for a few weeks to log food and didn't like it as well, so I switched to MFP. I work 3rd shift which has completely thrown off my eating/appetite, so I'm not hungry even though I'm averaging 1600-1700 calories. My weight is headed in the right direction - almost 10 lbs gone since 8/31. The only reason I'm asking is because I know you shouldn't eat below BMR. Anyway, my stats are:
Female
37 years old
5'9"
Current weight 232.2
Goal weight 180
Right now zero activity due to an injury, though I'm hoping to bump it up to lightly active via swimming if that doesn't exacerbate my injury
A few things to note in your case:
1) Your RATE of weight loss is pretty much right on. Losing about 10lbs over 9-10 weeks is great.
2) Eating below BMR isn't automatically bad. I've never seen anything to validate that BMR is some sort of metabolic floor in that you can't eat below it.
3) We are dealing with estimates and degrees of error. Most people eat much more than they log.
Given all of this, and given that you're not experiencing hunger, I wouldn't change anything if I were in your circumstance.
That's my opinion anyway.0 -
Just wondered what your opinion is on resistance bands for strength training. I work long hours in an office,so I mostly sit and I am not able to get into a gym, however I do live in the country and get outside as much as possible. My gym is cutting wood and walking(I am trying to start jogging) and things like that however I recently purchased a set of resistance bands I thought I could get some strength training in at home. It would be great if you have any tips on them0
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Just wondered what your opinion is on resistance bands for strength training. I work long hours in an office,so I mostly sit and I am not able to get into a gym, however I do live in the country and get outside as much as possible. My gym is cutting wood and walking(I am trying to start jogging) and things like that however I recently purchased a set of resistance bands I thought I could get some strength training in at home. It would be great if you have any tips on them
Conceptually if you think about the muscle building process, you're basically contracting muscles against resistance, and if the resistance is reasonable and your training volume is reasonable, and you have a way of progressing it over time, you'll make great progress.
So in that regard resistance bands are fine.
Depending on what your goals are, you could look into some of the better known body-weight training programs and use them in combination with your resistance bands. You Are Your Own Gym, Convict Conditioning are two that come to mind.0 -
A few things to note in your case:
1) Your RATE of weight loss is pretty much right on. Losing about 10lbs over 9-10 weeks is great.
2) Eating below BMR isn't automatically bad. I've never seen anything to validate that BMR is some sort of metabolic floor in that you can't eat below it.
3) We are dealing with estimates and degrees of error. Most people eat much more than they log.
Given all of this, and given that you're not experiencing hunger, I wouldn't change anything if I were in your circumstance.
That's my opinion anyway.
I appreciate it!
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As usual, you rock SS!0
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Hi :] Thanks for this.
I'm currently sloooooooowly losing weight (by choice). I'm 5'2 and I started in April at 157 lbs. I am now weighing in at 124.4. Ideally, I'd like to be around 119 but now I'm a healthy weight, I am focusing primarily on weight lifting and eating to an extremely small daily deficit. My TDEE is around 1830 each day (based on my fitbit results) and I eat 1700 calories. My daily deficit is just over 100 calories (sometimes a little under, depending on the day).
I know I'm going to be losing extremely slowly - I'm assuming it'll be ounces per month as opposed to pounds and I'm okay with that because this is something I want to keep up for life. I'm in no rush to get to that specific number and I do enjoy eating the amount I am now. My question is, based on me eating to a 100 average daily deficit - how many ounces should I expect to lose in a week? My guess is around 1 to 2 (max 4 per month) - does this sound about right to you? Do you think this is a healthy way to go about getting to my goal? Again, the figure on the scales isn't as important to me now but it would be nice to eventually get there.
Thank you!0 -
I'm doing Stronglifts 5x5, and everytime I get up to 65kg on the squats, my abductors start to hurt. I do the de-load the program suggests down to 57.5kg, but as soon as I get up to 65kg the abductors start complaining again. What can I do to strengthen these muscles / the muscles around them with just a free weights setup and no array of res machines (I'm at a fight gym).0
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PinkPixiexox wrote: »Hi :] Thanks for this.
