i lift very heavy weights and i can't seem to drop weight
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What's helped me and I've only been doing it for 4 weeks is Medhi's Stronglifts 5x5 program. My core has tightened up and I may not necessarily be losing weight, but I have noticed the fat burning to muscle conversions. It's a 3 day a week program of squats and other full body compounds. and on my active rest days, I do all core and abs. Minimal cardio. I may run 40-50 minutes a week.0
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brandonation_81 wrote: »What's helped me and I've only been doing it for 4 weeks is Medhi's Stronglifts 5x5 program. My core has tightened up and I may not necessarily be losing weight, but I have noticed the fat burning to muscle conversions. It's a 3 day a week program of squats and other full body compounds. and on my active rest days, I do all core and abs. Minimal cardio. I may run 40-50 minutes a week.
that is great that you started stronglifts..however, you are not converting fat to muscle, that is not possible.
You may be losing some body fat and experiencing some newbie muscle gains (although at four weeks in that is probably not happening)...
Keep doing what you are doing and you will get to where you want to be.5 -
Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
-If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
-If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
-If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
-If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
-If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
Use that formula to determin the amount of calories that you shoukd be eating a day, don't rely on MFP to do that for you. Hopefully that helps. This will be your maintenance level btw, so once you get that number, subtract 300-500 to get in your defecit and go from there based on your week to week progress.0 -
AbelMendoza wrote: »Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
-If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
-If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
-If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
-If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
-If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
Use that formula to determin the amount of calories that you shoukd be eating a day, don't rely on MFP to do that for you. Hopefully that helps. This will be your maintenance level btw, so once you get that number, subtract 300-500 to get in your defecit and go from there based on your week to week progress.
that will be for most of the population but for those with metabolic issues the formulas may or may not work,also for me that would mean I could eat 2000 calories a day. not true. I gain weight eating that much. I have a metabolic disorder too so.I tried to do the TDEE method and saw no results,I saw more results using MFP,. I know its all about CICO but for me MFP gave me results0 -
dannyjoe54 wrote: »dannyjoe54 wrote: »eating clean ie or smart simply means avoiding any and all products that are high in fat, sodium or refined sugar. I should have corrected my statement earlier, instead of no salt, no sugar, it should have read low salt, low sugar. my apologies.
which is totally unnecessary for any weight loss goal. ...
you've got to be kidding. you want to be healthy don't you?
Cutting out salt is not healthy... it disturbs your body's natural electrolyte balance.
According to a dietitian I've known for a while, sugar is not unhealthy if moderated.3 -
This is absurd.
I get that personal trainers are not dieticians or nutritionists but I have a hard time believing you're in the industry and have never heard the term "recomp"
I'm calling bullkittens.16 -
cerise_noir wrote: »dannyjoe54 wrote: »dannyjoe54 wrote: »eating clean ie or smart simply means avoiding any and all products that are high in fat, sodium or refined sugar. I should have corrected my statement earlier, instead of no salt, no sugar, it should have read low salt, low sugar. my apologies.
which is totally unnecessary for any weight loss goal. ...
you've got to be kidding. you want to be healthy don't you?
Cutting out salt is not healthy... it disturbs your body's natural electrolyte balance.
According to a dietitian I've known for a while, sugar is not unhealthy if moderated.
Yes, thanks for pointing that out once again. I guess the fact that i corrected myself in the very next post continues to go unnoticed or unread. So why not continue to beat a dead horse. The basis of my statement is one does not want to ADD extra sodium or sugar to their diet when weight loss is the goal. There is more than enough sodium and sugar in the food we eat already.0 -
OP, if you are for real, I have a simple answer for you to try. Pick a number somewhere between all the guesses you have been making. I'd suggest somewhere between 1500-1700. Accurately weigh, measure, and log your food as well as you can and stick to that number whatever it is. Don't even worry about the exercise calories, just do whatever you do. Weigh yourself each week or more often for 3-4 weeks. Is the weight trending down? Keep doing what you are doing. No? Try a lower number. Losing fast and feel like crap? Try a higher number. You are not going to be able to predict accurately what will happen in the future until you figure out, through self-experimentation, how many calories you need.5
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Maxematics wrote: »VintageFeline wrote: »
Agreed. If you can't find the gram weight for an entry, then you can still log it btw. For example, that 67g muffin that has a serving size of 57g. Just do 67/57 in a calculator and you'll get 1.17543..etc. I usually just round to the nearest hundredth and log it as that amount, so 1.18 servings.
Thanks a lot. It never dawned on me to do this mathematically and was always frustrated when I couldn't find the gram versions in the database.0 -
I was surprised to read you're cooking with soy sauce....first thought is that a high sodium level is gonna make you retain more water weight than if salt was lower. I'm 38yrs old, 5 ft 5 and fluctuate between 122 and 132lbs. It's rare for me to step on a scale, I just go by how I look and feel. For weight loss my calories stay under 1500 with macros of 120g protein, 100-150carbs, and fat btwn 30-60g. Cycling carbs up and down has helped. My fats are mainly avocado, eggs, lean beef and coconut oil. I drop the beef and eat baked cod or ground turkey when a fast lean out is needed. If your diet is on point you should be seeing a weight loss.0
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Mods have cleaned up this thread a bit. If you are here to participate constructively in the discussion, great. If you are here to derail the discussion by focusing on the OP's credentials then please move along. We are not saying everyone has to agree, but please play nicely.1
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dannyjoe54 wrote: »cerise_noir wrote: »dannyjoe54 wrote: »dannyjoe54 wrote: »eating clean ie or smart simply means avoiding any and all products that are high in fat, sodium or refined sugar. I should have corrected my statement earlier, instead of no salt, no sugar, it should have read low salt, low sugar. my apologies.
which is totally unnecessary for any weight loss goal. ...
you've got to be kidding. you want to be healthy don't you?
Cutting out salt is not healthy... it disturbs your body's natural electrolyte balance.
According to a dietitian I've known for a while, sugar is not unhealthy if moderated.
Yes, thanks for pointing that out once again. I guess the fact that i corrected myself in the very next post continues to go unnoticed or unread. So why not continue to beat a dead horse. The basis of my statement is one does not want to ADD extra sodium or sugar to their diet when weight loss is the goal. There is more than enough sodium and sugar in the food we eat already.
Added salt and sugar aren't a problem for weight loss/gaining/maintaining. Calories are.
If I don't add salt, I personally don't hit the recommended 2300mg per day. If I do cardio, I consume even more salt.1
This discussion has been closed.
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