I'm currently sloooooooowly losing weight (by choice). I'm 5'2 and I started in April at 157 lbs. I am now weighing in at 124.4. Ideally, I'd like to be around 119 but now I'm a healthy weight, I am focusing primarily on weight lifting and eating to an extremely small daily deficit. My TDEE is around 1830 each day (based on my fitbit results) and I eat 1700 calories. My daily deficit is just over 100 calories (sometimes a little under, depending on the day).
I know I'm going to be losing extremely slowly - I'm assuming it'll be ounces per month as opposed to pounds and I'm okay with that because this is something I want to keep up for life. I'm in no rush to get to that specific number and I do enjoy eating the amount I am now. My question is, based on me eating to a 100 average daily deficit - how many ounces should I expect to lose in a week? My guess is around 1 to 2 (max 4 per month) - does this sound about right to you? Do you think this is a healthy way to go about getting to my goal? Again, the figure on the scales isn't as important to me now but it would be nice to eventually get there.
Thank you!
This is one of those scenarios where we could do the math and try to figure an approximate amount of weekly fat loss but it would likely be a situation where what happens in theory and what happens in practice are entirely different.
Consider that with both intake and expenditure we are dealing with estimations. Nobody can track perfectly (in fact, most people are nowhere even close) which means there is a considerable error between what is eaten and what is logged. Even food labeling can have some error with it.
Maintenance is a moving target as well, in that you don't burn the same number of calories daily even when you compare rest day to rest day. Non exercise energy expenditures are going to differ day to day.
So when you add all of this up, I don't think you would be able to narrow down an estimated range of fat loss to the exact ounce.
That being said, I think the goal of slowly losing is fine provided that you're also okay with maintaining should you miss the mark slightly.
Take a look at a weekly average weight (average your body weight over the week) and compare week to week or month to month differences and use that as a basis to make changes and start from there.
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In for *kitten* slapping.
How did the last meet go?0 -
I'm doing Stronglifts 5x5, and everytime I get up to 65kg on the squats, my abductors start to hurt. I do the de-load the program suggests down to 57.5kg, but as soon as I get up to 65kg the abductors start complaining again. What can I do to strengthen these muscles / the muscles around them with just a free weights setup and no array of res machines (I'm at a fight gym).
One thing you could attempt to do would be to add in banded work if you can get your hands on a resistance band/loop.
I have clients do body-weight squats and very light barbell squats with a band around the knees. Basically what happens is that the band is trying to pull your knees in, and as you squat you actively drive your knees out against the resistance of the band. This can help for strengthening the muscles responsible for femoral/hip abduction and additionally it serves as a good "cue" to get you used to driving the knees out.
You can also (in addition) do things like banded clams or put the band around your ankles, lay on your side, and abduct the femurs by raising the top leg against the band with the bottom leg remaining on the floor. When I do these I feel my glute medius burn like hell, for what it's worth.
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EvgeniZyntx wrote: »In for *kitten* slapping.
How did the last meet go?
Hey dude!
It was disappointing but in hindsight my reduced expectations were still too high. I tore my rectus femoris about 5 weeks out. It was a minor/g1 strain and it only hurt at the very bottom of the squat and at full hip extension on the bench.
So I remained in the competition with the goal of getting experience, and I thought I'd take my squat down and just try and go big on the bench and/or deadlift.
For some reason I thought I was going to hit a bench PR or DL PR and when it came to competition time the hip hurt pretty good. I probably set myself back another month or so of recovery, which was foolish.
Something interesting though --- I squatted 15 days in a row (literally) in a two week stretch using very light loads, only squatted heavy once about 1 week out to see where my pain was at. Loads in the 15 day stretch were only around 185-250 (My 1rm in competition is 446 for perspective sake). I ended up hitting a smooth 407 at the meet, probably 20lbs in the tank based on bar speed but it hurt pretty good and it was dumb on my part. If a client of mine tried to do this I would absolutely not be good with that choice.
Bench I matched previous meet PR with 292 but every bench felt slow and grindy.
Deadlift I think I hit a meet PR at 458 and failed at 469, if I recall correctly.
I went 8/9 and I was really happy with attempt selections (I got everything I could out of bench).
Fortunately the hip feels 100% now, and I'm planning on Dec 5th as the next competition date.
No expectations in the squat -- I'd be happy if I can stay around the 425 mark, but I'd really like to see a 300lb competition bench press and get that deadlift up.0 -
PinkPixiexox wrote: »Hi :] Thanks for this.
I'm currently sloooooooowly losing weight (by choice). I'm 5'2 and I started in April at 157 lbs. I am now weighing in at 124.4. Ideally, I'd like to be around 119 but now I'm a healthy weight, I am focusing primarily on weight lifting and eating to an extremely small daily deficit. My TDEE is around 1830 each day (based on my fitbit results) and I eat 1700 calories. My daily deficit is just over 100 calories (sometimes a little under, depending on the day).
I know I'm going to be losing extremely slowly - I'm assuming it'll be ounces per month as opposed to pounds and I'm okay with that because this is something I want to keep up for life. I'm in no rush to get to that specific number and I do enjoy eating the amount I am now. My question is, based on me eating to a 100 average daily deficit - how many ounces should I expect to lose in a week? My guess is around 1 to 2 (max 4 per month) - does this sound about right to you? Do you think this is a healthy way to go about getting to my goal? Again, the figure on the scales isn't as important to me now but it would be nice to eventually get there.
Thank you!
This is one of those scenarios where we could do the math and try to figure an approximate amount of weekly fat loss but it would likely be a situation where what happens in theory and what happens in practice are entirely different.
Consider that with both intake and expenditure we are dealing with estimations. Nobody can track perfectly (in fact, most people are nowhere even close) which means there is a considerable error between what is eaten and what is logged. Even food labeling can have some error with it.
Maintenance is a moving target as well, in that you don't burn the same number of calories daily even when you compare rest day to rest day. Non exercise energy expenditures are going to differ day to day.
So when you add all of this up, I don't think you would be able to narrow down an estimated range of fat loss to the exact ounce.
That being said, I think the goal of slowly losing is fine provided that you're also okay with maintaining should you miss the mark slightly.
Take a look at a weekly average weight (average your body weight over the week) and compare week to week or month to month differences and use that as a basis to make changes and start from there.
Thank you very much - Great, helpful info
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I'm doing Stronglifts 5x5, and everytime I get up to 65kg on the squats, my abductors start to hurt. I do the de-load the program suggests down to 57.5kg, but as soon as I get up to 65kg the abductors start complaining again. What can I do to strengthen these muscles / the muscles around them with just a free weights setup and no array of res machines (I'm at a fight gym).
One thing you could attempt to do would be to add in banded work if you can get your hands on a resistance band/loop.
I have clients do body-weight squats and very light barbell squats with a band around the knees. Basically what happens is that the band is trying to pull your knees in, and as you squat you actively drive your knees out against the resistance of the band. This can help for strengthening the muscles responsible for femoral/hip abduction and additionally it serves as a good "cue" to get you used to driving the knees out.
You can also (in addition) do things like banded clams or put the band around your ankles, lay on your side, and abduct the femurs by raising the top leg against the band with the bottom leg remaining on the floor. When I do these I feel my glute medius burn like hell, for what it's worth.
Thanks for the advice. Seems like these bands are pretty cheap, so I shall pick a couple of different ones up and try out those tips.0 -
EvgeniZyntx wrote: »In for *kitten* slapping.
How did the last meet go?
Hey dude!
It was disappointing but in hindsight my reduced expectations were still too high. I tore my rectus femoris about 5 weeks out. It was a minor/g1 strain and it only hurt at the very bottom of the squat and at full hip extension on the bench.
So I remained in the competition with the goal of getting experience, and I thought I'd take my squat down and just try and go big on the bench and/or deadlift.
For some reason I thought I was going to hit a bench PR or DL PR and when it came to competition time the hip hurt pretty good. I probably set myself back another month or so of recovery, which was foolish.
Something interesting though --- I squatted 15 days in a row (literally) in a two week stretch using very light loads, only squatted heavy once about 1 week out to see where my pain was at. Loads in the 15 day stretch were only around 185-250 (My 1rm in competition is 446 for perspective sake). I ended up hitting a smooth 407 at the meet, probably 20lbs in the tank based on bar speed but it hurt pretty good and it was dumb on my part. If a client of mine tried to do this I would absolutely not be good with that choice.
Bench I matched previous meet PR with 292 but every bench felt slow and grindy.
Deadlift I think I hit a meet PR at 458 and failed at 469, if I recall correctly.
I went 8/9 and I was really happy with attempt selections (I got everything I could out of bench).
Fortunately the hip feels 100% now, and I'm planning on Dec 5th as the next competition date.
No expectations in the squat -- I'd be happy if I can stay around the 425 mark, but I'd really like to see a 300lb competition bench press and get that deadlift up.
Those are damn good numbers injured, I'm glad to hear you didn't tweak it further. Best of luck on the fifth!0 -
EvgeniZyntx wrote: »EvgeniZyntx wrote: »In for *kitten* slapping.
How did the last meet go?
Hey dude!
It was disappointing but in hindsight my reduced expectations were still too high. I tore my rectus femoris about 5 weeks out. It was a minor/g1 strain and it only hurt at the very bottom of the squat and at full hip extension on the bench.
So I remained in the competition with the goal of getting experience, and I thought I'd take my squat down and just try and go big on the bench and/or deadlift.
For some reason I thought I was going to hit a bench PR or DL PR and when it came to competition time the hip hurt pretty good. I probably set myself back another month or so of recovery, which was foolish.
Something interesting though --- I squatted 15 days in a row (literally) in a two week stretch using very light loads, only squatted heavy once about 1 week out to see where my pain was at. Loads in the 15 day stretch were only around 185-250 (My 1rm in competition is 446 for perspective sake). I ended up hitting a smooth 407 at the meet, probably 20lbs in the tank based on bar speed but it hurt pretty good and it was dumb on my part. If a client of mine tried to do this I would absolutely not be good with that choice.
Bench I matched previous meet PR with 292 but every bench felt slow and grindy.
Deadlift I think I hit a meet PR at 458 and failed at 469, if I recall correctly.
I went 8/9 and I was really happy with attempt selections (I got everything I could out of bench).
Fortunately the hip feels 100% now, and I'm planning on Dec 5th as the next competition date.
No expectations in the squat -- I'd be happy if I can stay around the 425 mark, but I'd really like to see a 300lb competition bench press and get that deadlift up.
Those are damn good numbers injured, I'm glad to hear you didn't tweak it further. Best of luck on the fifth!
Thanks!!0 -
First of all, thank you@sidesteel for starting this thread, I have 2 questions
1. How can I access your previous threads (I am sure I will gain something from a read)?
2. Now it might seem a repeated question but since you have provided an opportunity, I will ask it anyway.
When is the right time to start thinking of starting cut/ bulk cycle? My fat % is about 22.5 and I am strength training for the last 2 years ( almost). I follow a split program and get a new one every 7-8 weeks. I am meeting my macros daily goal for the last 3 months ( since joining MFP app) and keep a track of calories. Since last month, I am eating all my daily + exercise calories and height 171 cm, currently weigh 74.5 kg ( this has not changed in last 2 weeks). My daily calories allowance is 7650. If I exercise,I often get 1000kj extra. If you have require more information to answer my question, please let me know.
Thanks again!0 -
First of all, thank you@sidesteel for starting this thread, I have 2 questions
1. How can I access your previous threads (I am sure I will gain something from a read)?
2. Now it might seem a repeated question but since you have provided an opportunity, I will ask it anyway.
When is the right time to start thinking of starting cut/ bulk cycle? My fat % is about 22.5 and I am strength training for the last 2 years ( almost). I follow a split program and get a new one every 7-8 weeks. I am meeting my macros daily goal for the last 3 months ( since joining MFP app) and keep a track of calories. Since last month, I am eating all my daily + exercise calories and height 171 cm, currently weigh 74.5 kg ( this has not changed in last 2 weeks). My daily calories allowance is 7650. If I exercise,I often get 1000kj extra. If you have require more information to answer my question, please let me know.
Thanks again!
1. Unfortunately I have no idea, sorry! I'm not sure if you can do a forum search by user-name or not. One thing you can do is join our Eat, Train, Progress group on here and on facebook if you'd like to read my random musings. Click my profile to see about that or PM me.
2. Generally you should follow physique based goals and also pay attention to some common sense and combine those two to reach an answer. Lyle McDonald generally recommends a range of body-fat between 10 and 15% in that you cut to 10% and then bulk to 15%. The reason for this has to do with nutrient partitioning. As you get fatter, you generally increase insulin resistance/reduce insulin sensitivity which can then effect nutrient partitioning (basically, where calories go). According to Lyle anyway, the 10-15% range is a reasonable slot for most people to experience reasonably good partitioning.
Keep in mind the following:
a) I'm of course repeating Lyle's information on this as I've never seen papers examining this. Of course, I'm ok with that as I consider Lyle to be a great source of info much as I'd also quote Helms, Krieger, Aragon and a few others and call that info good.
b) There's nothing at all wrong with eating around maintenance. If training is in a good spot you should EXPECT body recomposition to happen. It's just not as noticeable and it MIGHT not be as efficient in that you'll accomplish a little bit of each instead of accomplishing more of one or the other.
c) Individual variability applies here as with most things. It's unreasonable for EVERYONE to assume they should get down to 10% body-fat. People are going to face differing levels of discomfort as they get leaner and for some people, 10% isn't a reasonable target. Additionally, while it's RARE, I have seen people who can likely get a bit lower than that before they turn around and bulk.
All of this being said, one question I have for you is this -- Are you currently cutting? You posted your stats and your intake but I don't know what your body-weight is doing at that intake. Are you gaining or losing weight right now and are you gaining strength with your current programming?0 -
Thanks again @sidesteel. I will try to analyse and utilise your provided information. Now, answering your questions:
1. I had a goal weight of 72 kg (Now you may ask why this number. I pulled it out of my back ;-). Seriously, I thought 72kg seems fancy and 72 kg is the lowest weight I ever had since last 9 years). But as you said, I do not have a goal weight now but a goal body. I used to weigh every day, then it changed to every 2-3 days, then a week and now, since starting seeing my glimpse of abs, I just check every morning If I could still see it. I am weighing myself every 10-14 days now just check how my weight is changing with muscle gain.
So the honest answer is I am not sure if I am cutting or want to lose more weight but staying very close to deficit. As I am not sure how to proceed from here, I mean bulking.
2. No doubt about that. My strength has increased manyfolds since starting weight training. My programs are usually a combination of heavy lifting and compound movements.
I have an athletic build and toned body at the moment ( not bulky at all, not even close, I mean by big bulky muscles).
Thanks!0 -
Hi @SideSteel and thank you for this thread. Just a quick question - the 10-15% range I presume is for males, what would be the range for females? Thank you.0
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First of all, thank you@sidesteel for starting this thread, I have 2 questions
1. How can I access your previous threads (I am sure I will gain something from a read)?
2. Now it might seem a repeated question but since you have provided an opportunity, I will ask it anyway.
When is the right time to start thinking of starting cut/ bulk cycle? My fat % is about 22.5 and I am strength training for the last 2 years ( almost). I follow a split program and get a new one every 7-8 weeks. I am meeting my macros daily goal for the last 3 months ( since joining MFP app) and keep a track of calories. Since last month, I am eating all my daily + exercise calories and height 171 cm, currently weigh 74.5 kg ( this has not changed in last 2 weeks). My daily calories allowance is 7650. If I exercise,I often get 1000kj extra. If you have require more information to answer my question, please let me know.
Thanks again!
1. Unfortunately I have no idea, sorry! I'm not sure if you can do a forum search by user-name or not. One thing you can do is join our Eat, Train, Progress group on here and on facebook if you'd like to read my random musings. Click my profile to see about that or PM me.
2. Generally you should follow physique based goals and also pay attention to some common sense and combine those two to reach an answer. Lyle McDonald generally recommends a range of body-fat between 10 and 15% in that you cut to 10% and then bulk to 15%. The reason for this has to do with nutrient partitioning. As you get fatter, you generally increase insulin resistance/reduce insulin sensitivity which can then effect nutrient partitioning (basically, where calories go). According to Lyle anyway, the 10-15% range is a reasonable slot for most people to experience reasonably good partitioning.
Keep in mind the following:
a) I'm of course repeating Lyle's information on this as I've never seen papers examining this. Of course, I'm ok with that as I consider Lyle to be a great source of info much as I'd also quote Helms, Krieger, Aragon and a few others and call that info good.
b) There's nothing at all wrong with eating around maintenance. If training is in a good spot you should EXPECT body recomposition to happen. It's just not as noticeable and it MIGHT not be as efficient in that you'll accomplish a little bit of each instead of accomplishing more of one or the other.
c) Individual variability applies here as with most things. It's unreasonable for EVERYONE to assume they should get down to 10% body-fat. People are going to face differing levels of discomfort as they get leaner and for some people, 10% isn't a reasonable target. Additionally, while it's RARE, I have seen people who can likely get a bit lower than that before they turn around and bulk.
All of this being said, one question I have for you is this -- Are you currently cutting? You posted your stats and your intake but I don't know what your body-weight is doing at that intake. Are you gaining or losing weight right now and are you gaining strength with your current programming?
I think I did not answer correctly to your question.
My weight has not changed since 22/10 ( 74.5 kg). Last weigh in was done on 5/11. So I have to check it again to see if it has changed or not. First two months, I had 'very active' setting on MFP with daily allowance of 8400-8500kj (lost 5 kg) and changed to lightly active with 7650kj (lost 2+kg).0 -
Hi @SideSteel and thank you for this thread. Just a quick question - the 10-15% range I presume is for males, what would be the range for females? Thank you.
Thanks, good catch.
17-25% or so, give or take.0 -
Thank you for posting this thread! I'm currently running my 2nd bulk and was wondering if I could get your interpretation of /thoughts on my results so far:
5'4, 34 years old, appx. 20%BF in August (U.S. Navy tape measure method)
Started the beginning of August @ about 127.5 pounds, eating around 1850 calories (maintenance)
CW: 131.5 pounds, eating 2100 calories
No change to waist/hip/quad measurements; up 0.25" on biceps (so no real measurement change at all). Slow/small increases to squat, deadlift and OHP (and accessories), so I'm gaining strength, but slowly. I've been running 5/3/1 for about six months. I also run 2-3 miles, 1-2x a week, but that doesn't seem to affect anything.0 -
First of all, thank you@sidesteel for starting this thread, I have 2 questions
1. How can I access your previous threads (I am sure I will gain something from a read)?
2. Now it might seem a repeated question but since you have provided an opportunity, I will ask it anyway.
When is the right time to start thinking of starting cut/ bulk cycle? My fat % is about 22.5 and I am strength training for the last 2 years ( almost). I follow a split program and get a new one every 7-8 weeks. I am meeting my macros daily goal for the last 3 months ( since joining MFP app) and keep a track of calories. Since last month, I am eating all my daily + exercise calories and height 171 cm, currently weigh 74.5 kg ( this has not changed in last 2 weeks). My daily calories allowance is 7650. If I exercise,I often get 1000kj extra. If you have require more information to answer my question, please let me know.
Thanks again!
1. Unfortunately I have no idea, sorry! I'm not sure if you can do a forum search by user-name or not. One thing you can do is join our Eat, Train, Progress group on here and on facebook if you'd like to read my random musings. Click my profile to see about that or PM me.
2. Generally you should follow physique based goals and also pay attention to some common sense and combine those two to reach an answer. Lyle McDonald generally recommends a range of body-fat between 10 and 15% in that you cut to 10% and then bulk to 15%. The reason for this has to do with nutrient partitioning. As you get fatter, you generally increase insulin resistance/reduce insulin sensitivity which can then effect nutrient partitioning (basically, where calories go). According to Lyle anyway, the 10-15% range is a reasonable slot for most people to experience reasonably good partitioning.
Keep in mind the following:
a) I'm of course repeating Lyle's information on this as I've never seen papers examining this. Of course, I'm ok with that as I consider Lyle to be a great source of info much as I'd also quote Helms, Krieger, Aragon and a few others and call that info good.
b) There's nothing at all wrong with eating around maintenance. If training is in a good spot you should EXPECT body recomposition to happen. It's just not as noticeable and it MIGHT not be as efficient in that you'll accomplish a little bit of each instead of accomplishing more of one or the other.
c) Individual variability applies here as with most things. It's unreasonable for EVERYONE to assume they should get down to 10% body-fat. People are going to face differing levels of discomfort as they get leaner and for some people, 10% isn't a reasonable target. Additionally, while it's RARE, I have seen people who can likely get a bit lower than that before they turn around and bulk.
All of this being said, one question I have for you is this -- Are you currently cutting? You posted your stats and your intake but I don't know what your body-weight is doing at that intake. Are you gaining or losing weight right now and are you gaining strength with your current programming?
I think I did not answer correctly to your question.
My weight has not changed since 22/10 ( 74.5 kg). Last weigh in was done on 5/11. So I have to check it again to see if it has changed or not. First two months, I had 'very active' setting on MFP with daily allowance of 8400-8500kj (lost 5 kg) and changed to lightly active with 7650kj (lost 2+kg).
Thanks.
Another thing that I left out that's important to mention:
Body fat measurement methods are estimations with varying degrees of error. Some of them have quite high error rates. I don't see a great amount of use in measuring bodyfat and I don't have my clients do it, but I do talk to them about subjective measures (how they feel during their diet both physically and emotionally/mentally, hunger levels, body image, preferences, etc) and for objective measures we look at the scale, how clothes fit, circumference measurements, and visual estimation from photographs and collectively I'll consider all of that when helping them determine which way to go with calories.
For perspective sake, I'm likely in the neighborhood of ~14-15% bodyfat currently and my scale, which does bioelectrical impedance has me around 25% bodyfat. That's a huge variance. Granted, I'm eyeballing so who's to say my estimation is accurate, but I'll attach a pic for reference and consider this is bloated and mid-afternoon after smashing some pizza
Point being, there's just no way this is 25% bodyfat.
If I were to base my bulking decision on this scale, I might have to get to 6% before the scale tells me it's time to bulk, and there's just no way I'd ever try to get that lean.
EDIT: LMAO uploaded that from my phone, sorry for hitting you all with a huge pic.0 -
Thank you for posting this thread! I'm currently running my 2nd bulk and was wondering if I could get your interpretation of /thoughts on my results so far:
5'4, 34 years old, appx. 20%BF in August (U.S. Navy tape measure method)
Started the beginning of August @ about 127.5 pounds, eating around 1850 calories (maintenance)
CW: 131.5 pounds, eating 2100 calories
No change to waist/hip/quad measurements; up 0.25" on biceps (so no real measurement change at all). Slow/small increases to squat, deadlift and OHP (and accessories), so I'm gaining strength, but slowly. I've been running 5/3/1 for about six months. I also run 2-3 miles, 1-2x a week, but that doesn't seem to affect anything.
In my opinion everything looks within a range of what I'd consider quite reasonable given your stats. Now I know some people may think that 1lb/month is not reasonable but given that you're female I'd say it's really not far off at all.
This assumes that the weight gain is relatively constant give or take, rather than gaining 4lbs in the first two weeks and then maintaining the other 10 weeks.
Also, .25" on the arms is considerable.
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Thank you for posting this thread! I'm currently running my 2nd bulk and was wondering if I could get your interpretation of /thoughts on my results so far:
5'4, 34 years old, appx. 20%BF in August (U.S. Navy tape measure method)
Started the beginning of August @ about 127.5 pounds, eating around 1850 calories (maintenance)
CW: 131.5 pounds, eating 2100 calories
No change to waist/hip/quad measurements; up 0.25" on biceps (so no real measurement change at all). Slow/small increases to squat, deadlift and OHP (and accessories), so I'm gaining strength, but slowly. I've been running 5/3/1 for about six months. I also run 2-3 miles, 1-2x a week, but that doesn't seem to affect anything.
In my opinion everything looks within a range of what I'd consider quite reasonable given your stats. Now I know some people may think that 1lb/month is not reasonable but given that you're female I'd say it's really not far off at all.
This assumes that the weight gain is relatively constant give or take, rather than gaining 4lbs in the first two weeks and then maintaining the other 10 weeks.
Also, .25" on the arms is considerable.
Thank you very much for the response! Bulking for me is very much a battle of self-confidence, so I tend to second-guess and discourage myself.
Yes, my gains have been relatively consistent. When you say that some people might not consider 1lb/month reasonable, that's because it's on the slow side, right? Overall, I'd rather err on the side of taking it slow; I feel like I'm not going to see strength gains much faster than I already am, so I don't really want to gain any faster if I'm not also going to see faster strength gains.0 -
Thank you for posting this thread! I'm currently running my 2nd bulk and was wondering if I could get your interpretation of /thoughts on my results so far:
5'4, 34 years old, appx. 20%BF in August (U.S. Navy tape measure method)
Started the beginning of August @ about 127.5 pounds, eating around 1850 calories (maintenance)
CW: 131.5 pounds, eating 2100 calories
No change to waist/hip/quad measurements; up 0.25" on biceps (so no real measurement change at all). Slow/small increases to squat, deadlift and OHP (and accessories), so I'm gaining strength, but slowly. I've been running 5/3/1 for about six months. I also run 2-3 miles, 1-2x a week, but that doesn't seem to affect anything.
In my opinion everything looks within a range of what I'd consider quite reasonable given your stats. Now I know some people may think that 1lb/month is not reasonable but given that you're female I'd say it's really not far off at all.
This assumes that the weight gain is relatively constant give or take, rather than gaining 4lbs in the first two weeks and then maintaining the other 10 weeks.
Also, .25" on the arms is considerable.
Thank you very much for the response! Bulking for me is very much a battle of self-confidence, so I tend to second-guess and discourage myself.
Yes, my gains have been relatively consistent. When you say that some people might not consider 1lb/month reasonable, that's because it's on the slow side, right? Overall, I'd rather err on the side of taking it slow; I feel like I'm not going to see strength gains much faster than I already am, so I don't really want to gain any faster if I'm not also going to see faster strength gains.
Yes, that's exactly what I meant by that.
I tend to err on the side of slower bulking for the majority of people and even more-so with females just generally speaking.
Even if (in theory) you aren't quite maximizing rate of muscle gain, taking it slower means less rate of fat accumulation and that directly translates into longer bulking phases. I'd rather see someone bulk for 6-12 months vs 8 weeks, and honestly I think MOST people who do their first couple of bulks mess it up by going too fast and the end result is that they have to turn around and diet back down again way early.
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I'm going to ask a question that I'm not sure is answerable, but I'm hoping you may have some good insight.
I'm at a point of constant second-guessing. I lost 25-ish pounds pretty easily just lifting / cardio / reasonable deficit starting in Dec last year. I didn't have any big hunger issues. It took about 6 months. Now I'm at a normal body weight (145/5'5) and I've maintained within a 5 pound range for 5-6 months (I think I have recomped some based on pictures).
I'd like to change my body composition a bit more but I'm struggling with deciding if I should just grind through a moderate deficit and shave off 5-10 more pounds quickly, recomping at maintenance, or eating at a small deficit for another 6 months...
One of the biggest challenges is that I am WAY hungrier now than ever before. And it seems like it doesn't matter if I eat at deficit or maintenance, I'm hungry. I'm trying to pay more attention to food choices which has helped a little bit. (I get at least 120 grams of protein every day).
What would you recommend in this situation? And any "advanced" tips for hunger beyond protein, veggies, volume, etc.? Does the hunger issue eventually go away?
Sorry...Kind of a ramble, feel free to answer as little or as much as you'd like!
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